Super
Saiyan
Six
training Program
6 DAY HYPERTROPH Y
BASE D PROGRAM
MATTHEW
KIDO

Super Saiyan Six Training Program by Matthew Kido
© 2015 by Matthew Kido
All rights reserved. No portion of this book may be reproduced,
distributed, or transmitted in any form or by any means, including
photocopying, recording, or other electronic or mechanical
methods, without the prior written permission of the author, except
as permitted by U.S. copyright law. For permission requests, email:
support@saiyanarmy.com
Published in the United States by Saiyan LLC
111 Hekili St. Ste A#2305
Kailua, HI 96734
www.SaiyanArmy.com
2
INTRODUCTION
INTRODUCTION
First off, thank you for purchasing my program. Over my
past fifteen years of training, I’ve seen the best gains by
balancing power, volume and frequency within my workouts.
This program highlights all three and will target your weak
points, helping you build a well-rounded aesthetic physique.
contents
Getting Started
Training Routine
Phase 1
Phase 2
Adjusting the Program
5
8
11
14
3
f or
your
sa f ety
for your safety
Please read below the following questions prior to beginning this
program. If you answer “Yes” to any, please consult a physician before
attempting the program.
• Have you ever had either high or low blood pressure and/or high
cholesterol levels?
• Have you ever had a stroke?
• Is there a history of heart disease in your immediate family (before
the age of 55)?
• Have you ever had a heart attack?
• Do you suffer from chest pains?
• Do you often feel faint and have spells of severe dizziness?
• Have you ever had a seizure (fit)?
• Have you ever had asthma, chronic bronchitis or any other chest
ailments?
• Do you suffer from severe headaches or migraines?
• Have you ever had any muscle, joint or bone illnesses or injuries
(including your back)?
• Do you have any muscle, joint or bone problems that affect you
now?
• Are you pregnant?
Neither Matthew Kido nor Saiyan LLC are responsible for any injuries,
illnesses, diseases or any other health problems suffered by customers
who purchase any training programs.
4
getting
started
getting started
During the first 2-4 weeks on this program, you’ll go through an acclimation
period where you’ll be dropping 1-2 sets off of every accessory exercise. Accessory exercises exclude the squat, bench, overhead press, deadlift.
The reason for this is due to the high volume of this program. If you feel you
are recovering fine (2-3 days recovered) after 2 weeks, then feel free to add
the sets back into the program.
For the big compound movements (squat, bench, overhead press, deadlift),
start with a weight you can comfortably do for 5 sets of 5 reps, and for
hypertrophy days - 4 sets of 8 reps. From there, increase the weight by 5 lb
the following week.
EXAMPLE
Let’s say you can only lift “x” weight for 5 sets of 3 reps for week
1. For week 2, aim to lift the same weight for 5 sets of 4 reps. For
week 3, 5 sets of 5 reps. The same goes for your hypertrophy
days. Once you can complete a weight for 5 sets of 5 reps, you
can increase the weight by 5 lb again.
If you’re unsure how to perform a certain exercise, I recommend utilizing
YouTube to find a high rated video - there will be thousands that will help you
perfect your form.
Remember: form over weight, always.
If your gym doesn’t have a certain machine, you may use another machine
that hits the same part of the muscle. All exercises are customizable to your
body and needs. All working sets use the same weight. Increase weight as
your strength increases. If you fail on a weight, either decrease the weight or
keep it the same.
Feel free to customize the big compound movements (Squat, Bench, Overhead
Press, Deadlift) and change them to fit your need and goals.
5
getting
started
warm up
Before every workout, be sure to foam roll and warm up properly. Watch my videos below on how to warm up your upper body and
lower body.
6
getting
started
rest times
Rest times should be 2-5 minutes on your heavy compound movements and 1-2 minutes on your accessory exercises. Feel free to super
set if you’re short on time.
sleep
Make sure you’re getting an ideal 8 hours of sleep at night and are staying
properly hydrated throughout the day. If you aren’t recovering in time
due to lack of sleep, you should either lower the volume or take an extra
day off to recover.
dieting tips
As far as your diet goes, if you want to make ideal strength gains, make
sure your body is in a caloric surplus and a lean bulking phase (gaining
about 0.25 to 1 lb. a week).
ab program
Ab work can be done on your days off or after you complete your workouts. Aim to hit abs 2-3 times a week. Perform the following ab exercise as a
super set, which means 1 set = hanging leg raises, ball crunches, bicycles.
