Natural

Printable Workout Sheets

BEN PAKULSKI PRESENTS

NATURAL
PRINTABLE WORKOUT
SHEETS

Jos Rincn
Issued: 2014-11-19

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Printable Workout Sheets

NATURAL
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.

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CALENDAR
DAY 4
DAY 1 DAY 2 DAY 3 DAY 5 DAY 6 DAY 7
PHASES (E.G COMMENTS
(E.G MON) (E.G TUE) (E.G WED (E.G FRI) (E.G SAT) (E.G SUN)
THUR)
Chest Back Quads Biceps Triceps Hams OFF The idea is to train most body parts TWICE
Front Delts Rear Delts Hams Chest Back Quads (extreme per week; once heavy with the intent of mechanical
PHASE 1 Biceps Triceps (Calves 1) Side Delts (Abs/Core) (Calves 2) high damage & high neurological stress, the 2nd
(Abs/Core) Front Delts kcal day) workout will be focused on maximizing cell
swelling & hyperemia
Chest Back Quads Biceps Triceps Hams OFF As Above
Front Delts Rear Delts Hams Chest Back Quads (extreme
PHASE 2 Side Delts Triceps (Calves 1) Delts (Abs/Core) (Calves 2) high
Biceps (Abs/Core) Side Delts kcal day)

OFF (mod- Chest Quads Side Delts Chest Hams OFF Power / Hypertrophy Phase
erate kcals Delts Hams Arms Delts Quads
PHASE 3 (mod/low Back (Calves 1) (Abs/Core) Rear Delts (Calves 2)
carb)) (Abs/Core) Back

Chest Back Quads OFF Squat Arms OFF Strength / High Threshold Training
Side Delts Hams (Calves 1) Bench Side Delts
PHASE 4 (Abs/Core) Deadlift (Calves 2)
(Abs/Core)
Chest Quads Hams OFF PHASE 6 (am + pm) (am + pm) Phase 5: Deload Phase (4 days)
Back Biceps Side Delts Chest Back Quads
PHASES
(Abs/Core) (Calves 2) Delts Delts Biceps Hams
5&6 + HIIT Triceps Triceps (Calves 2)
(Calves 1) (Abs/Core)
Back Quads (am + pm) Chest Quads Phase 6: Overreach / Hypertrophy (8 days)
Chest Hams Hams,Back Arms Hams
Arms (Calves 1) Side Delts (Abs/Core) (Calves 2) - -
(Abs/Core) Rear Delts

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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

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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 1/2s: 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 90 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.

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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 ropping 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.

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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 youre 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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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 its 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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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 youre 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 BCAAs 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 BCAAs will suffice.
HIIT

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PERCEIVED EFFORT WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

100% for the work intervals, 4 x 15 second max effort 5 x 15 second max effort 4 x 15 second max effort 6 x 15 second max effort 5 x 20 second max effort
slow pace for the rest intervals with 2 minutes rest in with 2 minutes rest in with 90 seconds rest in with 90 seconds rest in with 90 seconds rest in
between between between between 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 heart-
rate 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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PHASE 1 - WORKOUT 1: CHEST / FRONT DELTS / BICEPS DURATION: 46 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Flat Barbell Bench Press (shoulder-width-grip) 4 10 4-0-1-0 40 secs
+ NOS
B Flat Barbell Bench Press (4" wider than shoulder width) 4 10
(last set)
4-0-1-0 40 secs

30 incline Dumbbell Flyes (max scapula retraction over

C bench)
4 15 4-0-1-0 40 secs

D1 Cable Crossovers (slightly below shoulder height) 3 15 4-0-1-0

D2 Push Ups 3 21 4-0-1-0
D3 Low Cable Front Raises 3 12 4-0-1-0 40 secs
E1 Prone 45 Incline Reverse-Grip Barbell Front Raises 4 12 2-1-1-1
E2 Prone 45 Barbell Spider Curls 4 8 4-0-1-0 40 secs

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PHASE 1 - WORKOUT 2: BACK / REAR DELTS / TRICEPS DURATION: 49 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Seated Cable Rows
A (shoulder width grip, pull to belly button)
5 10 * 4-0-1-2 40 secs

