Ben Pakulski's...
MI40
Foundation
Legal Disclaimer
The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction
with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose
not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are
agreeing to accept full responsibility for your actions.
By continuing with the program you recognize that despite all precautions on the part of Pakulski Fitness International, there are risks of injury or illness which can occur
because of your use of the aforementioned information, and you expressly assume such risks and waive, relinquish and release any claim which you may have against
Pakulski Fitness International, or its affiliates, as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the
program.
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1
Ben Pakulski's...
MI40
Foundation
Terminology
_
Reps: the number of times you raise and lower the resistance / weight
Sets: the number of times you repeat the prescribed number of reps
Tempo: the speed / pace at which you should aim to perform the various aspects of a rep, typically broken into 4 parts:
1. the ‘eccentric’ (negative) portion of the movement, i.e; when the muscle is lengthened in the direction of resistance e.g; lowering the weight when performing a bench
press
2. the ‘concentric’ (positive) portion of the movement, i.e; shortening / contracting the muscle against the force of resistance e.g; pressing the weight up during a bench
press
3 & 4: the pauses taken following the completion of the concentric and eccentric portions of the rep respectively, e.g; pausing / resting at the 2 extremes, the top and
bottom of a bench press.
A tempo of ‘4-3-2-1’ for example would mean:
1. perform a 4 second eccentric
2. rest for 3 seconds following the eccentric
3. perform a 2 second concentric
4. rest for 1 second following the concentric
Isometric holds:
When prescribed, for the purposes of this program an isometric hold is performed following the concentric portion of a rep (when the muscle is fully contracted) e.g; when
your elbows are as far back as possible during a bent over barbell row. The goal is NOT simply to hold against the direction in which the resistance is pulling, but instead to
contract / squeeze the working muscle as hard as possible throughout the duration of the isometric, while remaining in the most maximally contracted position you can
achieve.
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2
Ben Pakulski's...
MI40
Foundation
Terminology Continued…
_
1 1/2’s:
If a set prescribes a target of 10 reps, perform .as follows:
After completing each full rep, perform an additional half rep - this equals 1 rep of the protocol, repeat 9 times more times.
The 1/2 rep is typically performed following the eccentric (lowering or 'negative') portion of the rep.
For example, using a barbell bicep curl:
► Raise the weight
► lower
► bring up half way (to 90º of elbow flexion)`then lower; this = 1 rep of the protocol.
NOS:
NOS sets comprise of 3 successive drop-sets following the completion of the final working set (unless stated otherwise) of an exercise; allow no more than 10 seconds rest
between each drop (ideally zero), plus decrease in load by approximately 20% each time aiming to achieve 5 - 8 reps on each.
At the end of the final full rep of the final set, end with as many partial reps as possible through to absolute failure. See the videos if unsure.
Activation Sets:
The goal of these sets is not to fatigue the muscle but to focus on activating your mind-muscle connection for maximal contraction. Studies have shown that activating a
muscle before a workout can result in up to 30% more muscle fibers recruited during training. Choose a weight that you could lift for double the perscribed number of reps.
Pause & Prime Sets:
The goal of these sets isto emphasize initiation with the working muscle. By pausing in the lengthened position of the rep, we eliminate elastic tension in the muscle which
can aid in initiating movement (which we don't want). Think of each pause as a 'reset' to mentally focus on contracting the working muscle before anything else takes
place. End each set 2-3 reps short of failure.
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3
Ben Pakulski's...
MI40
Foundation
Terminology Continued…
_
Why are some prescribed Exercises 'Banded'?:
Bands apply what is known as 'accomodating resistance'. For some exercises, the mechanics of the movement make it easier at certain parts of the range. A squat or
bench press feel 'easier' at the top due to the distance of the moment arm from the axis (for you science-minded folks out there). What you need to know is that we apply
bands to increase resistance where it would normally begin to drop off, allowing us to more fully stimulate the muscle through its entire contrctile range. The bands I use
and recommend can be found on elitefts.com. A good starter set is two of the orange Pro-light and two of the red Pro-mini bands. They are not expensive and well worth
the investment.
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4
Ben Pakulski's...
MI40
Foundation
Weight Training Instructions
► Always consult a physician before beginning any exercise program.
► Complete a thorough warm-up of cardiovascular activity before commencing the MI40-Foundation Workout.
► 40 second rest periods between sets (unless stated otherwise). Hustle on over to the next exercise to keep your rest periods brief between exercises too.
► Review the Exercise Execution Guide and Online Videos for proper technique and application of NOS & Intent.
► Warm up each bodypart thoroughly BEFORE commencing workouts. This time is NOT included as part of your 40-45 minute ideal workout time.
► Perform ONE “physical rehearsal” set for EACH EXERCISE. Choose a weight that is manageable and execute the movement with PERFECT form to allow the nervous
system to adapt to that movement pattern.
► GIANT SETS are a group of exercises for the same bodypart done in immediate succession with NO rest between exercises. If the Giant set is labeled as (A) this
means that you are to do this group of exercise together consecutively. If it is labeled (B), then you are to do this group together consecutively.
► TRI SETS are a sequence of 3 consecutive exercises done in immediate succession with NO rest between exercises.
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5
Ben Pakulski's...
MI40
Foundation
Cardio Instructions
► Cardio is to be done 3 times per week in MI40-Foundation. This is a minimum requirement.
► 20 minutes of High Intensity Interval Training (HIIT) is done on “OFF” days and 15 MINUTES of HIIT is to be done the NIGHT before leg workouts.
Start with a 3-5 minute warm up and then begin your 20 minute interval workouts shown below. The intensity on the HIGH end should be pushing 100% of your max (all
out as if being chased by a bloodthirsty lion), and the low end should be 50% of your max.
