U.L.T.R. A. 12 - M O N T H
S Y S T E M
Ultimate Long-Term Resistance and Aerobic System MONTH 9 By Christopher M. Lockwood, MS, CSCS, Staff Writer
P
eople often think, and wrongfully so, that women
mately understands the dedication and determination it
can’t and shouldn’t train like their male counter-
takes to reach physical and athletic perfection, regardless of
parts. Many women still don’t push themselves in
gender. With roots in ballet, she first entered a gym on the
the gym because they fear “bulking up.” As evidence to the
advice of physical therapists who were trying to help her
contrary, contrary, consider this month’s ULTRA contributor, profes-
avoid surgery on her injured back. “I joined a gym, found
sional fitness competitor Lisa Lowe.
the biggest guy in there and asked, ‘Do you mind if I hang
“I max myself out . . . I push myself hard because that’s how I was taught and that’s what works!” she says. Lisa inti-
around with you for a while?’ I did everything he did, and of course he was going heavy.” heavy.”
f f i e R t r e b o R y b s o t o h P
176
MUSCLE & FITNESS March 2000
The
ULTRA
System Training Progression
IFBB fitnes fitness s pro Lisa Lowe trains as hard and heavy as the guys so she can perform tough moves like the straddle hold (below) with grace and ease.
Weight training obviously helped; Lisa never did have to undergo surgery. Equally obvious is how Lisa’s “go-heavy” approach hasn’t diminished her femininity. “When some women see me, they’re like: ‘Wait a minute, you don’t look huge! So what did you do?’ I tell them that I train hard . . . and heavy. Then you have to explain to them how genetics, diet, cardio and supplementation all play a role,” she says. “[Regardless of your gender], when you don’t push yourself to train heavy, there isn’t enough energy or effort there for the muscle to change shape,” Lisa explains. “Even if the weight isn’t heavy, it still has to be challenging.” For example, Lisa herself struggles with her legs. She just went through the motions in the past, she admits, never getting the results she desired. Now she incorporates heavy hack squats and leg presses into her training, and she has seen a big difference — although she cringes
when the topic of leg day arises. Although she’s blessed with great genetics, Lisa, too, finds it difficult to build and maintain her physique. “The hardest part is the leaning out and the cardio — it’s a psychological thing, and I know I have to do it. What keeps me motivated is the show that’s coming up. If I don’t do this [eat right and do cardio], I’m going to place badly. You have to have goals or you’ll go: ‘Why? Why can’t I eat that cake and not go to the gym?’ That’s why goals are so important.” Unfortunately, a similar but reverse stereotype may be looming over you, especially if you’re a guy reading this. Maybe you’re saying, “No way am I going to train like a girl!” Despite the droves of scientific literature that I could use to sway your opinion, let me simply put it to you this way: Get over it!
March March 2000 MUSCLE & FITNESS
177
NUTRITION Eating During a Transitional Stage By Chris Aceto
I
f you’ve been onboard with ULTRA since its inception, you’ve adhered to eight solid months of step-by-step training and nutrition plans, allowing you to make tremendous gains in muscle mass without adding unwanted bodyfat. But what if you aren’t seeing the progress you’d hoped for?
Sarcev with wife Milamar Flores, fitness pro.
‘IFBB pro bodybuilder Milos Sarcev suggests Sarcev suggests keeping a detailed training and nutrition diary. “You have to eat to change your body; you body; you can’t change your physique by not eating.”’
n a a H e D h p l a R
When it comes to the nutrition end of the plan, chances are you may not be applying the information consistently or accurately. Tragic nutritional blunders may include not consuming enough total calories to support your training or poorly estimating your caloric needs. Janet Walberg-Rankin, PhD, professor at the Virginia Tech School of Human Nutrition, Foods and Exercise, says, “Many athletes are too modest with their caloric intake and still don’t eat enough total calories to accomplish what they want to achieve in the gym.” This timid approach to caloric intake is a factor that
supplementing monthnine During the first half of the month, continue to take 5–7 grams of creatine on training days with your post-training meal. Also stick with 5–10 grams of glutamine daily and your multivitamin/mineral. As you switch to the endurance phase, drop the power-boosting creatine and opt for a low-dose metabolic booster composed of a mix of caffeine and ephedra, such as Metaform’s Diet Stack. (Note: If you’re on prescribed medication or have a heart condition, are nursing or pregnant, or are under the age of 18, consult your doctor before taking these supplements.) Begin with 1–2 capsules, 2–3 times a day, 20 minutes before eating to slightly boost caloric expenditure and to help curb your appetite.
