THE PHYSIQUE TRAINING MANUAL
FOR THE EVERY-DAY GYM GOER STRIVING FOR
AN ABOVE AVERAGE PHYSIQUE
Cody McBroom
CONTENTS
2
My Training Philosophy (Hierarchy Of Aesthetics)...................................3
Exercise Selection and Execution............................................................... 4
Volume and Intensity.................................................................................. 6
RPE and Effort............................................................................................. 13
Frequency and Training Split.................................................................... 15
Intensification Techniques........................................................................ 17
Periodization for Aesthetics...................................................................... 21
Autoregulation and Biofeedback............................................................ 24
Pre Training Mobility and Activation...................................................... 26
Your Warm Up / Activation Instructions................................................. 28
The Sample Program................................................................................. 31
The Tailored Trainer...................................................................................35
About the Author...................................................................................... 36
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“You don’t just get a science-based program with this, you get a tool that allows you to actually
adjust consistently over time so that you can never stop making progress in the gym.”
My Training Philosophy (Hierarchy Of Aesthetics)
I’m not so sure I have my own philosophy, because I’m the first to admit that I’m an
interpreter rather than a researcher. Very rarely do I literally create things, but very
often do I take ideas, methods, tools, and practices from science, evidence-based
practitioners, and the experiences and insights of other great coaches, as well as my
own client-coach experiences.
Because let's be real here, nobody makes anything up. Some individuals discover
things for the first or second time and some individuals use tools in places they’ve
never been used before, but most of us are studying what OTHERS do and using it in
our own way/order of importance.
So that’s what I do. I create my own principles and coaching hierarchies, so that
the clients I work with can experience the results they deserve - without digging into
hours and hours of research and
information. That’s my job.
It’s also my job to decipher that
information into an easy to manage
and practice form, for that individual.
Because a lot of the science out
there proves great theories but
doesn’t necessarily allow for practical
application. And the secret to
running a great coaching business,
full of successful clients, is just that PRACTICAL APPLICATION.
If I did have a philosophy, or even
a way to describe how I look at
training… here it is:
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HYPERTROPHY
TRAINING HIERARCHY
Frequency
Volume
Exercise
Selection
Intensity
Exercise
Execution
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That’s my hierarchy of training, specifically with hypertrophy - which applies to all
training focused on aesthetic and body composition changes (i.e. this applies to fat
loss, too).
I have to of course give credit where credit is due - Eric Helms of 3DMJ is the originator
of the “Pyramid” idea inside of training and nutrition. He’s been an icon in our
industry and a role model to thousands and thousands of coaches who needed a
way to systematically organize the principles discovered in science. By me creating
this pyramid, I am not saying he is wrong - he’s likely one of my biggest mentors from
afar based on how often I study his work.
But in the next few pages, you’ll see how I have grown to have a different thought
process on how things should be ordered based on the individuals I work with and
what I’ve seen outside of research.
Exercise Selection and Execution
For the coaches and training nerds reading this, you may be surprised to NOT see
volume at the bottom or that exercise selection is at the base. Because as we know,
muscles are stupid - a squat is a squat, just squat and stop majoring in the minor! Right ...?
Wrong, in my opinion.
But before I go into that, one little thing to note - which is not pictured on this
pyramid BUT is over-compassing the entire thing. As in, NONE of this matters without
this fundamental piece…
Adherence. Fun. Enjoyment. Actually liking the training you’re doing.
That matters most, because if you absolutely hate your training program and you’re
grinding your teeth at the fact that you have to go to the gym in the morning - you’re
doing something wrong. Figure this out first. Get accountability if you need to and
find a way to actually enjoy the workouts you do. Because if you can’t stick with what
you’re doing for at least a few months, you’re in a world of frustration.
Now, exercise selection and execution… why would this be at the base of the pyramid?
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Simple.
If you cannot perform an exercise correctly, localizing the muscular tension
in the correct region, then you’re not adequately stimulating hypertrophy or
correctly calculating your volume.
In other words, this is the difference between “Junk Volume” and “Effective Volume.”
The volume that shouldn’t even be counted, because they’re not quality reps that
are actually hitting the muscle groups you’re supposed to be (or thinking you are)
focusing on. Whereas effective volume IS based on quality reps, focused on the exact
area you’re targeting.
This is the problem with counting volume, sets per muscle group per week, in your
program before you master your own personal biomechanics. Count your sets once
you know your sets are effective.
This is really important for us to lay down before going any further because if
someone is trying to increase volume to accomplish more growth, since in research
more volume = more muscle, but 50% of their volume is junk volume - they’re training
misdirectionally, meaning they’re doing lots of work but not reaping the benefits.
This work in the gym does not go unnoticed, though. The nervous system takes a hit
and most likely so do the joints associated with the movement patterns being done.
So at this point, assuming we’re working up volume BEFORE working on execution,
we’re building systemic fatigue without building local muscular fatigue. So our
recovery suffers, but our growth per muscle group, which we think we’re working,
does not.
That sounds like a pretty lame result for the work you’re putting in, right?
Rather, if we can slow down and focus on finding the best exercises for us
personally (exercise selection) and begin to master the mechanics of the movement
(execution), we can actually see really great results without adding ANY volume at
all (for a given time, eventually it’s needed).
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This is how people grow with low volume programs, most often. Because they
do have a good internal focus and connection to how their body's moving and
responding to the training they’re doing. They can fire muscles on command,
execute a movement in a full range of motion without pain or discomfort, and
they’re patient enough to take their time inside a training session.
Make sense? By nailing these two factors, we can be far more successful utilizing
volume and intensity inside our training - because they will need to be manipulated
at some point. But with this, we accomplish more with less and then when we DO
increase volume and/or intensity - we get much more out of it and usually can
recover much better from it, because we didn’t need to beat ourselves up to get
there.
Volume and Intensity
A lot of coaches reading this, probably were shocked to see this NOT come first in my
own personal hierarchy. But hopefully after reading the section on exercise selection
and execution, you understand why I think this way. Volume as a metric is only useful
when it’s productive forms of it (volume), anything else is just indirect volume, junk
volume, or extra and at times unnecessary fatigue. But I don’t want to beat a dead
horse (how weird is that saying?), so let’s move onto volume and intensity.
This will obviously be broken up into two different sections, volume and intensity.
But they’re equal counterparts in the hierarchy because they’re interchangeable
depending on the goal of the individual. If you bought this ebook, then I’m going
to say that for you personally volume is more important. This is because this is
a hypertrophy program and if you’re here you care about aesthetics more than
strength, most likely.
But in the case that someone wants to prioritize strength gains, rather than aesthetic
body composition changes, the opposite would be true. Intensity would be more
important because it’s more influential on absolute strength.
VOLUME:
(Sets x Reps x Load = Total Volume or Tonnage)
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This is a classic definition often used by powerlifters for periodizing for progressive
overload, but it can be complicated and a bit over complex in my opinion. So it’s
not necessary to always do this, unless you’re a very advanced lifter who is solely
focused on competing in powerlifting or being as strong as possible.