* For those scientific minded people -- max heart rate is 220 minus your age.
6 Weeks High & Low Intensity
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
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20 seconds HIGH intensity
20 seconds HIGH intensity
30 seconds HIGH intensity
30 seconds HIGH intensity
45 seconds HIGH intensity
60 seconds HIGH intensity
90 seconds LOW intensity
60 seconds LOW intensity
90 seconds LOW intensity
60 seconds LOW intensity
90 seconds LOW intensity
90 seconds LOW intensity
6
Ben Pakulski's...
MI40
Foundation
Abs & Calves
* On one workout day, perform ab training, on the next workout day, train the calves; alternate back and forth throughout the program.
Abs:
- choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is reached for a total of 10 minutes.
- perform slow controlled reps (ideally 8-10 seconds each with 3-4 of those seconds spent applying a hard isometric in the contracted position).
- take no more than 15 seconds rest if ever / whenever needed.
- if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises, add resistance / weight next time out.
* suggestions for exercises can be found in the ‘exercise library’ document if unsure.
Calves:
Workout 1: perform the below routine with a straight-leg calf exercise.
Workout 2: perform the below routine with a bent-knee calf exercise.
* suggestions for exercises can be found in the accompanying ‘Exercise Execution Guide’ if unsure.
Routine:
- set a timer and simply aim to perform as many reps as possible in 10 minutes.
- use a 4-0-1-0 tempo.
- try to minimize any rest throughout (zero ideally).
- aim to increase the weight by 5% used each week if appropriate.
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7
Ben Pakulski's...
MI40
Foundation
Calendar
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
OFF
Chest / Arms
AM: Sunday Squat
OFF
A.M Back
OPTIONAL PM:
Delts / Triceps
AM: Sunday Squat
OFF
Delts / Arms
AM: Sunday Squat
OPTIONAL PM:
Hypertrophy Back
OFF
AM: Chest / Arms
OPTIONAL PM:
Delts
AM: Sunday Squat
OFF
Arms
AM: Sunday Squat
OPTIONAL PM:
Hypertrophy Back
AM: Chest / Delts
OPTIONAL PM:
Arms
OFF / REST
OFF / REST
Indoctrination of Precision Execution
Week / Phase 1
Weight Testing
Day
Chest / Front &
Side Delts
Deadlift / Intense
Back
Legs
End-Range Time Under Tension
Week / Phase 2
OFF
Chest / Front &
Side Delts
Deadlift / Intense
Back
Legs
Accumulation
Week / Phase 3
OFF
Chest / Front &
Side Delts
Deadlift / Intense
Back
Legs
Lactic Intensity
Week / Phase 4
OFF
Chest / Front &
Side Delts
Deadlift / Intense
Back
Legs
Pause & Prime
Week / Phase 5
OFF
Chest / Front &
Side Delts
Deadlift / Intense
Back
Legs
E.L.F (Every Last Fiber)
Week / Phase 6
OFF
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Chest / Front &
Side Delts
Deadlift / Intense
Back
Legs
8
Ben Pakulski's...
MI40
Foundation
Day 1 - Weight Testing Day
On day 1 you have one goal and one goal ONLY...
Selecting your appropriate starting weights for the program to set yourself up for maximum success over the 40 days!
MI40-Foundation typically makes use of shorter rest rest periods and longer tempos, both of which you may not be accustomed to. This combination will typically result in
you being able to lift less weight than you may think you typically can from set to set in order hit the prescribed target reps with correct form... this is okay and NOT to to be
feared! (read the 'Training Guide' .pdf for more on this). I do NOT want you to fall into the trap of wasting time and energy using inappropriate weighs trying to figure it out
as you go... I hope your aim is to achieve MAXIMUM results over the next 40 days, and that's what I want for you to!. This means leaving your ego at the door and lifting
the appropriate weight to hit your targets and to optimize your physique transformation.
By knowing the weights you should use on the prescribed exercises for day 1, you should be in a better position to more accurately estimate your stating weights for each
exercise of the program and hit the ground running.
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9
Ben Pakulski's...
MI40
Foundation
Phase 1: Indoctrination OF PRECISION EXECUTION
In Week 1, focus your energy and effort on attentuating intensity of contraction without forced reps.
The goal here is to learn aggressive and intense contractions without losing precision execution.
Reinforce my 6 Essentials of Exercise
> Initiate with the working muscle
> Maintain continuous Tempo (no accelerating)
> Maintain continuous tension at the extremes of the range
> Ensure maximum muscle shortening
> Stimulate all points of the strength curve
> Ensure optimal posture.
There will be optional arm training included on various days below that you may perform in addition to the prescribed workout, inparticular if arms are a lagging body part
for you (this will be a theme throughout the program) - arms require less recovery time compared to larger bodyparts, working them is less taxing, so the option is there.
If you are a beginner it is NOT recommended to follow them.
If you are an advanced athlete, or if this is not your first time running through the program, you may consider following the supplemental training.
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10
Ben Pakulski's...