178 MUSCLE & FITNESS March 2000
inhibits athletes from working “full throttle” in the gym. Many top athletes that Walberg-Rankin counsels fail to make gains in muscle size, strength or endurance primarily due to their utter phobia of eating a lot of food. “Energy is the most important ‘nutrient’ to focus on,” she asserts. “The majority of the weighttrainer’s diet must come from carbs. The body has 1,500–3,000 stored calories of carbohydrates in the form of muscle and liver glycogen, and over 100,000 stored calories as bodyfat. If the body runs out of fuel, surely it’s going to be carbs.” Furthermore, she argues that carbohydrates can be anticatabolic: “If you eat too few carbs, glycogen stores drop and the body enters a very detrimental state where amino acids from protein are used to make glucose.” In essence, eating too few carbs wastes protein! IFBB pro bodybuilder Milos Sarcev suggests keeping a detailed training and nutrition diary diar y. “You have to eat to change your body; you can’t change your physique by not eating,” he notes. He recommends recording the total amount of calories, carbs, protein and fat you eat every day. “If you aren’t making good progress, you can refer to your food records and figure out why.” Milos also recommends weighing your food to properly gauge what you’re eating. “Ninety-five percent of all people in a gym don’t know how many calories and grams of carbs are in 3 ounces of pasta, nor do they know what 3 ounces of pasta even looks like. Weighing Weighing the foods you eat makes your diet an exact science, not a wishful guess.” In this month’s transition phase, you’ll continue to follow a comprehensive two-week training and nutrition plan to support growth, then take a one-week layoff. For the remaining two weeks, you’ll switch gears and move into an endurance phase as you prep your body for the coming three months, where the goal is to shed bodyfat just in time for summer.
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
ULTRA: For the first two weeks of the month, keep your daily calories 200–300 above your total maintenance needs (to determine your 25% 60% 60 % caloric caloric needs needs,, see the the July July 1999 1999 Protein Carbs issue, page 172), with a macronutrient profile of approximately 60% carbs/25% protein/15% fat. During the one-week recovery phase, continue eating a growth diet. During the final two weeks, lower your caloric intake to match your daily expenditure and adhere to an approximately 45% carbs/45% protein/10% fat diet. 15% 15% Fat
growthmeals 3 oz. flank steak, grilled 2 cups shredded potatoes grilled with nonstick spray 8 oz. skim milk 1 banana
Cals
Carb (g) Pro (g (g) Fat (g (g)
Meal Planning Growth Growt h Meal Meal Plans —
Each meal listed in the “Growth Meals” column supports the muscle-growth phase, yielding approximately 600 calories with 90 grams of carbs, 37 grams of protein and 10 grams of fat; the snacks yield about 300 calories, 45 grams of carbs, 18 grams of protein and 5 grams of fat. (For more Growth Meal Plans, see the September 1999, December 1999 and February 2000 ULTRA installments.) Endura End urance nce Meal Meal Plans Plans —
Each of the five meals yield approximately 500 calories with 56 grams of carbs, 56 grams of protein and 6 grams of fat; the snacks yield approximately 250 calories, 28 grams of carbs, 28 grams of protein and 3 grams of fat.
