Push/Pull/Legs V2
The Intermediate Programme
J. Delaney & M. Delaney
Disclaimer
All forms of exercise carry a risk
of injury. Therefore, by following
this training programme, you do
so at your own risk. No exercises
should be performed unless you
are confident you are able to do so
safely. If you are unsure about safe
and correct exercise technique, you
should seek in-person advice from a
qualified trainer. Consult a medical
professional before undertaking any
exercise programme. The authors
are not medical professionals,
qualified nutritionists or dieticians, or
physiotherapists and this programme
is not intended as medical advice.
Results are not guaranteed and will
primarily depend on factors such as
your personal commitment, exercise
history, genetics and other factors.
All forms of copying or distributing this document is strictly
prohibited under intellectual property law.
Introduction
02
Contents
04
06
08
10
14
18
20
21
23
29
30
32
34
36
37
42
Foreword
Goal of the Programme & Who it’s For
Training Fundamentals
Progressive Overload
RIR Explained
How to Follow the Programme
Rest Periods
Warming UP
Programme
A Note on Form
Exercise selection
Cardio
Nutrition
Glossary of Terms
FAQs
Exercise Notes
Foreword
I decided to create this e-book for a few core reasons:
My experience creating personalised programmes has shown
me that the majority of trainees do not require something that
is specifically tailored to them in order to make good progress.
Most people don’t have particular injuries, equipment limitations
or other specific needs that would warrant paying the premium
for a bespoke programme. Phrases like “find out what works for
you” or “everyone is different” are certainly true when used in the
correct context. When it comes to the physiological process of
building muscle though - and the mechanisms that contribute to
that - we are all very much the same. I therefore wanted to make
some assumptions about you, the reader: no physical limitations,
no major equipment limitations etc, that would enable me to
focus on the core fundamentals of building the most optimal
programme for the everyday lifter. This way I can provide a
programme that is both more useful, and more affordable.
With a combined 30+ years of lifting experience between
us, my co-author and I feel in a good position to help others
streamline their approach to training to achieve the best results
in the shortest time, avoiding the pitfalls we (and many others)
fell victim to. Whilst one’s own personal experience is of course
always subject to interpretation and therefore at the whim of
subconscious personal bias, it does have value when layered
on top of the science-based methods that should underpin a
training regimen. So, whilst never leaning solely on them, we
have tried to distil out our most valuable personal experiences
and incorporate them into a programme that we would gladly
follow ourselves. As a potentially irrelevant aside, but for what
it’s worth, this is the programme we will currently be following
when you read this, provided we are both injury free.
Foreword
04
After having created and distributed a few free basic routines
via YouTube over the past couple of years, the response from
people who downloaded and followed them went a long way
towards encouraging me to put more time and effort into a
more complete, well-rounded programme that would benefit
even more people.
In creating an e-book such as this one, there are some difficult
but necessary choices to make. What are the core messages
to communicate? How much detail is helpful, and when does
it become unnecessary, or worse, detrimental? How can
we promote real-world holistic factors such as ease of use,
adherence and enjoyment with the sometimes monotonous but
necessary nature of the data-driven scientific principles that must
underpin a training programme? We have sought to answer
these questions in a way that is consistent with our training ethos,
by first and foremost ensuring the fundamentals are done well,
and only then beginning to layer in the finer detail as and when
it’s needed. We very much hope that the result is something you
find to be a useful and valuable tool in assisting your progress
towards your fitness goals.
Foreword
05
Goal of this
programme &
who it’s for
The primary objective of this programme is physique
development, which is a broad term that can encompass
a few meanings. For most people this will mean building
muscle; for some it will mean losing fat whilst retaining
what muscle they have; for a select few in particular
circumstances, it will mean building muscle and losing
fat simultaneously (more on that in the nutrition section).
Though not a primary goal, some strength improvements
can and should be experienced whilst following this
programme, as a result of the inherent overlap between
hypertrophy-focused and strength-focused training.
Goal of This Programme & Who it’s For
06
The programme is aimed at people who have some
experience resistance training, ideally at least a year or
more, and it is suitable for individuals undertaking either
a fat loss phase (cut), or a gaining phase (bulk) - see
the nutrition & cardio sections for further reading on that.
Alternatively, is it for anyone without a distinct goal who
just wants to follow a programme to add some structure to
their workouts.
Some experience following a programme would be
advantageous but isn’t required. Confidence and
proficiency in performing the more complex lifts such as
squats and deadlifts would also certainly help. As with
any exercise, they should not be performed unless you are
confident in your ability to do so safely.
Goal of This Programme & Who it’s For
07
Training
Fundamentals
Whilst wanting to keep this document as concise and to-the-point possible, there are some
key concepts that anyone who follows a resistance training routine should understand.
Having a basic knowledge of the core fundamentals will not only help you to understand
why you must train in a certain way, but also protect you from being led astray into ‘fad’
methods in future that don’t serve your interests. First, let’s explain some key terms.
Volume – This is the ‘how much’ component. It is the number
of reps and sets you perform. It can be applied to a specific
exercise or muscle group, when referring to the ‘weekly volume’
you perform for chest, say. Or we could talk about total workout
volume, which would refer to the total amount of reps and sets
in a given workout.
Frequency – This is the ‘how often’ component. Again, we
can talk about overall training frequency, which would refer
to how many resistance training sessions you do each week.
More commonly though, frequency is used in relation to specific
muscle groups. For example, if you bench press on Mondays
and Fridays, and do no other chest work, you hit that muscle
group with a frequency of twice per week.
Intensity – This is the ‘how difficult’ component. In relation to a
working set, this is how close to an individual’s max effort he or
she reaches. It is therefore dependent on the load used and the
reps performed.
Load – This is the ‘how heavy’ component. It refers to the weight
(or resistance) used for an exercise. Occasionally, you may
encounter the term ‘total load’, which refers to the weight used,
multiplied by the total number of reps and sets in a workout. For
the purposes of this programme, you can disregard the meaning
in that context, and just think about load as the weight used for
a specific set.
(More terms and definitions can be found at the end of this document in the glossary of terms.)
Training Fundamentals
08
Each of these four components are
inextricably linked. Since we are humans
with a finite capacity for both work and
recovery, we must strike a balance that
provides manageable yet effective
workload, whilst remaining within
a recoverable amount. One of the
advantages of grouping muscles together
into just three categories (push, pull, legs),
is the higher training frequency that allows
for over the traditional body part training
split that sees the trainee focus solely on
one muscle group per session.
A push/pull/legs training split allows the
trainee to hit every muscle group within a
span of three workouts, whereas this would
take much longer utilising a body part
split – sometimes called ‘bodybuilding’
split as it has been traditionally popular
with bodybuilders up until quite recently.
Of course, there is a volume trade-off to
consider. Hitting chest as part of a push
workout would of course entail less volume
than hitting chest in its own dedicated
workout, but research suggests that this is
a worthwhile trade, as the potential benefit
from increased frequency far outweighs
the decreased volume per muscle group.
Training Fundamentals
09
Progressive
Overload
In simple terms, progressive overload refers to the
process of gradually increasing training stimulus over
time. The body has no reason to change if the demand
placed on it is well within its current capabilities. We must
therefore raise the amount of stress we place upon it in a
progressive manner in order to stimulate adaptation (in
this case, grow muscle). This may be achieved by changes
to one or more of the three broad variables related to
resistance training; volume, intensity and frequency.
The decision over which of these to increase when not
following a structured programme will be somewhat
dependent on circumstances. If for instance you don’t
have the scope to increase training frequency (eg you
are limited to three training days per week) then you will
need to manipulate the volume or intensity aspects of your
training in order to achieve progressive overload. On the
other hand, if you are training the same number of days
per week and don’t like the idea of each individual session
becoming longer via increased training volume, you could
either increase the intensity of each day or, if feasible, add
an extra training day (or days) so as to increase frequency.
One way or another, your muscles must be subject
to gradually increased demands over time in order
to adapt.
In this programme, we have sought to implement
progressive overload primarily by increasing intensity,
which is reflected both in gradual increases to the number
of sets with low RIR numbers (i.e. more difficult sets) as
well as in a progressive approach to exercise selection.
In essence, progression is built into the programme
with the RIR system.
Progressive Overload
10
Periodisation
Periodisation refers to the breaking down of a training
programme into sections that focus on different aims,
each contributing to the overarching goal of the
programme.
A somewhat crude example would be the training regimen
of a professional sports athlete. The overarching goal of
their training is to become better at the sport in which
they compete. Their training, however, may be subdivided
into different blocks (sometimes called phases, or cycles)
that each contribute to a different component of their
performance. A professional rugby player may spend
some time focusing on their agility, some on their strength,
and some on skill-based training.
For this programme, the overarching goal is hypertrophy.
So why the different training blocks? Well, hypertrophy
– (both sarcoplasmic and myofibrillar) is brought about
as a result of two distinct mechanisms: metabolic stress
and mechanical tension. Metabolic stress is stimulated
by higher reps, whilst mechanical tension requires higher
power output at lower reps. These mechanisms affect
Type 1 fibres and Type 2 fibres differently, but since all our
major muscle groups are comprised of a combination of
both fibres, we must include both in our training in order to
maximise hypertrophy as a whole.
