BULKING WITH KKFIT
A complete 10 week course specifically customized for individuals seeking to
undergo a successful “bulk” by gaining serious lean muscle mass and enhancing
overall strength.
TABLE OF CONTENTS
IMPORTANCE AND BENEFITS OF BULKING
HOW TO APPLY PROGRESSIVE OVERLOAD
IMPORTANCE OF DELOADING
TRAINING INTENSITY
IMPORTANCE OF RECOVERY
POSITIVE MINDSET CHECK LIST
F.A.Q.
Clean Bulking and The Importance of Macro Nutrients
CARBS WHEN BULKING
PROTEIN WHEN BULKING
FATS FOR BULKING
SUPPLEMENT RECOMMENDATIONS FOR BULKING
HOW TO DETERMINE YOUR MACROS
KEY TERMS
WORKOUT SPLIT
RESISTANCE TRAINING RULES
DISCLAIMER
2
3
4
5
5
6
7-9
9
10
10
11
12
13
17
17
18
19
1
IMPORTANCE AND BENEFITS OF BULKING
This 10 week course has been specifically customized for individuals
seeking to undergo a successful “bulk” by gaining serious lean muscle
mass and enhancing overall strength. The course will give individuals with
the tools necessary for the most optimal bulk by supplying them with
information in the following areas.
- A nutrition and supplementation plan for bulking
- A proper training program that will promote muscle gains and strength
- Creating and maintaining a healthy and positive mindset throughout the
process
- And more!
The most obvious benefit of bulking, is to build muscle & gain strength.
This will need to take place in a caloric surplus. When you create a caloric
surplus, your body will then use that extra energy to build muscle (OR fat,
more detail on this further on), promote muscle recovery, and aid in
training performance. To gain muscle, you must combine a caloric
surplus with a solid strength training routine. The combination of the two
will leave you with amazing results!
This program is designed to focus on both strength and muscle gain.
Through personal experience, experimentation and science based
research we have found that the most efficient way to do so is by using a
combination of both hypertrophy (definition: increase in muscle size) and
strength training methods into our workout programs. Therefore, we
include a variety of ALL rep ranges. Your results will ultimately revolve
around the progressive overload principle, which involves increasing the
weight, volume and frequency over time. (more detail on this further on)
2
HOW TO APPLY PROGRESSIVE OVERLOAD
Dictionary: The gradual increase of stress placed upon the body during exercise training.
As we put more load on our body, our body compensates by becoming stronger. A new
workout program is always difficult in the beginning. Over time we no longer feel sore as
our body and mind get use to the stresses. Performing a workout for sometime, your muscles become stronger and your brain learns to use those muscles efficiently.
In order to continue making progress you need to make your workouts more challenging
through the process of progressive overload. Now this does not mean destroy your body. It
means take a systematic and conservative approach to improving as much as you can in
one way or the or the other on each lift, session by session by doing the following.
COMMON METHODS OF PROGRESSIVE OVERLOAD:
- Increase the weight lifted
- weight same but increase number of repetitions
- weight and repetitions same however decrease the rest between sets
- same load, same repetitions but performing those repetitions slowly to keep those
muscle under tension for longer periods of time
Your body then has no option but to grow in size and strength. This can and will be highly
uncomfortable for each athlete. But remember to attain anything substantial in life you need
to get out of your comfort zone. This applies to everything in life including fitness.
THIS IS WHERE THE MAGIC HAPPENS!
If you’re at an intermediate or advanced level with training, and progressive overload is not
targeted, you will just be spinning your wheels and not maximizing your full potential.
In this program the frequency and volume is definitely there, but it is your job to be tracking
and progressing the weight lifted. You will need to track your progress by recording your
lifts and make an effort to increase the weight lifted over time. We have provided columns
for you to incorporate the weight and reps you preformed next to each exercise.
SUMMARY
Even the most optimally designed workout will not provide results if we are not pushing ourselves.
For sustained strength and muscle gain we need to progressively overload our workout.
Over time it becomes hard to progressively over load our workout, when that happens, it is
time to change up the routine. This is why we have focussed on incorporating a variety of
different workouts each week and adjusted the workout blocks after 5 weeks.
3
IMPORTANCE OF DELOADING
Deloading is extremely important to prevent over training, injury and
improve recovery. After week 4 and week 9 we have included a deload
week. The general approach is to reduce all of your lift intensities by
40-60% for one week. If you are deadlifting something like 225lb you
would decrease the weight by 80-120 lbs while keeping the same sets
and reps (give or take). It is not just a full rest week.
4
TRAINING INTENSITY
The volume in this program is a volume traditionally more suited to the goals of an
intermediate to higher level lifter. If you feel the need to adjust, please do so.