170
0
21
10
233 80 125
50 12 28
6 8 1
1 0 1
608
90
36
12
1 egg scrambled with 72 3 egg whites 42 1 cup oats, dry measure, cooked 310 1 cup blueberries 88 8 oz. sugar- and fat-free vanilla yogurt 108
0 0 54 19
6 10 10 1
5 0 6 1
18
9
0
Totals
620
91
36
12
160 262 20 30 4 36 114
0 46 4 7 1 9 26
30 6 0 0 0 0 1
4 6 0 0 0 0 0
626
93
37
10
152 330
0 79
32 5
3 1
Totals
117
15
3
5
599
94
40
9
7 oz. red snapper, snapper, grilled 6 oz. baked yam 3 ⁄ 4 cup broccoli, steamed
161 313 16 70 39
0 71 1 16 16 3
27 6 3 2 0
6 1 0 0 3
599
90
38
10
Totals
3.5 oz. eye round steak, grilled 2 9-inch tortillas 1 ⁄ 2 small tomato, chopped 1 ⁄ 2 small onion, chopped 1 ⁄ 2 cup lettuce, shredded 3 Tbsp. fat-free mayonnaise 2 medium pears Totals
5 oz. chicken breast, grilled 10 oz. baked yam Large green salad with 3 Tbsp. low-fat dressing Totals
5 oz. swordfish, grilled 10 oz. baked potato 2 Tbsp. fat-free sour cream 1 cup carrots 2 Tbsp. low-fat dressing Totals
growthsnacks 1 ⁄ 2 cup
27 1 14
5 12 0
3 1 0
Totals
275
42
17
4
87 24 150 57
0 6 27 13
15 0 6 0
3 0 2 0
318
46
21
5
Totals
Blend: 12 oz. low-fat milk 2 Tbsp. whey protein powder 1 banana Totals
8 egg whites, scrambled 2.5 oz. top round steak, grilled 1 ⁄ 2 cup peppers, grilled 1 ⁄ 2 cup mushrooms, grilled 2 cups shredded potatoes gril grille led d wit with nons onstick tick spra sprayy Totals
Cals
120 122 14 20
Carb (g (g) Pro (g (g) Fat (g (g)
0 0 4 4
28 19 0 1
0 5 0 0
233 233
50
6
1
50 9
58
54
6
205 205 84 16 5
0 6 4 1
38 15 0 0
5 0 0 0
Omelet: 9 egg egg whit whites es with with 1 whol whole e egg egg 3 slices fat-free cheese 1 ⁄ 2 tomato, chopped 1 tsp. Mrs. Dash Seasoning 2 oz., dry measure, cream of wheat, cooked
200
44
6
0
Totals
510
55
59
5
7 oz. chicken breast, grilled 1 onion bagel, toasted 1 cup green beans, steamed, with Mrs. Dash
214 230
0 46
46 8
4 1
40
8
2
0
48 4
54
58
5
241 198 27
0 48 7
52 3 2
4 1 0
46 6
55
57
5
186 186 146 48 28
0 26 12 2
39 6 0 5
3 2 0 0
70
18
2
0
47 8
58
52
5
Totals
6 oz. oz. can can tuna, na, wat water pac packed ked 2 slices whole-grain bread 4 Tbsp. fat-free mayonnaise 1 slice fat-free cheese Small green salad with 2 Tbsp. nonfat dressing
Carb (g) Pro (g (g) Fat (g (g)
oats, dry measure, cooked 155 3 Tbsp. whey protein 60 1 ⁄ 2 banana 60 21 ⁄ 2 oz. canned chicken 2 Tbsp. fat-free mayonnaise 2 slices whole-wheat bread 1 pear
endurancemeals
Totals
Cals
9
endurancesnacks 16 oz. skim milk 3 Tbsp. whey protein powder Totals
4 oz. sliced chicken breast 1 ⁄ 2 pita pocket 1 Tbsp. fat-free mayonnaise 1 plum Totals
Cals
Carb (g (g) Pro (g (g) Fat (g (g)
160 60
24 2
16 12
0 0
22 0
26
28
0
120 72 12 36
0 16 3 9
23 3 0 0
3 1 0 0
24 0
28
26
4
145 56
13 14
23 0
0 0
20 1
27
23
0
3 ⁄ 4
160 40 120
18 1 28
12 8 1
5 0 1
cup nonfat cottage cheese mixed with 3 packets Equal 2 rice cakes
320
47
21
6
Totals
March March 2000 MUSCLE & FITNESS
➔ 179
ULTRA: Made to Order Whether this is your first or latest installment of ULTRA, ULTRA, getting the results results that you want is this program’s ultimate goal. In other
Standing Calf Raise
words, we’ve tried our hardest to make sure that anyone — male or female, beginner or novice, Mr. O or Fitness O wannabe — can follow this program and get the results he or she desires. Below you’ll find seven specific categories that can help you tailor this month’s system to best fit your immediate goals:
1
More Muscle: Since this is a transition month — taking you from training for more muscle to more definition (just in time for summer) — the changes you can make to pack on more mass will seem minimal. Stick to the plan in weeks 1–3, but in weeks 4–5, give yourself 11 ⁄ 2–3 minutes of rest between sets, and progressively increase your weight so that you still do 6–10 reps. Continue eating, supplementing and doing cardio as prescribed in weeks 1–2.
2
More Strength: Traditional 1RM (one-rep max) training is entirely different than what’s presented here. In weeks 1–2, increase your %RMs by about 10%, do 1–6 reps per set and 3–5 sets per exercise, decrease the number of exercises per bodypart to 1–2 multijoint lifts, increase your rest between sets to 2–5 minutes, and up your caloric intake by another 100–250 calories per day, mainly from protein sources. Definitely take the one-week layoff, but then repeat weeks 1–2 to finish out the month.
