MUTANT
muscle
ALL YOUR TRAINING, PLANNED
Feel strong, fit, lean and energised.
Your step by step guide to becoming your own hero, from
the trainer behind Hollywood’s best bodies.
FULL MEAL PLAN
Save time, effort and the risk of failure with nutrition
perfectly balanced and provided in BetterSelf.
By David Kingsbury
WEEKS 1 - 4
ADVANCED - 4 DAY
IT
STARTS
TODAY
2
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WELCOME TO YOUR
MUTANT MUSCLE
Thank you for choosing to work with me and the #teamkingsbury
community.
Unlike most trainers out there who talk a big game I have actually been
there and done it. I have trained the biggest names in Hollywood on some of
biggest films ever made.
Whether it be The Wolverine, X-Men, Assassins Creed or The Huntsman, to
name a few, I have been hired in for expertise and my reputation for serious
results.
As well as delivering lean bodies for the big screen I have worked with
thousands of people over the years. I know what it takes to get serious
results when time is tight, I know the challenges we all face.
I have put all of experience and knowledge into my products to make sure
you don’t leave a stone unturned on your route to fitness success.
Now it’s your time to join those achieving amazing results
This is your Mutant Muscle guide!
Why do muscles grow?
HOW IT WORKS…
Weight training causes damage and micro-tears to muscles. Your
body not only repairs this damage but overcompensates, making
you stronger once you have recovered.
YOUR MUSCLE BUILDING RESULTS ARE DETERMINED
BY TWO KEY FACTORS THAT YOU HAVE FULL CONTROL
OF, YOUR TRAINING AND YOUR NUTRITION.
Muscle overcompensation depends not only on the duration,
load and quality of the workout, but also adequate nutrition and
rest, as well as the presence of hormones such as testosterone in
the body.
In order to achieve Mutant Muscle you have to
provide your body with some crucial things
• A progressive stimulus to encourage muscle growth
• Adequate calories for the energy that growing new
muscle requires
• Optimum protein intake
• Optimal hormonal response from training
What makes you stronger?
There are two primary means to get stronger: neural efficiency
and muscle strength. The more you work out, the better your
neural efficiency, so strength gains can be achieved with minimal
muscle growth. As outlined above, low rep numbers (5 or fewer)
are optimum ideal for strength improvements, while middling rep
numbers (6-15) are optimum for muscle growth.
This system provides everything you need in an easy
to use, step by step system to ensure progress week
after week, month after month.
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3
All of us are engines,
powered by calories from
food
Progressive overload
In order to achieve continued results, you
need to continually create a demand over
what your body has adapted to.
People often look at progressive load as
simply lifting more weight. But your gains
will not be linear. You will not always be
able to add more weight.
• So how else can you create progressive
overload
• Improving your range of motion with the
same load
• Lifting the same load and volume with
better form, more control, and less effort
(efficiency)
• Increasing your number of reps with the
same load
• less rest time in between sets with the
same weight and volume
• Increasing the amount of work in the
same amount of time
• Maintaining the same work but
decreasing the amount of time
4
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• Doing more sets with the same load and reps
• Lifting the same load and volume more frequently
This shows some of the ways you can implement overload. It is
a complex system that is not easy implement but I have done all
the work behind the scenes to make sure you stay on track.
I have created a variable overload system to provide you
gradual increases in workload to continually challenge your
body to achieve more.
All you have to do is use the percentage system in your plan
(but more on that later)
Your goals and
your nutrition
The Mutant muscle guide uses the
BetterSelf food system to deliver
optimised calories and macro meal plans
for you to achieve your goals.
All you have to do it select how many
hours a week you will be training to
balance your meal plan calorie intake with
your exercise calorie expenditure.
Simply eat three meals and one snack
each day, get both delicious food and
amazing results.
Support
We are here to help! My team and I are
available on live chat in your BetterSelf
account page. If you have any problems,
or just need someone to talk to then get
in touch.
The #teamkingsbury community also
provides an amazing online community
of likeminded people. We support, guide,
encourage and all work together to stay
on track and all achieve our true and
amazing potential.
