MI40-X - Workout Sheets - 2. 'Graduate' (Intermediate)

GRADUATE Printable Workout Sheets

BEN PAKULSKI PRESENTS…

GRADUATE PRINTABLE WORKOUT SHEETS

Eric Babcock Issued: 2014-12-11

WWW.MI40X.COM

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GRADUATE PRINTABLE WORKOUT SHEETS

LEGAL DISCLAIMER The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Ben Pakulski Athletics, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Ben Pakulski Athletics, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

WWW.MI40X.COM Eric Babcock SMQXQX3E

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PHASES

PHASE 1

PHASE 2

PHASE 3

PHASE 4

PHASES 5&6

DAY 1 (E.G MON)

DAY 2 (E.G TUE)

DAY 3 (E.G WED)

Chest Front Delts Biceps (Abs/Core)

Back Rear Delts Triceps (Calves 1)

Quads Hams (Abs/Core)

Chest Front Delts Side Delts Biceps (Abs/Core)

Back Rear Delts Triceps (Calves 2)

OFF (moderate kcals (mod/low carb)

DAY 4 (E.G THUR)

DAY 5 (E.G FRI)

DAY 6 (E.G SAT)

DAY 7 (E.G SUN)

Biceps, Chest Side Delts Front Delts (Calves 2)

Triceps Back (Abs/Core)

Hams Quads (Calves 1)

OFF (extreme high kcal day)

The idea is to train most body parts TWICE per week; once heavy with the intent of mechanical damage & high neurological stress, the 2nd workout will be focused on maximizing cell swelling & hyperemia


Biceps Chest Delts Side Delts (Calves 1)

Triceps Back (Abs/Core)


OFF (extreme high kcal day)

As Above

Chest Back (Abs/Core)

Quads Hams (Calves 1)

Side Delts Arms (Abs/Core)

Chest Delts Rear Delts Back (Calves 2)


OFF

Power / Hypertrophy Phase

Chest Side Delts (Calves 1)

Back Hams (Abs/Core)

Quads (Calves 2)

OFF

Squat Bench Deadlift (Abs/Core)

Arms Side Delts (Calves 1)

OFF

Strength / High Threshold Training

Chest Back (Abs/Core)

Quads Biceps (Calves 2) + HIIT

Hams Side Delts Delts Triceps (Abs/Core)

OFF

PHASE 6 (am + pm) Back Biceps CHEST (Abs/Core) DELTS TRICEPS (CALVES 1)

(am + pm) Quads Hams (Calves 2)

Phase 5: Deload Phase (4 days)

Back Chest Arms (Abs/Core)

Quads Hams (Calves 1)

(am + pm) Hams,Back Side Delts Rear Delts (Abs/Core)

Chest Arms (Calves 2)



COMMENTS

Phase 6: Overreach / Hypertrophy (8 days) -

-

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TERMINOLOGY Reps: the number of times you raise and lower the resistance / weight Sets: the number of times you repeat the prescribed number of reps Tempo: the speed / pace at which you should aim to perform the various aspects of a rep, typically broken into 4 parts: 1.

the ‘eccentric’ (negative) portion of the movement, i.e., when the muscle is lengthened in the direction of resistance e.g., lowering the weight when performing a bench press

2.

the ‘concentric’ (positive) portion of the movement, i.e., shortening / contracting the muscle against the force of resistance e.g., pressing the weight up during a bench press

3 & 4: the pauses taken following the completion of the concentric and eccentric portions of the rep respectively e.g., pausing / resting at the 2 extremes, the top and bottom of a bench press

A tempo of ‘4-3-2-1’ for example would specify: 1. perform a 4 second eccentric 2. rest for 3 seconds following the eccentric 3. perform a 2 second concentric 4. rest for 1 second following the concentric WWW.MI40X.COM Eric Babcock SMQXQX3E

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Isometric hold: For the purposes of this program, an isometric hold is employed following the concentric portion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far back as possible during a bent over barbell row. The goal is NOT simply to hold against the direction in which the resistance is pulling, but instead to contract / squeeze the working muscle as hard as possible throughout the duration of the isometric, while remaining in the most maximally contracted position possible. 1 1/2’s: If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal) each followed by a 1/2 rep in the strongest half of the range (typically following the eccentric). To elaborate: 1) begin with the working muscle fully stretched / lengthened, the antagonist fully contracted 2) initiating from the working muscle, perform the concentric, aiming to fully shorten it and to achieve a maximum peak contraction at the opposite extreme 3) while still contracting throughout, perform the eccentric to return to the beginning fully lengthened position 4) from here begin a further concentric however this time only come to the half way point before returning once more to the start position. Using barbell bicep curls for example - raise the weight, lower, bring up half way (to 90º of elbow flexion), then lower; this = 1 rep of the protocol. ‘NOS’ + ‘NOS-eXtreme’ (intra-set stretching) sets: NOS sets comprise of 3 successive drop-sets following the completion of the final working set (only) of an exercise (unless specified otherwise); allow no more than 10 seconds rest between them (ideally zero), plus decrease in load by approximately 20% every drop aiming to achieve 5 - 8 reps on each. At the end of the final full rep of the final set, end with as many partial reps as possible through to absolute failure. See the videos if unsure. WWW.MI40X.COM Eric Babcock SMQXQX3E

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GRADUATE Printable Workout Sheets For NOS-X sets, follow the same protocol as above, though add in a 20 - 30 second maximally loaded stretch following the last achievable rep of the working set and all subsequent drop-sets. Following the stretch on the final drop-set, perform a contraction to finish (always finish on a contraction, not a stretch). See videos if unsure.