3
Less Bodyfat/Weight Loss: You needn’t make any changes to your workouts, but I suggest incorporating the last two weeks’ cardio prescriptions into the first two weeks of the month. Also stick to the dietary and supplement recommendations of weeks 4–5 throughout all of month nine, possibly even decreasing your calories slightly (by no more than 250–400 below your daily caloric expenditure).
4 5
Better Cardio: Increasing your cardio conditioning is really no different than building bigger muscles. For best results, progressively increase the variables that affect cardio — frequency, duration and/or intensity. Greater Flexibility: Although Lisa and I have you stretching before you train and between sets, including stretching at the end of your workouts and on off days can be helpful for improved flexibility. Better yet, get a partner and do some contract/relax stretching during your flexibility training. Just make sure that both of you are well-trained in this technique.
6
Time and/or Equipment Setbacks: What we’ve designed is basically a skeleton of workouts and diets for you to follow. If, for example, you train out of your home and don’t have access to much equipment, substitute exercises of similar benefit. If time is a concern, as it always is, reconfigure this month’s workouts to best fit your schedule. Again, understand that the sets, reps, frequency, intensity, number of exercises and such are for you to use as guidelines. Significant alterations can definitely change the plan’s effectiveness, but simple modifications should have little or no recourse.
7
New to ULTRA: Even though ULTRA is heading into its final months, that doesn’t mean you can’t reap great benefits by starting now. First, though, you’ll want to get a handle on your starting point; refer to the July 1999 issue, page 166, for a thorough fitness evaluation. Use the data you 180 MUSCLE & FITNESS March 2000
gather from your fitness tests to chart your progress through the remainder of this program. Rank beginners: If you’re new to training, learn the basics before you jump into this month’s prescription. For that, do only the first exercise for each bodypart, beginning with just one set per exercise. Use a weight that you can easily handle for 10–12 reps, working up to what’s presented here as the work becomes progressively easier. easier. Intermediate & advanced bodybuilders: As you’ve likely learned from your bodybuilding experience, listening to your body and its signals are paramount. In other words, if you find that this program is too intense and you’re having trouble keeping up, then back it down to an attainable level and work your way up to what’s prescribed.
Reverse Incline Lateral Raise
f f i e R t r e b o R y b s o t o h P
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
9
weeklyguidelines Intensity
Rest Between Sets
Cardio
75%–80% 1RM
11 ⁄ 2–21 ⁄ 2 minutes
4 days per week, 30 minutes per session, 75%–80% MHR. (To determine your max heart rate, or MHR, subtract your age from 220. Then multiply your MHR by 0.75 and 0.80 to determine your heart-rate range.)
Muscular Growth
80% 1RM
11 ⁄ 2–2 minutes
4 days per week, 30 minutes per session, 80%–85% MHR.
Active Rest
Take this week off from any serious training. You’ll be entering the final stages of your one-year plan, and we don’t want you to fizzle out. Besides, says Lisa, “You have to do other things [outside of the gym] that you enjoy; you need time to just rest and do nothing.”
week one . Muscular Growth
week two.. . two week three week four.. . four Muscular Endurance
70%–75% 1RM
30–90 seconds
5 days per week, 45 minutes per session, 75%–80% MHR.
75% 1RM
30–60 seconds
6 days per week, 60 minutes per session, 80%–85% MHR.
week five.. .. five Muscular Endurance
rulesthismonth
1
Flat-Bench Dumbbell Flye
Workout intensities are based on a percentage of your 1RM (the maximum amount of weight that you can properly lift for only one repetition). If you don’t know your 1RM for a particular exercise, guesstimate. Also, if you’re unable to complete the prescribed number of repetitions using proper form, adjust the weight accordingly.
SmithMachine Reverse Lunge
2
Precede the first exercise of each bodypart with 1–2 warm-up sets — do 15 reps with a light weight (about 30%–40% 1RM) and, if need be, another 12–15-rep warm-up set with a slightly heavier weight (50%–55% 1RM).
➔
3
At the completion of each set, Lisa recommends trying something that she believes has really helped her muscular development: “I like to squeeze and then stretch the muscle between each set. I’ll do my exercise and then squeeze (contract) my muscle really tight, to where it feels like it’s going to explode. Then, I’ll stretch it out and relax it for 15–30 seconds.”