For hypertrophy, in the aesthetic world, we have a different way of tracking volume.
(Sets Per Muscle Per Microcycle)
Microcycle is defined as your training week and although most people will say
volume is your sets per muscle per week, I would rather use the term Microcycle
because in this specific program your “training week” may actually be longer than
a normal 7-day calendar week. This is because it’s an autoregulated program and
YOU choose your rest days, but more on that later.
There is a massive bell curve for how much volume you should personally be doing,
because everyone is going to vary in a few different things:
• Training Experience
• Resilience of the Nervous System
• Lifestyle Stressors
• Dietary Intake (Calories/Macros)
• Sleep and Recovery
Because of these 5 things (and probably more), your personal volume threshold will
be different the next guy/gal.
A great set of terms to help track and understand this, created by Dr. Mike Isreatel
from Renaissance Periodization, are:
• MV = Maintenance Volume
This is the amount of volume you need in order to literally just maintain your
muscle mass. This is going to be useful to know because when you decide to go
on a cut/diet, you can revert back to this in order to save yourself from burnout
and more effectively cut fat (because your body won’t be overly stressed, you’re
not going to build muscle in this phase anyway so why try? Just maintain).
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• MEV = Minimum Effective Volume
This is the starting point of hypertrophy, where you actually start growing. But
it’s the minimal effective amount and isn’t very likely to be hyper-productive.
Slow gains, probably best served for a transitional phase or a period of time
that you aren’t in a big surplus. This could also be effective when lifestyle stress
is too high to go too hard in the gym, but you still want to make the most out of
your time training.
• MAV = Maximum Adaptive Volume
This is your personal sweet spot and most likely where you’ll spend the majority
of your training time, while not in a calorie deficit. This is where you can see
serious progress, but still adequately recovery to avoid burnout. Just remember
that this is an adaptive set point of volume; meaning as time goes on, this will
increase very slowly. Which is why progressive overload still takes the crown
when it comes to making gains in the gym.
• MRV = Maximum Recoverable Volume
This is the absolute most your body can tolerate and recover from, which is
great to know but it’s a fine line to dance on. Your MRV is information that allows
you to progressively push further, while knowing exactly when to stop. This is not
a place you want to be long-term, but it can be useful to dip into temporarily
for a type of supercompensation effect. I rarely advise people train here just
because you can stay in MAV longer more consistently and make amazing
gains, without risking burnout or overreaching. But for some, it can be a good
idea to get into their MRV for a short phase, then back off to deload and reap
the benefits that supercompensation will allow to happen (gains that come
during your recovery period).
This program has a set range and rep range because I want YOU to learn your
body and determine what is the proper amount of volume for you personally. Where
do YOU sit on that bell curve? Find that by using the tools inside this ebook and
program, because that’s everlong progress will actually occur.
You don’t just get a science-based program with this, you get a tool that allows you
to actually adjust consistently over time so that you can never stop making progress
in the gym.
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Which is why I recommend most people start at the lower end of the volume (sets
per exercise, inside the program) and work towards the upper end. Now, that’s
literally only 1 set difference because as you’ll see, it’s usually a matter of “3-4 sets” on
a lift… but that doesn’t mean you won’t get to 5 or even 6 at some point. You may
need to progress it further than what’s inside eventually and then back off; push to
MRV and then taper to MV.
But as you’ve already learned, exercise selection and execution can make that a very
slow process because if you pick the best movement for YOU and learn to maximally
execute it, then you can get away with less volume and still see more gains.
Is this making sense? I hope so.
And if not, just reach out. Seriously. I know this is a book but part of this is the
facebook group and the reason for that is for you to get access to me, have support,
and further educate yourself on WHY this all matters…
Now, to wrap up the volume portion of this section I’m going to leave you with
general advice on the total sets per microcycle that seem to be the most effective for
the majority of lifters:
• 10-20 Sets Per Muscle, Per Microcycle, For Big Muscle Groups
– Back, Chest, Legs, Glutes
• 5-15 Sets Per Muscle, Per Microcycle, For Smaller Muscle Groups
– Arms, Rear/Ant/Lat Delt, Calves, Abs
INTENSITY:
This is not defined by how hard your heart is beating, despite what the local
bootcamp class taught you (not a jab, I used to run those classes - just commonly
how it’s interpreted).
Intensity is defined by the load on the bar. How much weight are you lifting?
That’s intensity.
Which is why it makes sense that it’s one of the most important factors in strength, it’s
how you progressively get stronger… you progressively increase the intensity (load).
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But this is still a key variable inside hypertrophy for 3 main reasons:
1 - Neurological Adaptation
Strength and power work, pure intensity based training, is very neurologically
demanding. It’s why it’s so important to lower the total loads used in training during
a deload week, because it’s going to be the most neurologically fatiguing type of
work you can do.
When we tax the nervous system, all other systems take a hit and biofeedback takes
a nose dive more so than most actually realize. Mental motivation to train drops,
inhibition lowers and adherence to the diet falls, cravings and hunger pangs may
increase, hormonal balance may suffer, and overall stress increases - which also
indirectly impacts quite a bit.
This may sound terrible, but that’s not why I’m teaching you about it. I’m teaching
you about this because a.) it means we need to be well aware of its effects on us and
b.) because it means we need to train it in order to improve it.
Just because the nervous system contributes more to high intensity (load) training,
doesn’t mean it doesn’t influence high volume hypertrophy training. In fact, it helps
our motor learning patterns so that we can properly execute movements - that
alone is massively important.
But not only that; it also helps the body to recruit more motor units and muscle fibers
which contribute to overall growth. So for example, if we incorporate some high
intensity (load) training within our hypertrophy program - we’re allowing our body to
have a greater potential to change aesthetically. This means we get more out of our
hypertrophy focused sessions, if we also include load focused sessions.
Here’s a good infographic to show you how influential the nervous system is for
training:
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FUNCTIONAL FITNESS
Nervous System
Controls
Muscular System
Manipulates
Skeletal System
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This implies and explains that the nervous
system literally controls our muscles,
allowing them to fire and manipulate and/or
move our skeletal system (joints). So without
having some type of neurological efficiency,
we’re missing a big piece of the puzzle. This is
a great diagram depicted straight from the
NASM Performance Enhancement Specialist
Certification Course.
2 - Stronger Muscles Become Bigger
Muscles
That saying has been around for decades
and has been said in the reverse fashion
and likely other ways a million times, as well. But it’s very true and progressive
overload is the key to more volume, not only literally through the act of more weight
being more total volume lifted but also in the sense of periodization.
Over time if you get progressively stronger, you also can progressively increase
volume. So strength work literally translates in the long term ability to have a greater
work capacity which leads to more favorable body composition changes (aka
muscle growth).
So if we leave low rep/high load training out of the picture, we will eventually plateau
and what we’re able to do inside that “magic 8-12 rep range” will start to stall out. So
instead of waiting for that stall to happen, we incorporate it along the way to ensure
it just never does.