As Certified Personal Trainers we want our clients to be able to recover from the amount of
volume they are performing. You don’t need to feel completely burnt out after every single
session. BUT you do need to find an equilibrium, where you are being tested, challenged,
and where you are able to put in max effort more days than not. If you are training with the
intent to get stronger, to gain muscle, and you accept that you are going to be challenged,
you will create remarkable effects in your body composition. If you feel that you are just
going through the motions or your workouts feel “easy” then you need to adjust your training
intensity. Your results will be based on how hard you push yourself. During a bulk you can’t
be half committed.
IMPORTANCE OF RECOVERY
Incorporating recovery days into your training program is the best thing you can do if you are
looking to make all kinds of gains. This is the time that the body adapts to the stress of exercise and the real training effect takes place. The body repairs and strengthens itself in the
time between workouts, and continuous training can actually weaken even the strongest
athletes. Recovery will also replenish energy stores and repair damaged tissues.
Over training is what we want to avoid at all cost’ and is also a difficult condition to recover
from. Over training often occurs when an athlete lacks recovery time.
The body has a limit to which and how much stress it can handle before breaking down and
risking injury. Doing too much work too quickly will result in injury or muscle damage, and
doing too little will not result in any improvements. This is exactly why we have have
increased volume throughout this training program, and have scheduled rest days during
each week.
The number one most important thing outside of exercising is sleep. If you’re the nocturnal
type that gets hardly any sleep with the occasional 8 hours of sleep, chances are you are
holding yourself back from getting the best results possible. When is comes to increasing
your gains, sleeping is extremely important!
5
POSITIVE MINDSET CHECK LIST
- I have all I need within me to change.
If you’re constantly telling yourself “I can’t” you may convince yourself
that’s the truth. Replace these negative words with positive ones instead.
Tell yourself you will do your best or that you will try your hardest instead.
- I believe I can and will reach my health and fitness goals.
There is nothing like believing in yourself to create a successful reality.
Give yourself the benefit of the doubt and believe that you will succeed at
fulfilling your goals.
- I understand that this will be a journey, a journey of change and a new
way of thinking.
- Focus on the present.
I’m talking about the present—not today, not this hour, only this exact
moment.
- Don’t let yourself quit. Giving up is usually taking the easy way out of a
situation. No matter how negative you’re feeling, never let yourself quit
pursuing something you truly want. You’ll thank yourself in the long run if
you don’t give up.
- Change your vibe. Some people think that you get back what you put
out, so stop putting out bad energy and change to a more positive outlook. Whether it truly works or not doesn’t matter, you’ll feel better either
way.
- Make positive thinking a habit. Don’t just practice thinking positively
when you’re feeling down. Make it an everyday occurrence whether
you’re in a good mood or bad
- We highly recommend the book “you are a bad ass” by Jen Sincero.
This book has given us both a different out look on life in general and
given us a different perspective on how powerful your mind actually is.
6
FAQ’S
Q: Can I swap exercises if I don’t like them?
A: Yes, but we highly recommend NOT changing the main compound
movements.
The accessory work can be swapped for similar type movements.
Q: Is training to failure ok?
A: NO! You will train a lot more efficiently by avoiding failure. we
recommend training to a RPE 9 meaning you have 1 rep left in the tank.
Q: Why is there such little Variation of exercises on the foundation days?
A: The importance of this program is to progressively overload all the
muscles. Focussing on compound movements that work several muscle
groups at a time
will provide a greater value that will trigger more muscle growth, rather
than performing extraneous exercises that provide minimal value.
Compound exercises are extremely important for muscle and strength
gain.
Q: What are the best pre and post workout meals?
A: By consuming a good source of protein and carbohydrates before a
workout, you can give your body the amino acids (branched-chain amino
acids in particular) that it needs to prevent muscle breakdown, whilst
aiding muscle recovery and growth. Carbohydrates are also great after a
workout, as they provide the body with fast-acting glucose as fuel to the
muscles. As well as protein for muscle recovery.
If you’re looking to perform and train at your best, you need to make sure
your body has enough fuel to do so.
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FAQ’S
Q: What should cardiovascular exercises consist of when bulking?
A: Now since we are not cutting, burning a large amount of calories in a
short time is obviously unnecessary and against our goals. (Being we
need to be in a surplus to gain muscle) Doing cardio for increased
endurance is the only reason you would want to do cardio on a bulk.
When considering your cardio routine, we suggest doing it on an off-day
from weightlifting. IF doing cardio, you should before hand eat a large
portion of carbohydrates for energy, and later perform no more than 20
minutes of cardio of your choice.
Q: How long should this program be followed for?
A: We recommend doing this program AT LEAST one time through, we
want everybody who is joining us on this muscle gaining journey to get
the most out of this program. With that being said, we highly suggest
continuing this program past the ten weeks and either repeat the entire
program (while continuing to focus on progressive overload) OR for an
additional five weeks (1/2) the program, before starting your cutting/
fat-loss phase.
Whether you choose to continue bulking past the 10 weeks or not, your
body will have no other option but to grow with this program.
Q: Why are there no supersets in this program?