EXERCISE
SETS X REPS
Hanging leg raises
3 x as many reps as possible
Ball crunches
3 x as many reps as possible
Bicycles
3 x as many reps as possible
7
phase
1
phase 1
day 1: heavy push (chest focus)
EXERCISE
SETS X REPS
Flat barbell bench press
5 x 3-5
Overhead press
3 x 10
Incline dumbbell bench press
4x8
Standing cable fly’s
3 x 12
Body weight or weighted dips
4 x 10
Rope face pulls
3 x 15
Dumbbell, barbell or cable overhead
tricep extensions
3 x 10
day 2: heavy pull (width focused)
EXERCISE
SETS X REPS
Assisted, body weight or weighted pull ups
5 x 3-5
T-bar row or bent over rows
3 x 10
Close grip lat pull downs
3x8
1 arm rows on flat bench (row to lower lats)
3 x 10
Standing cable lat pull downs
3 x 12
Standing barbell curls
3x8
Dumbbell hammer curls
3 x 10
Dumbbell or barbell shrugs
3 x 10
8
phase
1
day 3: heavy legs (quads focused)
EXERCISE
SETS X REPS
Squats
5 x 3-5
Stiff legged or romanian deadlifts
3 x 10
Leg extensions
3 x 20
Leg press
4 x 12
Hamstring curls
4 x 10
Hack squat or goblet squats
3 x 15
Standing calf raises
4 x 10 (on last set,
Seated calf raises
drop set 5 times)
4 x 12
day 4: hypertrophy push (shoulders focused)
EXERCISE
SETS X REPS
Overhead press
4 x 6-8
Incline dumbbell press
4 x 10
Seated dumbbell shoulder press
3 x 12
Close grip bench press
3 x 10
Dumbbell or barbell upright rows
3 x 15
Cable side lateral raises
3 x 15 each
Bent over rear delt cable flys
Dumbbell, barbell or cable overhead
tricep extensions
3 x 15
super set
9
phase
1
day 5: hypertrophy pull (thickness focused)
EXERCISE
SETS X REPS
T-bar rows
4 x 6-8
Body weight, band assisted or
weighted pull ups
Bent over rows or pendlay rows
4 x 10
Standing dumbbell rows
3 x 10
Cable low row machine
4 x 12
Standing dumbbell curls
3 x 12
Preacher curls - barbell, dumbbell or machine
3 x 15
3 x 10
day 6: hypertrophy legs (hamstring focused)
EXERCISE
SETS X REPS
Conventional or sumo deadlifts
4 x 6-8
Barbell hip thrusts off bench
3 x 15
Leg press
3 x 20
Lying or seated hamstring curl machine
3 x 15
Dumbbell walking lunges
3 x 20 all together
Kettlebell swings
3 x 15 each
Goblet squats
Standing calf raises
3 x 20
Seated calf raises
3 x 20
super set
day 7: rest
10
phase
2
phase 2
day 8: hypertrophy push (chest focused)
EXERCISE
SETS X REPS
Flat barbell bench press
4 x 6-8
Overhead press
3 x 10
Incline dumbbell bench press
4 x 10
Standing cable fly’s
3 x 20
Body weight or weighted dips
3 x 15
Rope face pulls
3 x 15
Dumbbell, barbell or cable overhead
tricep extensions
3 x 20
day 9: hypertrophy pull (width focused)
EXERCISE
SETS X REPS
Assisted, body weight or weighted pull ups
4 x 6-8
T-bar rows or bent over rows
4 x 10
Close grip lat pull downs
4 x 12
1 arm rows on flat bench (row to lower lats)
3 x 15
Standing cable lat pull downs
3 x 20
Standing barbell curls
4 x 10
Dumbbell hammer curls
3 x 15
11
phase
2
day 10: hypertrophy legs (quads focused)
EXERCISE
SETS X REPS
Squats
4 x 6-8
Stiff legged or romanian deadlifts
3 x 10
Leg extensions
3 x 20
Leg press wide stance
4 x 10 each
Leg press narrow stance
Hamstring curls
3 x 15
Hack squat or goblet squats
4 x 20
Standing calf raises
3 x 20
Seated calf raises
3 x 20
super set
day 11: heavy push (shoulders focused)
EXERCISE
SETS X REPS
Overhead press
5 x 3-5
Incline dumbbell press
4 x 10
Seated dumbbell shoulder press
4x8
Dumbbell or barbell upright rows
3 x 10
Close grip bench press
3 x 10
Reverse pec deck machine
3 x 12
Dumbbell, barbell or cable overhead
tricep extensions
3 x 10
12
phase
2
day 12: heavy pull (thickness focused)
EXERCISE
SETS X REPS
Bent over rows or pendlay rows
5 x 3-5
Body weight, band assisted or
weighted pull ups
T-bar rows
4 x 10
Cable low row machine
3 x 10
Standing dumbbell 1 arm rows
3 x 10
Standing dumbbell curls
4x8
Preacher curls - barbell, dumbbell or machine
4 x 10
Dumbbell or barbell shrugs
3 x 10
3x8
day 13: heavy legs (hamstring focused)
EXERCISE
SETS X REPS
Conventional or sumo deadlifts
5 x 3-5
Barbell hip thrusts off bench
4 x 10
Leg press
3 x 20
Side single leg press
3 x 15
Lying or seated hamstring curl machine
4 x 10
Kettlebell swings
3 x 15 each
Goblet squats
Standing calf raises
4 x 10 (on last set,
super set
drop set 5 times)
Seated calf raises
4 x 12
day 14: rest
Note: You may change Day 7 rest day to Day 4 if it better fits your schedule.
Example: Legs, Push, Pull, Rest, Legs, Push, Pull, Rest. Repeat
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ad j usting
program
deload week (optional every 4-6 weeks)
the
adjusting the program
Common signs it’s time to deload:
• Are your joints aching?
• Is your recovery time slowing down and are you constantly sore?
• Are you not getting a pump in at the gym?
If the answer is yes, it’s probably time to deload. Go by feel but remember,
injuries are the number one way to slow down or go backwards in progress.
During a deload week, do the same workout but decrease all weights by
50%. Focus on perfecting your form and lifting the weights expolisvely.
weak point training
If you’ve been training for less than 2 years, don’t worry about weak
points. Just focus on bringing up your entire physique. If you do have
weak points that you’re trying to bring up, feel free to subtract exercises
that you’re strong in, and add in exercises that you’re weak in.
EXAMPLE
My chest is a strong point and my shoulders are a weak point.
Therefore, I’ll subtract a chest exercises on both “Push” workouts
and add in a shoulder exercise instead.
Remember, when targeting weak points, you need to create the mindmuscle connection and really feel the muscle contracting. All lifts should
be performed with fast concentrics to hit fast twitch muscle fibers and
slow 1-2 count eccentrics.
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