Your Resistance day carb snacks are for
days you lift weights
Your non-resistance days snacks are for
the days you don’t lift weights.
It’s as simple as that!
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5
“Failure is when you cannot
complete a full range rep
with good form. When you
reach this point stop the set
and record the number. ”
6
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YOUR
TEMPO
Tempo is the speed at which you complete a repetition of an exercise and is
an important variable. Make sure you try and keep to the tempo as closely as
possible.
Tempo is shown as 4 numbers
first number is the lowering phase
second number is how long you pause at the bottom
third number is the lifting phase
fourth number is how long you hold at the top before
repeating
X = Explosive movement
1 = 1 second
2 = 2 second
3 = 3 second
4 = 4 second
An example would be :
2110
2- Lower for 2 seconds. 1- Pause at the bottom for 1 second.
1- lift for 1 second. 0 – pause for 0 seconds at the top of the
movement before repeating.
8
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CARDIO
Whilst cardiovascular training is not essential for muscle
gain it is useful for overall health and wellbeing and can
be included.
The important thing to consider is that the more exercise
you do the more calories you need.
To make sure you are on track to build muscle make sure
that your calories are adjusted to your level of activity.
I suggest no more than 2x45min LISS sessions and 1x
interval session during a Mutant Muscle phase.
If you have more specific goals that are related to both
strength and fitness then I suggest a custom plan.
www.davidkingsbury.co.uk
9
MY GUIDELINES FOR ADDING MUSCLE
I’ll let you into a little secret. I once started a never-ending bulk. Well, I say ‘never-ending’, whilst it didn’t run for an eternity, it did
last the best part of two years. The end result wasn’t what I expected at all. I looked worse at 105kg than I ever did at 90kg. After all
the blood, sweat, tears and hours in the gym, all my hard work meant I was disappointed. Not in my effort, but in the results.
If you’re considering bulking up, my suggestion would be to never go above 17.5%-20% body fat when adding lean muscle. This
might mean integrating some shorter ‘lean out’ phases along the way to ensure you continue to progress in the rsight direction,
without too much body fat creeping on.
The reason I suggest not going higher than 15-20% is two-fold,
1. Capacity
Once a fat cell reaches its maximum capacity, your body produces a new fat cell to store additional fat.
2. Permanence
When you lose fat you essentially empty your fat cell, but the total number of cells only decreases slightly (if at all). The cells do,
however, become less metabolically active and they remain in your body, waiting quietly and patiently until you fall off the wagon,
mouth-first onto a wagon wheel. Because the number of them doesn’t reduce, the body will store fat more easily the second time
round. It can be a vicious circle that can be harder to escape from so it’s best to be aware of it from the start.
If you find yourself creeping up above the 20% zone my suggestion is to swap across to the SuperHero SixPack guides with a fat
loss meal plan using a calories deficit to reduce body fat before continuing on your muscle building plan.
FAQ’s
For common questions and problems please visit the FAQ section where we address problems such as exercise selection,
previous injuries and how to judge good form.
HAVE FUN!
DAVID
10
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Your guide is Percentage based
Your plan utilises a percentage
based system to ensure you are
making progress.
In your first week you will have
some movements that require
10 rep max tests. This is here to
determine your starting point and
give a bench mark for development
over your plan.
You only need to test 10 rep max
on movements that request it. For
movements that show sets and
reps you can just complete these
are your normally would.
10 rep max testing
You should perform 1 set of 12
reps very light, followed by 3-4
warm up sets of 8 reps which get
progressively heavier in weight,
these should be done to not to
failure but to prime your muscles
for your test.
Rest for 60-120 seconds between
warm up sets
Rest for 120 seconds before your
10-rep max test
The aim of the 10-rep max test is
to determine the maximum weight
you can lift for 10 reps, so you do
need to reach failure.
Failure is when you cannot
complete a full range rep with good
form. When you reach this point
stop the set and record the number.
How to use your percentages
The percentages in the plan are to
be a % of your 10 rep max.
