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This program is based on the training concept called periodization. Periodization is the method of changing up your training at specified time points. The very first periodized scheme to be used with weights is called Linear Periodization (also known as Classc Periodization). That simply means that you start with light weight and high reps and as the program progresses the weights used get heavier and heavier and the reps completed per set get fewer and fewer. Most periodized programs take many months to complete. Many last anywhere from 4 to 12 months to complete the cycle. But this periodized program utilizes a concept known as microcycles. Where a typical linear periodized scheme might stick with the same weight and rep range for a month or longer, the micro cycles change up the weight and rep ranges every week.
- Rest-pause set should be used for the last set of each exercise.
- The weight chosen should be kept FOR ALL sets of a determined exercise. Choose a weight that allows you to complete the proposed number of reps and sets, including the rest-pause. Do not decrease to weight for the rest-pause phase of the exercise.
Smith Machine Bench Press
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3x10 reps |
rest: 60s
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Smith Machine Decline Bench Press
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3x10 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Cable Fly on Exercise Ball
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3x10 reps |
rest: 60s
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Bench Pushups
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3x10 reps |
rest: 60s
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Cable Incline Press
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3x10 reps |
rest: 60s
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Cable Incline Fly
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3x10 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Dumbbell Incline One Arm Fly
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3x10 reps |
rest: 60s
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Dumbbell Incline One Arm Press
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3x10 reps |
rest: 60s
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Weighted Tricep Dips
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3x10 reps |
rest: 60s
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Cable Mid Chest Crossovers
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3x10 reps |
rest: 60s
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Cable Standing Up Straight Crossovers
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3x10 reps |
rest: 60s
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Smith Machine Close Grip Bench Press
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3x10 reps |
rest: 60s
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Cable Incline Fly
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3x10 reps |
rest: 60s
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Cable Incline Press
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3x10 reps |
rest: 60s
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Indoor Cycling
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1x0 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Smith Machine Bench Press
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3x10 reps |
rest: 60s
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Smith Machine Incline Bench Press
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3x10 reps |
rest: 60s
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Barbell Bench Press
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4x11 reps |
rest: 60s
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Barbell Incline Bench Press
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3x11 reps |
rest: 60s
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Dumbbell Incline Fly
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3x11 reps |
rest: 60s
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Cable Cross Over
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3x11 reps |
rest: 60s
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Cable One Arm Tricep Extension
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3x10 reps |
rest: 60s
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Cable One Arm Tricep Pushdown
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3x10 reps |
rest: 60s
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Triceps Pushdown - Rope
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4x11 reps |
rest: 60s
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Barbell Lying Triceps Extension
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3x11 reps |
rest: 60s
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Cable Rope Overhead Triceps Extension
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3x11 reps |
rest: 60s
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Seated Calf Raise
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4x20 reps |
rest: 60s
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Standing Calf Raises
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4x20 reps |
rest: 60s
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Dumbbell One Arm Hammer Press
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Cable Front Raise
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3x15 reps |
rest: 60s
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Cable Rear Lateral Raise
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3x15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x15 reps |
rest: 60s
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Standing Calf Raises
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4x30 reps |
rest: 60s
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Seated Calf Raise
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3x30 reps |
rest: 60s
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Band Lateral Raises
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3x10 reps |
rest: 60s
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Leverage Shrug
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3x10 reps |
rest: 60s
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Machine Reverse Flyes
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3x10 reps |
rest: 60s
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Smith Machine Upright Row
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3x10 reps |
rest: 60s
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Smith Machine Rear Delt Row