3 - Personal Effort and Muscular Contractions
This is purely anecdote and from years of experience… but there are certain things
that just feel better and get your muscles more fired up when they’re lower rep and
heavier. Some of this may just be the fact that the muscle group is more type 2 fibers;
for example, the hamstrings are this way and typically we see more growth and better
activation with heavy lower rep training (like barbell RDL’s or explosive leg curls).
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But another part of this is just purely preference and what YOU feel works best, which
comes from years of training. But it’s smart to take note of it. It’s why some people
swear by heavy squats for quad growth and others rely on high rep squats (or leg
presses). What’s better? Who knows, the quads are pretty evenly split between slow
and fast twitch fibers which means both answers are right and a combo is best.
That doesn’t necessarily give you a better choice between the two, but just
compliments my thought process of including both inside your programming (which
this plan, does).
So what I’m getting at here is that you need to figure out what movements under
what intensity (lodas or % of 1RM) feel best for you and leave your muscles actually
more physically pumped and worked. There’s absolutely some merit to what you feel
being important.
The other part that I’m saying here is about your effort in the gym, which is what the
next section is all about…
But before we get into that, I’m going to leave you with a conclusion on intensity:
• It’s Primarily Neurological (Which We Need)
• More Strength, Eventually Leads To More Volume
• Volume Still Takes Priority, Therefore a Greater Portion of Your Training Should Be
Focused There
– ⅔ - ¾ of your total work (within a program) should be tailored to moderate
loads with higher reps, to enforce more volume.
– Inside this program, you’ll see just that - it’s built with this ⅔ ratio/philosophy
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RPE and Effort
RPE stands for Rate Of Perceived
Effort, a great term and tool
created to help determine a.)
how hard you’re working, b.) your
volume and frequency capabilities,
and c.) how close to failure you
must go in order to truly see
benefits from your training.
RPE 10
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THE RPE SCALE
Complete Failure
RPE 9
1 more in the tank
RPE 8
2 more in the tank
RPE 6-7
3-4 more in the tank
RPE 4-5
5-6 more in the tank
Here’s a good chart you can use
inside your training to understand
it better.
One thing I must say before
you use this, which may sound
extreme…
RPE 1-3
Warming up
1
2
3
4
5
6
7
8
9
10
This is gun to your head, RPE. Meaning an 8 implies you have 2 reps left… 2 reps is ALL
you have left, gun to your head. I say this only because many people underestimate
their capabilities in the gym and struggle to use both RPE and RIR (reps in reserve)
because they don’t know what true failure looks like.
For example, they did a study on the bench press, highlighted in MASS Research Review,
that really shows how much people can underestimate their abilities in the gym.
“Recreationally trained males that regularly performed the bench press reported what
loads the normally used for 10 reps, then came to the lab to see how many reps they
could perform with that bench press load when pushed to failure by the researchers. On
average, the lifters performed 16 reps (+/- 5). None of the lifters performed less than 10,
only 22% of them performed 10-12 reps, 31% 13-15 reps, 21% 16-18 reps, and 26% 19-20+ reps.
13.8% of them performed MORE than 20!”
This basically shows us that on average, people assume they can do far less than
what they can actually do. I know for me, even reading this study gave me more
confidence in the gym.
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So what does this tell us about our own personal effort in the gym?
Where should we lie on the RPE scale?
Well, at times you can push to a 9 or 10 and be totally fine. There is merit to going to
failure, partially because your failure likely isn’t actually failure, as seen in the study
above, and partially because when other stressors are completely controlled - max
effort in the gym can be a good way to increase volume to MRV levels.
But for 80-90% of your training, you should likely stay in the 7-9 RPE range or in other
words around the 80% of maximal effort zone.
The reasons for this is simple; first, it allows you to train at a level that is hard enough
to provide a strong enough signal for growth. Most studies done in the training
world, looking for maximal growth, can be interpreted to show that the most
successful rates of muscle growth come from near but not at failure. This means
work has to be HARD enough to create discomfort, basically. But it also can’t be so
hard that you’re unable to recover from. In most research, we see this to be around
80% of max effort zone.
Second, we need to consider training frequency. When training is pushed to failure
in studies, the short term benefit may possible outweigh not going to failure. But it’s
by such a fractional amount, it’s not worth the risk of injury. However, when training
is pushed to failure and we’re looking at the long term result of what occurs, we
see that it’s far less advantageous because it doesn’t allow you to train that muscle
again soon enough.
This leads to a drop in frequency and weekly, therefore monthly, total volume. This
drop in volume leads to less growth. So going to absolute failure is not worth it in the
grand scheme of things.
All of this leads me to my main point here…
RPE is a great tool to manage your effort in the gym and effort, it matters a lot.
You need to find the balance between going hard enough to create stress, but not
so hard that your body can’t recover soon enough to train that muscle group again.
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Inside this program, you’ll see a drop down menu on two biofeedback markers:
Mental Stress and Bodily Fatigue.
I want you to rate those both on a scale of 1-5, every single day. This will give us a
better idea of your “readiness to train” and when we know that, we can adjust your
RPE to match your capabilities for the day.
This is the best way to promote long-term progress in the gym and the actual ability
to progressively overload, recovery adequately, and continually make gains without
suffering total burnout.
As you probably have seen already, when you rate your mental stress and bodily/
muscular fatigue - the program will automatically adjust your RPE. So simply rank
your biofeedback and perform that day’s training with the proper RPE.
(Also remember that if you feel amazing, but your hamstrings are sore as hell - yet it’s
an upper body day, you may want to judge your body/muscular fatigue on the ½ of
the body you’re training on THAT day)
Frequency and Training Split
Last on the first page’s hierarchy, is frequency. Why? Because it’s just a tool, really.
The truth is, if volume and intensity are equated - this doesn’t matter much, at least
in research it doesn’t….
However, in the real world of coaching it matters quite a bit. Less than the rest,
obviously, but enough to discuss it as it is literally the tool that allows you to not only
adhere to the volume of your program, but also be able to keep intensity high during
that volume.
Imagine this…
Instead of having 3 upper body days per microcycle, as seen in this program, you
have 2.
Now you have to fit all that volume into 2 days vs. 3 days.
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Do you think every exercise will be performed with your greatest effort? Will you have
maximal tension across every movement of the day? Do you think whatever falls
later in the workout will be just as energetic, focused and strong as what came first?
The answers to the above are likely no, no and no.
Which is why creating a higher frequency, maximizing your training split, matters
quite a bit. But we can’t begin to do that without first understanding everything else
we already talked about.
It’s like macros with calories. Calories are clearly more important, but to be honest most coaches prioritize macros, because it’s the most individualized way to structure
someones calories and makes for a much easier thing to track. But without calories,
there are no macros.
Most research done on frequency is pretty inconclusive because when volume is
equated, it doesn’t matter much.
But in my experience working with real people over the last 8 years, reading
thousands of articles, hundreds of books, countless certifications… the list goes on.
I’ve realized that a slightly higher frequency almost always allows for more weight
lifted per session, less time in the gym per session, less overall neurological fatigue
per session, more focus per session, and better results overall because more volume
is more easily achievable.