Week 1
MI40
Foundation
Day 1 - Weight Testing Day
Exercise
Sets
Target
Reps
*
Tempo
Approx. Workout Time: 44 mins
Rest
(secs)
A1
Flat BB Bench Press
3
8-10
Stop 1-2 reps short
4-0-1-0
of failure
40
B1
One-Arm Dumbbell Rows
3
8-10
Stop 1-2 reps short
4-0-1-0
of failure
40
C1
Deadlifts (bent-knee)
3
8-10
Stop 1-2 reps short
4-0-1-0
of failure
40
D1
Wide-Grip Lat Pulldowns
3
8-10
Stop 1-2 reps short
4-0-1-0
of failure
40
E1
BB Back Squats
3
8-10
Stop 1-2 reps short
4-0-1-0
of failure
40
F1
Leg Press (feet mid-way on platform)
3
8-10
Stop 1-2 reps short
4-0-1-0
of failure
40
G1
Lying Leg Curls (in hip extension)
3
8-10
Stop 1-2 reps short
4-0-1-0
of failure
40
H1
DB Lateral Raises, Seated
3
8-10
Stop 1-2 reps short
4-0-1-0
of failure
40
I1
Dumbbell Curls, Seated
3
8-10
Stop 1-2 reps short
4-0-1-0
of failure
40
J1
Tricep Pushdowns / Pressdowns, Overhand-Grip
3
8-10
Stop 1-2 reps short
4-0-1-0
of failure
40
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Set / Weight / Reps
11
Ben Pakulski's...
Week 1
MI40
Foundation
Day 2 - Chest & Delts
Exercise
Approx. Workout Time: 44 mins
Sets
Target
Reps
*
Tempo
Rest
(secs)
+ NOS (Last Set)
4-0-1-0
40
A1
30º Incline DB Chest Press - focus on keeping
hands outside of elbows at the bottom of the rep
4
8
B1
45º Incline BB Bench Press - no back arch.
Flatten lower back to bench
4
8
4-0-1-0
0
B2
Parallel Bar Chest Dips
4
Failure
4-0-1-0
120
Horizontal Cable Flys / Crossovers (hands to chinC1 height at the top) - focus on bringing elbows
across the body, not the hands
3
8
+ NOS (Last Set)
4-0-1-1
0
C2
Incline Machine / Hammer-Strength Chest Press
3
8
+ NOS (Last Set)
4-0-1-0
40
D1
DB Lateral Raises, Seated (1/2 reps at the top)
3
8
1 1/2’s
4-0-1-0
0
D2
Cable Lateral Raises
3
8
+ NOS (Last Set)
4-0-1-0
40
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Set / Weight / Reps
12
Ben Pakulski's...
Week 1
MI40
Foundation
Day 3 - Back
Exercise
Sets
Target
Reps
A1
One-Arm Dumbbell Rows
8
8
B1
Seated Cable Rows, Reverse-Grip
4
8
C1
Deadlifts (bent-knee)
4
8
D1
Reverse-Grip Lat Pulldowns
3
8
E1
Dumbbell Curls, Seated
3
8
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*
+ NOS (Last Set)
+ NOS (Last Set)
Approx. Workout Time: 45 mins
Tempo
Rest
(secs)
4-0-1-1
40
4-0-1-0
40
4-0-1-0
80
4-0-2-0
40
4-0-1-1
40
Set / Weight / Reps
13
Ben Pakulski's...
Week 1
MI40
Foundation
Day 4 - Legs
Approx. Workout Time: 38 mins
Sets
Target
Reps
*
Tempo
Rest
(secs)
A1 Leg Extensions
4
8
2 second
Isometrics at the
top of the range
4-0-1-2
0
A2 Leg Extensions (same weight as A1)
4
8
Full Reps
4-0-1-0
0
Exercise
A3
Leg Extensions (same weight as A1, all partial
reps as much range as you can)
4
8
+ Partials to Failure 2-0-1-0
B1
Lying Leg Curls (in hip extension)
4
8
4-0-1-0
0
B2
Banded Lying Leg Curls (hips up) - banded from
the bottom
4
8
4-0-1-0
40
C1
Leg Press, feet high (Hamstring / Glute
Emphasis)
6
8
4-0-1-0
0
C2
Leg Press - feet low (Quad Emphasis)
6
8
4-0-1-0
40
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+ NOS (Last Set)
Set / Weight / Reps
120
14
Ben Pakulski's...
Week 1
MI40
Foundation
Day 6 - Chest / Arms
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 43 mins
Tempo
Rest
(secs)
A1
Flat BB Bench Press - just outside of shoulderwidth-grip
4
8
4-0-1-0
40
B1
Incline DB Chest Press
4
8
4-0-1-0
40
C1
High Cable, Lateral Bicep Curls
4
12
4-0-1-0
40
D1
One-Arm Dumbbell Preachers Curls
4
8
4-0-1-0
40
E1
Incline Dumbbell Curls
4
15
4-0-1-0
40
F1
Machine Tricep Dips
3
20
4-0-1-0
40
F2
Lying BB / E.Z Tricep Extensions / Skull Crushers
3
8
4-0-1-0
40
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Set / Weight / Reps
15
Ben Pakulski's...
Week 1
MI40
Foundation
Day 7 - A.M - Squats
Sets
Target
Reps
A1 BB Front Squats
4
12
B1
BB Back Squats (1/2 reps at the bottom)
4
8
C1
Walking Lunges
3
D1
Seated Leg Curls (sitting tall in hip flexion)
Approx. Workout Time: 44 mins
Tempo
Rest
(secs)
4-1-1-0
120
4-1-1-0
40
15
3-0-1-0
40
8
10
4-1-1-1
80
E1 Wide-Grip Pullups
6
8
4-0-1-1
40
E2
6
40
2-0-1-0
40
Exercise
*
1 1/2’s
Set / Weight / Reps
Optional Bonus Work (approx. 24 mins):
Push-Ups
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16
Ben Pakulski's...
MI40
Foundation
Phase 2: End-Range Time Under Tension
Emphasis will be placed on getting strong at the extreme ends of the range under complete control.
If you have a particular weak muscle-group, this will be your greatest opportunity to make progress.
Ensure that you are in complete control and actively SQUEEZING the working muscle during the isometrics and pauses, not just 'holding it there'.
