BODY
TRANSFORMATION
PLAN
HOW TO READ THIS
PROGRAM
Not all coaches use the same program structure or template. While I try to make it as simple
and easily understandable as possible, I find that some of the formatting that I use might be
confusing for some.
And since what you do in the gym matters more than what’s on the piece of paper, I want to
make sure that you truly understand what the program calls for.
THE PRESCRIPTION GRID
First let’s look at what the program visually looks like.
Each workout day has its own sheet(s). 1-2 pages is used depending on the number of exercises
for the session. Then you have one table for each exercise as well as all the information needed
to perform that movement correctly.
Let’s start by looking at the general information provided for each training day.
2
1
5
3
4
6
1. The name of the training program. This doesn’t change for the whole 12 weeks since it’s the
program you are on. To be more precise, in periodization terminology, this is the macrocycle
you are on.
2. The block/phase you are on. There are four blocks in this program. Each block lasts 3 weeks
and has one main objective.
3. The name of the block. This also gives you an idea of the natural of that block and what it’s
main objective is. You have an anatomical adaptations block where the goal is to prepare the
body to train hard. This means that there is more “preventive” and less heavy loading. We want
to focus on technique and joint preparation. The second block is an accumulation block where
you perform more work at a lower level of intensity with the aim of developing muscle mass,
tendon resiliency as well as get into the mental and physical state to be ready to lift big weights.
Then we will move on to an intensification block, where you focus on maximizing strength
development. And finally, we have a realization block where we peak performance. The more
you progress, the more the block becomes specific to your objective.
4. The week you are on. The program lasts 12 weeks.
5. The weekday where this workout is done (ideally). In my programs I use a
Monday/Wednesday/Friday/Saturday structure. You can train on different days if you have to
but respect the same structure (on/off/on/off/on/on/off).
6. The type of session. My system revolves around emphasizing on each type of contraction on
its own day. For the first three blocks (9 weeks) the daily sessions will be: eccentric emphasis,
isometric emphasis, concentric emphasis and lower body. In the realization block it switches to
the level of loading (heavy, speed, technique, volume).
You can also have the following information:
Which indicates that the next page includes more exercises for that workout.
Then you have the exercise table where you have the information telling you how to train.
2
3
5
1
4
6
7
8
9
10
11
1. The order of the exercise. This can include either a letter (“A” in the example) or a letter plus
a number (e.g. “D1”). When there is only a letter, it means that the exercise is performed by
itself, i.e. you perform all the sets for this movement before moving on to the next. If there is a
letter and a number (e.g. D1 and D2) it indicates a combination of 2+ exercises. Note that this is
not necessarily a superset. It simply means that you alternate between a set of D1 with a set o
D2. You still respect the rest intervals between both. For example, if the program calls for 90
seconds of rest after D1 and 2 minutes avec D2 you would do:
First set of D1 / Rest 90 seconds / First set of D2 / Rest 2 minutes / Second set of D1/ Rest 90
seconds/ Second set of D2/ rest 2 minutes, etc.
2. The name of the exercise. This is pretty straightforward info. It normally includes the
exercise as well as info about the grip if needed.
3. The number of “work” sets. You’ll notice that the program grid below includes more than
the prescribed number of work sets because the grid also includes the warm-up sets
prescription (in grey).
4. The number of reps per set. This will tell you either the number of reps for your sets or a
specific loading scheme. For example, if it says “5” it means that all of your work sets are
performed for 5 reps. If it’s something like 8-6-4-4-6-8 it means that the first set has 8 reps,
then you add weight for the next set which has 6 reps. The third set is still heavier and is done
for 4 reps. Then you work your way up, gradually reducing the reps. You can also have a loading
scheme name, like “Miller clusters 1” in which case the scheme will be explained in the note
section. Sometimes you will be given a range: 6-8. This means that as long you get 6, 7 or 8 reps
in you set, you are fine. This allows you to be more aggressive with your weight selection.
5. Tempo/method. This tells you how you will be performing you reps/sets. It can be a precise
tempo prescription (see the table below). In which case you will have a 4 digits number giving
you the speed prescription for your reps. The first number indicates the duration in seconds of
the eccentric phase of the movement (lowering the weight), the second digit would indicate a
pause between the eccentric and concentric. I don’t use that in my prescription: if there is a
pause I simply write “stato-dynamic” and mention the position and duration of the pause in the
“notes” box. The third number is the duration, in seconds, on the concentric/lifting phase. And
the last number is a pause at the end of the concentric rep. Sometimes I simply give a
repetition style (like the “slow eccentric” above), in which case refer to the “notes” box for
more info.
6. The rest period after your set. You have some leeway here. You don’t have to use the exact
rest period, especially if it kills the rhythm of your workout. But stay in the right ballpark.
7. Notes box. This is where I give you information regarding the training method used (e.g.
position and duration of a pause) or technique cues.
8. Workout grid/sets. This is where you fill out the weight you are using for each set. It also
gives you indication about how to perform each set. This first row is the set number ranging
from 1 to 9. Normally the first 2 or 3 are warm-up sets, which is why they are of a different
color.
9.Workout grid/reps. This is the number of reps you perform on each individual set.
10. Workout grid/RPE. RPE means “Rate of Perceived Effort” or how hard you are pushing each
set. This will help you with the load selection for each set.
The following table gives you an idea of what each RPE level means.
11. Workout grid/weight. This is where you enter the weight you used for your set.
MORE ABOUT THE TEMPO…
Remember that the tempo can be prescribed as a four digits number (e.g. 3010). Or as a
guideline (e.g. lower the bar/perform the eccentric in 5 seconds).
In many movements the order of the 4 digits is the same as what happens during the exercise.
The first number (duration of the eccentric phase) also occurs first during the lift. For example,
in the squat or bench press you start by lowering the bar (eccentric).
1
2
3
For example, going from image 1 to image 2 is the eccentric phase (you are resisting the
weight) and is thus the first digit in the number. Going from image 2 to image 3 represents the
concentric phase (overcoming/lifting the weight) and is noted as the third digit. The second
digit would represent a pause somewhere between image 1 and image 2 and the fourth digit a
pause as the top of image 3.
But in some movements the order of the digits (which doesn’t change) and the phases of the
movement are not the same. For example, in a deadlift, military press or chin-up the concentric
phase (third digit) occurs first in the movement.
1
2
3
In the example above going from image 1 to 2 happens first in the movement. But since it is the
concentric phase (overcoming/lifting the weight) it is still noted as the third digit, not the first
one.
The first digit is the duration of the eccentric phase. And the eccentric phase is when you are
resisting/lowering the weight and that happens when you go from image 2 to image 3.
You thus have exercises where the digit order is the same as what happens in the performance
of the movement and movements where you start each rep with the concentric phase which
means that the third digit happens first when you perform the exercise.
Same digit and performance order
Bench press variations
Squat variations
Romanian deadlift
Triceps extension variations
Leg press
Hack squat
DB split squat
DB press*
Phase noted as third digit happens first
Lay pulldown variations
Rowing variations
Duffin upright row
Biceps curl variations
Cuban press/Seated clean & press
Pretty much all cable exercises
Bench press/squats from pins
Deadlift from floor or pins
Leg curl
*In the DB press you often have to press the DB to get them to the starting position, this
could technically be seen as using a reverse order. But I prefer not to include the pressing
action you use to get the DB up in the first place.
CARDIO
PROGRESSION
Cardio, especially steady-state cardio, got a bad rep from many “hardcore” coaches who not
only downplay its importance in a fat loss effort, but go as far as to say that it doesn’t do
anything to help you get leaner. Some even push the envelope to saying that it will make you
fatter!
Ironically, those coaches are also among those who recommend that you “move more”
throughout the day to help you lose fat. “Park further away when going to the grocery store (so
you have to walk more)”, “take the stairs instead of the elevator, every little bit count”.
Answer me this: why would walking to the grocery store work but not walking on a treadmill?
And if you say that “cardio” does too little to be worth adding, then why say that “every little
bit count?”
And while cardio is not as effective as its proponents believe for fat loss, it is not as worthless as
some make it to be either. It’s true that the caloric expenditure from doing cardio (especially
steady state cardio) isn’t that high. But every little bit count, right? And anyway, the main
benefit of cardio is upregulating the production of the enzymes responsible for mobilizing and
utilising fat for fuel. Cardio might not burn a ton of calories right now, but it’s an investment in
your body’s capacity to use fat over the long run.
That having been said, a lot of people indeed do too much cardio when trying to lose fat or go
to the nuclear weapon right off the bat: intervals, without being prepared for them. Which can
create an extreme stress response than might make it harder to reach your gains.
Here is the progression I recommend when it comes to cardio work done along with this
program.