We could delve further into this, and discuss the features of
different types of periodisation associated with resistance
training, but the key point to take away so far is that
we must train across a variety of rep ranges if
hypertrophy is the goal, and this is a primary factor in
the construction of the different training blocks you see in
the programme.
Undulating periodisation is the main type implemented
in this programme, whereby multiple rep ranges are
covered over the course of each training week, with some
variation between training blocks also. Some exercises are
better suited to higher or lower rep ranges, and you will
see that reflected mainly in the variation between most
compound and isolation exercises.
Periodisation
11
Beyond that, there are other considerations to be taken
into account when composing each training block:
Workout Intensity/Workload: As you become accustomed to the
programme, your capacity for productive workload will increase
along with the required threshold for an adaptive response. This
is reflected with a gradually ascending intensity throughout the
programme. In short, more of your sets will get closer to failure.
Exercise Intensity: Some exercises that may seem like-for-like
in regard to the muscle groups recruited and movement path,
may be hugely different in regard to how taxing they are to
perform, and how difficult they are to execute with good form.
There is also an interference element to be considered (e.g.
rows that require core bracing may interfere more with exercises
that recruit spinal erectors such as deadlifts). This is of course
related to the previous intensity component.
Periodisation
12
Neuromuscular Adaptation: This again influences exercise selection. Neuromuscular
adaptation can be described simply as learning the skill of performing a specific exercise.
With practice, we become more efficient at the movement due to adaptations that improve
our ability to recruit and use the muscle we have. This is the mechanism typically responsible
for the dramatic increase in strength perceived early on in a training regimen. To allow and
benefit from these changes, we must keep some of our core exercises consistent throughout
the majority of the programme. For example, switching from flat DB press to barbell bench
press every week, may hinder these adaptations and reduce the benefit we experience.
Note that all of the aforementioned factors will have an impact on each other. For example,
if your exercise selection changes from one block to the next to include some more complex
and taxing movements, as well as the intensity of your sets generally increasing through a
reduction in some RIRs, it may be appropriate to reduce volume a little in order to partially
counterbalance this and ensure a manageable workload progression. In other words, it is
unlikely that all factors influencing your overall workload would increase every block.
TLDR:
• Periodisation refers to dividing up a training programme
into smaller sections focused on distinct goals that
contribute to the whole
•Training across a variety of rep ranges is necessary to
elicit both types of hypertrophy
•The primary mode of periodisation in this programme
is undulating
•
Factors such as workload and workout intensity and
exercise selection also determine the make-up of each
training block.
Periodisation
13
RIR Explained –
Choosing what
weight to use
If a training session - or programme as a whole - is to be
effective, it is vital to ensure an appropriate level of intensity.
In simpler terms, this means making sure that each working set is
difficult enough to ‘make it count’, whilst also managing fatigue
in a way that allows you to benefit from your entire workout.
If working sets are too easy, there will not be adequate stress placed
on the muscle to induce the mechanisms that bring about hypertrophy
(i.e. no adaptation/growth is stimulated). If sets are too difficult, fatigue will
accrue at a rate that causes a reduction in performance in subsequent sets
and exercises, to the point where an effective level of intensity is no longer
attainable (i.e. you tire out too fast). Therefore, we must find a way to regulate
the intensity, or ‘difficulty’ of our sets in order to make as much of the workout
as possible, as effective as possible. As with anything, our training methods
should look to get the most ‘bang for our buck’, or ‘return on investment’.
One way of regulating intensity is the RIR system used in this programme.
Other notable systems include the RPE system (standing for rate of perceived
exertion) and the % of 1RM system, in which weights are set based on a
proportion of an individual’s max for each exercise.
RIR Explained – Choosing what weight to use
14
Each system has strengths and flaws, but the key point
to remember is that each are just ways of ensuring the
individual is working hard enough, but not too hard.
Since reps are already defined, the primary factor that remains
in determining the intensity, or difficulty, of a set is the weight
used. Therefore, these systems are there as guidelines on
choosing the appropriate weight, which when coupled with the
prescribed number of reps, will provide an appropriate level
of intensity.
RIR stands for ‘reps in reserve’ and it is the number of reps
you should feel like you have ‘left in the tank’ when you reach
the required number given in the programme. You could also
describe it as ‘how many reps away from failure you are’ when
the set is complete. Therefore, a lower RIR equates to a more
difficult set. (This is in contrast to RPE, where a higher number
corresponds with a greater level of difficulty).
For example, if the number of reps is given as 10 and the
corresponding RIR number is 2, upon completing the 10 reps you
should feel like you could have done 2 more if you put absolutely
all of your effort in. If you reach 10 reps and feel like you could
still do more than 2 reps, the weight is probably a little too light.
If you reach 10 reps and feel like you could only do 1 more rep
at a push, or 0, the weight you chose was a little too heavy.
RIR Explained – Choosing what weight to use
15
IMPORTANT NOTE: This is a rough guide.
You should aim to get as close as you can
to hitting the correct RIRs, and provided
you are there or there about, you do not
need to get hung up on absolute precision.
It is of course difficult to predict exactly
how many reps you are capable of with
a given weight, even for experienced
lifters. You will get better at this as the
programme goes on, but you shouldn’t
worry if you find yourself going a little too
heavy or a little too light here and there.
Just make a mental note for next time and
carry on. The likelihood is, you will still be
within a zone of effective intensity (the set
isn’t wasted).
There is an argument that absolute
failure (an RIR of 0 or an RPE of 10) is
almost impossible to achieve in normal
circumstances, since an individual’s
absolute maximum effort may be difficult
to summon on a typical Tuesday evening
at the local 24/7 gym, but I see this as
more of a philosophical point than a
practical one, which may only serve to
add an unnecessary level of complexity
and confusion. For the purpose of this
programme, let us define a set of max reps,
or an RIR 0 as an individual’s maximum
under normal circumstances.
RIR Explained – Choosing what weight to use
16
When looking at the programme, you will notice that often the RIR
numbers get lower as you progress from your first to your last set
of a given exercise. This represents your sets getting slightly more
difficult as they go on. So, does this mean that the weight you are using
must increase between sets, in order to make them more difficult? Not
necessarily. Naturally, a muscle group will begin to fatigue as you
perform more and more sets. As that happens, the number of reps
you are able to achieve with a given weight will reduce, and therefore,
consistently hitting 10 reps for example, would become more difficult
even with the same weight. So, when moving from a set of 10 with an
RIR of 2, to a set of 10 with an RIR of 1, you may be able to keep the
same weight. Sometimes you will feel like you need to increase the
weight slightly from one set to the next in order to hit the correct RIR and
increase the difficulty (probably earlier on between your first and second
set, before fatigue really kicks in) and sometimes fatigue will do the
job for you without changing the weight. RIR takes precedent, so you
always change weight when you have to, but generally speaking you
should find that you aren’t having to do that between every set.
If you wanted to roughly equate RIR with RPE, you could simply minus the
RIR from 10 to get a rough value.
RPE = 10 – RIR
E.g. a set with an RIR of 2, would give an RPE of around 8 (10 – RIR).
Therefore, you could also say that a set of RIR 2 should be around an
8/10 difficulty rating. Following this, an RIR of 0 would be an RPE of 10
– 0, which is equal to an RPE of 10. So, both an RIR of 0 and an RPE of
ten represent maximum effort.
TLDR:
• Hitting the number of reps given for each set is your priority.
• T he lower the RIR number, the more difficult it should feel to
reach the required reps.
• T he vast majority of sets should be complete whilst keeping
1-3 reps in the tank, with the occasional set aiming to fail on or
around the number of reps given.
If you stick to the above three points and don’t understand anything
prior, you will do just fine.
RIR Explained – Choosing what weight to use
17
How to Follow
the Programme
The programme is split into three training blocks, which
are then subdivided further into two or one week blocks
as indicated.
Exercises should be performed from top to bottom, with all
sets being completed for one exercise before moving onto
the next. The column for each set is divided into two, showing
the number of reps and the target RIR. Where there is a grey/
black/empty box, there is no set to perform and you can move
onto the next exercise.
The programme is structured in a way such
that, generally speaking, each week will build
on the work of the previous one. Workouts will
become more taxing throughout, but even
those early on that are intended somewhat
to ‘ease you in’ are no less important than
those toward the end of the programme,
therefore requiring just as much patience
and commitment. Further to that, sticking
to the higher RIR numbers (less difficult
sets) is just as important as hitting the
lower RIR numbers (more difficult sets).
We do understand that sometimes – and
particularly with relatively inexperienced
lifters - the temptation can be to try to take
every set to the extreme under the guise
that training ‘harder’ is always ‘better’.
This is not advisable and would defeat the
whole purpose of trying to regulate workload
and intensity.
How to Follow the Programme
18
Training days are numbered from one to
six and are intended to be performed in
order – this is based on trying to minimize
the potential for muscle soreness from one
day impacting the next. However, muscle
soreness is not a reliable indicator of
recovery, so even if you don’t experience
any, we would recommend retaining
the order of training days as it is given.