A: Typically when performing a super set (performing two exercises back
to back with no rest in between) you will end up having to lower the
weight for each exercises to complete the set, due to the fact that you are
resting less. Less rest equates to less strength. Although supersets are a
great style of training and will be incorporated in our fatloss/ cutting
program, it is important to be ab le to perform every exercises at max
effort resulting in building size, muscle and strength.
8
CLEAN BULKING AND THE IMPORTANCE
OF MACRO NUTRIENTS
First and foremost, in order to gain lean muscle mass and build up your
strength you must be eating a surplus of calories that is greater than the
amount of energy your body is putting out. So bottom line, eat more
calories than you exert.
If you are eating a surplus of calories, some of those calories will go to
energy expenditure when eating, breathing, and lifting, and some of those
calories will be stored on your body and produce mass. Some of this
mass will be muscle, some of this mass will be fat.
Keep in mind that muscle itself is quite dense and does not take up much
space. So if you’re feeling as though your muscles are “growing” rapidly
while following this lifting program, it is more likely the layer of fat tissue on
top of the muscle that hasn’t yet been shed.
Macronutrients provide energy in the form of calories and make up the
three major components of food – carbohydrates, fats and protein.
In order to gain as little fat as possible while bulking, its good to choose
clean, high calorie foods that are unprocessed. Some examples are
chicken, turkey, peanut butter, pasta, oatmeal and of course the
occasional burger as long as you are able to track it, even if it isn't exact!
9
CARBS WHEN BULKING
Carbs are a scary word to many because most relate carbs immediately
to fat gain. In order to gain weight, build muscle, and gain strength, carbs
(and a lot of them) are going to be a staple in your diet. Things like brown
rice, white rice, sweet potatoes, potatoes, oat meal, whole wheat pasta
and other un-processed carbohydrates are all perfect examples. Your
Carbohydrates should make up anywhere from 45-50% of your daily Calories. (we will get into this further along)
PROTEIN WHEN BULKING
Proteins are probably the most essential macronutrient that you should
include in your diet whether cutting, maintaining, or bulking. With a clean
bulking plan your protein should be taking around 20-30% of your daily
caloric intake.Things like lean red meat, chicken, fish, eggs/ egg whites, a
whey or vegan protein, tofu, greek yogurt, cottage cheese are all great
examples. Things like almonds, cashews, walnuts, pecans, peanuts and
nut butters are also great additives to your protein intake as well as getting some healthy fats in.
Obviously things like fatty red meat and sausages are things you will need
to monitor during this phase in order to keep your fat gain to a minimum.
But keep in mind, red meats have a series of benefits whereby it is not
only a good source of protein but also of iron and other minerals. Everything in moderation will do the body good!
10
FATS WHEN BULKING
Fats are probably over looked as a dietary need, especially healthy fats.
Within the clean bulk, you should be getting your fats from egg yolks, all
varieties of nuts, olive oil, and avocados etc. Your fats should make up
anywhere from 25-35% of your daily Caloric intake.
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SUPPLEMENT RECOMMENDATIONS FOR
BULKING
Supplements on a bulking diet aren't quite as essential because of all the food you’ll be
consuming, but there are some that are definitely a must.
A pre workout with around 150mg of caffeine is a good idea to get your mind right and put
all the fuel in your body in tune with your mind and push yourself past your limits and crush
some heavy weights. ( We use prolific, from pescience.com)
Creatine is another must because of its properties. It will aid in recovery, weight/ muscle
gain, strength and focus. (We use Tru Creatine, from pescience.com)
Listed below will be more benefits of creatine:
- Helps muscle cells produce more energy
- Supports many other functions of muscles
- Improves high intensity exercise performance
- Speeds up muscle growth
- May fight other neurological diseases
- May lower blood sugar levels and fight diabetes
- Can improve brain function
May reduce fatigue or tiredness
Is safe and easy to use! It’s been researched for more than 200 years and numerous
studies support its safety for long-term use. Clinical trials lasting up to five years report no
adverse effects in healthy individuals.
Supplementing is very easy. Simply take 5 grams of creatine monohydrate powder per day.
(which will be equivalent to one serving or one scoop of Tru Creatine) At the end of the
day, creatine is an effective supplement with powerful benefits for both sports performance
and health.
All the supplements we use are from pescience.com and you can use “KKFIT” to save you
money, or you can get these from a local vitamin shop, gnc etc.
Following a diet plan incorporating the above concepts with a rigorous weight lifting
program and smaller doses of cardio will attribute to some incredible muscular gains
regardless of your stage in life or in the fitness world. Stick to your plan, stick to eating
whole
nutrient dense, un processed foods, with little to no cheat meals and you will have one of
the healthiest bulks of your life.
Once again, of course everything in MODERATION is the key to success, happiness and
balance. You can incorporate your favorite foods/ beverages into your diet daily as you
wish, as long as they are tracked and included in to your daily caloric intake.
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HOW TO DETERMINE YOUR MACROS
First, grab a pencil, paper and a calculator!