BPak Strip Sets: (typically performed on equipment with selectorized pin loading) Choose a weight with which you can execute approximately 8 to 10 reps of the given exercise. Following the final rep, immediately drop the weight stack by a single pin and continue on (ensure to rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process until you reach the final / minimum weight plate of the stack! Aim for 3 to 5 full reps on each drop, though be aware that achieving just 1 or 2 reps is normal... remember, only the strong survive!

CS-6 Sets (Cell Swelling-6): Typically using a compound movement, begin by performing 8 reps for the prescribed number of sets (usually 2 - 4) taking 80 seconds rest between each. Following the last of the prescribed sets, rest only up to 20 seconds max while dropping the weight by 10%, before continuing on aiming to achieve a further 8 reps. Repeat this 20 second max rest / 10% drop process until you complete 6 of these mini-sets; this will result in you having performed 8 to 10 TOTAL sets for the exercise. Note: the goal between mini-sets is simply to gather your breath / energy and get back to it, this may be difficult at first but your body will adapt very quickly. Also, take a moment to rehearse the entire protocol in your head as it may sound more complicated than it is; keep in mind the goal is to maximize cell swelling and lactate build-up. WWW.MI40X.COM Eric Babcock SMQXQX3E

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GRADUATE Printable Workout Sheets Partials: When directed to perform partial reps, upon reaching failure at the end of each set of the prescribed exercise (unless directed otherwise) aim to perform the prescribed number of partial reps by simply working within whatever range can still be achieved; do not slack off and swing the weights, continue to squeeze / contract the working muscle(s) as hard as you can throughout, just in the range that you’re still able to achieve with good form.


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NOTES How to Read the Notations: note that each exercise has been assigned a letter, or letter plus number combination, the purpose of which is to instruct you how to proceed from exercise to exercise during the workout. A couple of examples should provide enough illustration as to how they are intended to be read: 1. If you see exercise ‘A’ on line 1 and exercise ‘B’ on line 2 for example, proceed as follows: - perform exercise ‘A’ for the prescribed number of sets, resting for the prescribed duration between each - once all sets have been completed, rest for the same duration (unless specifically stated otherwise) - move on to exercise ‘B’ 2. If you see exercise ‘A1’ on line 1, exercise ‘A2’ on line 2, then exercise ‘B’ on line 3, proceed as follows: - perform set 1 for exercise ‘A1’ - immediately move on to exercise ‘A2’ (unless exercise ‘A1’ happens to have a prescribed rest period (rare)) - rest for the prescribed duration (for exercise ‘A2’) following the completion of the set - repeat this back and forth process until all sets have been completed - move onto exercise ‘B’


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GRADUATE Printable Workout Sheets Rest Period Between Exercises: unless specifically instructed otherwise, rest for the same duration you rested between sets of the exercise just completed. Unilateral Movements: when an exercise is to be performed one side at a time (think lunges’ for example), the rep target depicted indicates the number of reps to perform per side, NOT in total; also, unless stated otherwise, take no rest between switching from one side to the other. Incline / Decline Bench Angles: if / when no particular incline or decline bench angle is specified, feel free to choose as per your preference (aim to use a variety of angles over time). Intention: apply intention to all appropriate exercises regardless of whether it’s stated in the workout sheets or not; learn to make using intention a habit! The videos all describe intention perfectly.


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ABS / CALVES The below are optional, however I suggest incorporating them into your 40 day schedule (see calendar). Either add onto the end of the appropriate prescribed workout, or, if so desired, perform in an entirely separate session (preferably later in the day after completing the main workout). * On one workout day, perform ab training, the next workout day train the calves; alternate back and forth throughout the program.

Abs: -- choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is reached for a total of 10 minutes -- perform slow controlled reps (ideally 8-10 seconds each with 3-4 of those seconds spent applying a hard isometric in the contracted position) -- take no more than 15 seconds rest if ever / whenever needed -- if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises, add resistance / weight next time out * suggestions for exercises can be found in the ‘exercise library’ document if unsure.


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GRADUATE Printable Workout Sheets Calves: Alternate between the 2 calf workouts below (dictated as ‘calves 1’ and ‘calves 2’ on the calendar): Workout 1: perform the below routine with a straight-leg calf exercise Workout 2: perform the below routine with a bent-knee calf exercise * suggestions for exercises can be found in the ‘exercise library’ document if unsure. Routine: -- set a timer and simply aim to perform as many reps as possible in 10 minutes -- use a 4-0-1-0 tempo -- try to minimize any rest throughout (zero ideally) -- aim to increase the weight by 5% used each week if appropriate


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CARDIO Recommended (for all phases besides phase 6, the ‘overreaching’ phase): -- 1 x HIIT (High Intensity Interval Training) session per week (for the progression see the table below) -- 1 x steady-state (SS) cardio session per week: 6 out of 10 perceived work effort for 35 minutes each session. (* the above frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. If fat loss is your predominant goal, start here and increase by ONE session each week alternating between HIIT and SS until a maximum of 5 sessions per week is reached (no cardio to be performed in phase 6.) Aim to perform the cardio on non-consecutive days whenever possible, plus, ideally in a separate session to your weight training (allow a minimum of 4 hours apart if possible with the cardio coming later in the day with respect to the weight training). You may also perform the sessions on scheduled ‘off‘ days, or, if you’re under time constraints, perform the cardio session immediately following the weight training session if needs must (in this case, upon completing your last rep, consume 5 - 10 grams of BCAA’s and 30 - 60 grams of carbs depending on your lean bodyweight (using a 120lb - 240lb scale) before then commencing with the cardio). If you are in the over 12% group for males/20% for females, do NOT take the carbs, the BCAA’s will suffice. HIIT