14,10,7
B Bent Barbell Rows (outward intention) 6
7,10,14
4-0-1-0 40 secs

+ NOS
C Neutral Grip (Assisted) Pull-Ups 3 10
(last set)
4-0-1-0 40 secs

Reverse-Grip Pulldowns with 45 backward lean (keep core

D tight)
3 10 4-0-1-0 40 secs

E Bent Dumbbell & Cable Lateral Raises (simultaneously) 3 10 ** 4-0-1-0 40 secs

2 sec
F1 Reverse-Grip Tricep Pushdowns (elbows behind) 3 15
isometric
4-0-1-2

Lying Barbell Tricep Extensions

F2 (shoulder width grip - elbows in)
3 7 4-0-1-0 40 secs

* 2 second isometric holds each rep, plus 5 partials at the end of each set
** NOS-X (last set only), plus only change Dumbbell (weight-cable stays consistent)
+ Optional: abs / core

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PHASE 1 - WORKOUT 3: QUADS / HAMS DURATION: 48 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
5-7 second
A Leg Extensions 3 7
isometric
4-0-1-(5-7) 40 secs

One-Leg Leg Press - feet high

B (OR Drop Box Lunge w/h Low Cable resistance)
3 21 4-0-1-0 40 secs

C Barbell Back Squats 4 21,14,10, 21 4-0-1-0 40 secs

+ NOS
D Leg Press (feet low) 3 10
(last set)
4-0-1-0 80 secs

E Seated Leg Curls 3 21 4-0-1-0 40 secs

F Lying Leg Curl - Body Extended 3 7 * 4-0-1(2)-0 40 secs
* 2 second pause at 30 on the concentric - Initiate with the hamstrings; i.e, pause for 2 seconds at 30 on the way up, then finish the rep.
+ Optional: calves

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PHASE 1 - WORKOUT 4: BICEPS / CHEST / SIDE DELTS +

DURATION: 41 MINS
FRONT DELTS
TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
5 sec
A1 Barbell Preacher Curls 3 7
isometric
4-0-1-5

+ NOS-X
A2 Incline Dumbbell Curls 3 7
(last set)
4-0-1-0 40 secs

B1 Two-Arm High Cable Curls 4 15 4-0-1-0

B2 Incline Dumbbell Press 4 12 4-0-1-0 40 secs
7 second
C Machine Chest Press (any) 4 12
eccentric
7-1-1-1 40 secs

D1 Prone 60 Incline Dumbbell Lateral Raises 3 12 4-0-1-0

D2 Seated Dumbbell Front Raises 3 12 2-1-1-1 40 secs

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PHASE 1 - WORKOUT 5: TRICEPS / BACK DURATION: 42 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
40 (this is
A1 Decline (slight) Barbell Tricep Extensions 3 7 * 4-0-1-0
correct)
40 (this is
A2 45 Incline Barbell Tricep Extensions 3 7 * 4-0-1-0
correct)
Standing Overhead Barbell Tricep Extensions (el-
A3 bows in)
3 7 * 4-0-1-0 80 secs

B Deadlifts (bent-knee) 3 7,14,21 4-0-1-0 40 secs

C Wide-Grip Pull-Ups 3 10 4-2-1-0 40 secs
D One-Arm Dumbbell Rows 6 7,14,21 7,14,21 4-0-1-0 40 secs
* aim to use the same weight for each exercise of the tri-set
+ Optional: abs / core

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PHASE 1 - WORKOUT 6: HAMSTRINGS / QUADS DURATION: 43 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Lying Leg Curls (body extended) 7 7 4-0-1-0 40 secs
B1 Dumbbell Squats - dumbbells slightly in front of knees 4 7,7,14,14 4-0-1-0
B2 Dumbbell Squats - dumbbells beside hips 4 7,7,14,14 4-0-1-0 40 secs
C Glute-Ham Raises 4 7,14,7,14 4-0-1-0 40 secs
D1 Stiff-Leg Deadlifts 3 21 4-0-1-0
Step-Ups with Low Cable Resistance
D2 (one leg, then the other)
3 21 4-0-1-0 80 secs