You can use this tool for calculating
the % of your 10-rep max you need
to be lifting:
www.davidkingsbury.co.uk/10-rep-max
If you find your percentages far too
easy in week 1 you can increase to
105% of 10rep max as your 10rep
max.
If you find them to challenging in
week one you can work .at 90% of
them for your 10 rep max.
For movements that do not show
percentages the plan itself is
designed to increase overload in
these. So, if you stick with a weight
you can do for the designated
number of sets and reps the plan
will create progressive overload
with sets, reps and other factors.
If at any point you feel able to
increase the load you are lifting the
please do as this will also add to the
overload effect.
Continued
Back-off week.
During your plan you will also be
incorporating a back-off week. This
week will require you to lift less load
than normal. The purpose of this
week is to allow for more recovery
and therefore more potential
progress.
The weights may feel easy during
this period but please trust that it
will be working to your benefit.
TEST WEEK
Week
Superset or
Single
1
0
Set Type
Day
Set
Push
2
Set
Push
3
Set
4
1
Sets x Rest Tempo
Reps
Barbell incline bench 10 RM 90
2010
press
test
Dumbbell bench
10 RM 90
2010
press
test
1
Push
Incline cable fly
Set
Arms - Bicep
5a
Superset
Arms - Tricep
5b
Superset
6a
6b
4
7 Reps
7 Reps
7 Reps
14 Reps
14 Reps
10 rep max test
2010
10 rep max test
Narrow chin ups
3010
7 Reps
10 RM 45
test
3x14
60
2010
10 rep max test
Push
Tricep push down
– rope
Push ups
2010
14 Reps
Superset
Arms - Bicep
Zottman curls
2010
10 rep max test
Superset
Arms - Bicep
10 RM 45
test
Cable curls – straight 10 RM 90
bar
test
2010
10 rep max test
2779
46min19sec
How well did you train?
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3
10 rep max test
10 RM 90
test
4x7
60
Total time (s)
Total time (min
and sec)
2
Training notes
5
6
Notes
Superset or
Single
1
Set Type
Day
2
Sets x Rest Tempo
Reps
10 RM 45
2010
test
1
Set
Legs - Quad
Barbell reverse
lunges
2
Set
Legs - Quad
3a
Superset
Legs - Quad
3b
Superset
4
Leg press
10 RM 90
test
2010
10 rep max test
10 RM 45
test
4x8
60
1010
10 rep max test
Legs - Ham
Dumbbell walking
lunges - each side
Back extension
1010
8 Reps
Set
Calfs
Standing calf raise
2010
10 rep max test
5
Set
Calfs
Seated calf raise
10 RM 90
test
10 RM 90
test
2010
10 rep max test
6a
6b
Superset
Superset
Abs
Abs - Rotational
Roll outs
Plate twist
4x8
3x14
2010
2010
8 Reps
14 Reps
Total time (s)
2962
How well did you train?
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30
30
2
3
4
10 rep max test
5
6
Notes
Take the rest
between each
side AND before
starting the next
exercise
8 Reps
8 Reps
8 Reps
8 Reps
14 Reps
8 Reps
14 Reps
8 Reps
Training notes
Take the rest
between each
side AND before
starting the next
exercise
Superset or
Single
1
Set Type
Day
3
Sets x Rest
Reps
10 RM 90
test
10 RM 90
test
Tempo
1
Set
Shoulders
2
Set
Shoulders
Dumbbell shoulder
press
Arnold press
3
Set
Shoulders
4
Set
Arms - Tricep
5a
5b
Superset
Superset
6a
6b
2010
10 rep max test
2010
10 rep max test
Barbell upright row
and press
Parallel bar dips
10 RM 90
test
4x8
60
2010
10 rep max test
2010
Shoulders
Shoulders
Lateral raises
Dumbbell rear delt
raise
4x8
4x8
30
60
Superset
Arms - Tricep
Superset
Arms - Tricep
Tricep push down
– rope
Cable French press
10 RM 45
test
10 RM 90
test
Total time (s)
Total time (min and
sec)
3
4
8 Reps
8 Reps
8 Reps
8 Reps
1010
11X0
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
2010
10 rep max test
2010
10 rep max test
2745
45min45sec
How well did you train?