First we start by calculating our maintenance calorie level. We define maintenance calorie
level as the amount of calories we need to eat in order to maintain our current body weight.
This level will vary among individuals depending on gender, age, activity level, body type
and other
factors.
Although there are many ways to access the maintenance calorie such as lab testing,
keeping track of your body weight and food intake for an extended period of time, we can
use the following simple calculation to estimate a good starting number.
“BODY WEIGHT (LBS) X 14-17= ESTIMATED DAILY CALORIE MAINTENANCE LEVEL”
If you are a female with a smaller body frame and/ or have an inactive lifestyle, then you
would want to use the number closer to 14. If you are a female with a athletic body frame
and/or active lifestyle, you want to be somewhere in between 14-17. If you are a male with a
bigger body frame and/or have an active lifestyle, then you would want to use the number
closer to 17. You may be somewhere in the middle!
Once you have calculated your maintenance calorie level, adjust your daily calorie goal by
subtracting or adding 300-500 kcal to your maintenance calorie level depending on your
goal. (We will be adding 300 cals, to be in a slight surplus of calories, and to keep fat gain
to a minimum) If you want to lose weight, you would subtract 300-500 kcal, if you want to
gain weight you would add, this will put yon on track to gain .5lb per week.
Protein has 4 calories per gram
Fat has 9 calories per gram
Carbs have 4 calories per gram
Now that we have your calories set, we will be setting your personalized daily macros.
13
HOW TO DETERMINE YOUR MACROS
SETTING PROTEIN
The general recommendation of how much protein protein is optimal in order to maintain or
increase muscle mass ranges between .8-1.2 grams of protein per pound of body weight.
For example, for a 140 lb individual his/ her recommended daily protein would be
somewhere between 112 and 168. (We like sticking to 1g of protein per lb. of body
weight)
EX: 140lb x 1g protein = 140g of protein
DETERMINE YOUR DIETARY FAT INTAKE
Once you have set your protein needs, it is time to determine how many grams of fat and
carbohydrates you want to consume.
(Subtract the calories from protein from your maintenance)
EX: daily caloric intake 2,200.
(protein contains (4) calories per gram)
140 g of protein = 140 x (4) = 560 calories from protein
which means you would have 1,640 calories remaining to split between fats and
carbohydrates.
We have learned, researched and experienced that 45% fat and 55% carbohydrates is a
sweet spot for your remaining calories. But technically you can play with the percentages
and find what works best for you.
If you prefer eating fatty foods, eggs, nuts, nut butters, avocado etc, then you would want
to set your fat intake at the higher end. If you prefer carbohydrates, then you would set your
fats lower.
EX: 1,640 remaining for carbohydrates and fats.
(fats contain (9) calories per gram) Lets set your fats at (45%) of your remaining
calories
EX: 1,640 x (.45%) = 738 calories towards fats
738 / (9) = 82 grams of fats
14
HOW TO DETERMINE YOUR MACROS
CALCULATING DAILY CARBOHYDRATE INTAKE
After setting your calorie goal, protein and fat intake, lastly you want to calculate how many
grams of carbohydrates you will consume daily.
For this example we are using 45% fat and (55%) carbohydrates for the remaining calories.
(carbs contain (4) calories per gram) Lets set your carbs at (55%) of your remaining
calories
EX: 1,640 x (.55) = 902 calories for carbs
902 / (4) = 225 g of carbs
EX: Your daily macros would be:
140g protein
225g carbohydrates
82g fat
(SHOWN ABOVE IS AN EXAMPLE OF HOW YOU WOULD DETERMINE YOUR OWN
MACROS)
After determining your macros
After determining your macros, it will be time to put them to use. Download the app “My
Fitness Pal” and set up an account. Follow the steps by putting in your personal information
and goals. It will then spit out macros that it would like you to reach. DISREGARD THESE
MACROS AND CONTINUE FOLLOWING THESE STEPS
Click the home button in the bottom left hand corner
Click the more … button in the bottom right hand corner
Click goals
Click calorie and macronutrient goals
Click calories, and input your personalized calories that you determined above
Click carbohydrates
Click gram, and input your carbohydrate goal that you determined above
Followed by inputing your protein goal that you determined above
Followed by determining your fats goal that you determined above
15
HOW TO DETERMINE YOUR MACROS
PROTEIN
CARBS
Bread
Rice
Potatoes
Oats
Fruits
Corn
Pasta
Cereals
Buckwheat
Quinos
Beans
Chickpeas
Lentils
Protein Powder
Sirloin
Pork
Chicken
Beef
Lamb
Bison
Tilapia
Tuna
FATS
Dairy
Bacon
Eggs
Salmon
Nuts
Avocado
Olive Oil
Fish Oil
Coconut Oil
Flaxseed
Butter
Calories per meal
So how do we find out how many calories we should eat each meal? Simple, just divide the
total number of calories with the amount of meals you get in a day. Whether it be
5-6 smaller meals, or 2-3 bigger meals with some snacks in between, it is completely up to
you how you will reach your macros each day. And no they don’t need to be divided
exactly, this is just to give you an idea of how much to be eating so that you don’t end up
having to eat half your macros right before bed, or end up finishing your macros earlier on
and are left hungry.