Week
1
2
3
4
5
6
7
8
9
10
11
12
NOTES
BODY TRANSFORMATION CARDIO PROGRESSION
INTRA-WORKOUT
NON-WORKOUT DAYS. (optional)
Steady state
Intervals
Steady state
Intervals
10 min/10 min*
10 min/10 min
10 min/15 min
10 min / 15 min
15 min / 15 min
15 min / 15 min
15 min / 15 min
15 min / 15 min
15 min / 10 min
15 min / 10 min
20 min / 5 min
20 min / 5 min
---45 sec/15 sec x 5
45 sec/15 sec x 5
30 sec/30 sec x 5
30 sec/30 sec x 5
30 sec/30 sec x 5
30 sec/30 sec x 7
30 sec/30 sec x 7
30 sec/30 sec x 10
30 sec/30 sec x 10
20-25 min
20-25 min
20-25 min
20-25 min
25-30 min
25-30 min
25-30 min
25-30 min
15-20 min
15-20 min
15-20 min
15-20 min
45 sec/15 sec x 5
45 sec/15 sec x 5
45 sec/15 sec x 5
45 sec/15 sec x 5
For the intra-workout steady state, the first number is done pre-workout; the second, post-workout
For the intervals the first number is moderate pace, second is very intense
Steady state uses an intensity of around 110-120 heart beats per minute
NEAT LEVEL
NEAT refers to Non Exercise Activity Thermogenesis, or your level of activity outside of the
gym. The more active you are, the more energy you will burn daily, the more likely you are to
lose fat.
And the cool thing with NEAT is that it is very unlikely to have a negative impact on your muscle
mass while dieting down (unless you are a physical laborer).
I am not going to ask you to measure every single activity you do in your daily like; you’d shoot
yourself or abandon this program within 2 weeks (hopefully the second option). But one thing
you can measure is the number of steps you take per day.
No, don’t count yourself, you’d go insane. Simply get a pedometer or use a pedometer app on
your smartphone. While these devices are not 100% accurate regarding the exact number of
steps you are taking per day, it is still in the right ballpark to give us an idea of your activity
level.
And while there is less need of a weekly progression when it comes to NEAT, you certainly must
beware of a regression.
See, one of the defense mechanisms that the body has when it comes to adapting to a lowered
caloric intake is to make you lazier. As you are decreasing calories and losing weight the body
will often try to make you move less so that you don’t burn as much energy to adapt to the
lowered energy intake.
Subconsciously you are very likely to move less after 4-6 weeks of dieting down. And the more
drastic your diet is, the sooner it will happen.
Measuring your daily number of steps is a great way to be aware of your activity level and
prevent the decrease in NEAT that could make it harder to lose the fat you want (every little bit
counts).
A good number to shoot for when trying to lose fat is 10 000 steps per day.
And while I do recommend getting your daily number at least to that point during this program,
it is even more important to avoid the number going down from week to week if you are to
avoid halting your progression.
WEEK 1
BODY TRANSFORMATION – BLOCK 1 – ANATOMICAL ADAPTATIONS – WEEK 1
MONDAY – ECCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 3
Tempo/Method 6 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 6 seconds, lift as fast as you can. Look at the notes weekly, the speed
of the eccentric phase will change. Try to at least keep the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
Bench press
Sets 3
Tempo/Method 6 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 6 seconds, lift as fast as you can. Look at the notes weekly, the speed
of the eccentric phase will change. Try to at least keep the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
Romanian deadlift
Sets 3
Tempo/Method 6 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 6 seconds, lift as fast as you can. Look at the notes weekly, the speed
of the eccentric phase will change. Try to at least keep the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
MONDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Leg press, feet
Sets 3
Tempo/Method 2010
wide and high
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
Lying leg curl
Sets 3
Tempo/Method 2010
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 1 – ANATOMICAL ADAPTATIONS – WEEK 1
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Zercher squat
Sets 3
Tempo/Method Iso pre-fatigue
Reps Hold + 8-10
Rest period 2-3 min
Notes : Hold the mid-range position for 10 seconds, then immediately do your prescribed
reps. The length of the hold will get longer every week, try to at least maintain the same
weights.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
Bench press
Sets 3
Tempo/Method Iso pre-fatigue
Reps Hold + 8-10
Rest period 2-3 min
Notes : Hold the mid-range for 10 seconds, then immediately do your prescribed reps. The
length of the hold will get longer every week, try to at least maintain the same weights.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
Seated row,
Sets 3
Tempo/Method Iso pre-fatigue
supinated grip
Reps Hold + 8-10
Rest period 2-3 min
Notes : Hold the peak contraction for 10 seconds, then immediately do your prescribed reps.
The length of the hold will get longer every week, try to at least maintain the same weights.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 2 – TARGETED WORK
Lat pulldown,
Sets 3
Tempo/Method 2010
supinated closeReps 12-15
Rest period 90-120 sec
grip
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
Pec deck machine
Sets 3
Tempo/Method 2010
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 1 – ANATOMICAL ADAPTATIONS – WEEK 1
FRIDAY – CONCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Front squat
Sets 3
Tempo/Method 3010
Reps 10
Rest period 2-3 min
Notes : Every week the number of reps will increase, the goal is to be able to at least
maintain the same weight from week to week.
SET
1
2
3
4
5
6
7
8
REPS
10
10
10
10
10
RPE
6
7
8
8
8-9
WEIGHT
Close-grip bench
Sets 3
Tempo/Method 3010
press
Reps 10
Rest period 2-3 min
Notes : Every week the number of reps will increase, the goal is to be able to at least
maintain the same weight from week to week.
SET
1
2
3
4
5
6
7
8
REPS
10
10
10
10
10
RPE
6
7
8
8
8-9
WEIGHT
Deadlift from pins
Sets 3
Tempo/Method 3010
(below knees)
Reps 10
Rest period 2-3 min
Notes : Every week the number of reps will increase, the goal is to be able to at least
maintain the same weight from week to week.
SET
1
2
3
4
5
6
7
8
REPS
10
10
10
10
10
RPE
6
7
8
8
8-9
WEIGHT
(more on next page…)
9
9
9
FRIDAY – CONCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Rope triceps
Sets 3
Tempo/Method 2010
pressdown
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
Standing cable curl
Sets 3
Tempo/Method 2010
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 1 – ANATOMICAL ADAPTATIONS – WEEK 1
SATURDAY – METABOLIC CONDITIONING
A1. Goblet squat
Sets 4
Tempo/Method 2010
Reps 12-15
Rest period 15-30 sec
Notes : A1 and A2 are a pairing, take a short rest after A1 then move on the A2.
SET
REPS
RPE
WEIGHT
1
15
6
2
15
7
3
15
8
4
12-15
8-9
5
12-15
8-9
6
12-15
8-9
7
8
9
A2. Rowing
Sets 4
Tempo/Method All-out
ergometer
Reps 250m
Rest period 2-3 minutes
Notes : A1 and A2 are a pairing, take a short rest after A1 then move on the A2.
SET
REPS
RPE
WEIGHT
1
250m
6
2
125m
9
3
250m
9
4
250m
9
5
250m
9-10
6
250m
9-10
7
8
9
B1. DB thrusters
Sets 4
Tempo/Method 2010
Reps 12-15
Rest period 15-30 sec
Notes : B1 and B2 are a pairing, take a short rest after B1 then move on the B2.
SET
REPS
RPE
WEIGHT
1
15
6
2
15
7
3
15
8
4
12-15
8-9
5
12-15
8-9
6
12-15
8-9
7
8
9
B2. Prowler
Sets 4
Tempo/Method Walking
pushing
Reps 60m
Rest period 2-3 minutes
Notes : B1 and B2 are a pairing, take a short rest after B1 then move on the B2. Use a fairly
heavy weight, one that you can’t sprint with. If you don’t have a prowler use a stationary bike
with high resistance for 45-60 seconds.
SET
1
2
3
4
5
6
7
8
9
REPS
60m
30m
60m
60m
60m
60m
RPE
6
9
9
9
9-10
9-10
WEIGHT
WEEK 2
BODY TRANSFORMATION – BLOCK 1 – ANATOMICAL ADAPTATIONS – WEEK 2
MONDAY – ECCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 3
Tempo/Method 8 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 8 seconds, lift as fast as you can. Look at the notes weekly, the speed
of the eccentric phase will change. Try to at least keep the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
Incline bench press
Sets 3
Tempo/Method 8 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 8 seconds, lift as fast as you can. Look at the notes weekly, the speed
of the eccentric phase will change. Try to at least keep the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
Romanian deadlift
Sets 3
Tempo/Method 8 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 8 seconds, lift as fast as you can. Look at the notes weekly, the speed
of the eccentric phase will change. Try to at least keep the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
MONDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Leg press, feet
Sets 3
Tempo/Method 2010
wide and high
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
Lying leg curl
Sets 3
Tempo/Method 2010
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 1 – ANATOMICAL ADAPTATIONS – WEEK 2
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Zercher squat
Sets 3
Tempo/Method Iso pre-fatigue
Reps Hold + 8-10
Rest period 2-3 min
Notes : Hold the mid-range position for 15 seconds, then immediately do your prescribed
reps. The length of the hold will get longer every week, try to at least maintain the same
weights.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
Bench press
Sets 3
Tempo/Method Iso pre-fatigue
Reps Hold + 8-10
Rest period 2-3 min
Notes : Hold the mid-range for 15 seconds, then immediately do your prescribed reps. The
length of the hold will get longer every week, try to at least maintain the same weights.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
Seated row,
Sets 3
Tempo/Method Iso pre-fatigue
supinated grip
Reps Hold + 8-10
Rest period 2-3 min
Notes : Hold the peak contraction for 15 seconds, then immediately do your prescribed reps.