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2
Training notes
5
6
Notes
Superset or
Single
1
Set Type
Day
4
Set
Legs - Glute
Glute bridge
2
Set
Legs - Ham
Hamstring curl
3
Set
Pull
Lat pull down
4
Set
Pull
5
Set
6
7a
7b
Sets x Rest
Reps
10 RM 90
test
10 RM 90
test
Tempo
1
1010
10 rep max test
2010
10 rep max test
10 RM 90
test
Dumbbell single arm 10 RM 45
row
test
2010
10 rep max test
2010
10 rep max test
Pull
Seated cable row
2010
10 rep max test
Set
Legs - Ham
Back extension fly
10 RM 90
test
4x8
60
1010
8 Reps
8 Reps
8 Reps
8 Reps
Superset
Superset
Abs
Abs - Rotational
Knee raises
Window wipers floor
4x8
3x15
1010
1010
8 Reps
15 Reps
8 Reps
15 Reps
8 Reps
15 Reps
8 Reps
Total time (s)
Total time (min and
sec)
3063
51min3sec
How well did you train?
davidkingsbury.co.uk
30
30
2
3
4
5
6
Notes
Take the rest
between each
side AND before
starting the next
exercise
Training notes
Take the rest
between each
side AND before
starting the next
exercise
WEEK ONE
Week
Superset or
Single
1
1
Set Type
Day
Set
Push
2
Set
Push
3
4
Set
Set
5a
1
Sets x
Reps
Barbell incline bench 4x8
press
Dumbbell bench
3x13
press
Rest
Tempo
1
2
3
4
90
2010
88%
88%
88%
88%
90
2010
74%
74%
74%
Push
Arms - Bicep
Incline cable fly
Narrow chin ups
3x13
4x7
90
60
2010
3010
74%
7 Reps
74%
7 Reps
74%
7 Reps
Superset
Arms - Tricep
3x13
45
2010
74%
74%
74%
5b
Superset
Push
Tricep push down
– rope
Push ups
3x14
60
2010
14 Reps
14 Reps
14 Reps
6a
6b
Superset
Superset
Arms - Bicep
Arms - Bicep
Zottman curls
3x13
Cable curls – straight 3x13
bar
45
90
2010
2010
74%
74%
74%
74%
74%
74%
Total time (s)
Total time (min and
sec)
2779
46min19sec
How well did you train?
davidkingsbury.co.uk
Training notes
7 Reps
5
6
Notes
Superset
or Single
1
Set Type
Day
2
Sets x
Reps
4x8
Rest
Tempo
1
2
3
4
Set
Legs - Quad
Barbell reverse
lunges
45
2010
88%
88%
88%
88%
2
Set
Legs - Quad
Leg press
5x11
90
2010
66%
66%
66%
66%
3a
Superset
Legs - Quad
45
1010
74%
74%
74%
Legs - Ham
Dumbbell walking 3x14
lunges - each side
Back extension
4x8
3b
Superset
60
1010
8 Reps
8 Reps
8 Reps
4
5
Set
Set
Calfs
Calfs
Standing calf raise 3x17
Seated calf raise
3x17
90
90
2010
2010
67%
67%
67%
67%
67%
67%
6a
6b
Superset
Superset
Abs
Abs - Rotational
Roll outs
Plate twist
30
30
2010
2010
8 Reps
14 Reps
8 Reps
14 Reps
8 Reps
14 Reps
Total time (s)
Total time (min
and sec)
2962
49min22sec
4x8
3x14
How well did you train?