+ Optional: calves

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PHASE 2 - WORKOUT 1: CHEST / FRONT + SIDE DELTS / BICEPS DURATION: 41 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A 30 Incline Dumbbell Press 4 10 4-0-1-0 40 secs
+ 5 partials
B 45 Incline Dumbbell Press 4 10
(all sets)
4-0-1-0 40 secs

+ NOS-X (last
C1 Flat Dumbbell Flys 3 8
set)
4-0-1-0

Cable Crossovers
C2 (cable height high, hands together in front of thighs 3 15 4-0-1-0 40 secs
at the bottom)
2 second
D1 Floor Lying Cable Front Raises 3 10
isometric
4-0-1-2

D2 Cable Lateral Raises 3 15 3-0-1-0 40 secs

E Barbell Preacher Curls 6 10 4-0-1-0 40 secs

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PHASE 2 - WORKOUT 2: BACK / REAR DELTS / TRICEPS DURATION: 40 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Wide-Grip (Assisted) Pull-Ups + NOS-X (last
A (weighted if necessary)
4 8
set)
4-0-1-0 40 secs

B Reverse-Grip Barbell Rows (outward intention) 4 8 4-0-1-0 40 secs

C1 Machine Rows (ideally hammer) 4 12 4-0-1-0
+ 10 partials
C2 Bent Over Cable Lateral Raises 4 10
(all sets)
4-0-1-0 40 secs

D Deadlifts (bent-knee) 4 7,7,14,21 4-0-1-0 40 secs

E1 Lying Barbell Tricep Extensions 3 15 4-0-1-0
E2 Overhead Rope Extensions 3 10 4-0-1-0 40 secs
+ Optional: abs / core

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PHASE 2 - WORKOUT 3: QUADS / HAMS DURATION: 41 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Barbell Back Squats 5 8 4-0-1-0 80 secs
Heels elevated Dumbbell Squats
B (DBs in front of knees)
5 12 6-0-2-0 40 secs

Dumbbell Alternating Walking Lunges

C (DBs in front of knees)
4 10 4-0-1-0 40 secs

D1 Lying Leg Curl - Body Extended 5 6 4-0-1-0

+ 5 partials
D2 Lying Leg Curl - Body Flexed 5 10
(all sets)
4-0-1-0 40 secs

+ Optional: calves

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PHASE 2 - WORKOUT 4: BICEPS / CHEST / DELTS DURATION: 40 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
10 sec
A1 Reverse-Grip Pull-Ups (bicep-emphasis) 3 3
eccentric
10-1-2-0

Decline Dumbbell Press

A2 (hands 2 outside of elbows throughout)
3 8 * 4-0-1-0 40 secs

Incline Alternating DB Curls

B1 (non-working arm held in contraction)
4 8 4-0-1-0

+ 5 partials
B2 45 Incline Dumbbell Press 4 8
(all sets)
4-0-1-0 40 secs

Alternating Concentration Curls

C1 (focus on max supination)
4 8 4-0-1-0

Cable Crossovers (cables highest setting, hands

C2 together in front of thighs at the bottom)
3 15 4-0-1-0 40 secs

Strict Seated Vertical Dumbbell Press

D1 (abs shortened)
4 15 4-0-1-0

+ 5 partials
D2 Seated Dumbbell Lateral Raises 4 12
(all sets)
4-0-1-0 40 secs

* bottom half reps only (all sets) + NOS-X (last set only)

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PHASE 2 - WORKOUT 5: TRICEPS / BACK DURATION: 43 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Cable Cross Tricep Extension with elbows retracted 5 15 4-0-1-0 40 secs
A (strict/no cheating)
Neutral-Grip Pulldowns - Vertical 4 8 4-0-1-0
B1 (outward intention on the eccentric)
Neutral-Grip Pulldowns - 45 Lean back 4 12 4-0-1-0
B2 (outward intention on eccentric)
Overhand Tricep Cable Pressdowns 4 10 + NOS-X 4-0-1-0 80 secs
B3 (last set)
C Deadlifts (bent-knee) 4 7,7,14,21 4-0-1-0 40 secs
Machine Rows 4 8 2 second 4-0-1-2
D1 isometric
Bodyweight Parallel Bar Dips - Feet in Front 4 To Failure 4-0-1-0 40 secs
D2 (slight forward lean)
+ Optional: abs / core