The length of the hold will get longer every week, try to at least maintain the same weights.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 2 – TARGETED WORK
Lat pulldown,
Sets 3
Tempo/Method 2010
supinated closeReps 12-15
Rest period 90-120 sec
grip
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
Pec deck machine
Sets 3
Tempo/Method 2010
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 1 – ANATOMICAL ADAPTATIONS – WEEK 2
FRIDAY – CONCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Front squat
Sets 3
Tempo/Method 3010
Reps 12
Rest period 2-3 min
Notes : Every week the number of reps will increase, the goal is to be able to at least
maintain the same weight from week to week.
SET
1
2
3
4
5
6
7
8
REPS
12
12
12
12
12
RPE
6
7
8
8
8-9
WEIGHT
Close-grip bench
Sets 3
Tempo/Method 3010
press
Reps 12
Rest period 2-3 min
Notes : Every week the number of reps will increase, the goal is to be able to at least
maintain the same weight from week to week.
SET
1
2
3
4
5
6
7
8
REPS
12
12
12
12
12
RPE
6
7
8
8
8-9
WEIGHT
Deadlift from pins
Sets 3
Tempo/Method 3010
(below knees)
Reps 12
Rest period 2-3 min
Notes : Every week the number of reps will increase, the goal is to be able to at least
maintain the same weight from week to week.
SET
1
2
3
4
5
6
7
8
REPS
12
12
12
12
12
RPE
6
7
8
8
8-9
WEIGHT
(more on next page…)
9
9
9
FRIDAY – CONCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Rope triceps
Sets 3
Tempo/Method 2010
pressdown
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
Standing cable curl
Sets 3
Tempo/Method 2010
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 1 – ANATOMICAL ADAPTATIONS – WEEK 2
SATURDAY – METABOLIC CONDITIONING
A1. Goblet squat
Sets 4
Tempo/Method 2010
Reps 12-15
Rest period 15-30 sec
Notes : A1 and A2 are a pairing, take a short rest after A1 then move on the A2.
SET
REPS
RPE
WEIGHT
1
15
6
2
15
7
3
15
8
4
12-15
8-9
5
12-15
8-9
6
12-15
8-9
7
8
9
A2. Rowing
Sets 4
Tempo/Method All-out
ergometer
Reps 250m
Rest period 2-3 minutes
Notes : A1 and A2 are a pairing, take a short rest after A1 then move on the A2.
SET
REPS
RPE
WEIGHT
1
250m
6
2
125m
9
3
250m
9
4
250m
9
5
250m
9-10
6
250m
9-10
7
8
9
B1. DB thrusters
Sets 4
Tempo/Method 2010
Reps 12-15
Rest period 15-30 sec
Notes : B1 and B2 are a pairing, take a short rest after B1 then move on the B2.
SET
REPS
RPE
WEIGHT
1
15
6
2
15
7
3
15
8
4
12-15
8-9
5
12-15
8-9
6
12-15
8-9
7
8
9
B2. Prowler
Sets 4
Tempo/Method Walking
pushing
Reps 60m
Rest period 2-3 minutes
Notes : B1 and B2 are a pairing, take a short rest after B1 then move on the B2. Use a fairly
heavy weight, one that you can’t sprint with. If you don’t have a prowler use a stationary bike
with high resistance for 45-60 seconds.
SET
1
2
3
4
5
6
7
8
9
REPS
60m
30m
60m
60m
60m
60m
RPE
6
9
9
9
9-10
9-10
WEIGHT
WEEK 3
BODY TRANSFORMATION – BLOCK 1 – ANATOMICAL ADAPTATIONS – WEEK 3
MONDAY – ECCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 3
Tempo/Method 10 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 10 seconds, lift as fast as you can. Look at the notes weekly, the
speed of the eccentric phase will change. Try to at least keep the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
Incline bench press
Sets 3
Tempo/Method 10 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 10 seconds, lift as fast as you can. Look at the notes weekly, the
speed of the eccentric phase will change. Try to at least keep the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
Romanian deadlift
Sets 3
Tempo/Method 10 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 10 seconds, lift as fast as you can. Look at the notes weekly, the
speed of the eccentric phase will change. Try to at least keep the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
MONDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Leg press, feet
Sets 3
Tempo/Method 2010
wide and high
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
Lying leg curl
Sets 3
Tempo/Method 2010
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 1 – ANATOMICAL ADAPTATIONS – WEEK 3
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Zercher squat
Sets 3
Tempo/Method Iso pre-fatigue
Reps Hold + 8-10
Rest period 2-3 min
Notes : Hold the mid-range position for 20 seconds, then immediately do your prescribed
reps. The length of the hold will get longer every week, try to at least maintain the same
weights.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
Bench press
Sets 3
Tempo/Method Iso pre-fatigue
Reps Hold + 8-10
Rest period 2-3 min
Notes : Hold the mid-range for 20 seconds, then immediately do your prescribed reps. The
length of the hold will get longer every week, try to at least maintain the same weights.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
Seated row,
Sets 3
Tempo/Method Iso pre-fatigue
supinated grip
Reps Hold + 8-10
Rest period 2-3 min
Notes : Hold the peak contraction for 20 seconds, then immediately do your prescribed reps.
The length of the hold will get longer every week, try to at least maintain the same weights.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 2 – TARGETED WORK
Lat pulldown,
Sets 3
Tempo/Method 2010
supinated closeReps 12-15
Rest period 90-120 sec
grip
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
Pec deck machine
Sets 3
Tempo/Method 2010
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 1 – ANATOMICAL ADAPTATIONS – WEEK 3
FRIDAY – CONCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Front squat
Sets 3
Tempo/Method 3010
Reps 14
Rest period 2-3 min
Notes : Every week the number of reps will increase, the goal is to be able to at least
maintain the same weight from week to week.
SET
1
2
3
4
5
6
7
8
REPS
14
14
14
14
14
RPE
6
7
8-9
8-9
9-10
WEIGHT
Close-grip bench
Sets 3
Tempo/Method 3010
press
Reps 14
Rest period 2-3 min
Notes : Every week the number of reps will increase, the goal is to be able to at least
maintain the same weight from week to week.
SET
1
2
3
4
5
6
7
8
REPS
14
14
14
14
14
RPE
6
7
8-9
8-9
9-10
WEIGHT
Deadlift form pins
Sets 3
Tempo/Method 3010
(below knees)
Reps 14
Rest period 2-3 min
Notes : Every week the number of reps will increase, the goal is to be able to at least
maintain the same weight from week to week.
SET
1
2
3
4
5
6
7
8
REPS
14
14
14
14
14
RPE
6
7
8-9
8-9
9-10
WEIGHT
(more on next page…)
9
9
9
FRIDAY – CONCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Rope triceps
Sets 3
Tempo/Method 2010
pressdown
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
Standing cable curl
Sets 3
Tempo/Method 2010
Reps 12-15
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
15
12-15
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 1 – ANATOMICAL ADAPTATIONS – WEEK 3
SATURDAY – METABOLIC CONDITIONING
A1. Goblet squat
Sets 4
Tempo/Method 2010
Reps 12-15
Rest period 15-30 sec
Notes : A1 and A2 are a pairing, take a short rest after A1 then move on the A2.
SET
REPS
RPE
WEIGHT
1
15
6
2
15
7
3
15
8
4
12-15
8-9
5
12-15
8-9
6
12-15
8-9
7
8
9
A2. Rowing
Sets 4
Tempo/Method All-out
ergometer
Reps 250m
Rest period 2-3 minutes
Notes : A1 and A2 are a pairing, take a short rest after A1 then move on the A2.
SET
REPS
RPE
WEIGHT
1
250m
6
2
125m
9
3
250m
9
4
250m
9
5
250m
9-10
6
250m
9-10
7
8
9
B1. DB thrusters
Sets 4
Tempo/Method 2010
Reps 12-15
Rest period 15-30 sec
Notes : B1 and B2 are a pairing, take a short rest after B1 then move on the B2.