Front Dumbbell Raise
Next month, ULTRA ventures into what will be your last growth phase before hitting you with two months of bodyfat-stripping, heart-pounding training to get you ready for summer. See you then!
HOW TO FILL IN:
75/12 is equal to 75 pounds for 12 repetitions. For example: Incline Dumbbell Press
75 / 12 . .
WEEK 3 IS ACTIVE REST.
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Chest, triceps, internal and external shoulder rotators, low back
day one one one week one
two week two
four week four
five week five
Incline Dumbbell Press 12 / 12
10 / 10
10 / 10
/ 8
12 / 12
10 / 10
/ 8
/ 8
15 / 15
12 / 12
12 / 12
10 / 10
12 / 12
10 / 10
10 / 10
10 / 10
10 / 10
/ 8
12 / 12
10 / 10
/ 8
/ 8
15 / 15
12 / 12
12 / 12
10 / 10
12 / 12
10 / 10
10 / 10
10 / 10
10 / 10
/ 8
12 / 12
10 / 10
/ 8
/ 8
15 / 15
12 / 12
12 / 12
10 / 10
12 / 12
10 / 10
10 / 10
10 / 10
10 / 10
/ 8
/ 8
10 / 10
10 / 10
10 / 10
Flat-Bench Dumbbell Flye 12 / 12
10 / 10
Cable Crossover 12 / 12
10 / 10
Pec-Deck Flye Bench Dip 12 / 12
10 / 10
10 / 10
/ 8
12 / 12
10 / 10
/ 8
/ 8
15 / 15
12 / 12
12 / 12
10 / 10
12 / 12
10 / 10
10 / 10
10 / 10
/ 10 10
/ 10 10
/ 8
/ 12 12
/ 10 10
/ 8
/ 8
/ 15 15
/ 12 12
/ 12 12
/ 10 10
/ 12 12
/ 10 10
/ 10 10
/ 10 10
/ 10 10
/ 8
/ 8
/ 10 10
/ 10 10
/ 10 10
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
Pressdown / 12 12
Triceps Extension Machine Cable Crunch* / 40 40
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 40 40
/ 40 40
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 40 40
Oblique Crunch* / 20 20
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Internal and external shoulder rotators, front delts, chest, triceps, biceps, calves
day two two week one one
week two two
week four four
week five five
Machine Lateral Raise 10 / 10
10 / 10
/ 8
10 / 10
/ 8
/ 8
15 / 15
12 / 12
12 / 12
12 / 12
10 / 10
10 / 10
Smith-Machine Front Press 12 / 12
10 / 10
10 / 10
/ 8
12 / 12
10 / 10
/ 8
/ 8
15 / 15
12 / 12
12 / 12
10 / 10
12 / 12
10 / 10
10 / 10
10 / 10
/ 8
12 / 12
10 / 10
/ 8
/ 8
15 / 15
12 / 12
12 / 12
10 / 10
12 / 12
10 / 10
10 / 10
10 / 10
12 / 12
10 / 10
10 / 10
10 / 10
10 / 10
10 / 10
Reverse Incline Lateral Raise 12 / 12
10 / 10
10 / 10
Front Dumbbell Raise Dumbbell Shrug / 12 12
/ 10 10
/ 10 10
/ 8
/ 12 12
/ 10 10
/ 8
/ 8
/ 15 15
/ 12 12
/ 12 12
/ 10 10
/ 12 12
/ 10 10
/ 10 10
/ 10 10
/ 10 10
/ 10 10
/ 8
/ 12 12
/ 10 10
/ 8
/ 8
/ 15 15
/ 12 12
/ 12 12
/ 10 10
/ 12 12
/ 10 10
/ 10 10
/ 10 10
/ 10 10
/ 8
/ 8
/ 12 12
/ 12 12
/ 10 10
/ 10 10
/ 10 10
/ 10 10
/ 10 10
/ 8
/ 8
/ 10 10
/ 10 10
/ 10 10
20 / 20
20 / 20
20 / 20
20 / 20
20 / 20
20 / 20
EZ-Bar Curl / 12 12
Seated Alternate Dumbbell Curl / 10 10
/ 10 10
/ 8
Preacher Curl Machine Seated Calf Raise † 12 / 12
12 / 12
10 / 10
12 / 12
10 / 10
10 / 10
15 / 15
15 / 15
12 / 12
20 / 20
20 / 20
20 / 20
20 / 20
20 / 20
20 / 20
20 / 20
20 / 20
40 / 40
Standing Calf Raise † 20 / 20