If you are confused or overwhelmed with determining your own macro nutrients, please
send us an email at kk_fit@yahoo.com with the subject: Determining macros, and we will be
more than happy to clarify any questions (:
16
KEY TERMS
DB : DUMBELL
BB: BARBELL
AMRAP: AS MANY REPS AS POSSIBLE
DROP SET: PERFORM AN EXERCISES AND THEN DROP (REDUCE) THE WEIGHT AND
CONTINUE FOR GIVEN REPS
SUPERSET: PERFORMING TWO OR MORE EXERCISES BACK TO BACK WITH NO REST
IN BETWEEN
VOLUME: WEIGHT x REPS x SETS = TOTAL VOLUME
STATIC HOLDS LINK: https://youtu.be/Hg3V0oEessE
WORKOUT SPLIT
Weeks 1-5
Day 1: Full Body
Day 2: Full Body
Day 3: Recovery Day
Day 4: Full Body
Day 5: Full Body
Day 6: Recovery day
Day 7: Full Body
Day 8: Full Body
ETC..
Weeks 6-10
Day 1: Upper Body
Day 2: Full Body
Day 3: Lower Body
Day 4: Recovery Day
Day 5: Upper Body
Day 6: Full Body
Day 7: Lower Body
Day 8: Recovery Day
ETC..
17
RESISTANCE TRAINING RULES
1. Focus on engaging the primary muscle first.
2. Lift weights in a slow and controlled manner, maintaining constant
tension throughout the movement.
3. Swinging the weight or using momentum increases the potential for
injury.
4. Maintain proper posture. Chest up, shoulders back, neutral spine, chin
straight ahead.
5. Start off with light weight as a warm up (do not count warm up sets as
actual sets) and increase weight with each set, while maintaining proper
form.
6. If you can easily perform the given rep ranges and sets, its too light.
increase the weight.
7. If you can’t perform the given rep ranges and sets, its too heavy.
Decrease the weight.
18
DISCLAIMER
Kathryn and Kendra Kane are not doctors or registered dietitians. The
contents of this document should not be taken as medical advice. It is not
not intended to diagnose, treat, cure, or prevent any health problem - nor
is it intended to replace the advice of a physician. Always consult your
physician or qualified health professional on any matters regarding your
health. Use of the information in this program is strictly at your own risk.
The author will not assume any liability for any direct or indirect losses or
damages that may result including, but not limited to, economic loss,
injury, illness or death.
All documents included or exchanged between Kathryn and Kendra Kane
and the Client are the intellectual property of KKFIT LLC and are not to be
copied, sold or redistributed without my written consent.
19
WEEK 1
During these next 10 weeks, half of each week will consist of low reps
with high weight to focus on strength gains, and the other half of the
week uses moderate reps with moderate weight to deliver more blood
flow and nutrients to the muscles, focusing on size.
WEEK 1:
Notes: Focus on establishing a baseline strength on all of your lifts.
Please keep record of the weight and reps performed for each set, in
the given slots provided for you. It is absolutely necessary that you
focus on progressive over loading. (see page 3) We have
programmed an increase in volume for the following weeks, but
looking to add more weight to each lift will also dramatically
increase the volume.
Warmup For Full Body:
-Walk for 5 min to get your heart rate up Alternating High Kicks
-2 sets x 10 reps each leg-Internal/External Rotation (use cable)
-2 sets x 10 reps each arm (upper body)
-Alternating lunge with a twist 1 x 10 (5 each side)
-Leg swings 1 set x 15-20 reps each leg-Banded glute bridges with
-abduction pushing outward at the top 2 sets x 15-20 reps
-Frog Pumps 1 set x 20 reps
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only
2 mins on each muscle group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble”
areas, like tight hip flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps-psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
20
WEEK 1
DAY 1: FOUNDATION 1
WEEK 1
DAY 2: SHOULDERS, BACK, GLUTES
21
WEEK 1
DAY 3: REST DAY
WEEK 1
DAY 4: FOUNDATION 2
22
WEEK 1
DAY 5: ARMS, QUADS, GLUTES
WEEK 1
DAY 6: REST DAY
23
WEEK 1
DAY 7: FOUNDATION 1
24
WEEK 2
Notes: After completing week one you should have a general idea of
what you can perform on each lift. This week there are added sets,
and added reps – feel free to add weight where appropriate, but
remember this is a ten week program. Don’t kill yourself with work in
week two. And ALWAYS remember to maintain proper form and
engage the primary muscle.
Warmup For Full Body:
-Walk for 5 min to get your heart rate up.