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PERCEIVED EFFORT

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

100% for the work intervals, slow pace for the ‘rest’ intervals

4 x 15 second max effort with 2 minutes rest in between

5 x 15 second max effort with 2 minutes rest in between

4 x 15 second max effort with 90 seconds rest in between



Notes regarding the HIIT session: -- the goal of the session is to achieve as much lactic acid accumulation as possible via maintaining continuous tension during the intervals; keep this in mind and really push your limits! During the ‘rest’ period, maintain a slow enough pace to allow your heartrate to come down, though keep moving! -- perhaps the most optimal apparatus to use for performing the above HIIT protocol would be a stationary bike or a cross-trainer, though if choosing / limited to a treadmill, perform using a very steep incline so that you are essentially walking as quickly as possible while taking large strides (this does NOT mean a leisurely walk, hit and maintain the desired 100% intensity during those intervals!). It is NOT advisable to sprint on a treadmill while using the HIIT protocol prescribed for this program.


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GRADUATE Printable Workout Sheets PHASE 1 - WORKOUT 1:

CHEST / FRONT DELTS / BICEPS

EXERCISE

SETS

TARGET REPS

*

DURATION: 59 MINS

TEMPO

REST

4-0-1-0

40 secs

A

Incline BB Bench Press (shoulder-width-grip)

4

10

B

Incline BB Bench Press (4" wider than shoulder width)

4

10

+ NOS (last set)

4-1-1-0

40 secs

C

Flat DB Flys

4

15

+ NOS (last set)

4-1-1-0

40 secs

D1

Cable Crossovers (bring cables from slightly below shoulder height to chin)

3

15

4-1-1-0

D2

Plyo Push Up

3

21

4-0-1-0

D3

Plate “Bus Driver” Front Raises

3

12

4-0-1-0

E1

One-Arm Standing Dumbbell Curls (MAX supination)

4*

12

4-0-1-1

E2

Prone 45º Barbell Spider Curls (elbows in)

4

8

+ NOS (last set)

4-0-1-0

SET / WEIGHT / REPS

40 secs

40 secs

*Perform all on one side then the other, first 2 sets with hands shoved to the outside of the dumbbell, for the last 2 with hands in the middle of the dumbbell. + Optional: abs / core


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GRADUATE Printable Workout Sheets PHASE 1 - WORKOUT 2: EXERCISE

BACK / REAR DELTS / TRICEPS

DURATION: 59 MINS

SETS

TARGET REPS

*

TEMPO

REST

*

4-0-1-2

40 secs

4-0-1-0

40 secs

4-0-1-0

40 secs

4-0-1-0

40 secs

A

Seated Cable Row (outward intention) (shoulder-width grip, bar to sternum)

4

10

B

Bent Barbell Rows (outward intention)

6

14,10,7 7,10,14

C

Reverse Grip (Assisted) Pull Ups

4

10

D

Supine 60º Incline Cable Pulldowns (lean back with core tight)

4

10

E1

Bent Over Dumbbell Lateral Raises

4

10

+ NOS (last set)

4-0-1-0

E2

Bent Over Cable Lateral Raises

4

10

+ NOS (last set)

4-0-1-0

F1

Double-Rope Pressdowns with elbows behind

3

15

2 sec isometric

4-0-1-2

F2

Decline (slight) Barbell Tricep Extensions

3

7

+ NOS (last set)

4-0-1-0

SET / WEIGHT / REPS

40 secs

40 secs

* 2 second isometric holds each rep, plus 5 partials at the end of each set + Optional: calves


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QUADS / HAMS

DURATION: 52 MINS

SETS

TARGET REPS

*

TEMPO

REST

5-7 second isometric

4-0-1-(5-7)

40 secs

A

Leg Extensions

3

7

B

One-Leg Leg Press - feet high (OR Deep Box Lunge w/h Low Cable)

3

21

4-0-1-0

40 secs

C

Barbell Back Squats

4

21,14,10, 21

4-0-1-0

40 secs

D

Leg Press (feet low)

4

10

4-0-1-0

80 secs

E

Seated Leg Curls

3

21

4-0-1-0

40 secs

F

Lying Leg Curl - Body Extended

4

7

4-0-1(2)-0

40 secs

+ NOS (last set) *

SET / WEIGHT / REPS

* 2 second pause at 30º on the concentric - Initiate with the hamstrings; i.e, pause for 2 seconds at 30º on the way up, then finish the rep. + Optional: abs / core


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BICEPS / CHEST / SIDE DELTS + REAR DELTS

SETS

TARGET REPS

*

TEMPO

DURATION: 53 MINS

REST

A1

Barbell Preacher Curls

4

7

5 sec isometric

4-0-1-5

A2

Incline Dumbbell Curls

4

7

+ NOS-X (last set)

4-0-1-0

40 secs

B

One-Arm High Cable Curls

4

15

4-0-1-0

0 (40 after final set)

C

Incline Dumbbell Press

4

12

4-0-1-0

40 secs

D

Machine Chest Press (any)

4

12

7-1-1-1

40 secs

E1

Prone 75º Incline Dumbbell Lateral Raises

3

12

4-0-1-0

E2

Bent-Over Cable Lateral Raises (right across body, elbows locked)