Otherwise, you could potentially be in a
scenario whereby you are performing
an exercise like bench press on two
consecutive days, which would certainly
be less than ideal. As an aside, most less
experienced lifters can probably expect to
feel some muscle soreness early on in the
programme, but this should reduce over
the course of the ten weeks.
We have assumed that you plan to
train six times per week when following
this programme. If you are unable to
perform all six workouts one week due
to unforeseen circumstances, begin
the following week where you left off.
This will mean that each of your training
weeks get pushed back a little and falls
out of alignment with the calendar week
(ultimately the programme takes longer to
complete), but there is no real detriment to
this – it is a far better option than simply
skipping days from the programme.
If, however, you want to utilise this
programme to train three times per
week every week, and are unwilling to
commit to six training days, choose days
one through three for each training
week and disregard days four through
six. We have intentionally laid out this
programme such that the first three days
of each training week could be viewed as
a self-contained, all-encompassing threeday-a-week programme. The remaining
three days provide some benefit through
exercise variation, but we have made sure
to prioritise the first three days for those
who want/need a three-day training split
and have included all the most necessary
movements within those workouts. To
be clear, this approach would have you
completing day one, two and three of
training week one, before moving onto the
following training week.
If you would like to train anywhere
between three and six times per week
(perhaps some weeks you can train
four times and some weeks five or six),
we would recommend simply following
every workout in the programme in order
and almost disregarding the notion of a
calendar week. You may get days one to
four done in your first week, then you would
continue from day five in the programme
the following week.
Exercise notes and alternative exercises
have been provided.
How to Follow the Programme
19
Rest Periods
Due to the nature and goal of hypertrophy-focused resistance
training, it is necessary to rest sufficiently between
working sets so as to ensure maximum performance
in each one. Whilst the absence or minimization of rest
periods would certainly increase cardiovascular intensity
(and an overall sense of ‘working hard’) and accumulate
general fatigue quicker, it would also cause a reduction in
our force output for each individual set, leading ultimately
to reduced working loads (which we are actually trying to
increase). On the other hand, resting for too long means
we run the risk of cooling down, losing momentum and
(perhaps most importantly from a practical standpoint)
spending more time in the gym than is necessary – so
we must strike a balance between these two extremes if
we want to make the best possible use of our time. To
be clear, if we were unconstrained by time or warm-up
considerations, doing one set every fifteen minutes would
technically be just as effective as adhering to the given rest
periods, from a muscular hypertrophy perspective. This
is an exaggerated example to illustrate the point that
from a purely physiological perspective, there really
isn’t any such thing as resting for too long in between
your sets.
Rest periods for this programme are set at two to four
minutes for some lower body compound exercises, two to
three minutes for all other compound exercises, and one to
two minutes for the rest. These are rough guidelines that
should be sufficient for most individuals, though in the
absence of timed rest periods you should simply allow
long enough to feel recovered for the next set, but not
so long that your training session becomes excessively
drawn out as stated above. Your cardiovascular fitness
may well impact this to some extent, so you may want to
adjust slightly if you feel rest periods are too short/long.
Rest Periods
20
Warming Up
Before undertaking any kind of demanding exercise it is
necessary to prepare the body appropriately for what it will be
subjected to. Even though we may technically feel fine going
straight into our routine without such preparation, we must
recognise that a suitable warm-up is a worthy time investment
for several reasons.
Since the muscles work best when they are warm, an appropriate
pre-exercise routine reduces the risk of injury by mobilizing
major joints and raising deep muscle temperature. It also
affords us practice at the (sometimes complex) movements we
are undertaking - a crucial step before adding progressively
greater loads. Finally, a thorough warm-up serves to prepare
us mentally for potentially demanding physical training. Put
simply, it is better to be safe than sorry, since even a seemingly
miniscule injury can have serious consequences eventually.
As there is variance between the different training days on the
programme, it follows that we can’t reasonably proscribe a
one-size-fits-all warm-up routine. However, the general pattern
may remain the same, and from a physical perspective should
typically include the following:An Increase in Bodily Temperature. Besides drilling specific movement
patterns with progressively greater loads, this may be achieved through
a brisk walk, cycle or cross-trainer. Five to ten minutes is usually sufficient,
and this will contribute to more localised increases in muscle temperature
(eg shoulders, legs).
Joint Mobility Drills. Whether by basic movements unresisted by weight or
by performing specific exercises, mobility drills help to increase the range of
motion of a joint prior to exercise.
Muscular Activation. Performing exercises which utilize the target muscle
groups will help to establish a neuromuscular connection, which will account
for a large part of exercise effectiveness.
Technical Build-Up. As each session typically begins with a compound
exercise, it makes sense to practice it thoroughly so as to establish an efficient
movement pattern before adding weight.
Warming Up
21
Realistically (and in most cases), all of the
above conditions may be met simultaneously
simply by doing some light sets of the
exercise you are starting your session with
and increasing the load gradually until you
feel ready to take on your first working set.
Subsequent exercises in the workout may still
need a couple of warm-up sets to target the
specific muscle groups they will utilise, but
your core temperature will already be raised
so these won’t need to be as extensive as
those prior to your first exercises.
Exceptions to this rule may include for instance
a back squat, which requires multiple major
joints to be engaged (eg ankles, knees, hips)
as part of a warm-up. In this instance, some
light cardio in the form of a few minutes
on the stairmaster, followed by some body
weight lunges could be useful even prior to
your first warm-up sets.
Factors specific to the individual, as well as
variables such as the temperature of the gym,
will all determine the extent of the warm-up