182 MUSCLE & FITNESS March 2000
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
9
OFF OF F
day three three Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Upper, mid and low back, biceps, calves
day four four week one one
week two two
week four four
week five five
Front Pull-Up (wide grip) 12 / 12
10 / 10
10 / 10
/ 8
12 / 12
10 / 10
/ 8
/ 8
15 / 15
12 / 12
12 / 12
10 / 10
12 / 12
10 / 10
10 / 10
10 / 10
10 / 10
/ 8
12 / 12
10 / 10
/ 8
/ 8
15 / 15
12 / 12
12 / 12
10 / 10
12 / 12
10 / 10
10 / 10
10 / 10
10 / 10
/ 8
10 / 10
/ 8
/ 8
12 / 12
12 / 12
10 / 10
10 / 10
10 / 10
10 / 10
10 / 10
/ 8
/ 8
10 / 10
10 / 10
10 / 10
20 / 20
20 / 20
20 / 20
20 / 20
20 / 20
20 / 20
T-Bar Row (wide) 12 / 12
10 / 10
Seated Cable Row 10 / 10
Wide-Grip Front Pull-Down Cable Crunch* 40 / 40
20 / 20
20 / 20
20 / 20
40 / 40
/ 20 20
/ 20 20
/ 20 20
/ 20 20
** **
**
**
/ 12 12
/ 10 10
/ 12 12
12 / 12
40 / 40
20 / 20
20 / 20
20 / 20
40 / 40
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
/ 20 20
** **
**
**
** **
**
**
** **
**
/ 12 12
/ 10 10
/ 10 10
/ 15 15
/ 15 15
/ 12 12
/ 12 12
/ 12 12
/ 12 12
/ 10 10
/ 12 12
/ 10 10
/ 10 10
/ 15 15
/ 15 15
/ 12 12
/ 12 12
/ 12 12
/ 12 12
10 / 10
12 / 12
10 / 10
10 / 10
15 / 15
15 / 15
12 / 12
12 / 12
12 / 12
12 / 12
Oblique Crunch* / 20 20
Hanging Leg Raise **
Seated Calf Raise
†
/ 12 12
Standing Calf Raise
†
/ 12 12
Donkey Calf Raise † 12 / 12
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Quads, glutes, hamstrings, hip flexors, low back
day five five week one one
week two two
week four four
week five five
Smith-Machine Squat 12 / 12
10 / 10
10 / 10
10 / 10
10 / 10
/ 8
/ 10 10
/ 10 10
/ 8
12 / 12
10 / 10
/ 8
12 / 12
10 / 10
/ 8
/ 8
/ 12 12
/ 10 10
/ 8
/ 8
/ 10 10
/ 8
/ 8
/ 10 10
/ 8
/ 8
15 / 15
12 / 12
12 / 12
15 / 15
12 / 12
12 / 12
10 / 10
/ 15 15
/ 12 12
/ 12 12
/ 10 10
/ 12 12
/ 12 12
/ 10 10
12 / 12
10 / 10
10 / 10
12 / 12
10 / 10
10 / 10
10 / 10
/ 12 12
/ 10 10
/ 10 10
/ 10 10
/ 10 10
/ 10 10
/ 10 10
/ 10 10
/ 10 10
/ 10 10
Hack Squat 12 / 12
Leg Press / 12 12
Smith-Machine Reverse Lunge / 10 10
/ 10 10
/ 8
Leg Extension Stiff-Legged Deadlift / 12 12
/ 10 10
/ 10 10
/ 8
/ 12 12
/ 10 10
/ 8
/ 8
/ 15 15
/ 12 12
/ 12 12
/ 10 10
/ 12 12
/ 10 10
/ 10 10
/ 10 10
10 / 10
10 / 10
/ 8
12 / 12
10 / 10
/ 8
/ 8
15 / 15
12 / 12
12 / 12
10 / 10
12 / 12
10 / 10
10 / 10
10 / 10
10 / 10
/ 8
10 / 10
/ 8
/ 8
12 / 12
12 / 12
10 / 10
10 / 10
10 / 10
10 / 10
Lying Leg Curl 12 / 12
Seated Leg Curl 10 / 10
dayssix& seven seven
OFF
* Perform these exercises exercises as a compound compound set: Do one set of the first first exercise and go go immediately immediately into a set of the second exercise, then repeat after a short rest. † At the end of each set, do 10 partial reps (reps in which the range of motion is smaller). ** Take Take this set to muscle failure (you can’t complete additional additional reps using proper form). M&F