3

12

2-1-1-1

E3

Standing Cable Lateral Raises (straight-arms, no movement at elbow)

3

12

4-0-1-0

7 sec eccentric

SET / WEIGHT / REPS

40 secs

+ Optional: calves


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TRICEPS / BACK

SETS

TARGET REPS

DURATION: 58 MINS

*

TEMPO

REST

4-0-1-0

80 secs

A

Incline (slight) Barbell Tricep Extensions

7

7

B

Seated Overhead Cable Tricep Extensions

3

8

+ NOS (ALL sets)

4-0-1-0

40 secs

C

Bench Tricep Dips

3

8

+ NOS (ALL sets)

4-0-1-0

40 secs

D

Deadlifts (bent-knee)

6

6,8,12 6,8,12

4-0-1-0

40 secs

E1

Wide-Grip Pull-Ups

4

10

E2

Reverse-Grip Pulldowns (outward intention)

4

14*

F

Machine Row (any)

3

3

2 sec stretch ** note the tempo

SET / WEIGHT / REPS

4-2-1-0 4-0-1-0

40 secs

** 10-3-10-0

40 secs

* sets 1 & 2: 14 vertical, sets 3 & 4: 14 leaning back + Optional: abs / core


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GRADUATE Printable Workout Sheets PHASE 1 - WORKOUT 6:

HAMSTRINGS / QUADS

EXERCISE

SETS

TARGET REPS

*

DURATION: 54 MINS

TEMPO

REST

4-0-1-0

80 secs

A

Lying Leg Curls (body extended)

7

7

B1

Dumbbell Squats - DB’s slightly in front of knees

4

7,7,14,14

B2

Dumbbell Squats - DB’s beside hips

4

7,7,14,14

4-0-1-0

40 secs

C

Glute-Ham Raises OR Barbell Glute Bridges

4

7,14,7,14

4-0-1-0

40 secs

D1

Stiff - Leg Deadlifts

4

21

4-0-1-0

D2

Step - Ups with Low Cable Resistance (one leg, then the other)

4

21

4-0-1-0

*

SET / WEIGHT / REPS

4-0-1-0

80 secs

*The two exercises should NOT have the same weight. The first 7 should illicit failure, as should the 2nd 7 reps of B2. + Optional: calves


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CHEST / FRONT + SIDE DELTS / BICEPS

SETS

TARGET REPS

*

TEMPO

REST

4-0-1-0

40 secs 40 secs

A

30º Incline Dumbbell Press

4

10

B


4

10

+ 5 partials (all sets)

4-0-1-0

C1

Flat Dumbbell Flys

3

8

+ NOS-X (last set)

4-0-1-0

C2

Cable Crossovers (cables at the top, hands to thighs)

3

10

B-Pak Strip Sets(all sets)

4-0-1-0

D1

Floor Lying Cable Front Raises

3

10

2 sec eccentric

4-0-1-2

D2

Cable Lateral Raises

3

15

E1


6

10

5 sec isometric

4-0-1-5

E2


6

10

+ partials to failure

3-0-1-0

3-0-1-0

DURATION: 50 MINS

SET / WEIGHT / REPS

40 secs

40 secs

40 secs

+ Optional: abs / core


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BACK / REAR DELTS / TRICEPS

DURATION: 50 MINS

SETS

TARGET REPS

*

TEMPO

REST

+ NOS-X (last set)

4-0-1-0

40 (this is correct)

4-0-1-0

40 secs

A1

Wide Grip (Assisted) Pull Ups (weighted if necessary)

6

8

A2

Reverse-Grip Barbell Rows (outward intention)

6

8

B1

Machine Row (ideally hammer)

4

12

2 sec isometric

4-0-1-2

B2

Reverse Pec Deck

4

10


4-0-1-0

40 secs

C


4

7,7,14,21

4-0-1-0

40 secs

D1

Lying Tricep Extensions

4

15

4-0-1-0

D2

Overhead Rope Extensions

4

10

4-0-1-0

SET / WEIGHT / REPS

40 secs

+ Optional: calves


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QUADS / HAMS

SETS

TARGET REPS

DURATION: 52 MINS

*

TEMPO

REST

4-0-1-0

80 secs

A

Barbell Back Squats

6

8

B

Heels elevated Dumbbell Squats (DB’s in front of knees)

6

12

6 sec eccentric

6-0-2-0

40 secs

C

Barbell Reverse Lunges (all one side then the other)

4

10

1 1/2’s*

4-0-1-0

40 secs

D1

Lying Leg Curls - Body Extended

6

6

D2

Lying Leg Curls - Body Flexed

6

10

SET / WEIGHT / REPS

4-0-1-0 + 10 partials (all sets)

4-0-1-0

40 secs

*perform the 1/2 rep from the bottom + Optional: abs / core


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BICEPS / CHEST / DELTS

DURATION: 53 MINS

SETS

TARGET REPS

*

TEMPO

REST

A1

Reverse Grip Pull-Up (bicep emphasis - ensure full contraction)

5

3

10 sec eccentric

10-1-2-0


A2

Decline Dumbbell Press (hands 2” outside of elbows throughout)

5

8

*

4-0-1-0

40 secs

B1

Incline Alternating DB Curls (non-working arm held in contraction)

4

8

B2


4

8

C1

Alternating Concentration Curls (focus on max supination)

4

8

4-0-1-0

C2

Cable Crossovers (cables highest setting, hands together in front of thighs at the bottom)