SET
REPS
RPE
WEIGHT
1
15
6
2
15
7
3
15
8
4
12-15
8-9
5
12-15
8-9
6
12-15
8-9
7
8
9
B2. Prowler
Sets 4
Tempo/Method Walking
pushing
Reps 60m
Rest period 2-3 minutes
Notes : B1 and B2 are a pairing, take a short rest after B1 then move on the B2. Use a fairly
heavy weight, one that you can’t sprint with. If you don’t have a prowler use a stationary bike
with high resistance for 45-60 seconds.
SET
1
2
3
4
5
6
7
8
9
REPS
60m
30m
60m
60m
60m
60m
RPE
6
9
9
9
9-10
9-10
WEIGHT
WEEK 4
BODY TRANSFORMATION – BLOCK 2 – ACCUMULATION – WEEK 4
MONDAY – ECCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Front squat
Sets 3
Tempo/Method 6 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will increase every week. Try to at
least maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
DB bench press
Sets 3
Tempo/Method 6 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will increase every week. Try to at
least maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
Romanian deadlift,
Sets 3
Tempo/Method 6 sec eccentric
front of feet
Reps 6
Rest period 2-3 min
elevated
Notes : Lower the bar in 6 seconds. The number of reps will increase every week. Try to at
least maintain the same weight. Elevate the front of your feet on 10lbs plates.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
MONDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Split squat
Sets 3
Tempo/Method 2010
Reps 10-12/leg
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Leg extension
Sets 3
Tempo/Method Hold top 2 sec
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 2 – ACCUMULATION – WEEK 4
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 3
Tempo/Method 3 pauses
Reps 6
Rest period 2-3 min
Notes : During the eccentric phase, hold three 3 seconds pauses (top 1/3, mid-range, bottom
1/3). The reps will increase each week, try to at least, maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
Incline bench press
Sets 3
Tempo/Method 3 pauses
Reps 6
Rest period 2-3 min
Notes : During the eccentric phase, hold three 3 seconds pauses (top 1/3, mid-range, bottom
1/3). The reps will increase each week, try to at least, maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
T-bar row
Sets 3
Tempo/Method 1 pause
Reps 6
Rest period 2-3 min
Notes : On each repetition, hold the peak contraction for 5 seconds, squeezing the glutes as
hard as you can. The reps will increase each week, try to at least, maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
WEDNESDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Lat pulldown
Sets 3
Tempo/Method 2010
pronated,
Reps 10-12
Rest period 90-120 sec
shoulder width
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Arnold press
Sets 3
Tempo/Method Hold top 2 sec
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 2 – ACCUMULATION – WEEK 4
FRIDAY – CONCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Anderson squat
Sets 3
Tempo/Method 2010
Reps 8
Rest period 2-3 min
Notes : The number of reps will increase every week. Try to, at least, use the same weight.
https://thibarmy.com/special-exercises-series-no-7-anderson-squats/
SET
REPS
RPE
WEIGHT
1
8
6
2
8
7
3
8
8
4
8
8-9
5
8
8-9
6
7
8
9
Floor press
Sets 3
Tempo/Method 2010
Reps 8
Rest period 2-3 min
Notes : The number of reps will increase every week. Try to, at least, use the same weight.
SET
REPS
RPE
WEIGHT
1
8
6
2
8
7
Pendlay row
3
8
8
4
8
8-9
5
8
8-9
6
7
8
9
Sets 3
Tempo/Method 2010
Reps 8
Rest period 2-3 min
Notes : The number of reps will increase every week. Try to, at least, use the same weight.
https://youtu.be/Fm0MZYsHlKA
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
8
RPE
6
7
8
8-9
8-9
WEIGHT
(more on next page…)
FRIDAY – CONCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Lying EZ bar
Sets 3
Tempo/Method 2010
triceps extension
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Standing barbell
Sets 3
Tempo/Method Hold top 2 sec
curl
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 2 – ACCUMULATION – WEEK 4
SATURDAY – METABOLIC CONDITIONING
Complex A
A1. Landmine
Sets 4
Tempo/Method 2010
squat
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A2. Swiss ball
Sets 4
Tempo/Method Slow and squeeze
crunches
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. MAKE THE REPS HARD by squeezing and going slowly.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
12-15 12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A3. Rowing
Sets 4
Tempo/Method All-out
ergometer
Reps 250m
Rest period 2-3 minutes
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
(more on next page…)
SATURDAY – METABOLIC CONDITIONING
Complex B
B1. Seated cable
Sets 4
Tempo/Method Slow/squeeze
crunch, facing
Reps 12-15
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/wEJJivpidwI
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
Sets 4
Tempo/Method Walking
Reps 80m
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after b1 then move on the B2, take a short
rest and move on to B3. You can use DBs, a trap bar or farmer walk implements.
https://youtu.be/1al9OVVcrjg
SET
1
2
3
4
5
6
7
8
9
REPS
80m
80m
80m
80m
80m
80m
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
B2. Farmer walk
B3. Seated knee
Sets 4
Tempo/Method Slow/Squeeze
tuck
Reps 250m
Rest period 2-3 minutes
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/J6DbCWLTceA
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
WEEK 5
BODY TRANSFORMATION – BLOCK 2 – ACCUMULATION – WEEK 5
MONDAY – ECCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Front squat
Sets 3
Tempo/Method 6 sec eccentric
Reps 7
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will increase every week. Try to at
least maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
7
7
7
7
7
RPE
6
7
8
8-9
9-10
WEIGHT
DB bench press
Sets 3
Tempo/Method 6 sec eccentric
Reps 7
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will increase every week. Try to at
least maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
7
7
7
7
7
RPE
6
7
8
8-9
9-10
WEIGHT
Romanian deadlift,
Sets 3
Tempo/Method 6 sec eccentric
front of feet
Reps 7
Rest period 2-3 min
elevated
Notes : Lower the bar in 6 seconds. The number of reps will increase every week. Try to at
least maintain the same weight. Elevate the front of your feet on 10lbs plates.
SET
1
2
3
4
5
6
7
8
9
REPS
7
7
7
7
7
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
MONDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Split squat
Sets 3
Tempo/Method 2010
Reps 10-12/leg
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Leg extension
Sets 3
Tempo/Method Hold top 2 sec
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 2 – ACCUMULATION – WEEK 5
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 3
Tempo/Method 3 pauses
Reps 7
Rest period 2-3 min
Notes : During the eccentric phase, hold three 3 seconds pauses (top 1/3, mid-range, bottom
1/3). The reps will increase each week, try to at least, maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
7
7
7
7
7
RPE
6
7
8
8-9
9-10
WEIGHT
Incline bench press
Sets 3
Tempo/Method 3 pauses
Reps 7
Rest period 2-3 min
Notes : During the eccentric phase, hold three 3 seconds pauses (top 1/3, mid-range, bottom
1/3). The reps will increase each week, try to at least, maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
7
7
7
7
7
RPE
6
7
8
8-9
9-10
WEIGHT
T-bar row
Sets 3
Tempo/Method 1 pause
Reps 7
Rest period 2-3 min
Notes : On each repetition, hold the peak contraction for 5 seconds, squeezing the glutes as
hard as you can. The reps will increase each week, try to at least, maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
7
7
7
7
7
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
WEDNESDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Lat pulldown
Sets 3
Tempo/Method 2010
pronated,
Reps 10-12
Rest period 90-120 sec
shoulder width
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Arnold press
Sets 3
Tempo/Method Hold top 2 sec
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 2 – ACCUMULATION – WEEK 5
FRIDAY – CONCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Anderson squats
Sets 3
Tempo/Method 2010
Reps 10
Rest period 2-3 min
Notes : The number of reps will increase every week. Try to, at least, use the same weight.
https://thibarmy.com/special-exercises-series-no-7-anderson-squats/
SET
REPS
RPE
WEIGHT
1
10
6
2
10
7
3
10
8
4
10
8-9
5
10
8-9
6
7
8
9
Floor press
Sets 3
Tempo/Method 2010
Reps 10
Rest period 2-3 min
Notes : The number of reps will increase every week. Try to, at least, use the same weight.