required. In all cases though, it is certainly
better to err on the side of caution and do
some extra warm-up drills if you are at all
unsure if you’ve done enough.
Warming Up
22
Programme
1 set
Day 1 - Push
RIR
3
3
3
3
3
3
Reps
8
8
15
15
15
15
RIR
2
2
2
2
2
2
Reps
8
8
15
15
15
15
RIR
2
2
2
2
Reps
8
8
15
15
RIR
2
2
Reps
8
8
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 2 - Pull
Exercise
Lat Pull-Down
Seated Cable Row
Lat Prayer
Rear Delt Flye (machine)
EZ Bar Curl
Dumbbell Curl
RIR
3
3
3
3
3
3
Reps
8
8
15
15
15
15
RIR
2
2
2
2
2
2
Reps
8
8
15
15
15
15
RIR
2
2
2
2
Reps
8
8
15
15
RIR
2
2
Reps
8
8
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 3 - Legs
Exercise
Leg Press
Romanian Deadlift
Leg Extension
Seated Leg Curl
Standing Calf Raise (machine)
Walking Lunge
RIR
3
3
3
3
3
3
Reps
8
8
15
15
15
30
RIR
2
2
2
2
2
2
Reps
8
8
15
15
15
30
RIR
2
2
2
2
2
Reps
8
8
15
15
15
RIR
2
2
Reps
8
8
2
10
Rest
2-3
2-3
1-2
1-2
1-2
2-3
Day 4 - Push
Exercise
Incline Dumbbell Press
Overhead Barbell Press
Pectoral Flye (cable)
Lateral Raise (machine)
Dumbbell Skullcrusher
Cable Push-Down
RIR
3
3
3
3
3
3
Reps
12
12
12
12
12
12
RIR
2
2
2
2
2
2
Reps
12
12
12
12
12
12
RIR
2
2
2
2
Reps
12
12
12
12
RIR
2
2
Reps
12
12
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 5 - Pull
Exercise
Lat Pull-Down
Bent Over Smith Row
Lat Prayer
Smith Machine Shrug
Dumbbell Hammer Curl
Single Arm Cable Curl
RIR
3
3
3
3
3
3
Reps
12
12
12
12
12
12
RIR
2
2
2
2
2
2
Reps
12
12
12
12
12
12
RIR
2
2
2
2
Reps
12
12
12
12
RIR
2
2
Reps
12
12
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 6 - Legs
Mins
Exercise
Flat Dumbbell Press
Seated Smith Press
Pectoral Flye (machine)
Upright Row (cable)
EZ Bar Skullcrusher
Cable Push-down
Exercise
Hack Squat
Barbell Hip Thrust
Seated Leg Curl
Leg Extension
Seated Calf Raise (machine)
Hyperextension
RIR
3
3
3
3
3
2
Reps
12
12
12
12
12
12
RIR
2
2
2
2
2
2
Reps
12
12
12
12
12
12
RIR
2
2
2
2
2
Reps
12
12
12
12
12
RIR
2
2
Reps
12
12
2
12
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Abs
Week 1-2
Go to Exercise Notes
Exercise
Kneeling Cable Crunch
Roman Chair Leg Raise
RIR
2
2
Reps
12
10
RIR
2
2
Reps
12
10
RIR
2
2
Reps
12
10
RIR
2
2
Reps
12
10
Programme
Rest
1
1
23
Programme
Go to Exercise Notes
Day 1 - Push
Exercise
Flat Dumbbell Press
Seated Smith Press
Pectoral Flye (machine)
Upright Row (cable)
EZ Bar Skullcrusher
Cable Push-down
RIR
3
3
3
3
2
2
Reps
8
8
15
15
15
15
RIR
2
2
2
2
1
1
Reps
8
8
15
15
15
15
RIR
2
2
1
1
Reps
8
8
15
15
RIR
1
1
Reps
8
8
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 2 - Pull
Exercise
Lat Pull-Down
Seated Cable Row
Lat Prayer
Rear Delt Flye (machine)
EZ Bar Curl
Dumbbell Curl
RIR
3
3
3
3
2
2
Reps
8
8
15
15
15
30
RIR
2
2
2
2
1
1
Reps
8
8
15
15
15
30
RIR
2
2
1
1
Reps
8
8
15
15
RIR
1
1
Reps
8
8
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 3 - Legs
Exercise
Sumo Deadlift
Walking Lunge
Seated Leg Curl
Leg Extension
Standing Calf Raise (machine)
Hyperextension
RIR
3
3
3
3
3
3
Reps
8
20
15
15
15
15
RIR
3
2
2
2
2
2
Reps
8
20
15
15
15
15
RIR
2
1
1
1
2
Reps
8
20
15
15
15
RIR
2
Reps
8
1
15
Rest
2-4
2-3
1-2
1-2
1-2
1-2
Day 4 - Push
Exercise
Incline Dumbbell Press
Overhead Barbell Press
Pectoral Flye (cable)
Lateral Raise (dumbbell)
Dumbbell Skullcrusher
Cable Push-Down
RIR
3
3
3
3
2
2
Reps
12
12
12
12
12
12
RIR
2
2
2
2
1
1
Reps
12
12
12
12
12
12
RIR
2
2
1
1
Reps
12
12
12
12
RIR
1
1
Reps
12
12
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 5 - Pull
Exercise
Lat Pull-Down
Bent Over Smith Row
Lat Prayer
Smith Machine Shrug
Dumbbell Hammer Curl
Single Arm Cable Curl
RIR
3
3
3
3
2
2
Reps
12
12
12
12
24
12
RIR
2
2
2
2
1
1
Reps
12
12
12
12
24
12
RIR
2
2
1
1
Reps
12
12
12
12
RIR
1
1
Reps
12
12
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 6 - Legs
Exercise
Barbell Back Squat
Romanian Deadlift
Leg Extension
Single Leg Curl
Seated Calf Raise (machine)
Adductor Machine
RIR
3
3
3
3
3
2
Reps
12
12
12
12
12
12
RIR
2
2
2
2
2
1
Reps
12
12
12
12
12
12
RIR
2
2
1
1
2
Reps
12
12
12
12
12
RIR
2
1
Reps
12
12
1
12
Rest
2-4
2-3
1-2
1-2
1-2
1-2
Abs
Week 3-4
Exercise
Kneeling Cable Crunch
Roman Chair Leg Raise
RIR
2
2
Reps
12
10
RIR
2
2
Reps
12
10
RIR
1
1
Reps
12
10
RIR
1
1
Reps
12
10
Programme
Rest
1
1
24
Programme
Go to Exercise Notes
Day 1 - Push
Exercise
Flat Barbell Press
Seated Dumbbell Press
Pectoral Flye (cable)
Dumbbell Monkey Shrug
EZ Bar Skullcrusher
Cable Push-Down
RIR
2
2
3
3
3
2
Reps
6
6
12
12
12
12
RIR
2
2
2
2
1
1
Reps
6
6
12
12
12
12
RIR
2
2
1
1
1
Reps
6
6
12
12
12
RIR
1
1
Reps
6
6
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 2 - Pull
Exercise
Pull-Up
Single Arm Dumbbell Row
Lat Prayer
Rear Delt Flye (cable)
Dumbbell Hammer Curl
Dumbbell Preacher Curl
RIR
2
2
3
3
3
2
Reps
6
6
12
12
24
12
RIR
2
2
2
2
2
1
Reps
6
6
12
12
24
12
RIR
2
2
1
1
2
Reps
6
6
12
12
24
RIR
1
1
Reps
6
6
Rest
2-3
1
1-2
1-2
1-2
Day 3 - Legs
Exercise
Sumo Deadlift
Bulgarian Split Squat
Seated Leg Curl
Leg Extension
Standing Calf Raise (Smith)
Hyperextension
RIR
2
3
3
3
3
2
Reps
6
6
12
12
12
12
RIR
2
2
2
2
2
1
Reps
6
6
12
12
12
12
RIR
2
1
2
1
2
Reps
6
6
12
12
12
RIR
1
Reps
6
1
12
1
12
Day 4 - Push
Exercise
Incline Dumbbell Press
Overhead Barbell Press
Pectoral Flye (machine)
Lateral Raise (dumbbell)
French Press
Cable Push-Down
RIR
2
2
3
3
3
3
Reps
10
10
10
10
10
10
RIR
2
2
2
2
2
1
Reps
10
10
10
10
10
10
RIR
2
2
1
1
1
Reps
10
10
10
10
10
RIR
1
1
Reps
10
10
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 5 - Pull
Exercise
Lat Pull-Down
Pendlay Row
Lat Prayer
Barbell Shrug
EZ Bar Curl
Dumbbell Curl
RIR
2
3
3
3
3
2
Reps
10
10
10
10
10
24
RIR
2
2
2
2
2
1
Reps
10
10
10
10
10
24
RIR
2
2
1
1
1
Reps
10
10
10
10
10
RIR
1
Reps
10
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 6 - Legs
Exercise
Barbell Back Squat
Romanian Deadlift
Leg Extension
Single Leg Curl
Seated Calf Raise (machine)
Adductor Machine
RIR
2
3
3
3
3
2
Reps
10
10
10
10
10
10
RIR
2
2
2
2
2
1
Reps
10
10
10
10
10
10
RIR
2
2
1
1
2
Reps
10
10
10
10
10
RIR
1
Reps
10
1
10
Rest
2-4
2-3
1-2
1-2
1-2
1-2
Abs
Week 5-6
Exercise
Decline Crunch
Reverse Crunch
RIR
2
2
Reps
12
10
RIR
2
2
Reps
12
10
RIR
1
1
Reps
12
10
RIR
1
1
Reps
12
10
Programme
Alternate
Rest
2-4
2-3
1-2
1-2
1-2
1-2
Rest
1
1
25
Programme
Go to Exercise Notes
Day 1 - Push
Exercise
Flat Barbell Press
Seated Dumbbell Press
Pectoral Flye (cable)
Dumbbell Monkey Shrug
EZ Bar Skullcrusher
Cable Push-Down
RIR
2
2
2
2
2
2
Reps
6
6
12
12
12
12
RIR
2
2
2
2
1
1
Reps
6
6
12
12
12
12
RIR
1
1
1
1
1
Reps
6
6
12
12
12
RIR
1
0
Reps
6
6
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 2 - Pull
Exercise
Pull-Up
Single Arm Dumbbell Row
Lat Prayer
Rear Delt Flye (cable)
Dumbbell Hammer Curl
Dumbbell Preacher Curl
RIR
2
2
2
2
2
2
Reps
6
6
12
12
24
12
RIR
2
2
2
2
2
1
Reps
6
6
12
12
24
12
RIR
1
1
1
1
1
Reps
6
6
12
12
24
RIR
0
1
Reps
6
6
Rest
2-3
1
1-2
1-2
1-2
1-2
Day 3 - Legs
Exercise
Sumo Deadlift
Bulgarian Split Squat
Seated Leg Curl
Leg Extension
Cable Pull-Through
Standing Calf Raise (Smith)
RIR
2
2
2
2
2
3
Reps
6
6
12
12
12
12
RIR
2
2
2
2
0
2
Reps
6
6
12
12
12
12
RIR
2
1
1
1
Reps
6
6
12
12
RIR
1
Reps
6
0
12
1
12
0
12
Rest
2-4
2-3
1-2
1-2
1-2
2-3
Day 4 - Push
Exercise