4

15

4-0-1-0

D1

Strict Seated Vertical Dumbbell Press (abs shortened)

4

15

4-0-1-0

D2

Seated Dumbbell Laterals Raises (chest pressed into vertical bench pad)

4

12

SET / WEIGHT / REPS

4-0-1-0 + 5 partials (all sets)


4-0-1-0

4-0-1-0

40 secs

40 secs

40 secs

* bottom half reps only for all sets + NOS-X after last set + Optional: calves


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TRICEPS / BACK

DURATION: 50 MINS

SETS

TARGET REPS

*

TEMPO

REST

1 1/2’s

4-0-1-0

40 secs

A

Cable Cross Tricep Extension with elbows retracted (strict/no cheating)

5

15

B1

Neutral-Grip Pulldowns - Vertical (outward intention on the eccentric)

4

8

4-0-1-0

B2

Neutral-Grip Pulldowns - 45º Lean back (outward intention on eccentric)

4

12

4-0-1-0

B3

Overhand Tricep Cable Pressdowns

4

10

C

Deadlift (bent-knee)

4

7,7,14,21

D1

Machine Rows

4

8

D2

Bodyweight Parallel Bar Dips - Feet in Front (slight forward lean)

4

To Failure

+ NOS-X (last set) + NOS-X (last set)

4-0-1-0

80 secs

4-0-1-0

40 secs

SET / WEIGHT / REPS

4-0-1-2 4-0-1-0

40 secs



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HAMSTRINGS / QUADS

SETS

TARGET REPS

*

DURATION: 51 MINS

TEMPO

REST

A

Glute-Ham Raises OR Lying Leg Curls (body extended)

4

12

4-0-1-1

40 secs

B

One Leg Leg Press (downward intention)

3

21

4-0-1-0


C

Leg Press - Feet Wide (inward intention)

4

15

1 1/2’s

4-0-1-0

40 secs

D

Hack Squat with feet and knees together

2

8

+ NOS-X (last set)

4-0-1-0

40 secs

E

Step-ups (15 on one side, then the other, no rest)

3

15

4-0-1-0

40 secs

SET / WEIGHT / REPS

+ Optional: calves


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CHEST / BACK

SETS

TARGET REPS

DURATION: 55 MINS

*

TEMPO

REST

A1

Flat Barbell Press (with orange bands)

6

6

6-0-1-0


A2

Bent Barbell Rows with outward intention

6

8

4-0-1-0

40 secs

B


3

8

+ CS-6 Sets

4-1-1-1

80 secs

C1

Seated Cable Rows sitting on 9” elevation (outward intention)

4

10

5 partials (all sets)

6-0-3-0

C2

Flat Dumbbell Flys

4

8

6-0-1-0

C3

Two-Arm Bent-Over Dumbbell Rows

4

8

4-0-1-0

40 secs

D


4

12

4-0-1-0

40 secs

SET / WEIGHT / REPS



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QUADS / HAMS

SETS

TARGET REPS

DURATION: 50 MINS

*

TEMPO

REST

4-1-1-1

2 mins 40 secs

A

Barbell Front Squats

6

6

B


4

8

*

4-0-1-0

C1

Alternating Barbell lunges - lean forward at the hip (glute emphasis)

4

10

**

4-0-1-0

C2

Single-Leg Lying Leg Curls

4

7

4-0-1-0

40 secs

D

Barbell Stiff-Leg Deadlifts

4

21

4-0-1-0

40 secs

SET / WEIGHT / REPS

* 1 following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks) ** 1 1/2’s (half reps at the bottom): come down, come half way back up, back down then back to the top (this constitutes 1 rep in total) + Optional: calves


27


SIDE DELTS / ARMS

SETS

TARGET REPS

*

DURATION: 52 MINS

TEMPO

REST

A1

Seated Dumbbell Lateral Raises

5

8

4-0-1-0

A2

Cable Lateral Raises

5

8

4-0-1-0

40 secs

B

Reverse Grip Pull-Up (bicep emphasis - ensure full contraction)

5

6

6 second eccentric

6-0-1-0

80 secs

C

1-Arm DB Pronation / Supination Preacher Curl (no shoulder rotation)

5

6

2 second isometric

4-1-1-2

40 secs

D

Standing Barbell Curls

5

8

+ NOS (last set)

4-0-1-0

40 secs

E

Lying Barbell Tricep Extensions

5

8

4-0-1-0

40 secs

F

Machine dips

2

10

4-0-1-0

80 secs

BPak Strip Sets(both sets)

SET / WEIGHT / REPS



28


CHEST / DELTS / BACK

SETS

TARGET REPS

*

DURATION: 50 MINS

TEMPO

REST

4-0-1-0

40 secs

A


4

6

B

Flat Barbell Bench Press

3

8

+ CS-6 Sets

4-0-1-0

80 secs

C

30º Incline Dumbbell Flys

3

8

+ NOS-X (last set)

4-0-1-0

40 secs

D1

Seated Dumbbell Overhead Press

3

12

D2


3

12

E

Reverse Grip Pull Ups (with orange band)

4

F1

Bent Barbell Rows

F2


SET / WEIGHT / REPS

4-0-1-0 *

4-0-1-0

40 secs

8

4-0-1-0

40 secs

6

8

4-0-1-0

6

8

4-0-1-0

40 secs

* following the final rep of each set, perform one drop set with a 20% decrease in weight aiming for 5 - 8 reps + Optional: calves