Take advantage of the partial reps prescribed as additional practice - they are placed specifically at the parts of the range that are most difficult for that exercise.
Expect to use about 20% less weight than you would for a normal set of each given exercise.
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17
Ben Pakulski's...
Week 2
MI40
Foundation
Day 9 - Chest / Delts
Exercise
Approx. Workout Time: 43 mins
Sets
Target
Reps
*
Tempo
Rest
(secs)
A1
Flat DB Chest Press*
4
8
+ NOS (Last Set)
4-1-1-0
120
B1
Incline DB Chest Press (1/2 reps at the bottom)
4
8
1 1/2’s
4-0-1-0
40
C1
DB Overhead Press
3
8
4-0-1-0
0
C2
DB Lateral Raises, Seated (one second squeeze
at the top)
3
8
4-0-1-1
40
3
15
4-0-1-2
0
3
8
4-0-1-0
40
Horizontal Cable Flys / Crossovers (hands to chinD1 height at the top) (overload the shortened
position)
D2
Incline Machine / Hammer-Strength Chest Press
(overload the lengthened position)
+ NOS (Last Set)
Set / Weight / Reps
* Perform 6-10 second isometrics in the shortest range before each set.
Optional Bonus Work (approx. 11 mins):
E1
Two-Arm High Cable Curls
3
8
4-0-1-1
40
E2
Machine Preacher Curls
3
15
4-0-1-2
40
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18
Ben Pakulski's...
Week 2
MI40
Foundation
Day 10 - Back
Approx. Workout Time: 45 mins
Sets
Target
Reps
*
Tempo
Rest
(secs)
Straight-Arm Pulldowns/Pullovers
6
15
Wam-Up /
Activation Sets
4-0-1-4
-
A1
Reverse-Grip Lat Pulldowns
4
8
4-0-1-1
40
B1
Deadlifts (bent-knee)
8
8
C1
One-Arm Dumbbell Rows
8
8
D1
Reverse-Pec Fly (for rear delts, not back) Shoulder-Blades REtracted
4
8
D2
Reverse-Pec Fly (for rear delts, not back) Shoulder-Blades PROtracted
4
8
Exercise
-
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Every set to failure.
Don’t lock out at
4-0-1-0
the top
Rest only 20
seconds between 4-0-1-0
arms
+ NOS (Last Set)
Set / Weight / Reps
80
20
4-0-1-0
0
4-0-1-0
40
19
Ben Pakulski's...
Week 2
MI40
Foundation
Day 11 - Legs (Hamstring Emphasis)
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 46 mins
Tempo
Rest
(secs)
4-0-1-0
40
A1
Leg Press
6
8
B1
Lying Leg Curls (in hip extension)
6
6
Cluster Sets*
4-0-1-0
20
C1
Lying Leg Curls (hips up)
4
8
+ NOS (All Sets)
4-0-1-1
40
4
15
4-1-1-0
40
4
8
4-1-1-0
0
D1 Stiff Leg Deadlift
E1
3/4 Leg Press, Single Leg - with downward intent
(only 3/4 of the way up)
Set / Weight / Reps
* (incomplete rest) - Pick a weight you can do for 10, but only do 6; rest 20 secs and repeat for the next set.
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20
Ben Pakulski's...
Week 2
MI40
Foundation
Day 13 - A.M - Back
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 42 mins
Tempo
Rest
(secs)
A1
Seated Cable Rows, Shoulder-Width-Grip
(isometric in shortened range)
4
8
4-0-1-2
0
A2
45º Incline Prone Supported Two-Arm Dumbbell
Rows
4
8
4-0-1-0
0
A3
Reverse-Grip Lat Pulldowns
4
8
+ 8 partial reps at
the top of the range
after each set
4-0-1-1
120
B1
Assisted Wide-Grip Pullups
4
8
+ NOS (All Sets)
4-0-1-1
40
C1
Bent Barbell Rows (Overhand-Grip)
4
8
4-0-1-0
40
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Set / Weight / Reps
21
Ben Pakulski's...
Week 2
MI40
Foundation
Day 13 - OPTIONAL P.M - Delts / Triceps
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 46 mins
Tempo
Rest
(secs)
A1
DB Lateral Raises, Seated (heavy)
4
8
4-0-1-1
40
B1
Machine Shoulder Press - Bottom of range, 3/4 of
the way up
4
8
4-1-1-0
40
C1
DB Overhead Press - Top of range down to upperarm parallel with the ground
4
15
4-0-1-0
40
D1
DB Lateral Raises, Seated
4
20
3-0-1-0
40
E1
Machine Tricep Dips
4
20
3-0-1-2
40
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+ NOS (All Sets)
Set / Weight / Reps
22
Ben Pakulski's...
Week 2
MI40
Foundation
Day 14 - A.M - Squats
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 42 mins
Tempo
Rest
(secs)
A1
BB Back Squats
8
8
4-1-1-0
120
B1
BB Alternating Lunges
5
12
3-1-1-0
40
C1
Banded Hack Squats with feet together (banded
from the bottom, don't lock out)
5
8
4-1-1-0
40
Set / Weight / Reps
Optional Auxillary Work (approx. 12 mins):
D1
Barbell Curls
3
8
4-0-1-0
40
D2
Barbell Preacher Curls
3
8
4-1-1-0
40
D3
Two-Arm High Cable Curls
3
8
4-0-1-1
40
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23
Ben Pakulski's...
MI40
Foundation
Phase 3: Accumulation
You will be emphasizing getting strong at the extreme ends of the range under complete control.
Pay close attention to tempo and to use any prescribed pauses or isometrics as an opportunity to find an aggressive contraction, not an opportunity to pause and rest.