Inside this program, we’re using a 3x per microcycle frequency - but it’s autoregulated,
which is the beauty. This allows you to achieve the ideal amount of volume over the
long-term, while adjusting your weekly training routine to fit your lifestyle.
Can only train 4 days per week? Cool, do a classic 4-day upper lower split and the
5th and 6th session will carry over into the next week.
Want to train 5 days per week? Great, one week may have 3 leg days but that’s ok
because the next will have 3 upper body days.
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Going for 6 days per week? Awesome, it’s the highest volume route which will likely
lead to the most growth if you can recover properly from it.
The biggest key here is that it’s manipulated to YOU; this is why it’s called “The
Autoregulated and Self-Individualized Program”.
Second point here, is that this programs frequency and style of autoregulating
allows you to achieve that ⅔ hypertrophy ratio regardless of what your training
week looks like. For some, it’s more of a DUP (Daily Undulated Periodization) style of
training where you have both hypertrophy and strength work in a single calendar
week. For others, who choose 4 days per week, for example, it’s more of a WUP
(Weekly Undulated Periodization) where every other week you sprinkle in your
strength work. Once again, in the grand scheme of things we’re on track for the best
possible results.
Final point here is that this programs frequency and style of autoregulating allows
you to determine when your rest days will be. If you know that you can only train 3
days in a row without burning out, maybe you follow a 3 ON/1 OFF split. If you can do
4 in a row, maybe you follow a 4 ON/1 OFF. If it’s 6, then 6 ON/1 OFF works and lastly if
you just like doing 4 days in the gym it could be a 2 ON/1 OFF or an ON/ON/OFF/ON/
OFF/ON/OFF split.
Might look like a lot of options and slightly confusing, but my point is simple - it’s so
adjustable, it’s literally perfect for anyone’s lifestyle and preference AND it can be
changed over time, too!
Intensification Techniques
Intensification techniques, by definition, are literally just tools to add into your
training when you want to have more fun, push things a bit harder, or don’t have the
time to fit in more volume.
Before I dive into how this applies to you inside this program, check out some
common intensification techniques in the infographics below:
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TRAINING INTENSIFICATION
TECHNIQUE GLOSSARY
FORCED
REPS
After you complete all reps you can perform alone, your spotter begins to help
on the concentric while you control the eccentric. Once you cannot perform
anymore, the spotter helps on both portions of the lift until a safe-complete
failure.
MYO
REPS
After your final rep (usually on your final set), perform as many sets of 3 reps as
possible. Between each 3-rep set, you'll rest 5-10 seconds
(or 3-5 breathes). Once you can no longer reach 3 reps, you're done. Best done
on 8+ rep exercises.
SUPER
SETS
During a super set you're simply pairing two exercises together and performing
them back to back. These can be the same muscle group, but ideally they're
antagonists (opposites - like chest and back, quads and hamstrings, or biceps
and triceps).
GIANT
SETS
A giant set is similar to a super set but has 3-5 exercises, all focusing on the same
muscle group, performed back to back. This could be a DB incline bench + flat
bench + chest fly + pec stretch, for example. This is an old school hypertrophy
method!
DROP
SET
After you complete your final rep, peel the weight by anywhere from 2575% and perform a set of as many reps as possible. The weight SHOULD be
significantly light, so that you can achieve a massive pump and safely complete
much more volume.
CONTRAST
SETS
EMOM'S
A set of higher reps immediately (within 1 min) following a set of low reps.
Example is a 1 rep set with about 90% of 1RM followed by
a 6-8 rep set with about 70% of 1RM. Great way to recruit
motor units/fibers, then exhaust with more volume.
Set a timer and at the top of every minute, perform 1 exercise for a given rep
count. Rest periods are determined by completion time. So you're doing
work "Every Minute On the Minute". Can use 1 exercise repeatedly or alternate
multiple lifts each min.
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EDT'S
CLUSTER
SETS
EXTENDED
SETS
19
Set a timer and complete as many rounds as possible within the given time
frame. This stands for "Escalated Density Training". The goal is a massive pump
and elevated HR, while improving work capacity.
To me , this is a "Controlled AMRAP" circuit.
Use a heavy weight and perform 2-3 reps LESS than you could normally do
with it. Repeat clusters of this with 10-15 sec between each cluster set. Example
is 3x(3x3): Using a 5-6 RM, complete 3 reps for 3 sets with only 10-15 sec rest
between each set.
AN extended set can be done in MANY ways, it's just using any technique
available in order to take a set further and further to failure. Example is
completing a set, then performing 1 rep sets for as long as possible every 5-10
seconds.
As you can tell, there are quite a few ways to go about intensifying your training and
these 2 lists probably do not cover them all, either!
Now, why does this matter to you? It matters to you because this program is built
on the idea that you can autoregulate and individualize it to your own needs, goals,
and timeline.
Intensification techniques, for this program, should be added in on your peak of
each mesocycle, when biofeedback is very good, or if you personally need more
volume but can’t add sets across the day because of your schedule (takes too much
time, for you).
Let’s define each of those briefly:
•
our Peak of Each Mesocycle
Y
This is typically the 3rd or 4th week; i.e. the week prior to a deload. After
2-3 weeks of consistently building, progressively overloading, and nailing
the execution on the exercises chosen - you’re ready to push close to MRV/
overreaching. During this training week (microcycle) you’ll implement
intensification techniques like myo reps, drop sets, or extended sets, to just
squeeze out a bit more effort and volume before going into a deload.
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• Your Biofeedback Looks Great
This is simple… if you feel really good and it’s showing, push your RPE up (like the
training program tells you) and add in some of these intensification techniques.
You have an opportunity to take advantage of full recovery, create more
intensity, add more volume, and just have fun pushing it! This can be a single
workout you feel great or all week.
• Schedule Won’t Allow More Volume
If you’re doing 3-4 sets across the board and simply need more volume to grow,
or maybe you are doing 3 because you don’t have the time for 4… Pick 1-2 body
parts to focus on each mesocycle (or 2-3 consecutive ones) and throw these
intensification techniques at them hard each and every week.
This is ALL assuming your biofeedback is great. Because remember, if you score
yourself honestly and end up with a recommended RPE of 6-7… these techniques
aren’t justifiable.
The last thing I’ll say here, is complete anecdote and far from science-based….
These intensification techniques just work.
Most science, which is completely valid and accurate (obviously), will show you that
they do not because it inherently lowers volume - since you’re more fatigued and
can’t lift as much. This lowered volume leads to less muscle hypertrophy, over time.
Ok, that makes total sense.
But why is it that some of the greatest minds in the strength community, who
have built bodies and athletes beyond what we commonly see, trained with these
regularly?
Why is it that every science-based individual, who is also jacked, spent the early parts
of their career following protocols like these?
It’s simple… #1, they actually do work to increase intensity, bring you closer to failure
(safely), and add volume in the acute setting.
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#2 it teaches you what hard training actually looks and feels like.
#3 they didn’t implement them daily, they autoregulated it - like I’m suggesting here and only through it in on those sessions that called for some brutality.