SET
REPS
RPE
WEIGHT
1
10
6
2
10
7
Pendlay row
3
10
8
4
10
8-9
5
10
8-9
6
7
8
9
Sets 3
Tempo/Method 2010
Reps 10
Rest period 2-3 min
Notes : The number of reps will increase every week. Try to, at least, use the same weight.
https://youtu.be/Fm0MZYsHlKA
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
10
RPE
6
7
8
8-9
8-9
WEIGHT
(more on next page…)
FRIDAY – CONCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Lying EZ bar
Sets 3
Tempo/Method 2010
triceps extension
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Standing barbell
Sets 3
Tempo/Method Hold top 2 sec
curl
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 2 – ACCUMULATION – WEEK 5
SATURDAY – METABOLIC CONDITIONING
Complex A
A1. Landmine
Sets 4
Tempo/Method 2010
squat
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A2. Swiss ball
Sets 4
Tempo/Method Slow and squeeze
crunches
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. MAKE THE REPS HARD by squeezing and going slowly.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
12-15 12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A3. Rowing
Sets 4
Tempo/Method All-out
ergometer
Reps 250m
Rest period 2-3 minutes
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
(more on next page…)
SATURDAY – METABOLIC CONDITIONING
Complex B
B1. Seated cable
Sets 4
Tempo/Method Slow/squeeze
crunch, facing
Reps 12-15
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/wEJJivpidwI
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
Sets 4
Tempo/Method Walking
Reps 80m
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after b1 then move on the B2, take a short
rest and move on to B3. You can use DBs, a trap bar or farmer walk implements.
https://youtu.be/1al9OVVcrjg
SET
1
2
3
4
5
6
7
8
9
REPS
80m
80m
80m
80m
80m
80m
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
B2. Farmer walk
B3. Seated knee
Sets 4
Tempo/Method Slow/Squeeze
tuck
Reps 250m
Rest period 2-3 minutes
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/J6DbCWLTceA
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
WEEK 6
BODY TRANSFORMATION – BLOCK 2 – ACCUMULATION – WEEK 6
MONDAY – ECCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Front squat
Sets 3
Tempo/Method 6 sec eccentric
Reps 8
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will increase every week. Try to at
least maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
8
RPE
6
7
8
8-9
9-10
WEIGHT
DB bench press
Sets 3
Tempo/Method 6 sec eccentric
Reps 8
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will increase every week. Try to at
least maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
8
RPE
6
7
8
8-9
9-10
WEIGHT
Romanian deadlift,
Sets 3
Tempo/Method 6 sec eccentric
front of feet
Reps 8
Rest period 2-3 min
elevated
Notes : Lower the bar in 6 seconds. The number of reps will increase every week. Try to at
least maintain the same weight. Elevate the front of your feet on 10lbs plates.
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
8
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
MONDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Split squat
Sets 3
Tempo/Method 2010
Reps 10-12/leg
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Leg extension
Sets 3
Tempo/Method Hold top 2 sec
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 2 – ACCUMULATION – WEEK 6
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 3
Tempo/Method 3 pauses
Reps 8
Rest period 2-3 min
Notes : During the eccentric phase, hold three 3 seconds pauses (top 1/3, mid-range, bottom
1/3). The reps will increase each week, try to at least, maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
8
RPE
6
7
8
8-9
9-10
WEIGHT
Incline bench press
Sets 3
Tempo/Method 3 pauses
Reps 8
Rest period 2-3 min
Notes : During the eccentric phase, hold three 3 seconds pauses (top 1/3, mid-range, bottom
1/3). The reps will increase each week, try to at least, maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
8
RPE
6
7
8
8-9
9-10
WEIGHT
T-bar row
Sets 3
Tempo/Method 1 pause
Reps 8
Rest period 2-3 min
Notes : On each repetition, hold the peak contraction for 5 seconds, squeezing the glutes as
hard as you can. The reps will increase each week, try to at least, maintain the same weight.
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
8
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
WEDNESDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Lat pulldown
Sets 3
Tempo/Method 2010
pronated,
Reps 10-12
Rest period 90-120 sec
shoulder width
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Arnold press
Sets 3
Tempo/Method Hold top 2 sec
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 2 – ACCUMULATION – WEEK 6
FRIDAY – CONCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Anderson squat
Sets 3
Tempo/Method 2010
Reps 12
Rest period 2-3 min
Notes : The number of reps will increase every week. Try to, at least, use the same weight.
https://thibarmy.com/special-exercises-series-no-7-anderson-squats/
SET
REPS
RPE
WEIGHT
1
12
6
2
12
7
3
12
8
4
12
8-9
5
12
9-10
6
7
8
9
Floor press
Sets 3
Tempo/Method 2010
Reps 12
Rest period 2-3 min
Notes : The number of reps will increase every week. Try to, at least, use the same weight.
SET
REPS
RPE
WEIGHT
1
12
6
2
12
7
Pendlay row
3
12
8
4
12
8-9
5
12
9-10
6
7
8
9
Sets 3
Tempo/Method 2010
Reps 12
Rest period 2-3 min
Notes : The number of reps will increase every week. Try to, at least, use the same weight.
https://youtu.be/Fm0MZYsHlKA
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
12
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
FRIDAY – CONCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Lying EZ bar
Sets 3
Tempo/Method 2010
triceps extension
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Standing barbell
Sets 3
Tempo/Method Hold top 2 sec
curl
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 2 – ACCUMULATION – WEEK 6
SATURDAY – METABOLIC CONDITIONING
Complex A
A1. Landmine
Sets 4
Tempo/Method 2010
squat
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A2. Swiss ball
Sets 4
Tempo/Method Slow and squeeze
crunches
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. MAKE THE REPS HARD by squeezing and going slowly.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
12-15 12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A3. Rowing
Sets 4
Tempo/Method All-out
ergometer
Reps 250m
Rest period 2-3 minutes
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
(more on next page…)
SATURDAY – METABOLIC CONDITIONING
Complex B
B1. Seated cable
Sets 4
Tempo/Method Slow/squeeze
crunch, facing
Reps 12-15
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/wEJJivpidwI
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
Sets 4
Tempo/Method Walking
Reps 80m
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after b1 then move on the B2, take a short
rest and move on to B3. You can use DBs, a trap bar or farmer walk implements.
https://youtu.be/1al9OVVcrjg
SET
1
2
3
4
5
6
7
8
9
REPS
80m
80m
80m
80m
80m
80m
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
B2. Farmer walk
B3. Seated knee
Sets 4
Tempo/Method Slow/Squeeze
tuck
Reps 250m
Rest period 2-3 minutes
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/J6DbCWLTceA
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
WEEK 7
BODY TRANSFORMATION – BLOCK 3 – INTENSIFICATION – WEEK 7
MONDAY – ECCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 3
Tempo/Method 6 sec eccentric
Reps 5
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will decrease every week so you
need to add more weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
5
5
5
RPE
6
7
8
8-9
9-10
WEIGHT
Incline DB press
Sets 3
Tempo/Method 6 sec eccentric
Reps 5
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will decrease every week so you
need to add more weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
5
5
5
RPE
6
7
8
8-9
9-10
WEIGHT
Deadlift
Sets 3
Tempo/Method 6 sec eccentric
Reps 5
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will decrease every week so you
need to add more weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
5
5
5
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
MONDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Bulgarian split
Sets 3
Tempo/Method 2010
squat
Reps 6-8/leg
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
Lying leg curl
Sets 3
Tempo/Method 2010
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 3 – INTENSIFICATION – WEEK 7
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 3
Tempo/Method 1 pause
Reps 5
Rest period 2-3 min
Notes : Pause for 3 seconds near the bottom of each rep. Stop around 2” before the lowest
point. Hold for 3 seconds, then go down completely and stand up. The reps will decrease
every week. You will need to increase the weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
5
5
5
RPE
6
7
8
8-9
9-10
WEIGHT
Military press
Sets 3
Tempo/Method 1 pause
Reps 5
Rest period 2-3 min
Notes : Pause for 3 seconds near the bottom of each rep. Stop at mouth level. Hold for 3
seconds, then go down to the shoulders and press up. The reps will decrease every week. You
will need to increase the weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
5
5
5
RPE
6
7
8
8-9
9-10
WEIGHT
Chest-supported
Sets 3
Tempo/Method 1 pause
row
Reps 5
Rest period 2-3 min
Notes : Pause for 3 seconds at the peak contraction. The reps will decrease every week. You
will need to increase the weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
5
5
5
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 2 – TARGETED WORK
Seated row,
Sets 3
Tempo/Method Hold peak 2 sec
neutral grip
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
DB high incline
Sets 3
Tempo/Method 2010
press (60 deg)
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 3 – INTENSIFICATION – WEEK 7
FRIDAY – CONCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Front squat
Sets 3
Tempo/Method 2010
Reps 8
Rest period 2-3 min
Notes : The reps will decrease every week so you will need to add weight.
SET
REPS
RPE
WEIGHT
1
8
6
2
8
7
3
8
8
4
8
8-9
5
8
9-10
6
7
8
9
Pendlay row,
Sets 3
Tempo/Method 2010
supinated
Reps 8
Rest period 2-3 min
Notes : The reps will decrease every week so you will need to add weight.
SET
REPS
RPE
WEIGHT
1
8
6
2
8
7
3
8
8
4
8
8-9
5
8
9-10
6
7
8
9
Deadlift from pins,
Sets 3
Tempo/Method 2010
below knees
Reps 8
Rest period 2-3 min
Notes : The reps will decrease every week so you will need to add weight.