-Alternating High Kicks 2 sets x 10 reps each leg
Internal/External Rotation (use cable) 2 sets x 10 reps each arm
(upper body)
-Alternating lunge with a twist 1 x 10 (5 each side)
-Leg swings 1 set x 15-20 reps each
-leg Banded glute bridges with
abduction pushing outward at the top 2 sets x 15-20 reps
-Frog Pumps 1 set x 20 reps
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only
2 mins on each muscle group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble”
areas, like tight hip flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps-psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
25
WEEK 2
DAY 1: SHOULDERS, BACK, HAMSTRINGS
WEEK 2
DAY 2: REST DAY
26
WEEK 2
DAY 3: FOUNDATION 2
WEEK 2
DAY 4: ARMS, QUADS, GLUTES
27
WEEK 2
DAY 5: REST DAY
WEEK 2
DAY 6: FOUNDATION 1
28
WEEK 2
DAY 7: SHOULDERS, BACK, GLUTES
29
WEEK 3
Notes: After completing week one and two, you should be continuing
to increase your volume and strength on many lifts. And begin to
feel more confident with the weight you are moving..
You have 7 weeks to go. Let’s do the damn thing!!
Warmup For Full Body:
-Walk for 5 min to get your heart rate up.
-Alternating High Kicks 2 sets x 10 reps each leg Internal/External
-Rotation (use cable) 2 sets x 10 reps each arm (upper body)
-Alternating lunge with a twist 1 x 10 (5 each side)
-Leg swings 1 set x 15-20 reps each
-leg Banded glute bridges with abduction pushing outward at the top
2 sets x 15-20 reps
-Frog Pumps 1 set x 20 reps
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only
2 mins on each muscle group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble”
areas, like tight hip flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps-psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
30
WEEK 3
DAY 1: REST DAY
WEEK 3
DAY 2: FOUNDATION 2
31
WEEK 3
DAY 3: ARMS, HAMSTRINGS
WEEK 3
DAY 4: REST DAY
32
WEEK 3
DAY 5: FOUNDATION 1
WEEK 3
DAY 6: SHOULDERS, BACK, QUADS
33
WEEK 3
DAY 7: REST DAY
34
WEEK 4
Notes: This is the final week of this block. Note that after this week
you will deload and take it easy in the gym. You should be giving
your max effort and making this the best week you have had in the
gym thus far. Try to set PR’s (personal records) when and where
appropriate.
Warmup For Full Body:
-Walk for 5 min to get your heart rate up
-Alternating High Kicks 2 sets x 10 reps each leg-Internal/External
Rotation (use cable)
- 2 sets x 10 reps each arm (upper body)
-Alternating lunge with a twist 1 x 10 (5 each side)
-Leg swings 1 set x 15-20 reps each
-leg-Banded glute bridges with abduction pushing outward at the top
2 sets x 15-20 reps
-Frog Pumps 1 set x 20 reps
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only
2 mins on each muscle group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble”
areas, like tight hip flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps-psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
35
WEEK 4
DAY 1: FOUNDATION 2
WEEK 4
DAY 2: ARMS, GLUTES
36
WEEK 4
DAY 3: REST DAY
WEEK 4
DAY 4: FOUNDATION 1
37
WEEK 4
DAY 5: SHOULDERS, BACK, HAMSTRINGS
WEEK 4
DAY 6: REST DAY
38
WEEK 4
DAY 7: UPPER BODY
39
WEEK 5
Notes: YAY! IT’S TIME TO DELOAD! The general approach to
deloading is to reduce all of your lift intensities by 40-60% for one
week.
EX: If you are deadlifting something like 225lb you will cut the weight
down by 80-120lbs while keeping the sets and reps the same. It is not
just a full rest week. Refer back to the weight you have been lifting the
previous weeks and follow the directions above. And remember,
deloading is extremely important to prevent over training, injury, improve
recovery and give your central nervous system a breather.
Warmup For Full Body:
-Walk for 5 min to get your heart rate up
-Alternating High Kicks 2 sets x 10 reps each leg
-Internal/External Rotation (use cable) 2 sets x 10 reps each arm
(upper body)
-Alternating lunge with a twist 1 x 10 (5 each side)
-Leg swings 1 set x 15-20 reps each leg
-Banded glute bridges with abduction pushing outward at the top
2 sets x 15-20 reps
-Frog Pumps 1 set x 20 reps
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only
2 mins on each muscle group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble”
areas, like tight hip flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps-psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
40
WEEK 5
DAY 1: DELOAD: FOUNDATION 3
WEEK 5
DAY 2: DELOAD: GLUTES, HAMSTRINGS
41
WEEK 5
DAY 3: DELOAD: REST DAY
WEEK 5
DAY 4: DELOAD: UPPER BODY
42
WEEK 5
DAY 5: DELOAD: FOUNDATION 4
WEEK 5
DAY 6: DELOAD: GLUTES, HAMSTRINGS
43
WEEK 5
DAY 7: DELOAD: REST DAY
44
WEEK 6
Notes: This is the first week of the second training block. Focus on establishing a
baseline strength on all of your lifts. Please keep record of the weight and reps
performed for each set, in the given slots provided for you. It is absolutely
necessary that you focus on progressive over loading. We have programmed an
increase in volume for the following weeks, but looking to add more weight to each
lift will also dramatically increase the volume.