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 60s
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Smith Machine Shoulder Press
|
3x10 reps |
rest: 60s
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Smith Machine Overhead Shoulder Press
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3x10 reps |
rest: 60s
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Smith Machine Shrug
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3x10 reps |
rest: 60s
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Dumbbell Front Raise
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3x10 reps |
rest: 60s
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Cable Rope Rear Delt Row
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3x10 reps |
rest: 60s
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Smith Machine Upright Row
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x11 reps |
rest: 60s
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Barbell Shoulder Press
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3x11 reps |
rest: 60s
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Dumbbell Lateral Raise
|
3x11 reps |
rest: 60s
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Cable Front Raise
|
3x11 reps |
rest: 60s
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Cable Rear Lateral Raise
|
3x11 reps |
rest: 60s
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Dumbbell Shoulder Shrug
|
4x11 reps |
rest: 60s
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Barbell Shrug
|
3x11 reps |
rest: 60s
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Seated Calf Raise
|
4x20 reps |
rest: 60s
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Standing Calf Raises
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3x20 reps |
rest: 60s
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Sissy Squat
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3x10 reps |
rest: 60s
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Smith Machine Stiff Legged Deadlift
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3x10 reps |
rest: 60s
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Smith Machine Lunge
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3x10 reps |
rest: 60s
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Leg Extensions
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3x15 reps |
rest: 60s
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Barbell Squat
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4x15 reps |
rest: 60s
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Barbell One Leg Squat
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3x10 reps |
rest: 60s
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Seated Leg Curl
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3x10 reps |
rest: 60s
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Narrow Stance Leg Press
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3x10 reps |
rest: 60s
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Leg Press
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3x15 reps |
rest: 60s
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Cable Standing Leg Curl
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3x10 reps |
rest: 60s
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Romanian Deadlift
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4x15 reps |
rest: 60s
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Hip Adduction
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3x10 reps |
rest: 60s
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Thigh Abductor
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3x10 reps |
rest: 60s
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Standing Calf Raises
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3x10 reps |
rest: 60s
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Lying Leg Curls
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3x15 reps |
rest: 60s
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Crunches
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3x30 reps |
rest: 60s
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Dumbbell Step Ups
|
3x10 reps |
rest: 60s
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Leg Raise
|
3x30 reps |
rest: 60s
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Seated One Leg Calf Raise
|
3x10 reps |
rest: 60s
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Seated Calf Raise
|
3x10 reps |
rest: 60s
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Hanging Knee Raise
|
3x10 reps |
rest: 60s
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Hanging Rotated Knee Raise
|
3x10 reps |
rest: 60s
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Knee Hip Raise On Parallel Bars
|
3x10 reps |
rest: 60s
|
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Oblique Raises on Parallel Bars
|
3x10 reps |
rest: 60s
|
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Parallel Bar Leg Raise
|
3x10 reps |
rest: 60s
|
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Roman Chair Twisting Knee Raise
|
3x10 reps |
rest: 60s
|
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Twisting Hanging Knee Raise
|
3x10 reps |
rest: 60s
|
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Windshield Wipers
|
3x10 reps |
rest: 60s
|
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Hack Squat with Narrow Stance
|
3x10 reps |
rest: 60s
|
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Hack Squat
|
3x10 reps |
rest: 60s
|
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Smith Machine Squat to Bench
|
3x10 reps |
rest: 60s
|
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Smith Machine Squat
|
3x10 reps |
rest: 60s
|
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Dumbbell Lunges
|
3x10 reps |
rest: 60s
|
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Donkey Calf Raises
|
3x10 reps |
rest: 60s
|
Leg Extensions
|
3x11 reps |
rest: 60s
|
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Barbell Squat
|
4x11 reps |
rest: 60s
|
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Leg Press
|
3x11 reps |
rest: 60s
|
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Romanian Deadlift
|
4x11 reps |
rest: 60s
|
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Lying Leg Curls
|
3x11 reps |
rest: 60s
|
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Leg Raise
|
3x20 reps |
rest: 60s
|
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Crunches
|
3x20 reps |
rest: 60s
|
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Side Bridge
|
3x1 reps |
rest: 60s
|
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Standing Calf Raises
|
3x10 reps |
rest: 60s
|