SET
REPS
RPE
WEIGHT
1
8
6
2
8
7
(more on next page…)
3
8
8
4
8
8-9
5
8
9-10
6
7
8
9
FRIDAY – CONCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Close-grip bench
Sets 3
Tempo/Method Hold peak 2 sec
press
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
Preacher curl
Sets 3
Tempo/Method 2010
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 3 – INTENSIFICATION – WEEK 7
SATURDAY – METABOLIC CONDITIONING
Complex A
A1. Landmine
Sets 4
Tempo/Method 2010
squat
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A2. Swiss ball
Sets 4
Tempo/Method Slow and squeeze
crunches
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
12-15 12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A3. Rowing
Sets 4
Tempo/Method All-out
ergometer
Reps 250m
Rest period 15-30 minutes
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
A4. Steady state cardio: equipment of your choice (threadmill, stairmaster, bike, elliptical,
etc.) 3 minutes. After the cardio you can rest 1-2 minutes.
(more on next page…)
SATURDAY – METABOLIC CONDITIONING
Complex B
B1. Seated cable
Sets 4
Tempo/Method Slow/squeeze
crunch, facing
Reps 12-15
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/wEJJivpidwI
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
Sets 4
Tempo/Method Walking
Reps 80m
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after b1 then move on the B2, take a short
rest and move on to B3. You can use DBs, a trap bar or farmer walk implements.
https://youtu.be/1al9OVVcrjg
SET
1
2
3
4
5
6
7
8
9
REPS
80m
80m
80m
80m
80m
80m
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
B2. Farmer walk
B3. Seated knee
Sets 4
Tempo/Method Slow/Squeeze
tuck
Reps 250m
Rest period 2-3 minutes
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/J6DbCWLTceA
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
WEEK 8
BODY TRANSFORMATION – BLOCK 3 – INTENSIFICATION – WEEK 8
MONDAY – ECCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 3
Tempo/Method 6 sec eccentric
Reps 4
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will decrease every week so you
need to add more weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
4
4
4
RPE
6
7
8
8-9
9-10
WEIGHT
Incline DB press
Sets 3
Tempo/Method 6 sec eccentric
Reps 4
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will decrease every week so you
need to add more weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
4
4
4
RPE
6
7
8
8-9
9-10
WEIGHT
Deadlift
Sets 3
Tempo/Method 6 sec eccentric
Reps 4
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will decrease every week so you
need to add more weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
4
4
4
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
MONDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Bulgarian split
Sets 3
Tempo/Method 2010
squat
Reps 6-8/leg
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
Lying leg curl
Sets 3
Tempo/Method 2010
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 3 – INTENSIFICATION – WEEK 8
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 3
Tempo/Method 1 pause
Reps 4
Rest period 2-3 min
Notes : Pause for 3 seconds near the bottom of each rep. Stop around 2” before the lowest
point. Hold for 3 seconds, then go down completely and stand up. The reps will decrease
every week. You will need to increase the weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
4
4
4
RPE
6
7
8
8-9
9-10
WEIGHT
Military press
Sets 3
Tempo/Method 1 pause
Reps 4
Rest period 2-3 min
Notes : Pause for 3 seconds near the bottom of each rep. Stop at mouth level. Hold for 3
seconds, then go down to the shoulders and press up. The reps will decrease every week. You
will need to increase the weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
4
4
4
RPE
6
7
8
8-9
9-10
WEIGHT
Chest-supported
Sets 3
Tempo/Method 1 pause
row
Reps 4
Rest period 2-3 min
Notes : Pause for 3 seconds at the peak contraction. The reps will decrease every week. You
will need to increase the weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
4
4
4
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 2 – TARGETED WORK
Seated row,
Sets 3
Tempo/Method Hold peak 2 sec
neutral grip
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
DB high incline
Sets 3
Tempo/Method 2010
press (60 deg)
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 3 – INTENSIFICATION – WEEK 8
FRIDAY – CONCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Front squat
Sets 3
Tempo/Method 2010
Reps 6
Rest period 2-3 min
Notes : The reps will decrease every week so you will need to add weight.
SET
REPS
RPE
WEIGHT
1
6
6
2
6
7
3
6
8
4
6
8-9
5
6
9-10
6
7
8
9
Pendlay row,
Sets 3
Tempo/Method 2010
supinated
Reps 6
Rest period 2-3 min
Notes : The reps will decrease every week so you will need to add weight.
SET
REPS
RPE
WEIGHT
1
6
6
2
6
7
3
6
8
4
6
8-9
5
6
9-10
6
7
8
9
Deadlift from pins,
Sets 3
Tempo/Method 2010
below knees
Reps 6
Rest period 2-3 min
Notes : The reps will decrease every week so you will need to add weight.
SET
REPS
RPE
WEIGHT
1
6
6
2
6
7
(more on next page…)
3
6
8
4
6
8-9
5
6
9-10
6
7
8
9
FRIDAY – CONCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Close-grip bench
Sets 3
Tempo/Method Hold peak 2 sec
press
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
Preacher curl
Sets 3
Tempo/Method 2010
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 3 – INTENSIFICATION – WEEK 8
SATURDAY – METABOLIC CONDITIONING
Complex A
A1. Landmine
Sets 4
Tempo/Method 2010
squat
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A2. Swiss ball
Sets 4
Tempo/Method Slow and squeeze
crunches
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
12-15 12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A3. Rowing
Sets 4
Tempo/Method All-out
ergometer
Reps 250m
Rest period 15-30 minutes
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
A4. Steady state cardio: equipment of your choice (threadmill, stairmaster, bike, elliptical,
etc.) 3 minutes. After the cardio you can rest 1-2 minutes.
(more on next page…)
SATURDAY – METABOLIC CONDITIONING
Complex B
B1. Seated cable
Sets 4
Tempo/Method Slow/squeeze
crunch, facing
Reps 12-15
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/wEJJivpidwI
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
Sets 4
Tempo/Method Walking
Reps 80m
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after b1 then move on the B2, take a short
rest and move on to B3. You can use DBs, a trap bar or farmer walk implements.
https://youtu.be/1al9OVVcrjg
SET
1
2
3
4
5
6
7
8
9
REPS
80m
80m
80m
80m
80m
80m
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
B2. Farmer walk
B3. Seated knee
Sets 4
Tempo/Method Slow/Squeeze
tuck
Reps 250m
Rest period 2-3 minutes
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/J6DbCWLTceA
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
WEEK 9
BODY TRANSFORMATION – BLOCK 3 – INTENSIFICATION – WEEK 9
MONDAY – ECCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 3
Tempo/Method 6 sec eccentric
Reps 3
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will decrease every week so you
need to add more weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
3
3
3
RPE
6
7
8
8-9
9-10
WEIGHT
Incline DB press
Sets 3
Tempo/Method 6 sec eccentric
Reps 3
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will decrease every week so you
need to add more weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
3
3
3
RPE
6
7
8
8-9
9-10
WEIGHT
Deadlift
Sets 3
Tempo/Method 6 sec eccentric
Reps 3
Rest period 2-3 min
Notes : Lower the bar in 6 seconds. The number of reps will decrease every week so you
need to add more weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
3
3
3
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
MONDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Bulgarian split
Sets 3
Tempo/Method 2010
squat
Reps 6-8/leg
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
Lying leg curl
Sets 3
Tempo/Method 2010
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 3 – INTENSIFICATION – WEEK 9
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 3
Tempo/Method 1 pause
Reps 3
Rest period 2-3 min
Notes : Pause for 3 seconds near the bottom of each rep. Stop around 2” before the lowest
point. Hold for 3 seconds, then go down completely and stand up. The reps will decrease
every week. You will need to increase the weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
3
3
3
RPE
6
7
8
8-9
9-10
WEIGHT
Military press
Sets 3
Tempo/Method 1 pause
Reps 3
Rest period 2-3 min
Notes : Pause for 3 seconds near the bottom of each rep. Stop at mouth level. Hold for 3
seconds, then go down to the shoulders and press up. The reps will decrease every week. You
will need to increase the weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
3
3
3
RPE
6
7
8
8-9
9-10
WEIGHT
Chest-supported
Sets 3
Tempo/Method 1 pause
row
Reps 3
Rest period 2-3 min
Notes : Pause for 3 seconds at the peak contraction. The reps will decrease every week. You
will need to increase the weight from week to week.
SET
1
2
3
4
5
6
7
8
9
REPS
5
5
3
3
3
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 2 – TARGETED WORK
Seated row,
Sets 3
Tempo/Method Hold peak 2 sec
neutral grip
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
DB high incline
Sets 3
Tempo/Method 2010
press (60 deg)
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 3 – INTENSIFICATION – WEEK 9
FRIDAY – CONCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Front squat
Sets 3
Tempo/Method 2010
Reps 4
Rest period 2-3 min
Notes : The reps will decrease every week so you will need to add weight.
SET
REPS
RPE
WEIGHT
1
6
6
2
6
7
3
4
8
4
4
8-9
5
4
9-10
6
7
8
9
Pendlay row,
Sets 3
Tempo/Method 2010
supinated
Reps 4
Rest period 2-3 min
Notes : The reps will decrease every week so you will need to add weight.