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24
Ben Pakulski's...
Week 3
MI40
Foundation
Day 16 - Chest / Delts
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 47 mins
Tempo
Rest
(secs)
4-0-1-0
40
A1
Incline BB Bench Press (no arch, abs down,
lower back flat against the pad)
4
8
B1
Incline DB Chest Press
4
8
+ NOS (Last Set)
3-2-1-0
40
C1
Flat DB Flys - 3/4 of the way up. Slow concentric.
4
8
+ NOS (Last Set)
4-1-3-0
0
C2
Push-Ups*
4
Failure
4-1-X-0
40
D1
DB Overhead Press
3
8
4-1-1-0
0
D2
Bent DB Lateral Raises
3
8
4-0-1-0
40
E1
DB Lateral Raises, Seated
3
8
3-0-1-2
0
E2
Cable Lateral Raises
3
20
3-2-1-0
40
Set / Weight / Reps
* Pause at the bottom, retract shoulders, explode up with inward intent.
Optional Bonus Work (approx. 10 mins):
F1
Barbell Preacher Curls
4
8
4-0-1-0
40
F2
Incline Dumbbell Curls
4
8
4-0-1-0
40
www.mi40nation.com
25
Ben Pakulski's...
Week 3
MI40
Foundation
Day 17 - Back
Exercise
Sets
Target
Reps
A1
Deadlifts (bent-knee) - from a rack, set just below
knee-height (go heavy)
4
8
B1
Deadlifts (bent-knee) - from the floor, slow
concentric
3
8
C1
One-Arm Dumbbell Rows
5
D1
Supported Machine Rows
E1
Reverse-Grip Lat Pulldowns
Approx. Workout Time: 47 mins
Tempo
Rest
(secs)
4-0-1-0
120
Note the Tempo
6-0-6-0
40
8
+ NOS (Last Set)
3-0-1-2
40
3
8
+ NOS (Last Set)
4-0-1-0
40
3
8
+ NOS (Last Set)
4-1-1-0
40
*
Set / Weight / Reps
Optional Bonus Work (approx. 10 mins):
F1
Close-Grip BB Bench Press
4
8
4-0-1-0
40
F2
Tricep Pushdowns / Pressdowns, Overhand-Grip
4
8
4-0-1-3
40
www.mi40nation.com
26
Ben Pakulski's...
Week 3
MI40
Foundation
Day 18 - Legs (hamstring emphasis)
Sets
Target
Reps
5
8
A2 Leg Extensions
5
12
B1
Hack Squats (1/2 reps at the bottom)
4
B2
Seated Leg Curls
C1
Leg Press, Single Leg (Downward Intent - Ham
Emphasis)
Exercise
A1
Lying Leg Curls (in hip extension)
www.mi40nation.com
Approx. Workout Time: 45 mins
Tempo
Rest
(secs)
4-0-1-1
0
+ NOS (Last Set)
4-0-1-2
40
20
1 1/2’s
4-0-1-0
0
4
8
+ NOS (Last Set)
4-1-1-0
40
5
10
3-1-1-0
0
*
Set / Weight / Reps
27
Ben Pakulski's...
Week 3
MI40
Foundation
Day 20 - Delts / Arms
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 48 mins
Tempo
Rest
(secs)
A1
DB Lateral Raises, Seated
3
8
3-0-1-2
0
A2
Bent DB Lateral Raises
3
8
4-0-1-0
0
A3
DB Overhead Press
3
8
4-0-1-0
0
A4
Machine Shoulder Press
3
8
4-0-1-0
0
A5
Cable Lateral Raises
3
8
4-1-1-0
80
B1
DB Lateral Raises, Seated
8
8
+ NOS (Last Set)
4-0-1-0
40
C1
High Cable, Lateral Bicep Curls
3
12
+ NOS (Last Set)
4-0-1-1
0
C2
Two-Arm Cable Kickbacks
3
12
+ NOS (Last Set)
4-0-1-1
40
D1
Barbell Preacher Curls
3
8
4-0-1-0
0
D2
Lying BB / E.Z Tricep Extensions / Skull Crushers
3
8
4-0-1-0
40
www.mi40nation.com
Set / Weight / Reps
28
Ben Pakulski's...
Week 3
MI40
Foundation
Day 21 - A.M - Squats
Exercise
Sets
Target
Reps
A1
BB Front Squats
6
6
B1
Lying Leg Curls (in hip extension)*
8
5
C1
Bulgarian Split-Squats
5
8
D1
Hack Squats** (1/2 reps at the bottom before the
pause)
5
8
D2
Hack Squats***
5
20
*
Cluster Sets
1 1/2’s
Approx. Workout Time: 42 mins
Tempo
Rest
(secs)
4-0-1-0
90
4-0-1-0
20
4-0-2-0
0
4-4-1-0
0
4-0-1-0
40
Set / Weight / Reps
* "Cluster sets"- choose a weight you could normally do for 8-10 reps but only do 5 perfect reps. Rest 20 seconds and repeat. Enjoy!
** Note the tempo! 4 second pause at the bottom. DO NOT relax or sink into the rep. Focus on keeping tension but getting a max stretch.
*** Drop the weight by 20% from D1 to D2. All the way down, 3/4 of the way up.
www.mi40nation.com
29
Ben Pakulski's...