So like the greats, let’s implement these when they make sense so we can abide by
the science while still using anecdote for success.
Periodization For Aesthetics
Periodization is a term that quite literally means to plan progressive overload.
If we look at it with nutrition, I’d say just planning your progress.
Because it honestly doesn’t need to be overly complicated, especially not with
aesthetics. In fact there are many physique athletes who don’t use any periodization
at all. Which I don’t completely agree with, although I don’t believe we need a
russian weightlifting protocol in order to build muscle.
Periodization in the scientific sense was originally built around sport. Wrestling,
powerlifting, weightlifting, etc… but rarely inside the sport of bodybuilding and
whether you’re a trainer, a gen pop client, or indeed a bodybuilder reading this, you
all want one single thing….
To change your physique (more muscle, less fat).
So does it matter to you?
Absolutely it does. But in my experience and thought process, not to the extent
that the weightlifters need. It’s much more beneficial to focus on a short term
periodization model in order to see long-term gains.
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3 Forms of Periodization That Will Apply To This Program:
Linear Periodization
• This is just how it sounds, linear increases in strength over time. This is ideal for
most of you reading this because it’s the easiest form of periodization to a.)
track over time, b.) guarantee muscle growth, and c.) use with very minimal
actual changes to programming.
• The way you’ll use this is simple… increase intensity and decrease volume
overtime. For example, you will drop 1 rep each week while adding load to the
bar. Less reps allows for more load. After 3-4 weeks of this, bring reps back up
to the starting volume (or slightly below) and then add load to that volume. An
easy way to look at this:
WEEK 1
4x10 @ 200
WEEK 2
4x9 @ 205
WEEK 3
4x8 @ 210
WEEK 4
4x7 @ 215
WEEK 5
DELOAD
WEEK 6
4x10 @ 205 or 210
• As seen above, when you return to the original amount of volume.... You’re
stronger. Guess what? That means you’re using more volume. So in some ways,
periodizing for more strength in the higher volume ranges, IS the key to long
term physique changes.
• Everything in this program is shown in ranges, meaning you’ll see 3-4x10-12, for
example. This is because YOU are different than the next reader and you’ll need
a different amount of volume, load and progress per cycle. But also because it
allows you to linearly progress your training over the time of this program. On
that exact example scheme, you may start with 3x12, then drop a rep and build
load until you reach 10 - after that, deload and add weight to your 12 rep set OR
add another set (bringing it to 4). Either way, it’s periodizing to get stronger to
allow more volume over time.
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DUP (Daily Undulated Periodization)
• A very commonly misunderstood form of periodization, likely because when it
was designed originally it was built for powerlifters who did not want to focus
on yearly periodized macrocycles (which can get very confusing on paper and
demand patience like no other). In this setup, used originally, they’d train a
lift 3x per week - in the speed range (6x3 @ 65%), strength range (5x5 @ 85%),
and hypertrophy range (4x8 @ 70%). This would allow them to get strong, fast
and big, essentially. But also to work on weak points or imbalances without
spreading them out block to block, but rather session to session. This works
really well, I’ve seen some tremendous gains using this.
• This applies to you, and this program, because we’re using it in a sense. See
in the truest sense of the definition, of DUP, it means you’re training multiple
focuses within a single microcycle. Well, we’re doing that in this by training pure
strength every 5th and 6th session. Meaning 1 out of every 3 half body sessions
(lower or upper), you’ll work in that lower rep / higher percentage range. Again,
⅔ of your training being focused on hypertrophy like recommended originally.
• I’ve programmed it this way mainly to encourage linear progression over time. I
want to ensure you get stronger, change the stimulus, and keep seeing gains. In
my opinion, it also keeps it fun!
Deloads (Planned Recovery)
• This is one that many people forget to utilize and often forget to realize it is
a form of periodization, because again it’s planning within your training to
encourage progressions. Deloading is a phrase that literally means to take a
break from your training. It’s like a diet break, but for training. We want to take a
step back so we can take 5 forward.
• I recommend deloading every 4-5 weeks. This means pushing yourself pretty
damn hard for 3-4 training weeks straight, then pulling back for a deload the 5th
or 6th week (microcycle). If you do not feel the need to deload by your 6th week of
training, I’d encourage you to magnify how hard you’re actually training.
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• When implementing a deload, you’ll simply make it easier! You can do this by
lowering intensity/load by 10-25% across the board or by dropping volume
by 10-25% across the board. You can even more simply just lower your RPE by
1-2 points, no matter what the program suggests. And finally, if you’re REALLY
needing this deload… you’ll likely want to implement all three of those suggested
deload strategies.
Autoregulation and Biofeedback
We’re almost INTO the program! Don’t worry, I’ll let you train soon!
But the point of this book wasn’t to just give you a fun 9 week program or challenge,
it was to give you KNOWLEDGE in order to constantly get better in the gym.
So yes, that comes with a program but it also means giving you pages and pages
of educational content so that you understand the what, why and how behind the
programming inside.
Now, this section is to discuss Autoregulation and Biofeedback.
In the words of Eric Helms, one of the leading brains with autoregulation;
“Autoregulation, simply put, is just a
structured approach for embedding a
respect for individual variation within a
program.”
Put even more simply, it’s a way of
changing intensity and volume based
on what you can individually handle.
That is also subject to change, not only
person to person but from time to time
within each individual. Meaning you may
have better days and weeks, than others.
I like this infographic to depict this:
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Horrid
Training
Amazing
Training
10%
10%
Decent Training
80%
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The point with this is that not ALL training sessions are going to be superhuman
status, living in PR city. In fact some of the sessions will be really poor and the vast
majority will be decent, where we just make small gains in the gym.
This is why patient progressive overload is the actual key to long-term physique
development.
Now, back to the point of autoregulation and biofeedback.
Biofeedback are the physiological cues we can pinpoint to determine HOW we
should autoregulate what we’re going to do in the gym.
These biofeedback markers are, but not limited to:
• Sleep
• Stress
• Mood
• Mental Motivation
• Digestion
• Performance
• Body Fatigue
• Sex Drive
Inside this program, we’re pinpointing 2 specific biofeedback markers rather than a
big list - we save that for our individualized coaching program.
The 2 we’re looking at are Bodily Fatigue, which we’re classifying as anything that
is creating systemic fatigue. This isn’t limited to your muscles being sore, but that’s
probably the best proxy to determine your ranking (1-5) of this one. What I really
want, is for you to consider your entire body’s fatigue, across all systems. Overall,
how do your joints and muscles feel? What about your mental acuity and overall
energy (CNS)? The sum of that, gives you your bodily fatigue.
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The next one is Mental Motivation. This is in general, but more specifically to hit the
gym. When you wake up in the morning, your mental motivation to go get after it
(all things, really) is a great gage of your central nervous system fatigue. This is typically
the first thing we see decline in clients who are in need of a deload or diet break.
Because of all this, these are the 2 biofeedback markers you’ll rank each day upon
waking up or prior to hitting the gym.
Once you determine your biofeedback score, the program will autoregulate the
program for you by determining your RPE for the session.