davidkingsbury.co.uk
Training notes
5
66%
6
Notes
Take the rest
between each
side AND before
starting the next
exercise
8 Reps
8 Reps
Take the rest
between each
side AND before
starting the next
exercise
Superset
or Single
1
Set Type
Day
3
Sets x
Reps
4x8
Rest
Tempo
1
2
3
4
Set
Shoulders
2
Set
Shoulders
Dumbbell shoulder press
Arnold press
90
2010
88%
88%
88%
88%
3x13
90
2010
74%
74%
74%
3
Set
Shoulders
3x17
90
2010
67%
67%
67%
4
Set
Arms - Tricep
4x8
60
2010
8 Reps
8 Reps
8 Reps
8 Reps
5a
5b
Superset
Superset
Shoulders
Shoulders
Lateral raises
4x8
Dumbbell rear delt 4x8
raise
30
60
1010
11X0
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
6a
Superset
Arms - Tricep
3x13
45
2010
74%
74%
74%
Superset
Arms - Tricep
Tricep push down
– rope
Cable French
press
6b
3x13
90
2010
74%
74%
74%
Total time (s)
Total time (min
and sec)
Barbell upright
row and press
Parallel bar dips
2745
45min45sec
How well did you train?
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Training notes
5
6
Notes
Superset
or Single
1
2
Set Type
Day
4
Sets x
Reps
4x8
5x11
Rest
Tempo
1
2
3
4
5
Set
Set
Legs - Glute
Legs - Ham
Glute bridge
Hamstring curl
90
90
1010
2010
88%
66%
88%
66%
88%
66%
88%
66%
66%
3
4
Set
Set
Pull
Pull
Lat pull down
Dumbbell single
arm row
4x8
3x17
90
45
2010
2010
88%
67%
88%
67%
88%
67%
88%
5
6
Set
Set
Pull
Legs - Ham
Seated cable row 3x13
Back extension fly 4x8
90
60
2010
1010
74%
8 Reps
74%
8 Reps
74%
8 Reps
7a
7b
Superset
Superset
Abs
Abs - Rotational
Knee raises
Window wipers
- floor
30
30
1010
1010
8 Reps
15 Reps
8 Reps
15 Reps
8 Reps
15 Reps
Total time (s)
Total time (min
and sec)
3063
51min3sec
4x8
3x15
How well did you train?
davidkingsbury.co.uk
Training notes
6
Notes
Take the rest
between each
side AND before
starting the next
exercise
8 Reps
8 Reps
Take the rest
between each
side AND before
starting the next
exercise
WEEK TWO
Week
2
Superset or Set Type
Single
1
Set
Day
1
Push
Barbell incline
bench press
Dumbbell bench
press
Sets x
Reps
3x9
Rest
Tempo
1
2
3
90
2010
85%
85%
85%
3x14
90
2010
72%
72%
72%
2
Set
Push
3
4
Set
Set
Push
Arms - Bicep
Incline cable fly
Narrow chin ups
3x14
3x10
90
60
2010
3010
72%
10 Reps
72%
10 Reps
72%
10 Reps
5a
Superset
Arms - Tricep
3x14
45
2010
72%
72%
72%
5b
Superset
Push
Tricep push down
– rope
Push ups
3x14
60
2010
14 Reps
14 Reps
14 Reps
6a
6b
Superset
Superset
Arms - Bicep
Arms - Bicep
Zottman curls
Cable curls –
straight bar
3x14
3x14
45
90
2010
2010
72%
72%
72%
72%
72%
72%
Total time (s)
2667
Total time (min and 44min27sec
sec)
How well did you train?
davidkingsbury.co.uk
Training notes
4
5
6
Notes
Superset or Set Type
Single
1
Set
Day
2
Sets x
Reps
3x9
Rest
Tempo
1
2
3
Legs - Quad
Barbell reverse
lunges
45
2010
85%
85%
85%
2
Set
Legs - Quad
Leg press
4x12
90
2010
75%
75%
75%
3a
Superset
Legs - Quad
3x15
45
1010
72%
72%
72%
Legs - Ham
Dumbbell walking
lunges - each side
Back extension
3b
Superset
3x12
60
1010
12 Reps
12 Reps
12 Reps
4
5
Set
Set
Calfs
Calfs
Standing calf raise
Seated calf raise
4x15
4x15
90
90
2010
2010
59%
59%
59%
59%
59%
59%
6a
6b
Superset
Superset
Abs
Abs - Rotational
Roll outs
Plate twist
3x11
3x14
30
30
2010
2010
11 Reps
14 Reps
11 Reps
14 Reps
11 Reps
14 Reps
Total time (s)
2907
Total time (min and 48min27sec
sec)
How well did you train?