Warmup For Full Body:
-Walk for 5 min to get your heart rate up
-Alternating High Kicks 2 sets x 10 reps each
-leg-Internal/External Rotation (use cable)
2 sets x 10 reps each arm (upper body)
-Alternating lunge with a twist 1 x 10 (5 each side)
-Leg swings 1 set x 15-20 reps each leg
-Banded glute bridges with abduction pushing outward at the top 2 sets x 15-20 reps
-Frog Pumps 1 set x 20 reps
Warmup For Lower Body:
-Bike for 5 min to get your heart rate up
-Leg Swings 1 set x 15-20 reps each leg
-Lateral Alternating Lunge 2 sets x 10 reps each leg
-Lateral Banded Side Steps 2 sets x 20 reps
-Frog Pumps 2 sets x 10 reps
Warmup For Upper Body:
-Bike or walk for 5 min to get your heart rate up
-Pass throughs with a resistance bands 2 sets x 10 reps
-Banded Pull Aparts 1 set x 10 reps
-Trunk Rotations 1 set x 20 reps
-Internal/External Rotation (use cable) 2 sets x 10 reps each arm
-Forward arm circles 1 set x 10 reps
-Backward arm circles 1 set x 10 reps
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each
muscle group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like tight
hip flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps-psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
45
WEEK 6
DAY 1: UPPER BODY
WEEK 6
DAY 2: FOUNDATION 3
46
WEEK 6
DAY 3: LOWER BODY
WEEK 6
DAY 4: REST DAY
47
WEEK 6
DAY 5: UPPER BODY
WEEK 6
DAY 6: FOUNDATION 4
48
WEEK 6
DAY 7: LOWER BODY
49
WEEK 7
Notes: After completing week one of the new block, you should have a general idea
of what you can perform on each lift. This week there are added sets, and added reps
– feel free to add weight where appropriate and ALWAYS remember to maintain
proper form and engage the primary muscle.
Warmup For Full Body:
-Walk for 5 min to get your heart rate up
-Alternating High Kicks 2 sets x 10 reps each leg
-Internal/External Rotation (use cable)
2 sets x 10 reps each arm (upper body)
-Alternating lunge with a twist 1 x 10 (5 each side)
-Leg swings 1 set x 15-20 reps each leg-Banded glute bridges with abduction pushing
outward at the top 2 sets x 15-20 reps
-Frog Pumps 1 set x 20 reps
Warmup For Lower Body:
-Bike for 5 min to get your heart rate up
-Leg Swings 1 set x 15-20 reps each leg
-Lateral Alternating Lunge 2 sets x 10 reps each leg
-Lateral Banded Side Steps 2 sets x 20 reps
-Frog Pumps 2 sets x 10 reps
Warmup For Upper Body:
-Bike or walk for 5 min to get your heart rate up
-Pass throughs with a resistance bands 2 sets x 10 reps
-Banded Pull Aparts 1 set x 10 reps
-Trunk Rotations 1 set x 20 reps
-Internal/External Rotation (use cable) 2 sets x 10 reps each arm
-Forward arm circles 1 set x 10 reps
-Backward arm circles 1 set x 10 reps
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only
2 mins on each muscle group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like tight
hip flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps-psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
50
WEEK 7
DAY 1: REST DAY
WEEK 7
DAY 2: UPPER BODY
51
WEEK 7
DAY 3: FOUNDATION 3
WEEK 7
DAY 4: LOWER BODY
52
WEEK 7
DAY 5: REST DAY
WEEK 7
DAY 6: UPPER BODY
53
WEEK 7
DAY 7: FOUNDATION 4
54
WEEK 8
Notes: After completing week one and two of the second training block, you should
be continuing to increase your volume and strength on many lifts. And begin to feel
more confident with the weight you are moving..
You have 2 weeks to go. YOU ARE DOING GREAT! PUSH THROUGH!