This is our way of saying, “GO GET AFTER THIS SESSION!!!” or “Hey, let’s tone it down a notch…”
It’s the system we’ll be using to determine your readiness to go to work, as well as
your need for a deload or lower volume/intensity program. But with this, you don’t
have to think much at all.
The only thing I’ll leave you with on this subject, is to be honest… truly honest.
It’s hard to rank yourself low if you know it’ll mean an easier session that you
purposely have to slow down with. But that’s what’s needed for consistent
progression and longevity in the gym, so please do just that - rank yourself honestly!
I promise your results (and your body) will thank you for it.
Pre Training Mobility and Activation
When it comes to preparing for a session, I’m all about keeping it simple and
efficient. There’s a few reasons for this and the first one is because, honestly, I just
hate spending a ton of time warming up. It’s boring, it’s not “building muscle” (at
least not directly), it’s not intense, I’m impatient….
The reasons there aren’t great, by any means. I’m just being real. But the truth
is, many people agree with me - which is why I’m leaving this part somewhat in
your hands, because if you’re the type that needs 30 minutes to warm up prior to
training… BE MY GUEST!
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It’s not a bad thing at all, unless it cuts into your training time or creates a level of
mental or physical fatigue, both which may limit our ability to perform with intense
effort or adequate volume.
Now, I said there were a few reasons; so here are the other two (besides my personal
disliking):
• Mobility needs to get done, we simply cannot ignore our joint health or our joint
preparation. How do we expect our muscles to lift heavy loads, if we do not
prepare our joints to handle that stress? We can’t. So it’s crucial to do some, but
some doesn’t mean all. What I mean by this, is that you can limit your mobility
to lower body and upper body specific, given which day of the program you’re
on, AND spend less than 10 minutes doing so. Be specific, don’t drag it out.
• Activation is crucial, it’s what allows your muscles to fire properly WHILE moving
your joints through a full range of motion. It’s NOT pre-fatiguing, though. This
is because research actually shows unfavorable results with pre-fatiguing. Prefatiguing makes sense in theory; do some flies to bring blood flow into the chest
prior to benching, so that you have more tension in the target muscle (the pecs).
Problem is that the level of fatigue causes just that, fatigue! Aka an inability to
produce as much force and therefore lowering volume in the target muscle,
because either a.) you have to lower the load or b.) auxiliary muscles come
more into play (triceps/delts). Activation, however, is the idea that we prepare
our body in general for the movement pattern ahead. For this, I’m going to give
you specific groups/movements to hit prior to certain movement patterns.
Now that you know WHY these things are important, yet don’t need to be drug out
for too long each session… let’s get into what this looks like in application.
The following section has your programmed warm up, mobility (per session), and
activation. Make sure that you do the daily warm up every single session, but only
choose the mobility and activation program that applies to that day’s workout.
Meaning, if it’s an upper body day - you’d perform the warm up, upper body
mobility, and the pressing activation.
If it’s a lower body squat day - you’d perform the daiy warm up, lower body mobility,
and the squatting activation.
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Your Warm Up / Activation Instructions
Daily Warm Up
Cardio @ 55-65% Max HR
Foam Roll:
- Thoracic Spine
- Upper Back
- Rear Delts
- Lumbar Spine
(Abs Tight)
- Hip Flexors
- Glutes
- Calves
Reps
5 min
Notes
This is purely to warm up your core temperature, which has been shown to aid in joint
health, reduced risk of injury, improve muscle metabolism, increase ATP utilization
during training, psychological betterment, etc. - Use elliptical, stationary bike, or
stairmaster, ideally.
20-30 sec
Don’t spend too much time here, it’s purely to work the neurological component and
slightly loosen tissues - most important places are the shoulder (posterior) and glute
area (all around your hips) - if you experience tightness elsewhere, feel free to add things
like adductors, qudas, etc.
UPPER BODY MOBILITY
Reps
Notes
Kneeling High Tension Shoulder
IR/ER
5-7
per side
VIDEO HERE - try to focus on your muscles taking your joints through the motion, as
Karon Hawkins mentions in the video, we want the muscles to be working while the joint
executes proper range of motion and movement
Shoulder IR Swimmers
5-7
per side
VIDEO HERE - focus on YOUR personal range of motion and creating tension throughout,
not attempting to push into pain (discomfort is fine, pain is not)
Axial Rotation Y-T-I’s
10 each
VIDEO HERE - slow way down on this, once again range of motion is always our goal and
we want to be able to track it so that we can improve it
Shoulder Extension + Elbow Flexion
10 reps
VIDEO HERE - this is last, on purpose - we want you to be able to light up that posterior
chain and really get things ignited and functioning properly to support your shoulders
while pressing
Band Over and Backs
10 reps
To finish off the upper body mobility, we’re going to run through 10 over and backs - all
the way over, and back, is 1 rep - this is to take your shoulders through their entire natural
range of motion to finish warming the upper body up
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LOWER BODY MOBILITY
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Reps
Notes
Hip IR + Tibial Rotatio
8 each
VIDEO HERE - 8 internal rotations, while driving knee into block - 8 tibial (knee) rotations
while in end range of the hip internal rotation - 8 tibial (knee) rotations while in knee
flexion
Hip ER PRH
8 each
VIDEO HERE - 8 reps, 8 passive reps with holds (aid yourself, pause at the top while
creating tension, control the negative)
Knee Flexion PRH
2-3 reps
VIDEO HERE - this is more about creating tension, firing the hamstrings, and controlling
the tempo - not tons of reps
Hip Extension Lift Off
5 each
VIDEO HERE - I want a solid range of motion (or for you to work on achieving that), while
firing those glutes and hamstrings HARD
Leg Swings
10 each
Simple lateral leg swings - the goal here is to just get moving after we’ve creating more
IR/ER and positive tension around the hip capsule
Sets x Reps
RPE
Scale
2-3 x 8-12
6-7
While pull cable or band towards face level, practice resisted
external rotation with your shoulders as well - now we’re creating
tension while practicing that range
2-3 x 8-12
6-7
Using a TRX or multi cable handles - perform a horizontal row
while driving elbows low towards your waistline - we’re practicing
scapular retraction + depression, here - lats should engage
KB Bottoms Up Walk
2-3 x 30 yards
7-8
This is optional, but is very beneficial for shoulder stability prior to
pressing - simply hold a KB (light; 10-25lbs) upside down, while
crushing the handle begin to walk slowly
SQUAT ACTIVATION
Sets x Reps
RPE
Scale
2-3 x 8-12
6-7
The goal here is to create tension in your hamstrings - make sure
you keep hips in extension and do not allow them to flex (keep
glutes active)
6-7
Just like the leg curls, the goal is to create some tension in your
traps and rear delts - keeps your shoulders healthy for a front or
back rack
7-8
We want to work some controlled/resisted lumbar rotation, more
specifically anti-rotation - the goal here is to create tension in your
glutes and abs, while in the ½ kneeling position - then resist the
pull from the cable or band being used - this may allow more IR/ER
force production in the hip for squats and deads
BENCH/OHP ACTIVATION
Face Pulls
Low Elbow Row
Swissball Hamstring Curls
Band Face Pull or Pull Apart
½ Kneeling Palloff Hold
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2-3 x 8-12
2-3 x 30 sec
Notes
Notes
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DEADLIFT ACTIVATION
Hip Bridge + Hip Abduction
Tall Kneeling Pull In
Side Plank + Rotation
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Sets x Reps
2-3 x 8-12
2-3 x 8-12
2-3 x 30 sec
30
RPE
Scale
Notes
6-7
This can be any bridge variation, with an added resistance applied to
the outside of your legs/hips so that you create hip abduction force
as well - best done as glute bridges with a mini band around knees rather than firing the hamstrings, we want glute activation
6-7
You can also use a straight arm lat pulldown or any lat exercise that
YOU feel really gets your lats working properly - but in my opinion,
the pull in works best for both lat + lateral rotation of the torso
(another function that aids the deadlift) - VIDEO HERE
7-8
We want to work some controlled/resisted lumbar rotation, more
specifically anti-rotation - the goal here is to control the movement
and resist the rotation, with your core - this may allow more IR/ER
force production in the hip for squats and deads
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The Sample Program
Below is a sample program, which uses movement patterns to determine the
exercise selection. You can use the movements to guide your decisions, but pick
specific exercises within the list to perform for at least 3-4 weeks (enough time to
progress).