Incline Dumbbell Press
Overhead Barbell Press
Pectoral Flye (machine)
Egyptian Cable Raise
French Press
Cable Push-Down
RIR
2
2
2
2
2
2
Reps
10
10
10
10
10
10
RIR
2
2
2
2
2
1
Reps
10
10
10
10
10
10
RIR
1
1
1
1
1
Reps
10
10
10
10
10
RIR
0
0
Reps
10
10
Day 5 - Pull
Exercise
Lat Pull-Down
Pendlay Row
Lat Prayer
Barbell Shrug
EZ Bar Curl
Dumbbell Curl
RIR
2
2
2
2
2
2
Reps
10
10
10
10
10
24
RIR
2
2
2
2
2
1
Reps
10
10
10
10
10
24
RIR
1
1
1
1
1
Reps
10
10
10
10
10
RIR
0
Reps
10
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 6 - Legs
Exercise
Barbell Back Squat
Romanian Deadlift
Single Leg Extension
Seated Leg Curl
Seated Calf Raise (machine)
Adductor Machine
RIR
2
2
2
2
3
2
Reps
10
10
10
10
10
12
RIR
2
2
1
2
2
1
Reps
10
10
10
10
10
12
RIR
2
1
0
1
2
Reps
10
10
10
10
10
RIR
1
Reps
10
1
10
Rest
2-4
2-3
1-2
1-2
1-2
1-2
Abs
Week 7
Exercise
Decline Crunch
Reverse Crunch
RIR
2
2
Reps
12
10
RIR
1
1
Reps
12
10
RIR
1
1
Reps
12
10
RIR
0
0
Reps
12
10
Programme
Rest
2-3
2-3
1-2
Alternate
1-2
1-2
Rest
1
1
26
Programme
Go to Exercise Notes
Day 1 - Push
RIR
2
2
2
2
2
2
Reps
4
4
15
15
15
15
RIR
2
2
2
2
2
0
Reps
4
4
15
15
15
15
RIR
1
1
0
0
1
Reps
4
4
15
15
15
RIR
1
1
Reps
4
4
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 2 - Pull
Exercise
Pull-Up
Dumbbell Seal Row
Lat Prayer
Rear Delt Flye (dumbbell)
Seated Hammer Curl
Dumbbell Preacher Curl
RIR
2
2
2
2
2
2
Reps
4
10
15
15
15
15
RIR
2
2
2
2
2
0
Reps
4
10
15
15
15
15
RIR
1
1
0
0
1
Reps
4
10
15
15
15
RIR
1
1
Reps
4
10
Rest
2-3
1-2
1-2
1-2
1-2
Exercise
Sumo Deadlift
Single Leg Press
Seated Leg Curl
Leg Extension
Cable Pull-Through
Standing Calf Raise (machine)
RIR
2
2
2
2
3
3
Reps
4
10
15
15
15
15
RIR
2
2
2
2
2
2
Reps
4
10
15
15
15
15
RIR
1
1
0
0
1
1
Reps
4
10
15
15
15
15
RIR
1
Reps
4
0
15
Day 4 - Push
Exercise
Flat Barbell Press
Overhead Barbell Press
Pectoral Flye (cable)
Egyptian Cable Raise
Dumbbell Skullcrusher
Cable Push-Down
RIR
2
2
2
2
2
2
Reps
8
8
12
12
12
12
RIR
2
2
2
2
2
2
Reps
8
8
12
12
12
12
RIR
1
1
1
1
1
Reps
8
8
12
12
12
RIR
1
1
Reps
8
8
Day 5 - Pull
Exercise
Pull-Up
Pendlay Row
Lat Prayer
Dumbbell Shrug
Dumbbell Hammer Curl
Barbell Concentration Curl
RIR
2
2
2
2
2
2
Reps
8
8
12
12
24
12
RIR
2
2
2
2
2
2
Reps
8
8
12
12
24
12
RIR
1
1
0
0
1
Reps
8
8
12
12
24
RIR
1
1
Reps
8
8
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 6 - Legs
Exercise
Barbell Back Squat
Romanian Deadlift
Single Leg Extension
Seated Leg Curl
Seated Calf Raise (machine)
Adductor Machine
RIR
2
2
2
2
2
2
Reps
4
12
12
12
12
12
RIR
2
2
2
2
2
1
Reps
4
12
12
12
12
12
RIR
1
1
0
0
1
Reps
4
12
12
12
12
RIR
1
Reps
4
0
12
Rest
2-4
2-3
1-2
1-2
1-2
1-2
Exercise
Standing Oblique Crunch
Kneeling Cable Crunch
RIR
2
2
Reps
12
10
RIR
2
2
Reps
12
10
RIR
1
1
Reps
12
10
RIR
1
1
Reps
12
10
Day 3 - Legs
Exercise
Flat Barbell Press
Overhead Barbell Press
Incline Pectoral Flye (cable)
Upright Row (EZ Bar)
EZ Bar Skullcrusher
Cable Push-down
Abs
Week 8-9
Programme
Alternate
Rest
2-4
1
1-2
1-2
1-2
2-3
Rest
2-3
2-3
1-2
Alternate
1-2
1-2
Rest
Alternate
1
27
Programme
Go to Exercise Notes
Day 1 - Push
Exercise
Flat Barbell Press
Overhead Barbell Press
Incline Pectoral Flye (cable)
Upright Row (EZ Bar)
EZ Skullcrusher
Cable Push-down
RIR
2
2
2
2
2
1
Reps
4
4
15
15
15
15
RIR
1
1
1
1
2
0
Reps
4
4
15
15
15
MR
RIR
1
1
0
0
1
Reps
4
4
MR
MR
15
RIR
0
0
Reps
4
4
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 2 - Pull
Exercise
Pull-Up
Dumbbell Seal Row
Lat Prayer
Rear Delt Flye (dumbbell)
Seated Hammer Curl
EZ Preacher Curl
RIR
2
2
2
2
2
1
Reps
4
10
15
15
15
15
RIR
1
2
1
1
2
0
Reps
4
10
15
15
15
MR
RIR
1
1
0
0
1
Reps
4
10
MR
MR
15
RIR
0
1
Reps
4
10
Rest
2-3
1-2
1-2
1-2
1-2
1-2
Day 3 - Legs
Exercise
Sumo Deadlift
Single Leg Press
Seated Leg Curl
Leg Extension
Cable Pull-Through
Standing Calf Raise (machine)
RIR
2
2
2
2
2
2
Reps
4
10
15
15
15
15
RIR
1
2
1
1
2
2
Reps
4
10
15
15
15
15
RIR
1
1
0
0
1
1
Reps
4
10
MR
MR
15
15
RIR
0
Reps
4
0
MR
Rest
2-4
1
1-2
1-2
1-2
2-3
Day 4 - Push
Exercise
Flat Barbell Press
Overhead Barbell Press
Pectoral Flye (cable)
Lateral Raise (dumbbell)
Dumbbell Skullcrusher
Cable Push-down
RIR
2
2
2
2
2
1
Reps
8
8
12
12
12
12
RIR
1
1
1
1
2
0
Reps
8
8
12
12
12
MR
RIR
1
1
0
0
1
Reps
8
8
MR
MR
12
RIR
0
0
Reps
8
8
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 5 - Pull
Exercise
Pull-Up
Pendlay Row
Lat Prayer
Dumbbell Shrug
Dumbbell Hammer Curl
Barbell Concentration Curl
RIR
2
2
2
2
2
1
Reps
8
8
12
12
24
12
RIR
1
1
1
1
2
0
Reps
8
8
12
12
24
MR
RIR
1
1
0
0
1
Reps
8
8
MR
MR
24
RIR
0
0
Reps
8
8
Rest
2-3
2-3
1-2
1-2
1-2
1-2
Day 6 - Legs
Exercise
Barbell Back Squat
Romanian Deadlift
Single Leg Extension
Seated Leg Curl
Seated Calf Raise
Adductor Machine
RIR
2
2
2
2
2
1
Reps
4
12
12
12
12
12
RIR
1
2
1
1
2
0
Reps
4
12
12
12
12
MR
RIR
1
1
0
0
1
Reps
4
12
MR
MR
12
RIR
0
Reps
4
0
MR
Rest
2-4
2-3
1-2
1-2
1-2
1-2
Abs
Week 10
Exercise
Standing Oblique Crunch
Kneeling Cable Crunch
RIR
2
2
Reps
12
10
RIR
1
1
Reps
12
10
RIR
1
0
Reps
12
10
RIR
1
0
Reps
12
MR
Programme
Rest
Alternate
1
28
A Note on Form
Effective exercise execution will contribute substantially to your success
as a trainee. In writing a programme for mass consumption, we must assume
the reader has a basic knowledge of how to perform the exercises given. This
is pivotal from a safety perspective and also in regard to getting the most out
of the programme (or any resistance training).
Therefore, some knowledge of anatomy and biomechanics
would be beneficial in helping you to understand how to
perform exercises in a safe, effective manner and get the
most out of the programme. At the very least, you should
have a basic grasp of what muscles look like, how they
are engaged and by which types of movements.
An exercise should not be thought of simply as moving weight
from point A to point B, but rather the other way around:
performing movement which happens to be resisted. Thinking of
it this way ensures proper form always takes precedence over
the resistance.
With this in mind, some exercises are more consistent features of the
programme than others, and this is to afford you, the trainee, ample practice
opportunity, leading to more efficient movement patterns and, eventually,
increased working loads. Strength increases are not solely resultant from
muscular adaptation, but also from the neural adaptations involved in learning
and internalising the exercise (just like any motor skill) – meaning you must
improve the execution of a movement also, rather than simply trying to add
resistance to it.
A Note on Form
29
Exercise Selection
Beyond simply the muscle group they target, the exercises
included in this programme have been chosen based partly on
personal experience. Though not always to be relied on as the
deciding factor, such experience nonetheless holds significant
value, and it is important that we as coaches are able to
personally vouch for the practices – both in the macro and the
micro – that we are proscribing. The technical effectiveness
of exercises by measure of EMG activity (essentially, muscular
activation) has also been taken into account, though tempered
by considerations of exercise variety and, as above, first-hand
personal experience.