SET
REPS
RPE
WEIGHT
1
6
6
2
6
7
3
4
8
4
4
8-9
5
4
9-10
6
7
8
9
Deadlift from pins,
Sets 3
Tempo/Method 2010
below knees
Reps 4
Rest period 2-3 min
Notes : The reps will decrease every week so you will need to add weight.
SET
REPS
RPE
WEIGHT
1
6
6
2
6
7
(more on next page…)
3
4
8
4
4
8-9
5
4
9-10
6
7
8
9
FRIDAY – CONCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Close-grip bench
Sets 3
Tempo/Method Hold peak 2 sec
press
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
Preacher curl
Sets 3
Tempo/Method 2010
Reps 6-8
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
8
8
8
8
6-8
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 3 – INTENSIFICATION – WEEK 9
SATURDAY – METABOLIC CONDITIONING
Complex A
A1. Landmine
Sets 4
Tempo/Method 2010
squat
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A2. Swiss ball
Sets 4
Tempo/Method Slow and squeeze
crunches
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
12-15 12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A3. Rowing
Sets 4
Tempo/Method All-out
ergometer
Reps 250m
Rest period 15-30 minutes
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
A4. Steady state cardio: equipment of your choice (threadmill, stairmaster, bike, elliptical,
etc.) 3 minutes. After the cardio you can rest 1-2 minutes.
(more on next page…)
SATURDAY – METABOLIC CONDITIONING
Complex B
B1. Seated cable
Sets 4
Tempo/Method Slow/squeeze
crunch, facing
Reps 12-15
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/wEJJivpidwI
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
Sets 4
Tempo/Method Walking
Reps 80m
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after b1 then move on the B2, take a short
rest and move on to B3. You can use DBs, a trap bar or farmer walk implements.
https://youtu.be/1al9OVVcrjg
SET
1
2
3
4
5
6
7
8
9
REPS
80m
80m
80m
80m
80m
80m
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
B2. Farmer walk
B3. Seated knee
Sets 4
Tempo/Method Slow/Squeeze
tuck
Reps 250m
Rest period 2-3 minutes
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/J6DbCWLTceA
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
WEEK 10
BODY TRANSFORMATION – BLOCK 4 – REALIZATION – WEEK 10
MONDAY – ECCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Front squat
Sets 3
Tempo/Method 5 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 5 seconds. The number of sets will increase from week to week. If
you can maintain the same weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
Bench press
Sets 3
Tempo/Method 5 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 5 seconds. The number of sets will increase from week to week. If
you can maintain the same weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
Romanian deadlift
Sets 3
Tempo/Method 5 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 5 seconds. The number of sets will increase from week to week. If
you can maintain the same weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
MONDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Walking lunges
Sets 3
Tempo/Method Hold peak 2 sec
Reps 10-12/leg
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Lying leg curl
Sets 3
Tempo/Method 2010
single leg
Reps 10-12/leg
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Leg press, feet
Sets 3
Tempo/Method 2010
wide and high
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 4 – REALIZATION – WEEK 10
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 1 – STRENGTH WORK
DB squat
Sets 3
Tempo/Method Post-fatigue iso
Reps 8-10
Rest period 2-3 min
Notes : At the end of your set, hold the bottom position (still with tension) as long as
tolerable. The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid. Only do the holds on the work sets.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
8-10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
DB incline press
Sets 3
Tempo/Method Post-fatigue iso
Reps 8-10
Rest period 2-3 min
Notes : At the end of your set, hold the bottom position (still with tension) as long as
tolerable. The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid. Only do the holds on the work sets.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
8-10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
DB Romanian
Sets 3
Tempo/Method Post-fatigue iso
deadlift
Reps 8-10
Rest period 2-3 min
Notes : At the end of your set, hold the position just below the knees as long as tolerable. The
number of sets will increase from week to week. If you can maintain the same weights for all
your sets, it’s solid. Only do the holds on the work sets.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
8-10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 2 – TARGETED WORK
Lat pulldown wide
Sets 3
Tempo/Method Hold peak 2 sec
pronated
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
DB shoulder press,
Sets 3
Tempo/Method 2010
neutral grip
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
DB lateral raise
Sets 3
Tempo/Method 2010
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 4 – REALIZATION – WEEK 10
FRIDAY – CONCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 3
Tempo/Method 3010
Reps 8-10
Rest period 2-3 min
Notes : The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
Incline bench press
Sets 3
Tempo/Method 3010
Reps 8-10
Rest period 2-3 min
Notes : The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
Bent over barbell
Sets 3
Tempo/Method 3010
row pronated
Reps 8-10
Rest period 2-3 min
Notes : The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
RPE
6
7
8
8-9
9-10
WEIGHT
(more on next page…)
FRIDAY – CONCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Close-grip bench
Sets 3
Tempo/Method Hold peak 2 sec
press
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
DB lying triceps
Sets 3
Tempo/Method 2010
extension
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Preacher curl
Sets 3
Tempo/Method 2010
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 4 – INTENSIFICATION – WEEK 10
SATURDAY – METABOLIC CONDITIONING
Complex A
A1. Landmine
Sets 4
Tempo/Method 2010
squat
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A2. Swiss ball
Sets 4
Tempo/Method Slow and squeeze
crunches
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
12-15 12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A3. Rowing
Sets 4
Tempo/Method All-out
ergometer
Reps 250m
Rest period 15-30 minutes
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
A4. Steady state cardio: equipment of your choice (treadmill, stairmaster, bike, elliptical, etc.)
3 minutes. After the cardio you can rest 1-2 minutes.
(more on next page…)
SATURDAY – METABOLIC CONDITIONING
Complex B
B1. Seated cable
Sets 4
Tempo/Method Slow/squeeze
crunch, facing
Reps 12-15
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/wEJJivpidwI
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
Sets 4
Tempo/Method Walking
Reps 80m
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after b1 then move on the B2, take a short
rest and move on to B3. You can use DBs, a trap bar or farmer walk implements.
https://youtu.be/1al9OVVcrjg
SET
1
2
3
4
5
6
7
8
9
REPS
80m
80m
80m
80m
80m
80m
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
B2. Farmer walk
B3. Seated knee
Sets 4
Tempo/Method Slow/Squeeze
tuck
Reps 250m
Rest period 2-3 minutes
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/J6DbCWLTceA
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
B4. Steady state cardio: equipment of your choice (treadmill, stairmaster, bike, elliptical, etc.)
3 minutes. After the cardio you can rest 1-2 minutes.
WEEK 11
BODY TRANSFORMATION – BLOCK 4 – REALIZATION – WEEK 11
MONDAY – ECCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Front squat
Sets 4
Tempo/Method 5 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 5 seconds. The number of sets will increase from week to week. If
you can maintain the same weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
6
RPE
6
7
8
8-9
9-10
9-10
WEIGHT
Bench press
Sets 4
Tempo/Method 5 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 5 seconds. The number of sets will increase from week to week. If
you can maintain the same weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
6
RPE
6
7
8
8-9
9-10
9-10
WEIGHT
Romanian deadlift
Sets 4
Tempo/Method 5 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 5 seconds. The number of sets will increase from week to week. If
you can maintain the same weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
6
RPE
6
7
8
8-9
9-10
9-10
WEIGHT
(more on next page…)
MONDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Walking lunges
Sets 3
Tempo/Method Hold peak 2 sec
Reps 10-12/leg
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Lying leg curl
Sets 3
Tempo/Method 2010
single leg
Reps 10-12/leg
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Leg press, feet
Sets 3
Tempo/Method 2010
wide and high
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 4 – REALIZATION – WEEK 11
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 1 – STRENGTH WORK
DB squat
Sets 4
Tempo/Method Post-fatigue iso
Reps 8-10
Rest period 2-3 min
Notes : At the end of your set, hold the bottom position (still with tension) as long as
tolerable. The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid. Only do the holds on the work sets.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
8-10
8-10
8-10
RPE
6
7
8
8-9
9-10
9-10
WEIGHT
DB incline press
Sets 4
Tempo/Method Post-fatigue iso
Reps 8-10
Rest period 2-3 min
Notes : At the end of your set, hold the bottom position (still with tension) as long as
tolerable. The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid. Only do the holds on the work sets.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
8-10
8-10
8-10
RPE
6
7
8
8-9
9-10
9-10
WEIGHT
DB Romanian
Sets 4
Tempo/Method Post-fatigue iso
deadlift
Reps 8-10
Rest period 2-3 min
Notes : At the end of your set, hold the position just below the knees as long as tolerable. The
number of sets will increase from week to week. If you can maintain the same weights for all
your sets, it’s solid. Only do the holds on the work sets.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
8-10
8-10
8-10
RPE
6
7
8
8-9
9-10
9-10
WEIGHT
(more on next page…)
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 2 – TARGETED WORK
Lat pulldown wide
Sets 3
Tempo/Method Hold peak 2 sec
pronated
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
DB shoulder press,
Sets 3
Tempo/Method 2010
neutral grip
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
DB lateral raise
Sets 3
Tempo/Method 2010
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 4 – REALIZATION – WEEK 11
FRIDAY – CONCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 4
Tempo/Method 3010
Reps 8-10
Rest period 2-3 min
Notes : The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
8-10
RPE
6
7
8
8-9
9-10
9-10
WEIGHT
Incline bench press
Sets 4
Tempo/Method 3010
Reps 8-10
Rest period 2-3 min
Notes : The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
8-10
RPE
6
7
8
8-9
9-10
9-10
WEIGHT
Bent over barbell
Sets 4
Tempo/Method 3010
row pronated
Reps 8-10
Rest period 2-3 min
Notes : The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
8-10
RPE
6
7
8
8-9
9-10
9-10
WEIGHT
(more on next page…)
FRIDAY – CONCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Close-grip bench
Sets 3
Tempo/Method Hold peak 2 sec
press
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
DB lying triceps
Sets 3
Tempo/Method 2010
extension
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Preacher curl
Sets 3
Tempo/Method 2010
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 4 – INTENSIFICATION – WEEK 11
SATURDAY – METABOLIC CONDITIONING
Complex A
A1. Landmine
Sets 4
Tempo/Method 2010
squat
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A2. Swiss ball
Sets 4
Tempo/Method Slow and squeeze
crunches
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
12-15 12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A3. Rowing
Sets 4
Tempo/Method All-out
ergometer
Reps 250m
Rest period 15-30 minutes
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
A4. Steady state cardio: equipment of your choice (treadmill, stairmaster, bike, elliptical, etc.)