This means you could select your exercises, write them out and attempt to progress
them for 3-4 weeks before changing any of the variations. You can go much longer
than that if you'd like or you could go less than that if you get bored, however using
different exercises too frequently limits our ability to get stronger and progressively
overload the movements.
This sample plan is a 6 day split, which is high in volume and can be very taxing for
the untrained individual. However, remember that it does not need to be a 6 day
split done within a 7 day calendar week! So you may split the 6 days into 1.5 weeks,
meaning that you're only training 4 days per calendar week. Either route works, so
do what/s best for YOUR schedule and YOUR experience level.
Now, if you're at a point where you simply want the programming done-for-you
and completely taken off your plate, that way you can think less and achieve more click here now and download our Daily Training App, The Tailored Trainer.
Day 1
Select Your Exercise
Set x Reps
RPE Scale
RIR Scale
Rest
1
Squat (compound)
Back Squat
4-5 x 8-10
8-9
1-2
1.5-3
2
Hamstring Stretch
Trapbar
Front
Box
Hack
Squat
Squat
Dead Squat
BB Stiff Leg RDL
4-5 x 8-10
7-8
2-3
1.5-3
3
Knee Extension
Cable
DB
Single
Good
Romanian
Morning
Pull
LegThrough
Deadlift
Deadlift
Leg Extensions
3-4 x 15-20
9-10
0-1
1.5-3
4
Hip Abduction
Band
SL
LegResisted
Extensions
Split Squat
Seated Machine Abduction
3-4 x 15-20
8-9
1-2
1.5-3
5
Spinal Flexion
Standing
Seated
Lateral
Band
Cable
Abduction
Walks
Abduction
Decline Sit Up
3-4 x 15-20
7-8
2-3
1.5-3
6
Optional Extra
Volume (Isolation or
Metabolic)
3-4 x 15-20
8-10
0-2
1.5-3
CableGround
Flat
CrunchSit Up
Calf Raises
Glute
Hanging
KB
Close
Sled
Assault
Swing
Puch
Pulls
Kick-Backs
Stance
Bike
KneeIntervals
Burnout
Raises Squats
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Day 2
Select Your Exercise
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Set x Reps
RPE Scale
RIR Scale
Rest
1
Angled Press
Incline DB Press
4-5 x 8-10
8-9
1-2
1.5-3
2
Horizontal Row
Smith Machine
Landmine
Hammer
Strength
PressIncline
Incline
Press
Press
T-Bar Row
4-5 x 8-10
9-10
0-1
1.5-3
3
Vertical Press
BB Bent
Seated
Chest
Inverted
Supported
Cable
Row
Row RowDB
Machine
Row Row
Seated DB Military Press
3-4 x 10-12
8-9
1-2
1.5-3
4a
Wide Angle
Horizontal Row
Hammer
SA
KB Press
Strength Shoulder Press
Landmine Meadows Row
3-4 x 15-20
8-9
1-2
0.5-1
4b
Rear-Delt Isolation
Wide Grip
Chest
Seated
Supported
Cable
BB Seal
RowDB
Row
w/Row
Wide(wide)
Grip Straight Bar
Cable Rope Face Pulls
3-4 x 15-20
9-10
0-1
1.5-3
5a
Neutral Curl with
Extended Shoulders
Crossing
Chest
Pec
Dec
Supported
Reverse
Cable Reverse
Flyes
ReverseFlyes
Flyes
Incline Bench Hammer Curl
3-4 x 15-20
9-10
0-1
0.5-1
5b
Pushdowns with
Extended Shoulders
Bayesian Shoulders
Standing
Rope SA Hammer
Back Hammer
Curl Curl
Dips
3-4 x 15-20
9-10
0-1
1.5-3
Set x Reps
RPE Scale
RIR Scale
Rest
BB Hip Thrust
4-5 x 6-8
8-9
1-2
1.5-3
Rack Pull
Smith
Machine Hip Thrust
Reverse Lunge
3-4 x 8-10
9-10
0-1
1.5-3
Reverse
Dual
Rear
Front
Walking
Step
Foot
Up
Foot
Anterior
Lunges
Elevated
Elevated
Lunge
Split
SplitSquat
Squat
Machine Seated Leg Curl
3-4 x 10-12
9-10
0-1
1.5-3
7-8
2-3
0.5-1
7-8
2-3
1.5-3
8-10
0-2
1.5-3
Crossing
Dip
Machine
Cable Pushdowns+Shoulder Extension
Day 3
1
Hip Extension
2
Unilateral Knee
Dominant
3
Knee Flexion with
Flexed Hips
4a
Trunk Anti-Extension
4b
Front Loaded Carry
5
Optional Extra
Volume (Isolation or
Metabolic)
Select Your Exercise
2|1 Technique
Seated
Band Leg
Machine
Curl Seated Leg Curl
Ab Wheel
3-4 x 8-12
Barbell
Candle
RKC
Seesaw
Plank
Sticks
Rollouts
Planks
3-4 x 30-60
Sandbag Carry
sec
Dual KB Carry
Zercher
Front Rack Carry
Calf Raises
Glute
Hanging
KB
Close
Sled
Assault
Swing
Puch
Pulls
Kick-Backs
Stance
Bike
KneeIntervals
Burnout
Raises Squats
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3 x 8-12
THE
PHYSIQUE
TRAINING
MANUAL
FOR THE EVERY-DAY GYM GOER STRIVING FOR AN ABOVE AVERAGE PHYSIQUE
Day 4
Select Your Exercise
33
Set x Reps
RPE Scale
RIR Scale
Rest
1
Vertical Press
Barbell OHP
4-5 x 6-8
9-10
0-1
1.5-3
2
Vertical Pull
KB OHP
Seated
DB
Hammer
Military
OHP
Strength
Press Shoulder Press
Weighted Chin Up
3-4 x 6-8
9-10
0-1
1.5-3
3
Horizontal Press
Jack-Knife
Weighted
Wide
Neutral
Grip
Grip
Pull
Pulldowns
Pull
Pulldowns
Up
Up
DB Flat Bench
3-4 x 8-12
8-9
1-2
1.5-3
4
Scapular External
Rotation and
Retraction
Cable Rope Face Pull
3-4 x 10-12
8-9
1-2
0.5-1
5a
Curl with Neutral
Shoulders
DB Chest
Band
FaceSupported
Pull
Apart
Pull ApartFace Pull
Drag Curl
3-4 x 10-12
9-10
0-1
1.5-3
5b
Overhead Tricep
Extension
SeatedStraight
Barbell
Cable
DB
CurlCurlBar Curl
Rope Tricep Extensions
3-4 x 10-12
9-10
0-1
1.5-3
Set x Reps
RPE Scale
RIR Scale
Rest
Conventional Deadlift
4-5 x 3-5
9-10
0-1
1.5-3
Trap Bar
Sumo
Deadlift
Deadlift
Reverse Lunge
3-4 x 6-8
9-10
0-1
1.5-3
Step Foot
Dual
Rear
Front
Walking
Up
Foot
Lunges
Elevated
ElevatedSplit
SplitSquat
Squat
Leg Extension
3-4 x 6-10
9-10
0-1
1.5-3
BandTechnique
2|1
Resisted Leg
SplitExtension
Squat