29


HAMS / QUADS

DURATION: 51 MINS

SETS

TARGET REPS

*

TEMPO

REST


4-0-1-0

40 secs

A


6

6

B1

Leg Press - Feet Narrow (feet and knees touching)

4

8

B2

Leg Press - Feet Wide

4

8

C

Wide Stance Barbell Back Squats (glute emphasis)

8

D1

Heels Elevated Dumbbell Squats

D2

Stiff leg Dumbbell Deadlift - Toes Elevated

SET / WEIGHT / REPS

4-0-1-0 1 1/2’s

4-0-1-0

80 secs

8

4-0-1-0

40 secs

4

15

4-0-1-0

4

21

4-0-1-0

80 secs



30


CHEST / SIDE DELTS

SETS

TARGET REPS

*

DURATION: 50 MINS

TEMPO

REST

A


5

6

3-0-1-0

80 secs

B


3

12

3-0-1-0

80 secs

C

Incline Barbell Bench Press with inward Intention

3

8

4-0-X-0

80 secs

D

Plyo Pushups - 3 sets narrow, 3 sets wide

6

21 (or failure)

4-0-1-0

40 secs

E

45º Incline Side Lying One-Arm Dumbbell Lateral Raise

3

12

4-0-1-0

40 secs

F

Seated Two-Arm Dumbbell Lateral Raises

3

21

4-0-1-0

40 secs

+ NOS (last set)

SET / WEIGHT / REPS

+ Optional: calves


31


BACK / HAMS

SETS

TARGET REPS

DURATION: 52 MINS

*

TEMPO

REST

A

Bent Barbell Rows (outward Intention)

6

8

3-0-1-0

80 secs

B

One-Arm Dumbbell Rows

3

6

3-0-1-0

40 (after each side)

C

Incline Prone Two-Arm Dumbbell Rows

4

8

+ NOS-X (last set)

3-0-1-1

80 secs

D


6

6


3-0-1-0

80 secs

E


5

5

4-0-1-0

2 Mins

SET / WEIGHT / REPS



32


QUADS

DURATION: 52 MINS

SETS

TARGET REPS

A

Barbell Front Squats - Heels Elevated 1-2”

4

8

B

Dumbbell Squats (DB’s beside hips)

4

8

C

Bulgarian Split Squats - front foot on a 6” box (back foot on bench)

4

21

D

Leg Extensions

4

8

*

+ NOS-X (last set)

+ NOS (last set)

TEMPO

REST

4-0-1-0

80 secs

3-0-1-0

2 mins

4-0-1-0

0 (2m after final set)

4-0-1-0

40 secs

SET / WEIGHT / REPS

+ Optional: calves


33


SQUAT / BENCH / DEADLIFT

SETS

TARGET REPS

A

Barbell Back Squats (yes, squats again!)

6

8,6,4 8,6,4

B

Bench Press (with red bands)

6

10,8,6 10,8,6

C


7

7

*

2 sec isometric

DURATION: 50 MINS

TEMPO

REST

4-0-1-0

2 mins

3-0-1-2

2 mins

3-0-3-0

2 mins

SET / WEIGHT / REPS



34


ARMS / SIDE DELTS

SETS

TARGET REPS

*

DURATION: 50 MINS

TEMPO

REST 40 (80 after final set)

A


4

8

4-0-1-0

B1

Reverse-Grip DB Preacher Curls (pronated)

3

10

4-0-1-0

B2

Dumbbell Preacher Curls (supinated)

3

12

4-0-1-0

40 secs

C


3

8

+ NOS (last 2 sets)

3-1-1-2

40 secs

D

Overhand Tricep Cable Pressdowns

3

15

+ NOS (last 2 sets)

4-0-1-0

40 secs

E1

Parallel Bar Tricep Dips OR Machine Dips (vertical torso)

3

15

E2


3

10

SET / WEIGHT / REPS

4-0-1-0 BPak Strip Sets(all sets)

3-0-1-1

80 secs

+ Optional: calves


35


CHEST / BACK

SETS

TARGET REPS

DURATION: 50 MINS

*

TEMPO

REST

A1

Flat Barbell Bench Press

4

10

4-1-1-0


A2

Wide-Grip Pull-Ups

4

10

4-1-1-0

40 secs

B1

Incline Flyes

3

10

B2

Reverse-Grip Pull-Ups with Orange Bands

3

10

C


3

15

D

Two-Arm Bent-Over Dumbbell Rows

3

E1

Cable Crossovers (cable height high, hands together in front of thighs at the bottom)

E2 F

4 sec concentric

4-0-4-0 4-0-1-0

80 secs

4-0-1-0

40 secs

10

4-0-1-0

40 secs

2

10

4-0-1-0

Cable Crossovers (step forward and extend arms in front to chin height)

2

10

+ NOS-X (last set)

4-0-1-0

40 secs

Machine Rows

3

10

3 second isometric

4-0-1-3

40 secs

1 1/2’s

SET / WEIGHT / REPS



36


QUADS / BICEPS

DURATION: 57 MINS

SETS

TARGET REPS

*

TEMPO

REST

A


2

8

+ CS-6 Sets

4-0-1-0

80 secs

B

Leg Extensions

2

8

+ CS-6 Sets

4-0-1-0

80 secs

C

Reverse Lunges (all on one side, then the other)

3

15

4-0-1-0


D


3

8

4-0-1-0

40 secs

E

Seated Alternating Dumbbell Curls (one arm then the other)

3

15

4-0-1-0


F

Seated Cable Curls Facing away from apparatus

2

15

4-0-1-0

40 secs

+ NOS-X (both sets)