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PHASE 2 - WORKOUT 6: HAMSTRINGS / QUADS DURATION: 40 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Glute-Ham Raises or Lying Leg Curls with body
A extended
4 12 4-0-1-1 40 secs

One-Legged Leg Press

B (foot high with downward intention)
3 21 4-0-1-0 40 secs

C Leg Press - Feet Wide (inward intention) 4 15 4-0-1-0

+ NOS-X
D Hack Squats 2 8
(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
+ Optional: calves

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PHASE 3 - WORKOUT 1: CHEST / BACK / DELTS DURATION: 45 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
40 (this is
A1 Flat Barbell Press (with orange bands) 6 6 3-0-1-0
correct)
A2 Bent Barbell Rows with outward intention 6 8 4-0-1-0 40 secs
5 partials
B1 Incline Dumbbell Press 4 8
(all sets)
4-1-1-1

Seated Cable Rows sitting on 9 elevation (outward 5 partials

B2 intention)
4 8
(all sets)
4-0-1-0 40 secs

C1 Standing Dumbbell Overhead Press (power) 4 8 * 4-0-1-0

C2 Two-Arm Dumbbell Rows 4 8 4-0-1-0 40 secs
D Deadlifts (bent-knee) 7 7 4-0-1-0 40 secs
* choose stance / execution which affords you the most power! If this entails a slight backward lean or otherwise, on this occasion its acceptable
+ Optional: abs / core

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PHASE 3 - WORKOUT 2: QUADS / HAMS DURATION: 40 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Barbell Front Squats 6 6 4-1-1-1 2 mins
B Leg Press (feet low) 4 8 * 4-0-1-0 40 secs
Alternating lunges - lean forward at the hip
C (glute emphasis)
3 10 ** 4-0-1-0 40 secs

D Stiff-Leg Deadlifts 3 21 4-0-1-0 40 secs

* following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks)
** 1 1/2s (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

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Printable Workout Sheets

PHASE 3 - WORKOUT 3: SIDE DELTS / ARMS DURATION: 40 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A1 Seated Dumbbell Lateral Raises 5 8 4-0-1-0
A2 Cable Lateral Raises 5 8 4-0-1-0 80 secs
6 second
B Reverse-Grip Pull-Ups 4 6
eccentric
6-0-1-0 40 secs

1-Arm DB Pronation / Supination Preacher Curl 2 second

C (no shoulder rotation)
4 6
isometric
4-1-1-2 40 secs

D1 Standing Barbell Curls 4 8 4-0-1-0

D2 Lying Barbell Tricep Extensions 4 8 4-0-1-0 40 secs
BPak Strip
E Machine Tricep Dips 1 10
Set
4-0-1-0

+ Optional: abs / core

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Printable Workout Sheets

PHASE 3 - WORKOUT 4: CHEST / DELTS / BACK DURATION: 43 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A 45 Incline Dumbbell Press 4 6 4-0-1-0 40 secs
B Flat Barbell Bench Press 4 8 4-0-1-0 40 secs
+ NOS-X
C 30 Incline Dumbbell Flyes 3 8
(last set)
4-0-1-0 40 secs

D1 Seated Dumbbell Overhead Press 3 12 4-0-1-0

D2 Bent Over Dumbbell Lateral Raises 3 12 * 4-0-1-0 40 secs
E Reverse Grip Pull Ups (with orange band) 4 8 4-0-1-0 40 secs
F1 Bent Barbell Rows 6 8 4-0-1-0
F2 Deadlifts (bent-knee) 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

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Printable Workout Sheets

PHASE 3 - WORKOUT 5: HAMS / QUADS DURATION: 47 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
+ 10 partials
A Lying Leg Curls (body extended) 6 6
(all sets)
4-0-1-0 40 secs