Lying Leg Curls Machine
3-4 x 8-10
9-10
0-1
1.5-3
3-4 x 30-60
sec
7-8
2-3
0.5-1
3-4 x 30-60
sec
7-8
2-3
1.5-3
3 x 8-20
8-10
0-2
1.5-3
DB SA
Hammer
Push
Floor
Up
Alternating
Press
Strength Press
Chest Press
Crossing
SA
Skullcrushers
OH Extensions
Cable OH Extensions
Day 5
1
Hip Hinge
2
Unilateral Knee
Dominant
3
Knee Extension
4
Knee Flexion with
Extended Hips
Select Your Exercise
Anti-Rotation
TRX LegLeg
Swissball
Gliding
Curl
Hamstring
Curls Curls
Landmine Bus Driver
5b
Laterally Loaded Carry
Side Plank
Pallof
Russian
Plank
+Press/Hold
Pull
Twists
+Thru
Reach
DB Farmer's Carry
6
Optional Extra
Volume (Isolation or
Metabolic)
5a
KB Farmer's
Trap
Bar Farmer's
Carry Carry
Calf Raises
Glute
Hanging
KB
Close
Sled
Assault
Swing
Puch
Pulls
Kick-Backs
Stance
Bike
KneeIntervals
Burnout
Raises Squats
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THE
PHYSIQUE
TRAINING
MANUAL
FOR THE EVERY-DAY GYM GOER STRIVING FOR AN ABOVE AVERAGE PHYSIQUE
Day 6
Select Your Exercise
34
Set x Reps
RPE Scale
RIR Scale
Rest
1
Horizontal Press
Barbell Bench Press
4-5 x 3-5
8-9
1-2
1.5-3
2
Horizontal Row
BB Low-Incline
Barbell
DB
Flat Bench
Floor Press
Press
Bench Press
1-Arm DB Row
3-4 x 6-8
8-9
1-2
1.5-3
3
Delt Isolation
Seated
BB
T-Bar
Pendlay
Row
CableRow
Row
Cable Rope Upright Row
3-4 x 8-10
9-10
0-1
1.5-3
3-4 x 8-10
9-10
0-1
1.5-3
3-4 x 8-10
9-10
0-1
0.5-1
3-4 x 8-10
9-10
0-1
1.5-3
4
5a
5b
DB Cable
SA
DB
Seated
Upright
Lateral
Lateral
Row
Raises
Raises
Scapular Elevation and DB Shrugs
Retraction
Smith Supported
Chest
Machine Shrugs
Posterior Flyes
Curl with Shoulder
DB Spider Curl
Flexion
EZ-Bar Preacher Curl
Pushdown with
Straight Bar Tricep Pushdowns
Neutral Shoulders
Rope Tricep
Crossing
Cable
Pushdowns
Pushdowns
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have any issues staying motivated.
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ABOUT THE AUTHOR
Founder of Tailored Coaching Method and
Co-Editor of The Nutrition Performance
Manual Cody “Boom Boom” McBroom is a
Strength Coach, Nutritionist, and Founder
as well as Head Coach of Tailored Coaching
Method.
He built his company, Tailored Coaching
Method, because he saw the need for an
individualized coaching system within
the fitness and nutrition space. Too many
templates, generic meal plans, and training
programs that were not evidence based or
backed by science were being spread to the
masses and leading to inadequate results,
injury, and frustration.
During his own physical transformation, he
dealt with the same frustrations that many
of his clients today go through – which
lead him to schooling, mentoring, years
of studying, and eventually building his
career within the industry so he could help
people achieve results, without that same
frustration he dealt with years ago.
Now, Tailored Coaching Method works with
clients and athletes around the world to
create individualized nutrition prescriptions
and provide science based training systems,
ensuring everyone not only see’s optimal
results but also has a plan that suits their
own individual lifestyle.
You can find more content from Cody and
his team on The Tailored Life Podcast on
iTunes, Videos on YouTube, Hundreds of
Free Articles on The Blog, or Daily
Guidance on Instagram.
To Apply For Individualized Coaching
Directly with Cody and His Team,
CLICK HERE NOW.
THE
PHYSIQUE
TRAINING
MANUAL
FOR THE EVERY-DAY GYM GOER STRIVING FOR AN ABOVE AVERAGE PHYSIQUE
Copyright © 2021 Cody McBroom
All rights reserved. No part of this publication may be
reproduced, distributed, or transmitted in any form or by any
means, including photocopying, recording, or other electronic
or mechanical methods, without the prior written permission
of the publisher. The information in any of our handouts,
e-books, written material, whether provided in hardcopy
or digitally (together ‘Material’) is for general information
purposes and nothing contained in it is, or is intended to
be construed as advice. It does not take into account your
individual health, medical, physical or emotional situation or
needs. It is not a substitute for medical attention, treatment,
examination, advice, treatment of existing conditions or
diagnosis and is not intended to provide a clinical diagnosis
nor take the place of proper medical advice from a fully
qualified medical practitioner. You should, before you act or
use any of this information, consider the appropriateness of
this information having regard to your own personal situation
and needs. You are responsible for consulting a suitable
medical professional before using any of the information or
materials contained in our material or accessed through our
website, before trying any treatment or taking any course of
action that may directly or indirectly affect your health or well
being. We’re providing external links to videos that we’re not
claiming to be our own, we’re not selling these videos, and
we’re simply suggesting readers watch for extra guidance
outside the scope of this program.
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