Week 3
MI40
Foundation
Day 21 - Optional P.M - Back
Exercise
Approx. Workout Time: 41 mins
Sets
Target
Reps
*
Tempo
Rest
(secs)
+ NOS (Last Set)
3-0-1-2
40
A1
One-Arm Dumbbell Rows
4
8
B1
Straight-Arm Pulldowns/Pullovers
5
12
4-0-1-0
0
B2
Reverse-Grip Lat Pulldowns
5
8
6-0-1-0
40
C1
Supported Machine Rows
5
8
4-0-1-0
40
D1
Alternating One-Arm Dumbbell Rows
3
12
3-0-1-0
40
www.mi40nation.com
10 sec eccentric
last rep each set
Set / Weight / Reps
30
Ben Pakulski's...
MI40
Foundation
Phase 4: Lactic Intensity
This week is going to focus on recruiting higher threshdold muscle fibers, then incorporating higher time under tension in some later sets to increase lactic acid and
metabolic demand.
Increased lactic acid is highly correlated with the production of growth hormone to help you build more muscle while stripping off excess body fat.
The increased time under tension and blood flow will also provide a cell-swelling stimulus known as hyperemia (...it's a good thing, trust me ;)).
www.mi40nation.com
31
Ben Pakulski's...
Week 4
MI40
Foundation
Day 23 - Chest / Delts
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 43 mins
Tempo
Rest
(secs)
A1
Push-Ups*
5
20
4-1-1-0
40
B1
Pec Deck / Machine Flys (overload the short end
of the range)
5
12
4-0-1-2
40
C1 Banded Flat DB Chest Press
5
8
4-0-1-0
40
D1
Incline DB Chest Press
5
8
4-0-1-0
40
E1
Flat DB Flys
5
8
4-0-1-0
40
Set / Weight / Reps
* Inward intent. Controlled with the purpose of activation and scapula mobility, not effort. If it is difficult for you, try placing your hands on a bench.
www.mi40nation.com
32
Ben Pakulski's...
Week 4
MI40
Foundation
Day 24 - Back
Approx. Workout Time: 41 mins
Sets
Target
Reps
*
Tempo
Rest
(secs)
A1 Reverse-Grip Pullups
6
8
+ NOS (Last 2
Sets)
4-0-1-0
40
B1 Bent Barbell Rows (Underhand-Grip)
5
8
4-0-1-0
40
C1
One-Arm Dumbbell Rows
5
8
4-0-1-0
40
D1
Deadlifts (bent-knee)
5
20
3 warm-up sets,
4-0-1-0
then 5 working sets
40
4
8
+ NOS (Last Set)
4-0-1-1
0
Exercise
Set / Weight / Reps
Optional Bonus Work (approx. 26 mins):
E1 Single-Arm, High Cable, Lateral Bicep Curls
F1
One-Arm Dumbbell Preachers Curls (1/2 reps at
the top)
3
8
1 1/2’s
4-0-1-0
0
G1
Incline Cable Curls (facing away from apparatus)
3
12
+ NOS (Last Set)
3-0-1-2
40
www.mi40nation.com
33
Ben Pakulski's...
Week 4
MI40
Foundation
Day 25 - Legs (Hamstring Emphasis)
Exercise
Sets
Target
Reps
A1
Seated Leg Curls (lean forward from the hips, not
lower back)
4
8
A2
Seated Leg Curls (lean back against the bad)
4
8
B1
Single-Leg Lying Leg Curls (in hip extension),
alternating
4
8
B2
Leg Press, Single Leg
4
20
C1
Leg Press - feet low (Quad Emphasis)
4
4
C2 Leg Extensions
www.mi40nation.com
Approx. Workout Time: 49 mins
Tempo
Rest
(secs)
4-0-1-0
40
4-1-1-1
40
4-0-1-1
0
3/4 of the way up
4-0-1-0
0
20
Explosive,
continuous reps.
Contract first.
4-0-1-0
0
10
+ NOS (Last Set)
4-0-1-0
40
*
+ NOS (Last Set)
Set / Weight / Reps
34
Ben Pakulski's...
Week 4
MI40
Foundation
Day 27 - A.M - Chest / Arms
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 42 mins
Tempo
Rest
(secs)
A1
Incline BB Bench Press*
6
8
4-1-1-0
120
B1
Incline DB Chest Press
4
8
4-0-1-0
40
C1
Flat DB Chest Press (arch your upper back, not
your lumbar)
4
8
+ NOS (Last Set)
4-0-1-0
40
D1
Flat DB Flys (1/2 reps at the bottom, focus on
keeping retraction)
4
8
1 1/2’s
4-0-1-0
0
D2
Pec Deck / Machine Flys
4
12
+ NOS (Last Set)
4-0-1-0
40
Set / Weight / Reps
* 3 sets hands shoulder width, 3 sets hands 2" outside shoulders, Inward Intent. Heavy & explosive.
www.mi40nation.com
35
Ben Pakulski's...
Week 4
MI40
Foundation
Day 27 - Optional P.M - Delts
Exercise
Approx. Workout Time: 30 mins
Sets
Target
Reps
*
Tempo
Rest
(secs)
Warm-Up /
Activation Sets
3-0-1-2
40
A1
Cable Lateral Raises
4
12
B1
DB Lateral Raises, Seated
5
8
4-0-1-0
0
B2
Bent DB Lateral Raises
5
8
4-0-1-0
0
B3
DB Overhead Press
5
15
4-0-1-0
40
C1
Cable Lateral Raises
4
10
3-0-1-0
40
www.mi40nation.com
+ NOS (Last Set)
Set / Weight / Reps
36
Ben Pakulski's...
Week 4
MI40
Foundation
Day 28 - A.M - Squats
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 43 mins
Tempo
Rest
(secs)
A1
BB Back Squats
8
6
4-0-1-0
90
B1
Lying Leg Curls (in hip extension)
5
8
4-1-1-0
0
B2
Lying Leg Curls (hips up)
5
8
+ Partials to Failure 4-0-1-0
0
B3
Hack Squats with feet together (banded from the
bottom if possible)
5
8
4-0-1-0
0
B4
Walking Lunges
5
10
3-0-X-0
180
www.mi40nation.com
Set / Weight / Reps
37
Ben Pakulski's...