B1 Leg Press - Feet Narrow (feet and knees touching) 4 8 4-0-1-0

B2 Leg Press - Feet Wide 4 8 4-0-1-0 80 secs
C Wide-Stance Box Squats 8 8 4-0-1-0 40 secs
Heels Elevated Dumbbell Squats 40 (this is
D1 (DBs beside hips)
4 15 4-0-1-0
correct)
D2 Stiff leg Dumbbell Deadlift - Toes Elevated 4 21 4-0-1-0 40 secs
+ Optional: calves

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PHASE 4 - WORKOUT 1: CHEST / SIDE DELTS DURATION: 45 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A 30 Incline Dumbbell Press 5 6 3-0-1-0 2 mins
B 60 Incline Dumbbell Press 3 10 3-0-1-0 80 secs
C Incline Barbell Bench Press with inward Intention 3 8 4-0-1-0 80 secs
D Plyo Pushups - 3 sets narrow, 3 sets wide 3 21 4-0-1-0 40 secs
45 Incline Side Lying One-Arm Dumbbell Lateral
E Raises
3 12 4-0-1-0 40 secs

+ NOS
F Seated Two-Arm Dumbbell Lateral Raises 3 21
(last set)
4-0-1-0 40 secs

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PHASE 4 - WORKOUT 2: BACK / HAMS DURATION: 48 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Bent Barbell Rows (outward intention) 6 10 3-0-1-0 80 secs
B One-Arm Dumbbell Rows 3 6 3-0-1-0 40 secs
+ NOS-X
C Incline Prone Two-Arm Dumbbell Rows 4 8
(last set)
3-0-1-1 2 mins

+ 10 partials
D Lying Leg Curl (body extended) 6 6
(all sets)
3-0-1-0

E Deadlifts (bent-knee) 5 5 4-0-1-0 40 secs

+ Optional: abs / core

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PHASE 4 - WORKOUT 3: QUADS DURATION: 49 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Barbell Front Squats - Heels Elevated 1-2 4 8 4-0-1-0 80 secs
+ NOS-X
B Dumbbell Squats (DBs beside hips) 4 15
(last set)
3-0-1-0 2 mins

Bulgarian Split Squats - front foot on a 6 box (back 2 mins after

C foot on bench)
4 21 no rest 4-0-1-0
final set
+ NOS
D Leg Extensions 2 8
(last set)
4-0-1-0 40 secs

+ Optional: calves

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Printable Workout Sheets

PHASE 4 - WORKOUT 4: SQUAT / BENCH / DEADLIFT DURATION: 40 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Barbell Back Squats (yes, squats again!) 6 8,6,4,8,6,4 4-0-1-0 2 mins
10,8,6
B Flat Barbell Bench Press with Orange bands 6
10,8,6
3-0-1-2 80 secs

7,7,14,
C Deadlifts (bent-knee) 5
21,21
3-0-3-0 80 secs

+ Optional: abs / core

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 Natural
Printable Workout Sheets

PHASE 4 - WORKOUT 5: ARMS / SIDE DELTS DURATION: 43 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
40 (80
A Standing Barbell Curls 4 8 4-0-1-0 after final
set)
B1 Reverse-Grip DB Preacher Curls (pronated) 3 10 4-0-1-0
B2 Barbell Preacher Curls 3 12 4-0-1-0 40 secs
+ NOS-X
C Incline Dumbbell Curls 2 8
(both sets)
3-1-1-2 40 secs

+ NOS
D Tricep Pressdowns 3 15
(last 2 sets)
4-0-1-0 40 secs

Parallel Bar Tricep Dips OR Machine Dips

E1 (vertical torso)
3* 15 4-0-1-0

BPak Strip
E2 Seated Dumbbell Lateral Raises 2 10 Sets(both 3-0-1-1 80 secs
sets)
* this is correct, 1 extra set
+ Optional: calves