davidkingsbury.co.uk
Training notes
4
75%
5
6
Notes
Take the rest
between each
side AND before
starting the next
exercise
59%
59%
Take the rest
between each
side AND before
starting the next
exercise
Superset or Set Type
Single
1
Set
Day
3
Sets x
Reps
3x9
Rest
Tempo
1
2
3
Shoulders
2
Set
Shoulders
Dumbbell shoulder
press
Arnold press
90
2010
85%
85%
85%
3x14
90
2010
72%
72%
72%
3
Set
Shoulders
Barbell upright row
and press
Parallel bar dips
4x15
90
2010
59%
59%
59%
4
Set
Arms - Tricep
3x11
60
2010
11 Reps
11 Reps
11 Reps
5a
5b
Superset
Superset
Shoulders
Shoulders
Lateral raises
Dumbbell rear delt
raise
3x12
3x11
30
60
1010
11X0
12 Reps
11 Reps
12 Reps
11 Reps
12 Reps
11 Reps
6a
Superset
Arms - Tricep
45
2010
72%
72%
72%
Superset
Arms - Tricep
Tricep push down
3x14
– rope
Cable French press 3x14
6b
90
2010
72%
72%
72%
Total time (s)
2647.5
Total time (min and 44min7.5sec
sec)
How well did you train?
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Training notes
4
59%
5
6
Notes
Superset or Set Type
Single
1
Set
2
Set
Day
4
Sets x
Reps
3x9
4x12
Rest
Tempo
1
2
3
4
Legs - Glute
Legs - Ham
Glute bridge
Hamstring curl
90
90
1010
2010
85%
75%
85%
75%
85%
75%
75%
3
4
Set
Set
Pull
Pull
Lat pull down
Dumbbell single
arm row
3x9
4x15
90
45
2010
2010
85%
59%
85%
59%
85%
59%
59%
5
6
Set
Set
Pull
Legs - Ham
Seated cable row
Back extension fly
3x14
3x12
90
60
2010
1010
72%
12 Reps
72%
12 Reps
72%
12 Reps
7a
7b
Superset
Superset
Abs
Abs - Rotational
Knee raises
Window wipers floor
3x12
3x15
30
30
1010
1010
12 Reps
15 Reps
12 Reps
15 Reps
12 Reps
15 Reps
Total time (s)
2799
Total time (min and 46min39sec
sec)
How well did you train?
davidkingsbury.co.uk
Training notes
5
6
Notes
Take the rest
between each
side AND before
starting the next
exercise
Take the rest
between each
side AND before
starting the next
exercise
WEEK THREE
Week
3
Superset or Set Type
Single
1
Set
Day
1
Push
Barbell incline
bench press
Dumbbell bench
press
Sets x
Reps
4x10
Rest
Tempo
1
2
3
4
90
2010
83%
83%
83%
83%
4x11
70
2010
75%
75%
75%
75%
2
Set
Push
3
4
Set
Set
Push
Arms - Bicep
Incline cable fly
Narrow chin ups
4x11
4x8
70
60
2010
3010
75%
8 Reps
75%
8 Reps
75%
8 Reps
75%
8 Reps
5a
Superset
Arms - Tricep
4x11
35
2010
75%
75%
75%
75%
5b
Superset
Push
Tricep push down
– rope
Push ups
3x15
60
2010
15 Reps
15 Reps
15 Reps
6a
6b
Superset
Superset
Arms - Bicep
Arms - Bicep
Zottman curls
Cable curls –
straight bar
4x11
4x11
35
70
2010
2010
75%
75%
75%
75%
75%
75%
Total time (s)
2943
Total time (min and 49min3sec
sec)
How well did you train?