MI40
Foundation
Phase 5: Pause & Prime
We are going to deload the muscular and nervous systems for 5 days by decreasing overall work and focusing on the same training as week 1.. intensification of
contraction and reinforcing the 6 essentials.
Your nutrition this week should focus on alkalizing and decreasing inflammation just as during the first week - lower carb, higher fibre and higher healthy fats.
Increase your consumption of fish oils, greens, and electrolytes during the day, away from training.
www.mi40nation.com
38
Ben Pakulski's...
Week 5
MI40
Foundation
Day 30 - Chest / Delts
Exercise
Approx. Workout Time: 40 mins
Sets
Target
Reps
*
Tempo
Rest
(secs)
Pause & Prime
4-1-1-0
40
A1
Flat BB Bench Press
6
8
B1
Incline DB Chest Press (hands slightly outside of
elbows)
3
8
4-1-1-0
40
C1
Incline Smith Machine Bench Press (start 4" from
chest to extension)
3
8
4-0-1-0
40
D1
Machine / Hammer-Strength Chest Press (1/2
reps at the bottom before the pause)
3
8
1 1/2’s
4-1-1-0
40
E1
Cable Lateral Raises (1/2 reps at the top after
the isometric hold)
3
12
1 1/2’s
4-0-1-1
40
F1
DB Front Raises
3
12
4-0-1-1
40
G1
Bent DB Lateral Raises
3
12
4-0-1-0
40
www.mi40nation.com
Set / Weight / Reps
39
Ben Pakulski's...
Week 5
MI40
Foundation
Day 31 - Back
Exercise
Approx. Workout Time: 44 mins
Sets
Target
Reps
*
Tempo
Rest
(secs)
Explosive
contraction (lower
back remains flat)
4-0-X-0
80
A1
Deadlifts (bent-knee)
5
15
B1
Straight-Arm Pulldowns/Pullovers
5
10
4-1-1-1
40
C1
Supported Machine Rows
3
8
4 Second Isometric
4-0-1-4
Squeeze
40
D1
Two-Arm Dumbbell Rows
3
8
4 Second Isometric
4-0-1-4
Squeeze
40
E1
"Reverse-Crunch" Hyperextensions
3
15
Slow Concentric +
4 Second Isometric 4-0-4-4
Squeeze
40
Set / Weight / Reps
Optional Bonus Work (approx. 16 mins):
F1
Barbell Curls
4
8
4-0-1-1
0
F2
Barbell Preacher Curls
4
8
4-1-1-1
0
F3
Incline Dumbbell Curls
4
8
4-0-1-0
120
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40
Ben Pakulski's...
Week 5
MI40
Foundation
Day 32 - Legs (hamstring emphasis)
Exercise
A1 Stiff Leg Deadlift
Sets
Target
Reps
4
Approx. Workout Time: 39 mins
Tempo
Rest
(secs)
20
4-0-1-0
40
*
B1
Leg Press, feet high and wide (Hamstring / Glute
Emphasis)
4
20
4-0-1-0
40
C1
Alternating Single-Leg Lying Leg Curls (in hip
extension)
4
8
4-0-1-0
0
C2
Walking Lunges
4
15
4-0-1-0
40
2
8
4-0-1-0
40
D1 Leg Extensions
www.mi40nation.com
+ NOS (All Sets)
Set / Weight / Reps
41
Ben Pakulski's...
Week 5
MI40
Foundation
Day 34 - Arms
Exercise
Sets
Target
Reps
*
Tempo
Approx. Workout Time: 45 mins
Rest
(secs)
Set / Weight / Reps
Giant&set&format.&&Complete&all&biceps&exercises&before&starting&with&the&triceps.&&Execute&activation&style&warmups&before&starting&each&body&part.
A1
Barbell Curls
5
8
4-0-1-0
0
A2
Barbell Preacher Curls
5
8
4-0-1-0
0
A3
Incline Dumbbell Curls
5
8
4-0-1-0
0
A4
Incline Cable Curls (facing away from apparatus)
5
8
4-0-1-0
120
B1
Machine Tricep Dips
5
8
4-0-1-0
0
B2
Tricep Pushdowns / Pressdowns, Overhand-Grip
5
8
4-0-1-0
0
B3
Standing Overhead Cable / Rope Extensions
(facing away from apparatus)
5
8
4-0-1-0
0
B4
Lying BB / E.Z Tricep Extensions / Skull Crushers
5
8
4-0-1-0
120
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42
Ben Pakulski's...
Week 5
MI40
Foundation
Day 35 - A.M - Squats
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 43 mins
Tempo
Rest
(secs)
A1
BB Back Squats - heels elevated
6
8
3-2-1-0
40
B1
Deadlifts (bent-knee)
6
8,6,4,8,6,
4
4-0-1-0
40
C1
Weighted Bulgarian Split-Squats (1/2 reps at the
bottom)
5
20
1 1/2’s
4-1-1-0
40
5
8
Note the tempo
6-0-1-3
40
D1 Reverse-Grip Assisted Pullups
www.mi40nation.com
Set / Weight / Reps
43
Ben Pakulski's...