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Printable Workout Sheets

PHASE 5 - WORKOUT 1: CHEST / BACK DURATION: 46 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
40 (this is
A1 Flat Barbell Bench Press 4 6 4-1-1-0
correct)
A2 Wide-Grip Pull-Ups 4 6 4-1-1-0 40 secs
B1 Incline Dumbbell Flys 3 10 4-0-4-0
Reverse-Grip Pull-Ups with 2 orange bands (for
+ NOS-X
B2 NOS-X: bodyweight, then 1 band, then 2 bands, 3 10
(last set)
4-0-1-0 80 secs
done)
C1 Incline Dumbbell Press 3 15 4-0-1-0
C2 Two-Arm Bent-Over Dumbbell Rows 3 10 4-0-1-0 80 secs
D1 Cable Crossovers - hands in front of chin 2 10 4-0-1-0
Cable Crossovers - hands down to thighs + NOS-X
D2 (step forward)
2 10
(last set)
4-0-1-0

3 second
D3 Machine Rows 2 10
isometric
4-0-1-3 80 secs

+ Optional: abs / core

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Printable Workout Sheets

PHASE 5 - WORKOUT 2: QUADS / BICEPS DURATION: 48 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Leg Press (feet low) 2 8 + C-S6 Sets 4-0-1-0 80 secs
B Leg Extensions 2 8 + C-S6 Sets 4-0-1-0 80 secs
Reverse Lunges (DBs beside hips) 40 after
C (all one side, then the other)
3 15 4-0-1-0
last set
D Barbell Preacher Curls 3 8 4-0-1-0 40 secs
E Seated Dumbbell Curls 3 15 4-0-1-0 40 secs
+ NOS-X
F Seated Incline Cable Curls 2 15
(both sets)
4-0-1-0 40 secs

* Consume PWO carbs & aminos: 5 - 10 grams of BCAAs and 30 - 60 grams of carbs depending on your
* IMMEDIATELY POST WORKOUT lean bodyweight (using a 120lb - 240lb scale, before then commencing with with the cardio. If you are in
the over 12% for males/20% for females, do NOT take the carbs, the BCAAs will suffice.
+ Optional: calves

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Printable Workout Sheets

PHASE 5 - WORKOUT 3: HAMS / DELTS / TRICEPS DURATION: 44 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Weighted Glute-Ham Raises
A (squeezing a 4" ball between knees)
3 8 4-0-1-0 80 secs

Single-Leg Lying Leg Curls + 10 partials

B (2 - 3" ball between knees)
3 6
(all sets)
4-0-1-0 40 secs

Stiff-Leg Good Mornings + NOS-X

C (toes elevated)
2 21
(last set)
4-0-1-0 80 secs

D1 Seated Dumbbell Lateral Raises 3 6 4-0-1-0

D2 Standing Cable Lateral Raises 3 15 4-0-1-0 40 secs
E Seated 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 Overhead Rope Extensions 3 15 4-0-1-0
G2 Close-Grip Pushups 3 21 4-0-1-0 40 secs
+ Optional: calves

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Printable Workout Sheets

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

PHASE 6 - WORKOUT 1: CHEST / DELTS / TRICEPS DURATION: 64 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
+ NOS
A Flat Dumbbell Press 4 6
(last set)
4-0-1-0 80 secs

B 30 Incline Dumbbell Press 3 10 4-0-1-0 40 secs

+ NOS
C Incline Barbell Bench Press 3 12
(last set)
4-0-1-0 80 secs

+ NOS-X
D Flat Dumbbell Flys 3 10
(last set)
4-0-1-0 40 secs

E 75 Incline Standing Prone Lateral Raises 3 12 4-0-1-0 40 secs

+ NOS
F Bent Over Cable Lateral Raises 3 15
(last set)
4-0-1-0 40 secs

G 60 Incline Supine (palms up) Front Raises 2 15 4-0-1-0 40 secs

H Close-Grip Bench Press with Red Bands 4 12 4-0-1-1 40 secs
+ NOS-X
I Overhead Rope Extensions 3 21
(last set)
4-0-1-0 40 secs

+ Optional: abs / core

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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): BACK / BICEPS DURATION: 56 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
21,14,7,
A Barbell Deadlifts (bent-knee) 6
7,14,21
4-0-1-0 2 mins