davidkingsbury.co.uk
Training notes
75%
75%
5
6
Notes
Superset or Set Type
Single
1
Set
Day
2
Sets x
Reps
4x10
Rest
Tempo
1
2
3
4
Legs - Quad
Barbell reverse
lunges
45
2010
83%
83%
83%
83%
2
Set
Legs - Quad
Leg press
5x10
90
2010
74%
74%
74%
74%
3a
Superset
Legs - Quad
4x12
35
1010
75%
75%
75%
75%
Legs - Ham
Dumbbell walking
lunges - each side
Back extension
3b
Superset
4x9
60
1010
9 Reps
9 Reps
9 Reps
9 Reps
4
5
Set
Set
Calfs
Calfs
Standing calf raise
Seated calf raise
4x13
4x13
90
90
2010
2010
69%
69%
69%
69%
69%
69%
69%
69%
6a
6b
Superset
Superset
Abs
Abs - Rotational
Roll outs
Plate twist
4x8
3x15
30
30
2010
2010
8 Reps
15 Reps
8 Reps
15 Reps
8 Reps
15 Reps
8 Reps
Total time (s)
3191
Total time (min and 53min11sec
sec)
How well did you train?
davidkingsbury.co.uk
Training notes
5
74%
6
Notes
Take the rest
between each
side AND before
starting the next
exercise
Take the rest
between each
side AND before
starting the next
exercise
Superset or Set Type
Single
1
Set
Day
3
Sets x
Reps
4x10
Rest
Tempo
1
2
3
4
Shoulders
2
Set
Shoulders
Dumbbell shoulder
press
Arnold press
90
2010
83%
83%
83%
83%
4x11
70
2010
75%
75%
75%
75%
3
Set
Shoulders
Barbell upright row
and press
Parallel bar dips
4x13
90
2010
69%
69%
69%
69%
4
Set
Arms - Tricep
4x8
60
2010
8 Reps
8 Reps
8 Reps
8 Reps
5a
5b
Superset
Superset
Shoulders
Shoulders
Lateral raises
Dumbbell rear delt
raise
4x9
4x9
30
60
1010
11X0
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
6a
Superset
Arms - Tricep
35
2010
75%
75%
75%
75%
Superset
Arms - Tricep
Tricep push down
4x11
– rope
Cable French press 4x11
6b
70
2010
75%
75%
75%
75%
Total time (s)
2950
Total time (min and 49min10sec
sec)
How well did you train?
davidkingsbury.co.uk
Training notes
5
6
Notes
Superset or Set Type
Single
1
Set
2
Set
Day
4
Sets x
Reps
4x11
5x10
Rest
Tempo
1
2
3
4
5
Legs - Glute
Legs - Ham
Glute bridge
Hamstring curl
90
90
1010
2010
83%
74%
83%
74%
83%
74%
83%
74%
74%
3
4
Set
Set
Pull
Pull
Lat pull down
Dumbbell single
arm row
4x10
4x13
90
45
2010
2010
83%
69%
83%
69%
83%
69%
83%
69%
5
6
Set
Set
Pull
Legs - Ham
Seated cable row
Back extension fly
4x11
4x9
70
60
2010
1010
75%
9 Reps
75%
9 Reps
75%
9 Reps
75%
9 Reps
7a
7b
Superset
Superset
Abs
Abs - Rotational
Knee raises
Window wipers floor
4x9
3x16
30
30
1010
1010
9 Reps
16 Reps
9 Reps
16 Reps
9 Reps
16 Reps
9 Reps
Total time (s)
3236
Total time (min and 53min56sec
sec)
How well did you train?
davidkingsbury.co.uk
Training notes
6
Notes
Take the rest
between each
side AND before
starting the next
exercise
Take the rest
between each
side AND before
starting the next
exercise
WEEK FOUR
Week
4
Superset or Set Type
Single
1
Set
Day
1
Push
Barbell incline
bench press
Dumbbell bench
press
Sets x
Reps
4x8
Rest
Tempo
1
2
3
4
90
2010
89%
89%
89%
89%
4x12
90
2010
76%
76%
76%
76%
2
Set
Push
3
4
Set
Set
Push
Arms - Bicep
Incline cable fly
Narrow chin ups
4x12
3x10
90
60
2010
3010
76%
10 Reps
76%
10 Reps
76%
10 Reps
76%
5a
Superset
Arms - Tricep
4x12
45
2010
76%
76%
76%
76%
5b
Superset
Push
Tricep push down
– rope
Push ups
3x15
60
2010
15 Reps
15 Reps
15 Reps
6a
6b
Superset
Superset
Arms - Bicep
Arms - Bicep
Zottman curls
Cable curls –
straight bar
4x12
4x12
45
90
2010
2010
76%
76%
76%
76%
76%
76%
Total time (s)
3231
Total time (min and 53min51sec
sec)
How well did you train?