SET / WEIGHT / REPS

+ Optional: calves


37


HAMS / DELTS / TRICEPS

SETS

TARGET REPS

*

DURATION: 54 MINS

TEMPO

REST

4-0-1-0

80 secs

A

Weighted Glute-Ham Raises (squeezing a 4" ball between knees)

3

8

B

Single-Leg Lying Leg Curls (2 - 3" ball between knees)

3

6


4-0-1-0


C

Stiff-Leg Dumbbell Deadlifts (toes elevated)

3

21

+ NOS-X (last set)

4-0-1-0

80 secs

D1


3

6

4-0-1-0

D2

Standing Cable Lateral Raises

3

15

4-0-1-0

40 secs

E

Dumbbell Overhead Press

3

8

4-0-1-0

40 secs

F

Lying Barbell Tricep Extensions

3

21

4-0-1-0

40 secs

G1


3

15

4-0-1-0

G2

Close-Grip Pushups

3

21

4-0-1-0

SET / WEIGHT / REPS

40 secs



38

GRADUATE Printable Workout Sheets *** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! ***

PHASE 6 - WORKOUT 1: EXERCISE

CHEST / DELTS / TRICEPS

DURATION: 74 MINS

SETS

TARGET REPS

*

TEMPO

REST

A

Flat Dumbbell Press

4

6

+ NOS (last set)

4-0-1-0

80 secs

B


3

10

+ NOS-X (last set)

4-0-1-0

40 secs

C

Incline Barbell Bench Press

3

12

+ NOS (last set)

4-0-1-0

80 secs

D

Flat Dumbbell Flys

2

10

+ NOS-X (last set)

4-0-1-0

40 secs

E

75º Incline “Standing” Prone Lateral Raises

3

12

1 1/2’s

4-0-1-0

40 secs

F

One-Arm Bent Over Cable Lateral Raises

3

15

+ NOS (last set)

4-0-1-0

40 secs

G

60º Incline Supine (palms up) Front Raises

2

15

4-0-1-0

40 secs

H

Close-Grip Bench Press with Thin Bands

4

12

4-0-1-2

40 secs

I


2

21

4-0-1-0

40 secs

+ NOS-X (last set)

SET / WEIGHT / REPS

+ Optional: calves


39

GRADUATE Printable Workout Sheets *** ALL ‘A.M’ WORKOUTS THIS PHASE ARE INTENDED TO BE EXCITATORY, KEEP THE WEIGHTS ON THE HEAVY SIDE AND BE EXPLOSIVE (THOUGH KEEP FORM PERFECT OF COURSE) ***

PHASE 6 - WORKOUT 2 (AM): EXERCISE

BACK / BICEPS

SETS

TARGET REPS

*

DURATION: 59 MINS

TEMPO

REST

4-0-1-0

2 mins

A


6

21,14,7, 7,14,21

B

Reverse-Grip Pull-Ups with 2 Orange Bands (for NOS-X: bodyweight, then 1 band, then 2 bands, done)

3

8

+ NOS-X (last set)

3-0-1-0

80 secs

C

One-Arm Dumbbell Rows

4

12

+ NOS-X (last set)

4-0-1-0

40 secs

D


3

6

6 second eccentric

6-0-X-0

80 secs

E

Standing BB Curls (drive elbows together + high into shoulder flexion)

5

8

4-0-1-0

80 secs

SET / WEIGHT / REPS



40

GRADUATE Printable Workout Sheets PHASE 6 - WORKOUT 2 (PM): EXERCISE

BACK / BICEPS

DURATION: 59 MINS

SETS

TARGET REPS

*

TEMPO

+ NOS (ALL sets)

4-0-1-0

REST

A1

60º Incline Supine Overhead Reverse-Grip Pulldowns

3

15

A2

Seated Cable Rows

3

15

4-0-1-0

A3

Reverse-Grip Pulldowns

3

15

4-0-1-0

A4

Incline Prone Two-Arm Dumbbell Rows

3

8

6 second isometric

4-0-1-6

80 secs

B

One-Arm Dumbbell Rows (no rest between arms)

3

12

+ NOS-X (last set)

4-0-1-0

80 secs

C1

Two-Arm High Cable Curls

2

15

C2

Alternating Prone Spider Curls (alternate starting arm each set)

2

12

C3

Cable Curls facing away from apparatus

2

21

SET / WEIGHT / REPS

4-0-1-0 + NOS (last set)

4-0-1-0 4-0-1-0

2 mins



41

GRADUATE Printable Workout Sheets PHASE 6 - WORKOUT 3 (AM): EXERCISE

QUADS / HAMS

SETS

TARGET REPS

*

DURATION: 59 MINS

TEMPO

REST

A

Reverse Lunges (DB’s beside hips) (torso same angle as shin)

4

15

4-0-1-0


B

Barbell Back Squats

6

8

4-0-1-0

2 mins

C

Dumbbell Squat - Heels Elevated

4

21

4-0-1-0

40 secs

D

Single-Leg Deadlifts

3

21

4-0-1-0


E

Barbell Stiff-Leg Deadlifts

3

15

4-0-1-0

40 secs

F

Leg Press (feet high, wide and externally rotated)

3

12

4-1-1-0

40 secs

bottom half reps only

+ NOS (last set)

SET / WEIGHT / REPS

+ Optional: calves


42


HAMS / QUADS

DURATION: 59 MINS

SETS

TARGET REPS

*

TEMPO

REST

2 second stretch

4-2-1-0


A

Single-Leg Leg Press (foot high with downward intention)