It would be possible to come up with an entirely ‘optimal’
training regimen backed by scientific research and EMG data
alone, but such an approach would ignore the reality that some
people will not take to certain exercises for simple reasons
of physical and biomechanical variation. For instance, some
trainees report that barbell bench pressing feels somewhat
awkward and they struggle to feel much chest activation when
performing the exercise (even when form is correct). Alternatively,
those with relatively long femurs may find themselves better
suited to certain squat or leg press variations than others. There
can be no doubt that the personal preference aspect of exercise
selection is partly rooted in this kind of individual variation,
and if we want to ensure engagement with (and by
extension adherence to) the programme, then this should
not be ignored. With this in mind, guidance on exchanging
exercises can be found in the exercise notes section.
Exercise Selection
30
Within each of your push, pull and legs workouts, you will
notice certain ways in which exercises are grouped. For
example, there will typically be two main compound exercises
in a push workout (a vertical and horizontal press) and two main
compound exercises in a pull workout (a vertical and horizontal
pull), with the remaining exercises being predominantly isolation/
accessory exercises. Exercises are ordered intentionally to try
to limit the impact of fatigue from one to the next and are
also therefore in a rough order going from most to least taxing.
Along with the potential knock-on effect from one exercise to
another within a given workout, exercise selection has also been
largely influenced by the need to ensure adequate betweenworkout recovery (i.e. from one day to the next).
Some assumptions have been made about the readers’
ability to perform and cope with complex and taxing
movements. Therefore, you will find a much more
demanding exercise selection in this programme than
in the ‘beginner’ counterpart. Although regulated with
the RIR scale, this should be and is intended to be quite
demanding. Anything less would have been doing a
disservice to all involved.
TLDR:
• Exercises have been selected primarily based on muscle groups
they target and ensuring programme balance
• Personal experience, EMG data and potential interference with one
another were also considered
• Some people will have different individual levels of suitability to
certain exercises
• Some alternative exercises are provided (see exercise notes)
Exercise Selection
31
Cardio
Whilst wanting to stay ‘on task’ it would be remiss of us
not to touch on cardiovascular training briefly.
There is a minimum amount of cardio recommended as part
of government health guidelines (akin to consuming your fivea-day or getting eight hours of sleep per night), but this is beyond
the scope of this e-book and, in truth, is your own responsibility
to take care of. Therefore, we will refer to cardio strictly within
the context of physique development.
The primary goal of this programme, as stated prior, is muscular
hypertrophy. This is not directly impacted by cardiovascular
training and as such, we have not programmed in any as a
compulsory part of your regimen. In other words, it is possible
to gain muscle mass without doing cardio (as many people do).
With that being said, cardio can certainly have an indirect impact
on muscular development if it contributes to a negative energy
balance (calorie deficit) that prohibits hypertrophy to some
extent. This is generally offset quite easily, simply by consuming
more calories to counteract this. It could also hinder muscular
development if performed in such a way that the resulting fatigue
is detrimental to resistance workouts.
Beyond the direct and indirect impact on the actual process of
building muscle, cardio can certainly have a huge effect on
the overall ‘look’ of your physique, again by how it affects
your energy balance, and the potential resulting increase or
decrease in body fat levels. So, whilst cardio training certainly has
specific adaptive benefits related to what might be described
as ‘fitness’, in the context of physique development it is mostly
used simply as a tool to manipulate energy balance (i.e. to burn
calories). As such, it is inevitably tied to the nutrition section that
follows this one.
Cardio
32
You may benefit from including regular cardio as a means
of manipulating calorie expenditure, either to facilitate a
calorie deficit that aids with fat loss or simply to reduce a
calorie surplus in order to minimize excess fat gain whilst
‘bulking’. For the most part, trainees who do use cardio
tend to opt for one of two types: HIIT (high intensity interval
training) or LISS (low intensity steady state). Broadly
speaking, HIIT is made up of relatively short and, of course,
intense bursts of activity. Whilst fairly easy to integrate into
a routine from a time perspective, high intensity exercise
does come with high recovery demands (namely muscular
fatigue and CNS) – demands which are very similar to
those of the resistance training we are already doing. By
comparison, LISS is much less taxing in this manner, which
means it can be placed anywhere in the training week
with little regard to recovery or overlap with other training
sessions. On the other hand, since it is low intensity it must
be performed for significantly longer than HIIT to achieve
the same outcome (i.e. the amount of calories burned), and
this means it will take up more time – which not everybody
can spare.
So, there are positive and negatives to each modality,
but the key thing to remember is that cardio will not
“kill your gains” unless you allow it to “kill your
performance” by doing too much of it (so that you can’t
recover adequately) or performing it immediately before
your resistance training. If you do choose to include some,
start with a small manageable amount and build from
there if you need to increase. Perform either completely
separately to your workouts (on different days or separate
sessions within the same day as far apart as possible) or
perform immediately after your workouts. If you do perform
cardio immediately prior to lifting, your performance, and
ultimately results, will suffer.
TLDR:
• S ome cardio is recommended for general health & well-being, but that is outside
the scope of this E-book
• Beyond that none is compulsory as part of this programme
• S ome may be beneficial to help with fat loss or to limit fat gain (i.e. to help burn
calories), although how much also relates to calorie intake
• If you do some, start with a small manageable amount and just choose
something you enjoy most/hate least
• Do not perform immediately prior to resistance training
Cardio
33
Nutrition
As with cardio, we are going to address this section briefly,
somewhat reluctantly, and solely in the context of how it relates
to the programme. There are of course nutritional guidelines that
must be adhered to for the maintenance of general health, but
again, these are outside the scope of this E-book since we are
not registered dieticians, nutritionists or medical professionals in
any manner. Please consult your doctor or government guidelines
for appropriate recommended daily amounts.
We mentioned earlier that this programme was suitable for
those looking to develop their physique, either by building
muscle, or by losing fat whilst retaining as much muscle as
possible. The reason this programme is appropriate for both,
is because gearing training towards hypertrophy is not only
the best way to build muscle, but also the best way to retain
it (seems obvious when it’s written like that). That’s why for the
most part, the resistance aspect of a training regimen should
not change whether ‘bulking’ or ‘cutting’. The only real
difference between these goals, would lie in the number of
calories the trainee consumes relative to their expenditure.
For most people to build muscle, a calorie surplus is required.
For most to lose fat, a calorie deficit is required. Therefore, if you
do intend on building muscle, you must try to ensure a calorie
surplus is maintained throughout the course of the programme. If
your goal is to lose fat, you must try to maintain a calorie deficit.
It is worth mentioned that we’re using the term ‘most people’
rather than ‘all people’ because there are circumstances
in which trainees may experience fat loss and muscle gain
simultaneously. This will typically happen to those who have
large amounts of excess fat to begin with and manage to build
a little muscle whilst losing a lot of that fat, or those who are
very new to resistance training who eat roughly around their
‘maintenance’ calories. With this being a programme targeted
at more experienced weight trainers, it is unlikely (but not
impossible) that those following it would fall into that category.
As such, a focused gaining or cutting approach is encouraged.
Nutrition
34
Beyond that, we could go further down the rabbit-hole into
the size of that calorie surplus/deficit, and the macronutrient
breakdown within that. However, this is not a nutrition guide and
was not advertised as one. Therefore, we are assuming that all
who utilise this programme take responsibility for also adhering
to an appropriate nutrition regimen.
Many dietary approaches will facilitate appropriate
conditions for the progress you desire. Ensure that yours is
aligned with your overall goal.
Nutrition
35
Glossary of Terms
Volume - The amount of training undertaken by a muscle group or an
individual. For example, ‘weekly volume’ refers to the amount of training
completed inside one week, and so on for ‘daily volume’, ‘total volume’ etc.
Frequency - The regularity with which a muscle group is targeted.
Intensity - How difficult a set is, or how much effort is required to complete it.
This is a function of the weight used and number of reps performed (and how
that relates to the ability of the individual).
Load - The amount of weight lifted during exercise.
RIR - Reps in Reserve - the number of reps a trainee is away from failure.
Training split - The manner in which weekly training volume is distributed (eg.
PPL, Upper-Lower, Full Body)
Neutral grip - Sometimes described as a hammer grip, this is a grip that is
neither supinated (palms up) or pronated (palms down/overhand), but with
palms facing each other. An example of a neutral grip in everyday life is
pulling a door open using a vertically oriented handle.
Hypertrophy - An increase in muscle mass.
Resistance Training - Modes of exercise which cause the muscles to contract
against an external load
Calorie Surplus - When an individual consumes a higher number of calories
than they typically expend.
Calorie Deficit - When an individual consumes a lower number of calories
than they typically expend.
TDEE - Total daily energy expenditure. This is the number of calories an
individual uses within a day.
Energy Balance - The relationship between calories consumed and calories
expended. Therefore, a positive energy balance is synonymous with calorie
surplus and a negative energy balance with calorie deficit.
MR (Max Reps) - The maximum number of reps one is able to perform. Could
also be described as “a set to failure” or AMRAP (as many reps as possible).