Reverse-Grip Pull-Ups with 2 Orange Bands

+ NOS-X
B (for NOS-X: bodyweight, then 1 band, then 2 bands, 3 8
(last set)
3-0-1-0 2 mins
done)
+ NOS-X
C One-Arm Dumbbell Rows 3 12
(last set)
4-0-1-0 40 secs

6 second
D Incline Dumbbell Curls 3 6
eccentric
6-0-1-0 80 secs

Standing BB Curls
E (drive elbows together + high into shoulder flexion)
4 8 4-0-1-0 80 secs

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Printable Workout Sheets

PHASE 6 - WORKOUT 2 (PM): BACK / BICEPS DURATION: 56 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
+ NOS-X
A1 60 Incline Supine Overhead Reverse-Grip Pulldowns 3 12
(last set)
3-0-1-0

A2 Seated Cable Rows 3 12 4-0-1-0

A3 Reverse-Grip Pulldowns 3 12 4-0-1-0
6 second
A4 Incline Prone Two-Arm Dumbbell Rows 3 8
isometric
4-0-1-6 80 secs

+ NOS-X
B One-Arm Dumbbell Rows 3 12
(last set)
4-0-1-0 40 secs

C1 Two-Arm High Cable Curls 3 15 4-0-1-0

Alternating Prone Spider Curls + NOS
C2 (alternate starting arm each set)
3 12
(last set)
4-0-1-0

C3 Cable Curls facing away from apparatus 3 21 4-0-1-0 80 secs

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Printable Workout Sheets

PHASE 6 - WORKOUT 3 (AM): QUADS / HAMS DURATION: 53 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Reverse Lunges (DBs beside hips) 0 (40 after
A (torso same angle as shin)
3 15 4-0-1-0
final set)
B Barbell Back Squats 5 8 4-0-1-0 2 mins
Dumbbell Squats - Heels Elevated bottom half
C (DBs beside hips)
3 21
reps only
4-0-1-0 40 secs

0 (40 after
D Single-Leg Deadlifts (all one side then the other) 3 21 4-0-1-0
final set)
E Barbell Stiff-Leg Deadlifts 3 15 4-0-1-0 40 secs
F Leg Press (feet high, wide and externally rotated) 3 10 4-0-1-0 40 secs

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PHASE 6 - WORKOUT 3 (PM): HAMS / QUADS DURATION: 49 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Single-Leg Leg Press 0 (2m after
A (foot high with downward intention)
4 21 4-2-1-0
final set)
B1 Barbell Front Squats 3 15 3-0-1-0
B2 Barbell Back Squats 3 10 4-0-1-0
Leg Press - Feet High & Wide
B3 (glute / ham emphasis)
3 15 4-0-1-0

B4 Lying Leg Curls - Body Extended 3 6 4-0-1-0

+ 10 partials
B5 Lying Leg Curls - Body Flexed 3 6
(all sets)
4-0-1-0

Dumbbell Alternating Walking Lunges

B6 (DBs besides hips)
3 15 4-0-1-0 3 mins

+ Optional: calves

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PHASE 6 - WORKOUT 4: BACK / CHEST / ARMS DURATION: 71 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
40 (this is
A1 Reverse-Grip One-Arm DB Rows 5 10 4-0-1-0
correct
A2 Flat Dumbbell Press 5 12 4-1-1-1 40 secs
Note the
B1 Seated Cable Rows (shoulder-width grip) 3 10
tempo
5-0-2-4