4

21

B1

Barbell Front Squats

4

15

3-0-1-0

B2

Barbell Back Squats

4

10

4-0-1-0

B3

Leg Press - Feet High & Wide (glute / ham emphasis)

4

15

4-0-1-0

B4

Lying Leg Curls - Body Extended

4

6

4-0-1-0

B5

Lying Leg Curl - Body Flexed

4

6

B6

Walking Lunges

4

15


SET / WEIGHT / REPS

4-0-1-0 4-0-1-0

3 mins

+ Optional: calves


43


BACK / CHEST / ARMS

SETS

TARGET REPS

*

DURATION: 59 MINS

TEMPO

REST

A1

Underhand-Grip One-Arm Dumbbell Rows

5

10

4-0-1-0


A2

Flat Dumbbell Press

5

12

4-1-1-1

40 secs

B1

Seated Cable Rows (shoulder-width grip)

3

10

B2

30º Dumbbell Press

3

10

C1

Reverse-Grip Pulldowns (FULL retraction and depression)

3

15

C2

Plyo Pushups

3

21

D1


2

12

D2


2

12

E


3

12

* note the tempo

* 5-4-2-0 4-0-1-0

* note the tempo

+ NOS (last set)

40 secs

* 4-4-4-0 4-0-1-0

2 sec iso

SET / WEIGHT / REPS

40 secs

4-0-1-2 4-0-1-0

40 secs

4-0-1-0

40 secs



44


QUADS / HAMS

DURATION: 51 MINS

SETS

TARGET REPS

*

TEMPO

REST

A


4

8

+ CS-6 Sets

4-0-1-0

80 secs

B

Leg Extension

4

8

+ CS-6 Sets

4-0-1-0

80 secs

C

Lying Leg Curls (hips extended)

3

10

BPak Strip Sets(all sets)

4-0-1-0

80 after each set

D

Glute-Ham Raises

5

8

4-0-1-0

40 secs

SET / WEIGHT / REPS

+ Optional: calves


45

GRADUATE Printable Workout Sheets PHASE 6 - WORKOUT 6 (AM): EXERCISE

HAMS / BACK / SIDE DELTS

SETS

TARGET REPS

*

TEMPO

REST

4-0-1-0

80 secs

A

Stiff-Leg Deadlifts

4

21

B


4

8

+ NOS (last set)

4-0-1-0

80 secs

C

Reverse-Grip (assisted) Pull-Ups

4

8

+ NOS (last set)

4-0-1-0

80 secs

D


4

8

+ NOS (last set)

4-0-1-0

80 secs

DURATION: 59 MINS

SET / WEIGHT / REPS



46


REAR DELTS / BACK / HAMS

SETS

TARGET REPS

*

TEMPO

REST

4-0-1-0

40 secs

A


4

12

B

Bent Over Cable Lateral Raises(chest up)

3

12

+ NOS (last set)

4-0-1-0

40 secs

C

Reverse-Grip Pulldowns

4

10

2 Sec Stretch

4-2-1-0

40 secs

D

Straight-Arm Cable Pullovers

4

21

4-0-1-0

40 secs

E

Bent-Over Barbell Rows

6

8

4-0-1-0

40 secs

F1

Lying Leg Curls - Toes in

4

12

4-0-1-0

F2

Lying Leg Curls - Toes neutral

4

12

4-0-1-0

F3

Lying Leg Curls - Toes out

4

12

4-0-1-0

+ NOS (last set)

DURATION: 59 MINS

SET / WEIGHT / REPS

80 secs



47


CHEST / ARMS

DURATION: 74 MINS

SETS

TARGET REPS

*

TEMPO

REST 40 secs

A

Flat Barbell Bench Press with thin red bands

4

12

+ NOS (last set)

4-0-1-0

B1


4

10

+ NOS-X (last set)

4-0-1-0

B2

Cable Crossovers

4

10

4-2-1-0

40 secs

D1

Plyo Pushups

4

15

4-0-1-0


D2

Pushups

4

15

4-0-1-0

40 secs

E

Machine Preacher Curls

4

12

4-0-1-0

40 secs

F


3

21

4-0-1-0

40 secs

G1

Standing Barbell Reverse Curls

3

10

4-0-1-0

G2


3

10

4-0-1-0

40 secs

H

Reverse-Grip Tricep Pushdowns

5

8

4-0-1-0

40 secs

+ NOS (last set)

+ NOS-X (last set)

SET / WEIGHT / REPS

+ Optional: calves


48


HAMS / QUADS

DURATION: 60 MINS

SETS

TARGET REPS

*

TEMPO

+5 partials all sets

4-0-1-0

A1


4

8

A2

Barbell Back Squats

4

8

4-0-1-0

A3

Alternating Dumbbell Lunges

4

8

4-0-1-0

A4

Dumbbell Squats (DB’s beside hips)

4

21

4-0-1-0

B1

Leg Press - Feet Narrow

4

8

4-0-1-0

B2

Leg Press - Feet Wide

4

8

4-0-1-0

B3

Leg Extensions

4

8

B4

Stiff-Leg Deadlifts

4

15

4-0-1-0

B5

Seated Leg Curls

4

21

4-1-1-0



3 sec isometric

REST

SET / WEIGHT / REPS

2 mins

4-1-1-3

3 mins END OF 40 DAYS

49

MI40-X - Workout Sheets - 2. 'Graduate' (Intermediate)

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