Glossary of Terms
36
FAQ’s
How does this programme differ from the beginner programme?
The primary differences between this programme and the intermediate
programme are exercise selection, mode of periodisation and overall
workload (when both volume and intensity are factored in). The beginner
programme starts with a less demanding acclimation phase, whereas this
one assumes a higher level of competence in the complex movements, as
well as a higher required workload to elicit an adaptive response - as tends
to be the case with those who have been resistance training for longer.
Are my rest times rigid?
In a word, no. Your recovery will be partly impacted by your
ability to recover from a cardiovascular perspective. Therefore,
those with higher fitness levels may find that they are able to
reduce rest times a little. With that being said, if you find that
the weights you are able to complete your sets with decrease
quickly from one set to the next, you may not be resting for
long enough and would possibly stand to benefit from adding
another 30-60 seconds between sets.
I don’t feel like my workouts are very intense, what should I do?
The first move would be to ensure you aren’t overestimating your intensity
(i.e. calling your set and RIR 2 when it may in fact be much higher). If you
are unsure, try taking a weight that you would usually use for a set of 10 at
an RIR 2 and take your set to complete failure. If you get above 12, you have
misjudged the RIR and need to go a little heavier next time. Those with a little
more experience training who have a good grasp on what a set to failure
feels like, will know that a set with an RIR 2 or 3 should still feel like quite a
difficult set. Second to that, ensure your form is good and you aren’t ‘cheating’
any reps (therefore deducting from the intensity), and be conscious of moving
each rep through a full range of motion.
When do I increase the weight I’m using and by how much?
The answer is whenever you can. If that’s every workout (though very unlikely) or just once
every couple of weeks by a very small increment (much more likely), so be it. Actually, if
you are thinking primarily about adhering to the RIR numbers, then the weights you choose
will automatically increase as your strength increases. For example, let’s say you have
been performing a set of 10 with an RIR 2 with X kilograms. As your strength increases,
the maximum number of reps you could complete with that weight (X kg) will increase,
which will in turn make your RIR increase. Therefore, you will need to increase the weight
you use in order to keep the RIR down at 2. In this sense, progression is built into the
programme already.
FAQ’s
37
Do I change the weight I use every time the RIR changes?
Not necessarily. Let’s take an example where you have four sets, with RIRs of
3, 2, 2, and 1. This represents your sets becoming slightly harder and you get
slightly closer to failure as you progress through them. Some of that increase
in difficulty may come about as a result of fatigue. For example, even if you
use the same weight throughout, you would certainly find your fourth set more
difficult than your first (which means the RIR will have increased). Typically,
this fatigue may not kick in early on - people don’t tend to fatigue much
between their first and second set - so you may still need to increase your
weights a touch, but for the most part you should find they are staying fairly
consistent throughout most of your sets. It is unlikely that you would have to
alter your weight used every set.
Where should I place my rest days?
Since the programme is made up of six training days, it is
somewhat irrelevant where your rest day goes, as it still results
in six consecutive days training followed by one rest day. If you
do train fewer than six times per week (see how to follow the
programme section), we would recommend trying to distribute
rest days evenly throughout the week. A rest day on the weekend
and a rest day mid-week would be a good way of dosing things
if you were to take two. That being said, if your schedule dictates
that you must take rest days on certain days of the week, it’s not
something to lose sleep over. Provided you don’t overdo the
intensity of your workouts and stick to the RIR numbers given,
your recovery should be adequate wherever your rest days
are placed.
Can I change the order of exercises?
Exercises have been ordered intentionally in a way that manages fatigue
as best as is possible. If you do want to change the order of exercises, the
impact that has will depend on the extent to which you do it. Taking what
is supposed to be your first exercise and placing it last, would probably
hinder your progress somewhat. After the initial couple of main compound
exercises in each workout, the order becomes less important, so swapping
around isolation exercises in the latter half of the workout likely wouldn’t be
a problem.
Can I change the order of training days?
Provided you keep the order of your first three training days (i.e. push/pull/
legs) the same as your second three training days, there’s no problem with
using a different order. For example, if you wanted to do legs, pull, push,
legs, pull, push - that would be fine. This is a good feature of the PPL split,
because muscles are grouped in a way such that there should be very minimal
interference going from one day to the next (in terms of fatigue and recovery).
FAQ’s
38
What should I do if I can’t train X times per week?
If you cannot train six times per week, you have a couple of options. You could
just train three times per week and do days one to three for each block/
training week, disregarding days four to six. Alternatively, if you wanted to
train four or five times per week, the best option would be to simply follow the
programme as it is laid out, doing each workout in order, and simply seeing
it through regardless of how long it takes. For example, if you could only train
four times in a week, you would do days 1-4 from Block 1.1, then next week
you would start with days 5 and 6 from Block 1.1 before moving onto Block
1.2. This of course means that the training week no longer aligns with your
calendar week - this isn’t a problem. Just train with the maximum frequency
you can appropriately manage (up to 6 times per week).
Is training six times per week too much? Is this over-training?
Provided you stick to the RIRs given in the programme, this should allow
for sufficient recovery between workouts. This may well involve feeling like
you are ‘holding back’ in a sense, but this is a necessary requirement when
training with such high frequency. If you do start to feel constantly fatigued
and as if you are no longer able to have productive training sessions, adding
more rest days and reducing your training frequency would be advised.
What do I do if I am aching from workouts?
If you are still able to perform all the exercises required with a full range of
motion and the required intensity, do so. There is no fundamental problem
with training whilst still aching. If however, it inhibits your ability to actually
perform the exercises required, add in a rest day and roll over any missed
training days into the following week (as described above). With this being
a PPL split, the impact of DOMS from your push workout for example, should
be minimal in regard to your pull workout and leg workout. In this sense, this
is a potential benefit of this kind of training split over the full body approach.
I’m not aching after my workouts, does this mean I didn’t
train hard enough?
DOMS (delayed onset muscle soreness) is not a good indicator
of how effective a workout has been. It is merely an indicator
of how novel the exercise that caused it was to the trainee. It
may be an exercise you aren’t used to, or it may just be the rep
range or intensity. Whilst it is likely most will experience DOMS
towards the beginning of the programme, this should subside
as you become more accustomed to the training frequency and
specific exercises.
FAQ’s
39
I’m struggling with the RIR system, what should I do?
First, ensure you have read through the RIR section of this document thoroughly.
If you are still confused, you can go with a general rule of thumb that says
most of your sets should get you to within 1-3 reps from failure. Once you are
happy with the level of intensity of your workout, you can make a note of your
weights used and try to match or beat those each session - just be aware of
remaining primarily in the 1-3 reps from failure bracket.
I don’t have a particular machine/equipment in my gym, what should I do?
Please see some suggestions for exercise replacements in the exercise notes section.
Can I use this programme for bulking and cutting?
Yes. Both aims involve hypertrophy-focused resistance training. Whether you
approach this programme as part of a gaining phase or a fat loss phase,
is more related to the nutrition side of things and the calories you consume
(relative to your TDEE) whilst undertaking the programme.
How much muscle should I gain by the end of this programme?
Again, this is somewhat dependent on whether you plan to cut or bulk. There
are also many factors such as height, age, training experience and genetics
that really prohibit us from putting an actual figure on this. Ten weeks is a very
short period of time in bodybuilding terms, so certainly do not expect major
changes on your first run of the programme. However, if you adhere to the
workouts and manage your accompanying nutrition regimen well, we hope
you will be happy with your results.
What do I do when I finish the programme? Can I repeat it?
You have a couple of options. If you are happy with your progress and have
enjoyed the programme, you could simply repeat it (after perhaps taking a
week to deload). You may want to slightly decrease your RIR numbers for
Block 1 (or even skip straight to Block 2.1) and you may also like to swap
some like-for-like exercises (see exercise notes for suggestions), but beyond
that you would be fine to simply keep the rest of the programme structure
as it is and repeat it. This would also give the added benefit of being able
to compare the exact weights you are using with the first iteration of the
programme. If you want to play around with the duration of each training
block slightly, this is another option to modify the programme.
FAQ’s
40
Should I include cardio?
Cardio is not a compulsory component of the programme, in the sense that
it isn’t directly required to facilitate hypertrophy. You may still benefit from
doing some as a means of manipulating your calorie expenditure, either to
help with fat loss or to minimize fat gain. Please refer to the cardio & nutrition
sections of this document.
What should I do for a warm-up?
Please see the warm-up section of this document.
Does it matter which deadlift variation I do?
In this instance, not particularly. You may choose whichever you prefer, but we
would advise on sticking with that variation for the duration of the programme.
Can I add extra volume?
If the exercise, reps and RIRs are adhered to, you shouldn’t feel like you
need to add extra volume. The danger in doing so is that you use energy
performing and recovering from that extra volume, which detracts from the
rest of the work prescribed in the programme. If you are supremely confident
you are capable of a higher workload than that given, you may want to add
some extra exercises/sets onto the end of your workouts. We would caution
you against adding extra volume onto exercises already given within your
workouts, as this would likely have an effect on the remainder of the workout.