B2 30 Incline Dumbbell Press 3 10 4-0-1-0 40 secs

Reverse-Grip Pulldowns
C1 (FULL retraction and depression)
3 15 4-4-4-0

C2 Plyo Pushups 3 21 4-0-1-0 40 secs

Rope Tricep Extensions
D1 (stand 2 feet back from cable apparatus)
3 12 4-0-1-2

D2 Incline Dumbbell Curls 3 12 4-0-1-0 40 secs

+ NOS
E1 Standing Reverse-Grip BB Curls 3 12
(last set)
4-0-1-0

E2 Standing Barbell Curls 3 12 4-0-1-0 40 secs

+ Optional: abs / core

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Printable Workout Sheets

PHASE 6 - WORKOUT 5: QUADS / HAMS DURATION: 41 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Leg Press (feet low) 3 8 + C-S6 Sets 4-0-1-0 80 secs
B Leg Extensions 3 8 + C-S6 Sets 4-0-1-0 80 secs
BPak Strip
Lying Leg Curls (body extended)
C (perform do 2 warm-up sets)
2 10 Sets(both 4-0-1-0 80 secs
sets)
D Glute-Ham Raises 4 8 4-0-1-0 40 secs
+ Optional: calves

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Printable Workout Sheets

PHASE 6 - WORKOUT 6 (AM): HAMS / BACK / SIDE DELTS DURATION: 49 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Stiff-Leg Deadlifts 5 21 4-0-1-0 80 secs
B Deadlifts (bent-knee) 5 8 4-0-1-0 80 secs
+ NOS
C Reverse-Grip (assisted) Pull-Ups 5 8
(last set)
4-0-1-0 80 secs

+ NOS
D Seated Dumbbell Lateral Raises 5 8
(last set)
4-0-1-0 80 secs

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PHASE 6 - WORKOUT 6 (PM): REAR DELTS / BACK / HAMS DURATION: 49 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Bent Over Dumbbell Lateral Raises 3 12 4-0-1-0 40 secs
+ NOS
B Bent Over Cable Lateral Raises (chest up) 2 12
(last set)
4-0-1-0 40 secs

C Reverse-Grip Pulldowns 3 10 4-2-1-0 40 secs

D Standing Straight-Arm Cable Pullovers 3 21 4-0-1-0 40 secs
+ NOS
E Bent-Over Barbell Rows 4 8
(last set)
4-0-1-0 40 secs

F1 Lying Leg Curls - Toes in 3 12 4-0-1-0

F2 Lying Leg Curls - Toes neutral 3 12 4-0-1-0
+ NOS
F3 Lying Leg Curls - Toes out 3 12
(last set)
4-0-1-0 80 secs

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Printable Workout Sheets

PHASE 6 - WORKOUT 7: CHEST / ARMS DURATION: 64 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
+ NOS 40 (80 after
A Flat Barbell Bench Press with bands 3 12
(last set)
4-0-1-2
final set)
+ NOS-X
B1 Incline Dumbbell Press 3 8
(last set)
4-0-1-0

B2 Cable Crossovers 3 8 4-0-1-0 40 secs

40 (this is
D1 Plyo Pushups 3 15 4-0-1-0
correct
D2 Pushups 3 15 4-0-1-0 40 secs
+ NOS
E Machine Preacher Curls 3 12
(last set)
4-0-1-0 40 secs

F Incline Dumbbell Curls 3 21 3-0-1-0 40 secs

G1 Standing Barbell Reverse Curls 3 10 4-0-1-0
G2 Standing Barbell Curls 3 10 4-0-1-0 40 secs
+ NOS-X
H Reverse-Grip Tricep Pushdowns 4 8
(last set)
4-0-1-1 40 secs

+ Optional: abs / core

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 Natural
Printable Workout Sheets

PHASE 6 - WORKOUT 8: HAMS / QUADS DURATION: 64 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A1 Lying Leg Curls (body extended) 5 8 4-0-1-0
A2 Barbell Back Squats 5 8 4-0-1-0
A3 Alternating Dumbbell Lunges 5 8 4-0-1-0
A4 Dumbbell Squats (DBs beside hips) 5 21 4-0-1-0 2 mins
B1 Leg Press - Feet Narrow 4 8 4-0-1-0
B2 Leg Press - Feet Wide 4 8 4-0-1-0
3 sec
B3 Leg Extensions 4 8
isometric
4-0-1-3

B4 Stiff-Leg Deadlifts 4 15 4-0-1-0

B5 Seated Leg Curls 4 21 4-1-1-0 3 mins
+ Optional: calves END OF 40 DAYS

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