This is an exercise program designed on getting your body built while maintaining a foundation of strength, health, and inspiration. It follows a “linear periodized progression” where the intensity increases as the program progresses. Phase I is a base conditioning phase, where postural muscles and slow-twitch fibers are stressed to provide a foundation for joint stability and to potentially maximize results made in the next phase. Phase II and III are hypertrophy phases where the main goal is to increase muscle mass. Phase IV is the power phase to maximize the use of fast-twitch muscle fibers and get the best possible gains out of this program.
Training Days: Can be altered to suit your training regime. 2days on 1day off generally works best as a base.
Exercises: Most of the exercises found in this program are multi-joint exercises. This encourages a healthy body throughout. Multi-joint exercises promote good biomechanics and usually translate to greater growth hormone output, better posture & circulation, less physical stress, relative muscular development and most relevantly more potential for gains.
Technique: The most important thing when following a structured exercise routine is to achieve consistently good form. During phases I & 2, you should train to form not failure. For example, if you were training for 20 reps, you should choose a weight that allows you to perform all 20 reps with good form. However, during phases 2 & 3, you may train to failure some of the time – meaning you can afford to allow muscle compensations and get help from a spotting partner. Exercise descriptions and technique cues can be found in the links below the program.
Diet: A huge contributing factor to the success of this program will be your food intake. As the program progresses your energy expenditure will increase and therefore your caloric requirements will be higher. Of course, moderation in indulgences will be most beneficial. Choose whole, fresh foods over packaged or preserved foods. This will in turn place less stress on your digestive system and give your body a better environment in which to recover. Experiment with “loading days” if you find it hard to moderate excess carbohydrate or caloric intake. Take 3 consecutive days where you consume higher protein foods and low to no carbohydrates, then the following day lower your protein intake and consume more carbohydrate rich foods. This can help to achieve a consistent balance for your body between choosing to use fat reserves or carbohydrates for energy.
Phase I: Base Conditioning (2 weeks) 2 day split
15-20 reps | 3-3-3 Rep speed | 4x exercises per circuit | 45sec rest between circuits | 5x circuits total
Day 1 (Lower Body, Core):
| Exercise: | Reps: |
| Supine Hip Raises | 15 per leg |
| Static Lunges | 15 per leg, 10 |
| Swiss Ball Twisters + Jacknives | 5x jack + twist +twist |
| Plank Hold | 1-2mins |
Day 2 (Upper Body):
| Exercise: | Reps: |
| Pushups | 15-20 |
| DB Arnold Press | 15-20 |
| Suspended Horizontal Pullups | 15-20 |
| Slow Assisted Wide-Grip Chins | 15-20 |
Phase II: Hypertrophy I (2 weeks) 4 day split
10-12 reps | 2-1-3 Rep speed | 30sec rest between sets | 4-5 sets per exercise
Day 1 (Legs – Anterior, Core):
| Exercise: | Reps: |
| Squat | 10-12 |
| Alternating Lunges | 10 per leg |
| Weighted Hanging Knee Raises | 10-12 |
| Swiss Ball Russian Twists | 10-12 |
Day 2 (Upper Body – Posterior):
| Exercise: | Reps: |
| Wide Grip Chins | 10-12 |
| 1-arm Cable Rows | 10-12 per arm |
| High-Cable Pulldowns | 10-12 |
| Horizontal Suspended Pullups | 10-12 |
Day 3 (Legs – Posterior, Core):
| Exercise: | Reps: |
| Deadlift | 10-12 |
| Swiss Ball Hip Raises | 10-12 |
| Cable Woodchops | 10-12 |
| Cable Rope Crunches | 10-12 |
Day 4 (Upper Body – Anterior):
| Exercise: | Reps: |
| Swiss Ball DB Chest Press | 10-12 |
| 1-arm shoulder Press | 10-12 per arm |
| Cable Press | 10-12 |
| Pushups | 10-12 |
Phase III: Hypertrophy II (2 weeks) 4 day split
Same Exercises as Phase II | 6-8 reps | 2-1-3 Rep speed | 1min rest between sets | 3-4 sets per exercise
Swap order of exercises on upper body days. You may add some isolated exercises during this phase, e.g. Barbell Bicep Curls on Day 2, or Cable Tricep Pushdowns on Day 4.
Phase IV: Power (2 weeks) 2 day split
20secs timed per set |MAX Rep speed | 90sec rest between sets | 3-4 sets per exercise | 60-70% of 1RM
| Exercise: | Reps: |
| High Jumps | MAX in 20secs |
| Medicine Ball Jump Lunge w/ Twist | MAX in 20secs |
| Alternating Cable Woodchops | MAX in 20secs |
| Suspended Horizontal Pullup Jumps | MAX in 20secs |
Day 2 (Upper Body):
| Exercise: | Reps: |
| Burpees | MAX in 20secs |
| Muscle-ups / Kipping Pull-ups | MAX in 20secs |
| Power Push Press | MAX in 20secs |
| Explosive Medicine Ball Situps | MAX in 20secs |
Exercises:
Google and Youtube are your best friends when it comes to finding correct exercise technique. The following, however, are a bit harder to find:
Supine Hip Raises –http://www.exrx.net/WeightExercises/GluteusMaximus/BWLyingHipExtension.html
Static Lunges – http://www.exrx.net/WeightExercises/Quadriceps/DBSplitSquat.html
Swiss Ball Jacknives – http://www.youtube.com/watch?v=2y03dkaK1O0
Swiss Ball Twisters – http://www.youtube.com/watch?v=JF2skG_q0Uw&feature=related
Power Push Press – http://www.exrx.net/WeightExercises/OlympicLifts/PushPress.html
Kipping Pull-Up – http://www.youtube.com/watch?v=tAZaHzd6qAY
Swiss Ball Russian Twist – http://www.wonderhowto.com/how-to-torso-twists-swiss-ball-151866/
Horizontal Suspended Pullups – Using suspension straps or a bar on a smith machine. Lie flat on your back underneath the straps with your arms straight. Grip the straps and pull your chest up to them keeping your knees bent slightly (or straight for a more challenging exercise). Lower under control and repeat for reps.
Horizontal Suspended Pull-up Jumps – Same as above but explosively pull out of the bottom portion of the rep while thrusting your hips up in the air and jumping your feet slightly off the ground. Must have knees bent for this version.