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A Hype
Introduction
First off, thank you for purchasing my program. Over my last
9 YEARS of training, I’ve seen insane gains by balancing weight,
volume and frequency through my workouts. This program
highlights all three and will target help you build the
Greek God Physique. I am excited for you to get started!
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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.
☛ H
ave 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 Noel Civichan nor Majin Aesthetics
are responsible for any injuries, illnesses,
diseases or any other health problems
suffered by customers who purchase
any training programs.
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Getting Started
This is program is not for the weak minded. It will push
your body to it’s limits. The program is rooted on an
old hungarian way of training. You will be doing squats
at the start of all your workouts. You will be taking
advantage of the temporary boost in testosterone to
help pack on that muscle mass. Squat heavy and hard
my friends. The sets should be heavy enough where
you fail on the 8-10 rep range. For Sets you do to
failure, drop the weight if you can do at least 8.
From there, increase the weight by 1-5 lbs the
following weeks ,or even focus on going slower on
the movement. Remember just go harder than last
time. That is all that matters.
WARM UP: Before every workout,
be sure to foam roll and warm up
properly with light movement.
Rest Times
Rest times should be 1 minute on your heavy compound
movements and a minute 30 on your accessory lifts.
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Diet
As far as your diet goes, if you want to
make ideal strength gains and lose fat,
make sure your body is at maintenance calories.
DO NOT HEAVY BULK.
How to calculate calories:
“https://tdeecalculator.net/”
☛ Go to online calorie expenditure calculator
and put in your info/stats
☛ Fill protein first with 1.75x your body weight.
(4cal for protein/carbs, 9 calories fats)
☛ Fill the rest with carbs and fats
Sleep
Make sure you’re getting at least 8 hours of sleep at
night and drink lots of water throughout the day, at
least a gallon. You might destroy it at the gym, but
when you sleep is when the gains are made. Do not
slack on this, GET ENOUGH SLEEP.
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Abs program
Ab work can be done on your days off or at the end of your workouts. I personally like to do them at the
end of the workout. Perform the following ab exercise as a TABATA workout. 20 sec on, then 10 sec off
EXERCISE
DURATION
Iron butterflies
20 sec/10 sec off
Scissor kicks
20 sec/10 sec off
Bicycles
20 sec/10 sec off
V- ups
20 sec/10 sec off
Workout Program DAY 1
EXERCISE
SET X REPS
Squat
5x8
Overhead Press
5x8
Bent over rows
5x8
Incline Dumbbell press
5x8
Pull ups (Can do Assisted)
5x8
Hamstring Curls
4 x 15
Leg Extensions
4 x 15
Seated calf raises
4 x till faliures
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Workout Program DAY 2
EXERCISE
SET X REPS
Squats
5 x (8 - 10)
Chin ups (Can do Assisted)
5 x (8 - 10)
Flat Bench Press
5 x (8 - 10)
Pendlay Rows
5 x (8 - 10)
Seated cable rows
5 x (8 - 10)
Chest flys
5 x 15
Tricep pull downs
4 x till faliures
Ez curl bar biceps curls
4 x till faliures
Workout Program DAY 3
EXERCISE
SET X REPS
Squats
5 x (8 - 10)
Leg extensions
5 x (8 - 10)
Lying Hamstring curls
5 x (8 - 10)
Weighted Alternating Lunges
5 x (8 - 10)
Standing Calf raises
5 x till faliures
Pull ups/ Push ups super set
5 x till faliures
Machine Horizontal Rows
5 x till faliures
DAY 4 Rest
Repeat days 1, 2 and 3
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Deload signs
Deload Week (Every 5-6 Weeks)
When to deload:
☛ Are your joints aching?
☛ Are you recovering slowly? Sore after many days?
If the answer is yes, then go ahead and deload. Do not
injure yourself, that is going to be a big set back.
On your deload week, drop the
weight be 40-50% and focus on form
here. Control the weight in all parts
of the movement and do it slowly
Final Tips
Remember, when lifting, you need to create the mindmuscle connection and really feel the muscle contracting.
☛ All lifts should be performed slow and controlled.
☛ Go harder than last time
☛ Don’t focus on the scale
☛ Stay true to your diet, don’t cheat yourself
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