davidkingsbury.co.uk
Training notes
76%
76%
5
6
Notes
Superset or Set Type
Single
1
Set
Day
2
Sets x
Reps
4x8
Rest
Tempo
1
2
3
4
Legs - Quad
Barbell reverse
lunges
45
2010
89%
89%
89%
89%
2
Set
Legs - Quad
Leg press
5x11
90
2010
67%
67%
67%
67%
3a
Superset
Legs - Quad
4x13
45
1010
76%
76%
76%
76%
Legs - Ham
Dumbbell walking
lunges - each side
Back extension
3b
Superset
3x12
60
1010
12 Reps
12 Reps
12 Reps
4
5
Set
Set
Calfs
Calfs
Standing calf raise
Seated calf raise
3x14
3x14
90
90
2010
2010
73%
73%
73%
73%
73%
73%
6a
6b
Superset
Superset
Abs
Abs - Rotational
Roll outs
Plate twist
3x11
3x15
30
30
2010
2010
11 Reps
15 Reps
11 Reps
15 Reps
11 Reps
15 Reps
Total time (s)
2903
Total time (min and 48min23sec
sec)
How well did you train?
davidkingsbury.co.uk
Training notes
5
67%
6
Notes
Take the rest
between each
side AND before
starting the next
exercise
Take the rest
between each
side AND before
starting the next
exercise
Superset or Set Type
Single
1
Set
Day
3
Sets x
Reps
4x8
Rest
Tempo
1
2
3
4
Shoulders
2
Set
Shoulders
Dumbbell shoulder
press
Arnold press
90
2010
89%
89%
89%
89%
4x12
90
2010
76%
76%
76%
76%
3
Set
Shoulders
Barbell upright row
and press
Parallel bar dips
3x14
90
2010
73%
73%
73%
4
Set
Arms - Tricep
3x11
60
2010
11 Reps
11 Reps
11 Reps
5a
5b
Superset
Superset
Shoulders
Shoulders
Lateral raises
Dumbbell rear delt
raise
3x12
3x12
30
60
1010
11X0
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
6a
Superset
Arms - Tricep
45
2010
76%
76%
76%
76%
Superset
Arms - Tricep
Tricep push down
4x12
– rope
Cable French press 4x12
6b
90
2010
76%
76%
76%
76%
Total time (s)
2895
Total time (min and 48min15sec
sec)
How well did you train?
davidkingsbury.co.uk
Training notes
5
6
Notes
Superset or Set Type
Single
1
Set
2
Set
Day
4
Sets x
Reps
4x8
5x11
Rest
Tempo
1
2
3
4
5
Legs - Glute
Legs - Ham
Glute bridge
Hamstring curl
90
90
1010
2010
89%
67%
89%
67%
89%
67%
89%
67%
67%
3
4
Set
Set
Pull
Pull
Lat pull down
Dumbbell single
arm row
4x8
3x14
90
45
2010
2010
89%
73%
89%
73%
89%
73%
89%
5
6
Set
Set
Pull
Legs - Ham
Seated cable row
Back extension fly
4x12
3x12
90
60
2010
1010
76%
12 Reps
76%
12 Reps
76%
12 Reps
76%
7a
7b
Superset
Superset
Abs
Abs - Rotational
Knee raises
Window wipers floor
3x12
3x16
30
30
1010
1010
12 Reps
16 Reps
12 Reps
16 Reps
12 Reps
16 Reps
Total time (s)
3085
Total time (min and 51min25sec
sec)
How well did you train?
davidkingsbury.co.uk
Training notes
6
Notes
Take the rest
between each
side AND before
starting the next
exercise
Take the rest
between each
side AND before
starting the next
exercise