3 minutes. After the cardio you can rest 1-2 minutes.
(more on next page…)
SATURDAY – METABOLIC CONDITIONING
Complex B
B1. Seated cable
Sets 4
Tempo/Method Slow/squeeze
crunch, facing
Reps 12-15
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/wEJJivpidwI
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
Sets 4
Tempo/Method Walking
Reps 80m
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after b1 then move on the B2, take a short
rest and move on to B3. You can use DBs, a trap bar or farmer walk implements.
https://youtu.be/1al9OVVcrjg
SET
1
2
3
4
5
6
7
8
9
REPS
80m
80m
80m
80m
80m
80m
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
B2. Farmer walk
B3. Seated knee
Sets 4
Tempo/Method Slow/Squeeze
tuck
Reps 250m
Rest period 2-3 minutes
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/J6DbCWLTceA
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
B4. Steady state cardio: equipment of your choice (treadmill, stairmaster, bike, elliptical, etc.)
3 minutes. After the cardio you can rest 1-2 minutes.
WEEK 12
BODY TRANSFORMATION – BLOCK 4 – REALIZATION – WEEK 12
MONDAY – ECCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Front squat
Sets 5
Tempo/Method 5 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 5 seconds. The number of sets will increase from week to week. If
you can maintain the same weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
6
6
RPE
6
7
8
8-9
9-10
9-10
9-10
WEIGHT
Bench press
Sets 5
Tempo/Method 5 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 5 seconds. The number of sets will increase from week to week. If
you can maintain the same weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
6
6
RPE
6
7
8
8-9
9-10
9-10
9-10
WEIGHT
Romanian deadlift
Sets 5
Tempo/Method 5 sec eccentric
Reps 6
Rest period 2-3 min
Notes : Lower the bar in 5 seconds. The number of sets will increase from week to week. If
you can maintain the same weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
6
6
6
6
6
6
6
RPE
6
7
8
8-9
9-10
9-10
9-10
WEIGHT
(more on next page…)
MONDAY – ECCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Walking lunges
Sets 3
Tempo/Method Hold peak 2 sec
Reps 10-12/leg
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Lying leg curl
Sets 3
Tempo/Method 2010
single leg
Reps 10-12/leg
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Leg press, feet
Sets 3
Tempo/Method 2010
wide and high
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 4 – REALIZATION – WEEK 12
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 1 – STRENGTH WORK
DB squat
Sets 5
Tempo/Method Post-fatigue iso
Reps 8-10
Rest period 2-3 min
Notes : At the end of your set, hold the bottom position (still with tension) as long as
tolerable. The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid. Only do the holds on the work sets.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
8-10
8-10
8-10
8-10
RPE
6
7
8
8-9
9-10
9-10
9-10
WEIGHT
DB incline press
Sets 5
Tempo/Method Post-fatigue iso
Reps 8-10
Rest period 2-3 min
Notes : At the end of your set, hold the bottom position (still with tension) as long as
tolerable. The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid. Only do the holds on the work sets.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
8-10
8-10
8-10
8-10
RPE
6
7
8
8-9
9-10
9-10
9-10
WEIGHT
DB Romanian
Sets 5
Tempo/Method Post-fatigue iso
deadlift
Reps 8-10
Rest period 2-3 min
Notes : At the end of your set, hold the position just below the knees as long as tolerable. The
number of sets will increase from week to week. If you can maintain the same weights for all
your sets, it’s solid. Only do the holds on the work sets.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
8-10
8-10
8-10
8-10
RPE
6
7
8
8-9
9-10
9-10
9-10
WEIGHT
(more on next page…)
WEDNESDAY – ISOMETRIC EMPHASIS
SECTION 2 – TARGETED WORK
Lat pulldown wide
Sets 3
Tempo/Method Hold peak 2 sec
pronated
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
DB shoulder press,
Sets 3
Tempo/Method 2010
neutral grip
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
DB lateral raise
Sets 3
Tempo/Method 2010
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 4 – REALIZATION – WEEK 12
FRIDAY – CONCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat
Sets 5
Tempo/Method 3010
Reps 8-10
Rest period 2-3 min
Notes : The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
8-10
8-10
RPE
6
7
8
8-9
9-10
9-10
9-10
WEIGHT
Incline bench press
Sets 5
Tempo/Method 3010
Reps 8-10
Rest period 2-3 min
Notes : The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
8-10
8-10
RPE
6
7
8
8-9
9-10
9-10
9-10
WEIGHT
Bent over barbell
Sets 5
Tempo/Method 3010
row
Reps 8-10
Rest period 2-3 min
Notes : The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid.
SET
1
2
3
4
5
6
7
8
9
REPS
10
10
10
10
8-10
8-10
8-10
RPE
6
7
8
8-9
9-10
9-10
9-10
WEIGHT
(more on next page…)
FRIDAY – CONCENTRIC EMPHASIS
SECTION 2 – TARGETED WORK
Close-grip bench
Sets 3
Tempo/Method Hold peak 2 sec
press
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
DB lying triceps
Sets 3
Tempo/Method 2010
extension
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
Preacher curl
Sets 3
Tempo/Method 2010
Reps 10-12
Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET
1
2
3
4
5
6
7
8
9
REPS
12
12
12
12
10-12
RPE
6
7
8
8-9
9-10
WEIGHT
BODY TRANSFORMATION – BLOCK 4 – INTENSIFICATION – WEEK 12
SATURDAY – METABOLIC CONDITIONING
Complex A
A1. Landmine
Sets 4
Tempo/Method 2010
squat
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A2. Swiss ball
Sets 4
Tempo/Method Slow and squeeze
crunches
Reps 12-15
Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
12-15 12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
A3. Rowing
Sets 4
Tempo/Method All-out
ergometer
Reps 250m
Rest period 15-30 minutes
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
A4. Steady state cardio: equipment of your choice (treadmill, stairmaster, bike, elliptical, etc.)
3 minutes. After the cardio you can rest 1-2 minutes.
(more on next page…)
SATURDAY – METABOLIC CONDITIONING
Complex B
B1. Seated cable
Sets 4
Tempo/Method Slow/squeeze
crunch, facing
Reps 12-15
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/wEJJivpidwI
SET
1
2
3
4
5
6
7
8
9
REPS
15
15
15
12-15 12-15 12-15
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
Sets 4
Tempo/Method Walking
Reps 80m
Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after b1 then move on the B2, take a short
rest and move on to B3. You can use DBs, a trap bar or farmer walk implements.
https://youtu.be/1al9OVVcrjg
SET
1
2
3
4
5
6
7
8
9
REPS
80m
80m
80m
80m
80m
80m
RPE
6
7
8
8-9
8-9
8-9
WEIGHT
B2. Farmer walk
B3. Seated knee
Sets 4
Tempo/Method Slow/Squeeze
tuck
Reps 250m
Rest period 2-3 minutes
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/J6DbCWLTceA
SET
1
2
3
4
5
6
7
8
9
REPS
250m
125m 250m 250m 250m 250m
RPE
6
9
9
9
9-10
9-10
WEIGHT
B4. Steady state cardio: equipment of your choice (treadmill, stairmaster, bike, elliptical, etc.)
3 minutes. After the cardio you can rest 1-2 minutes.