Week 5
MI40
Foundation
Day 35 - OPTIONAL - P.M - Back
Exercise
Sets
Target
Reps
A1
Straight-Arm Pulldowns/Pullovers
4
10
B1
Wide-Grip Lat Pulldowns
5
8
C1
Seated Cable Rows, Reverse-Grip
5
8
D1
Supported Machine Rows
4
10
D2
"Reverse-Crunch" Hyperextensions
4
12
www.mi40nation.com
*
+ NOS (Last Set)
+ NOS (Last Set)
Approx. Workout Time: 35 mins
Tempo
Rest
(secs)
4-0-1-1
40
4-0-1-0
40
4-1-1-0
40
4-0-1-0
0
4-0-1-0
40
Set / Weight / Reps
44
Ben Pakulski's...
MI40
Foundation
Phase 6: Every Last Fiber
Time to crank things into high gear!
By now the 6 essentials of exercise should be second nature. Week 6 is going to test you mentally and physically!
Own every contraction, and make each rep count.
No matter what, your execution should NT get sloppy!
This is where you have to really break past those mental barriers that have been holding you back - you now have the tools to succeed.
The plan is laid out for you, all you have to do is execute and PUSH YOURSELF TO YOUR LIMITS!
Time to DOMINATE!
www.mi40nation.com
45
Ben Pakulski's...
Week 6
MI40
Foundation
Day 37 - Chest / Delts
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 40 mins
Tempo
Rest
(secs)
A1
Flat DB Chest Press
6
10,8,6,10,
8,6
4-0-1-0
40
B1
Incline DB Chest Press
4
8
4-0-1-0
40
C1
DB Overhead Press
3
8
4-0-1-0
40
D1
Parallel Bar Chest Dips
3
8
4-0-1-0
0
D2
Horizontal Cable Flys / Crossovers (hands to chinheight at the top)
3
15
4-0-1-0
40
E1
DB Lateral Raises, Seated
3
8
4-0-1-0
40
F1
DB Front Raises
3
8
4-0-1-0
40
+ NOS (All Sets)
Set / Weight / Reps
Optional Bonus Work (approx. 15 mins):
G1
Lying BB / E.Z Tricep Extensions / Skull Crushers
5
8
4-0-1-0
40
H1
One-Arm Dumbbell Preachers Curls
4
10
4-0-1-0
40
www.mi40nation.com
46
Ben Pakulski's...
Week 6
MI40
Foundation
Day 38 - Back
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 42 mins
Tempo
Rest
(secs)
A1
Straight-Arm Pulldowns/Pullovers
4
10
4-0-1-0
40
B1
One-Arm Dumbbell Rows
5
10
4-0-1-0
40
C1
Seated Cable Rows, Reverse-Grip
4
8
4-0-1-0
0
C2
Reverse-Grip Lat Pulldowns
4
8
4-0-1-0
0
C3
Deadlifts (bent-knee)
4
8
4-0-1-0
120
D1
Reverse-Pec Fly (for rear delts, not back)Shoulder-blades REtracted
4
10
4-0-1-0
0
D2
Reverse-Pec Fly (for rear delts, not back)Shoulder-blades PROtracted
4
10
4-0-1-0
40
www.mi40nation.com
Set / Weight / Reps
47
Ben Pakulski's...
Week 6
MI40
Foundation
Day 39 - Legs (Hamstring Emphasis)
Sets
Target
Reps
A1 Leg Extensions
3
A2
Hack Squats
A3
Approx. Workout Time: 41 mins
Tempo
Rest
(secs)
8
4-0-1-0
0
3
8
4-0-1-0
0
BB Alternating Lunges
3
12
4-0-1-0
0
A4
Leg Press
3
20
4-0-1-0
180
B1
Hack Squats with feet together
3
10
4-0-1-0
0
B2
Leg Press - feet low (Quad Emphasis)
3
10
4-0-1-0
0
B3
Leg Press - feet wide
3
10
4-0-1-0
0
3
15
4-0-1-0
180
Exercise
B4 Leg Extensions
www.mi40nation.com
*
Set / Weight / Reps
48
Ben Pakulski's...
Week 6
MI40
Foundation
Day 40 - A.M - Chest / Delts
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 44 mins
Tempo
Rest
(secs)
A1
Incline BB Bench Press
4
8
4-0-1-0
0
A2
Flat DB Chest Press
4
8
4-0-1-0
0
A3
Flat DB Flys (1/2 reps at the bottom)
4
12
1 1/2’s
4-0-1-0
0
A4
Horizontal Cable Flys / Crossovers (hands to chinheight at the top) (1/2 reps at the top)
4
12
1 1/2’s
4-0-1-0
0
A5
Push-Ups
4
12
4-0-1-0
180
B1
DB Lateral Raises, Seated
3
20
4-0-1-0
0
B2
DB Front Raises
3
8
4-0-1-0
40
www.mi40nation.com
+ NOS (Last Set)
Set / Weight / Reps
49
Ben Pakulski's...
Week 6
MI40
Foundation
Day 40 - Optonal P.M - Arms
Exercise
Sets
Target
Reps
*
Approx. Workout Time: 43 mins
Tempo
Rest
(secs)
A1
High Cable, Lateral Bicep Curls
5
8
4-0-1-1
0
A2
One-Arm Rope Tricep Pushdowns / Pressdowns
with Elbow Behind Body, Neutral-Grip
5
8
4-0-1-1
40
B1
Incline Dumbbell Curls
4
10
4-1-1-0
0
B2
Machine Preacher Curls
4
8
4-0-1-0
40
C1
Lying BB / E.Z Tricep Extensions / Skull Crushers
4
10
4-1-1-0
0
C2
Tricep Pushdowns / Pressdowns, Overhand-Grip
4
8
4-0-1-0
40
+ NOS (Last 2
Sets)
+ NOS (Last 2
Sets)
Set / Weight / Reps
END OF PROGRAM
www.mi40nation.com
50