What about training abs?
Just how pronounced the abs are is mostly determined by body fat level
(perhaps lending weight to the old adage ‘abs are made in the kitchen’),
though this does not mean training them is unimportant. Since they play a
key role in core stability, they will be stimulated to one degree or another by
many of the exercises included in the programme – particularly compound
movements. If we want to execute these movements safely, the importance of
a strong core – which includes the abdominals – cannot be underestimated
For this reason (and for the added benefit of overall hypertrophy) we have
included direct ab training in the programme. This takes the form of a
designated workout that can be included as part of any of your sessions, and
which should ideally be completed twice per week.
FAQ’s
41
Exercise Notes
Below you will find a list of all the exercises mentioned in
the programme (in the order they appear), along with some
possible substitutions (appearing in order of suitability) for
each and some added notes regarding grip, form etc. Please
note that exercises have been selected intentionally throughout
the programme, so only utilise the exercise substitutions if you
need to.
Flat Dumbbell Press - barbell bench press
- No additional notes.
Seated Smith Press - shoulder press
machine - Using the Smith machine, sit on a
flat bench without using the back support.
This will force you to maintain a similar
bar path to overhead barbell press. Press
in front of head - not behind. Use a grip
slightly wider than shoulders width.
Pectoral Flye (machine) - standing cable
flye - No additional notes.
Upright Row (cable) - upright row (EZ
bar) - Use rope grip or EZ handle grip.
EZ Bar Skullcrusher - dumbbell skullcrusher,
french press - If you have a ‘tricep bar’
available, feel free to use that instead of
an EZ bar (as preferred).
Cable Push-down - tricep extension
machine - Use rope attachment, or two
(to increase range of motion) if preferred.
With ‘rope grip’ you may prefer to use two
for a greater range of motion.
Lat Pull-down - assited pull up - If available
use a handle that allows for a neutral grip
roughly shoulder width or slightly closer.
Excercise Notes
Seated Cable Row - bent over smith row,
T-bar row - Perform with a pronated grip,
just wider than shoulder width.
Lat Prayer - dumbbell pull-over - Perform
standing or kneeling. When using rope
grip you may prefer to use two for a
greater range of motion.
Rear Delt Flye (machine) - rear delt flye
(cable), rear delt flye (dumbbell) - No
additional notes.
EZ Bar Curl - barbell curl, dumbbell
hammer curl - no additional notes.
Dumbbell Curl - barbell curl, EZ bar curl
- reps are given in the programme as the
total sum of reps on both arms. Perform
reps alternately (left, right, left, right).
Leg Press - hack squat, smith machine
squat - If available, plate-loaded leg
presses on an angle (usually around 45
degrees) tend to be superior to those
machines that move horizontally, but use
whichever you have available.
Romanian Deadlift - stiff leg deadlift Use dumbbells or barbell - as preferred.
Leg Extension - no substitute - no additional
notes.
42
Seated Leg Curl - lying leg curl - Use a
lying leg curl only if you have no access to
seated (or unless otherwise stated on the
programme).
Standing Calf Raise (machine) - smith
machine calf raise (or any straight leg calf
raise) - This exercise can be replaced with
any straight leg calf raise without it having
any real impact on your training, so use
whichever you prefer.
Walking Lunge - static lunge, reverse
lunge - Dumbbell or barbell weighted - as
preferred. If using dumbbells, lifting straps
can help to maintain grip.
Incline Dumbbell Press - incline barbell
press - use an incline bench on a 30-45
degree angle (no higher).
Overhead Barbell Press - seated
dumbbell press - Press in front of head not behind. Use a grip slightly wider than
shoulders width.
Single Arm Cable Curl - cable
concentration curl - Perform facing away
from weight stack with elbow back.
Hack Squat - leg press - no additional
notes.
Barbell Hip Thrust - hip thrust using leg
extension machine - use a pad or rolled
up mat between yourself and the bar if
you find it uncomfortable.
Seated Calf Raise - any bent leg calf
raise - No additional notes.
Hyperextension - cable pull-through - Use
specific hyperextension rack. Add weight
by holding a plate to your chest.
Kneeling Cable Crunch - decline crunch
(or any weighted crunch) - Use rope
attachment and hold either side of head.
Roman Chair Leg Raise - hanging leg
raise, decline leg raise - No additional
notes.
Pectoral Flye (cable) - pectoral flye
(machine) - perform leaning forward or
bent over - as preferred.
Sumo Deadlift - conventional deadlift
- If you are comfortable with the sumo
variation, try to keep this consistent.
Lateral Raise (machine) - egyptian
cable raise, lateral raise (dumbbell) - no
additional notes.
Lateral Raise (dumbbell) - egyptian
cable raise, lateral raise (machine) - No
additional notes.
Dumbbell Skullcrusher - EZ bar
skullcrusher, french press - Use a neutral
grip whilst lying on a flat bench.
Barbell Back Squat - front squat, smith
machine squat - Use an appropriate rack
with safety bars.
Bent Over Smith Row - t-bar row - Perform
with a pronated grip just wider than
shoulder width.
Single Leg Curl - seated leg curl - A lying
leg curl machine is likely easier to perform
the single leg variation. Perform alternately
or individually - as preferred.
Smith Machine Shrug - dumbbell shrug,
hex frame shrug - Perform with a pronated
grip just wider than shoulder width.
Dumbbell Hammer Curl - dumbbell curl,
EZ bar curl - Reps are given as total sum
for each side, intended to be performed
alternately (left, right, left, right)
Excercise Notes
Bent Over Barbell Row - pendlay row,
bent over smith row - Perform with a
pronated grip just wider than shoulder
width.
43
Adductor Machine - cable adductor raises
(with ankle attachment) - No additional
notes.
Flat Barbell Press - flat dumbbell press Use a spotter or a rack with safety bars if
going close to failure.
Seated Dumbbell Press - overhead
barbell press - Sit on a bench with the back
support as close to vertical as possible.
Dumbbell Monkey Shrug - upright row
(EZ bar) - No additional notes.
Pull-Up - lat pull-down - If possible, use
a neutral grip just closer than shoulder
width. If not available, use a pronated
(overhand) grip, just wider than shoulder
width.
Single Arm Dumbbell Row - single arm
machine row - Bench supported. Rest
between sides.
Dumbbell Preacher Curl - EZ preacher
curl - If no specialised pad, use the back
support from a bench.
Bulgarian Split Squat - smith machine
split squat, single leg press - Barbell or
dumbbell weighted - as preferred. Rest
between sides.
French Press - overhead cable extension,
EZ skullcrusher - Perform seated with back
support at slight recline.
Pendlay Row - bent over barbell row,
smith machine pendlay row - Use straps if
assistance with grip is required. If replacing
with bent over barbell row, increase the
rep range to 10-12.
Barbell Shrug - smith machine shrug, hex
bar shrug - Perform with a pronated grip
just wider than shoulder width.
Excercise Notes
Decline Crunch - kneeling cable crunch You will need to use a bench with a leg
attachment (ie a decline bench) to keep
you in place whilst performing the reps
weight behing head if needed.
Reverse Crunch - hanging leg raise, roman
chair leg raise - Use a decline bench, with
your head at the higher end. Hold onto the
bench above your head. Adjust angle to
increase difficulty.
Rear Delt Flye (cable) - rear delt flye
(machine), rear delt flye (dumbbell) - These
can be performed standing, both sides at
once, or single arm (for which bent over
may be more convenient).
Cable Pull-through - hyperextension - Use
rope attachment.
Smith Machine Calf Raise - calf raise
machine, calf raise on leg press machine
- Use small plates to elevate the front of
your feet if you want a greater range of
motion.
Egyptian Cable Raise - dumbbell lateral
raise (single arm) - This is a single arm
cable raise.
Single Leg Extension - leg extension Perform alternately or individually - as
preferred.
Incline Pectoral Flye (cable) - incline
pectoral flye (dumbbell) - Place an incline
bench between cables so that weight
stacks are roughly in line with the higher
end of the bench.
Upright Row (EZ Bar) - upright row (cable),
DB monkey shrug - no additional notes.
Dumbbell Seal Row - T-bar row, machine
row (both with chest support) - You may
44
Rear Delt Flye (dumbbell) - rear delt flye
(cable), rear delt flye (machine) - Perform
either seated (leaning over), standing
(bent over) or lying on flat or incline bench
for chest support.
Seated Hammer Curl - dumbbell hammer
curl (this is standing) - Seated with back
support reclined so that arms hang down
(elbows and shoulders should be back).
Single Leg Press - bulgarian split squat These are intended to be performed one
side at a time (i.e. perform set with left leg,
rest, perform set with right leg). Four sets
in the programme represents four sets for
each side.
Dumbbell Shrug - hex bar shrug, barbell
shrug, smith machine shrug - Use lifting
straps if you need assistance with grip.
Barbell Concentration Curl - EZ
concentration curl, dumbbell concentration
curl - Elbows should be tucked in front of
torso.
Standing Oblique Crunch - side plank,
ab wheel - Holding dumbbell on nonworking side only.
Excercise Notes
45