Warmup For Full Body:
-Walk for 5 min to get your heart rate up
-Alternating High Kicks 2 sets x 10 reps each
-leg-Internal/External Rotation (use cable) 2 sets x 10 reps each arm (upper body)
-Alternating lunge with a twist 1 x 10 (5 each side)
-Leg swings 1 set x 15-20 reps each leg-Banded glute bridges with abduction pushing
outward at the top 2 sets x 15-20 reps
-Frog Pumps 1 set x 20 reps
Warmup For Lower Body:
-Bike for 5 min to get your heart rate up
-Leg Swings 1 set x 15-20 reps each leg
-Lateral Alternating Lunge 2 sets x 10 reps each leg
-Lateral Banded Side Steps 2 sets x 20 reps
-Frog Pumps 2 sets x 10 reps
Warmup For Upper Body:
-Bike or walk for 5 min to get your heart rate up
-Pass throughs with a resistance bands 2 sets x 10 reps
-Banded Pull Aparts 1 set x 10 reps
-Trunk Rotations 1 set x 20 reps
-Internal/External Rotation (use cable) 2 sets x 10 reps each arm
-Forward arm circles 1 set x 10 reps
-Backward arm circles 1 set x 10 reps
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each
muscle group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like tight
hip flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps-psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
54
WEEK 8
DAY 1: LOWER BODY
WEEK 8
DAY 2: REST DAY
55
WEEK 8
DAY 3: UPPER BODY
WEEK 8
DAY 4: FOUNDATION 3
56
WEEK 8
DAY 5: LOWER BODY
WEEK 8
DAY 6: REST DAY
57
WEEK 8
DAY 7: UPPER BODY
58
WEEK 9
Notes: This is the final week of the program. Note that after this week you will deload
and take it easy in the gym. You should be giving your max effort and making this the
best week you have had in the gym thus bar. Try to set PR’s (personal records) when
and where appropriate.
Warmup For Full Body:
-Walk for 5 min to get your heart rate up
-Alternating High Kicks 2 sets x 10 reps each leg
-Internal/External Rotation (use cable)
2 sets x 10 reps each arm (upper body)
-Alternating lunge with a twist 1 x 10 (5 each side)
-Leg swings 1 set x 15-20 reps each leg-Banded glute bridges with abduction pushing
outward at the top 2 sets x 15-20 reps
-Frog Pumps 1 set x 20 reps
Warmup For Lower Body:
-Bike for 5 min to get your heart rate up
-Leg Swings 1 set x 15-20 reps each leg
-Lateral Alternating Lunge 2 sets x 10 reps each leg
-Lateral Banded Side Steps 2 sets x 20 reps
-Frog Pumps 2 sets x 10 reps
Warmup For Upper Body:
-Bike or walk for 5 min to get your heart rate up
-Pass throughs with a resistance bands 2 sets x 10 reps
-Banded Pull Aparts 1 set x 10 reps
-Trunk Rotations 1 set x 20 reps
-Internal/External Rotation (use cable) 2 sets x 10 reps each arm
-Forward arm circles 1 set x 10 reps
-Backward arm circles 1 set x 10 reps
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each
muscle group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like tight
hip flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps-psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
59
WEEK 9
DAY 1: FOUNDATION 4
WEEK 9
DAY 2: LOWER BODY
60
WEEK 9
DAY 3: REST DAY
WEEK 9
DAY 4: UPPER BODY
61
WEEK 9
DAY 5: FOUNDATION 4
WEEK 9
DAY 6: LOWER BODY
62
WEEK 9
DAY 7: REST DAY
63
WEEK 10
Notes: YAY! ITS TIME TO DELOAD AGAIN! We are extremely proud of you for making
it this far! The general approach to deloading is to reduce all of your lift intensities by
40-60% for one week.
EX: If you are deadlifting something like 225lb you will cut the weight down by 80-120lbs
while keeping the sets and reps the same. It is not just a full rest week. Refer back to the
weight you have been lifting the previous weeks and follow the directions above. And remember, deloading is
Warmup For Full Body:
-Walk for 5 min to get your heart rate up-Alternating High Kicks 2 sets x 10 reps each
leg-Internal/External Rotation (use cable) 2 sets x 10 reps each arm (upper body)
-Alternating lunge with a twist 1 x 10 (5 each side)
-Leg swings 1 set x 15-20 reps each leg-Banded glute bridges with abduction pushing
outward at the top 2 sets x 15-20 reps-Frog Pumps 1 set x 20 reps
Warmup For Lower Body:
-Bike for 5 min to get your heart rate up
-Leg Swings 1 set x 15-20 reps each leg
-Lateral Alternating Lunge 2 sets x 10 reps each leg
-Lateral Banded Side Steps 2 sets x 20 reps
-Frog Pumps 2 sets x 10 reps
Warmup For Upper Body:
-Bike or walk for 5 min to get your heart rate up
-Pass throughs with a resistance bands 2 sets x 10 reps
-Banded Pull Aparts 1 set x 10 reps
-Trunk Rotations 1 set x 20 reps
-Internal/External Rotation (use cable) 2 sets x 10 reps each arm
-Forward arm circles 1 set x 10 reps
-Backward arm circles 1 set x 10 reps
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each
muscle group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like tight
hip flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps-psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
64
WEEK 10
DAY 1: DELOAD: UPPER BODY
WEEK 10
DAY 2: DELOAD: FOUNDATION 4
65
WEEK 10
DAY 3: DELOAD: LOWER BODY
WEEK 5
DAY 4: REST DAY
66
WEEK 10
DAY 5: DELOAD: UPPER BODY
WEEK 10
DAY 6: DELOAD: FOUNDATION 3
67
WEEK 10
DAY 7: DELOAD: LOWER BODY
68