WEEK 1
DAY 1 - LOWER 1
BARBELL BACKSQUAT
2 x 5 - 8 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
2 x 8 - 12 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
ROMANIAN DEADLIFT
3 x 8 - 10 reps | Tempo 3-0-1-0 | Rest 2-3 Minutes
LEG EXTENSION
4 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
CABLE CRUNCH
4 x 25 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Stand Upright, tighten your back, neural spine, take
a big breath in and brace your core, lower yourself
with control, squat up and stay upright. Bar should
be moving up and down in a straight line.
Unrack the weight, tighten your back and lats, take
a deep breath and brace your core. Push your hip
back until the bar is just below your knees, reverse
the motion, hip back to neutral.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Grab the rope attachment and grip it so your hands
and cable are at your neck and get into the starting
position. Hips always stay locked, only movement is
in curling the upper body in and out again.
DAY 2 - UPPER 1
BAR MUSCLE UP SECTION
WEEK 1 LEVEL
INCLINE DB BENCH PRESS
4 x 6 - 10 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
WEIGHTED PULL UP
2 x 4 - 6 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
1 x 8 - 10 reps | Tempo 1-0-1-1 | Rest 2-3 Minutes
HSPU SECTION
WEEK 1 LEVEL
CABLE BICEP CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Tap the exercise link and select the
appropriate level for you.
Keep your arm slightly behind the body to have a
good stretch in the lengthened position. Hard
contraction on the concentric.
WEEK 1
DAY 3 - UPPER 2
WEIGHTED DIPS
3 x 4 - 6 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
2 x 6 - 10 reps | Tempo 2-2-1-1 | Rest 3-4 Minutes
BARBELL MILITARY PRESS
3 x 4 - 6 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
2 x 6 - 8 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
DB CHEST SUPPORTED ROW
4 x 6 -10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
NEUTRAL GRIP PULL UP
3 x 6 -8 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement Lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Whole body is stacked, knees, shoulders, hips.
Brace your core, tighten your glutes, full body tension.
Full Lockout at the top, Lower the bar until below
your chin.
Pull at about a 45 degree angle. Squeeze traps at
the top. Control the eccentric and let your scapula
protract at the bottom to get a good stretch.
Start at full Lockout at the bottom neutral grip
position. Pull Yourself up, scapula engaged all the
time so no rounding in upper back. Chin has to be
over the bar, otherwise rep doesn't count.
DAY 4 - LOWER 2
DEADLIFT
2 x 3 -5 reps | Rest 3-5 Minutes
STRAIGHT LEG DEADLIFT
2 x 6 - 8 reps | Rest 3-5 Minutes
3” Block, 3sec eccentric, touch and go
SMITH MACHINE STEP UP
3 x 6 - 10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
LEG CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
HANGING KNEE OR LEG RAISE
3 x 12 reps | 3sec eccentric 3-0-1-1 | Rest 1-2 Minutes
Engage your lats, pull yourself and your lower
back into a neutral position, brace your core.
Pull the “slack” out of the bar
Push Your hips forward until lockout.
Engage your lats, legs should be straight but knees not
fully locked. Brace your core, pull the “slack” out of the
bar. Push your hips forwards until lockout. Legs remain
straight throughout the movement to get a good stretch
on the hamstrings.
Elevate your front foot.
Drive force through your elevated leg and do as
little work as possible with the stabilizing foot.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Raise your legs and hips.
Lower with control.
Always control your core and don't let your
lower back arch.
WEEK 1
DAY 5 - UPPER 3
RING MUSCLE UP SECTION
WEEK 1 LEVEL
HSPU SECTION
WEEK 1 LEVEL
SEATED LAT BIASED ROW
3 x 8 - 12 reps | Tempo 2-0-1-0 | Rest 3-4 Minutes
SUPERSET:
A) BODYWEIGHT PULL UPS
4 x 10 - 12 reps | Tempo 1-0-1-1 | Rest 2-3 Minutes
B) RING PUSH UPS
4 x 12 - 20 reps | Rest 1-2 Minutes
CABLE LATERAL RAISE
3 x 12 - 15 reps | Tempo 2-0-1-1 | Rest 2 Minutes
CABLE ROPE PUSHDOWN
3 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Tap the exercise link and select the
appropriate level for you.
Use a D-Handle attachment. Get into a stable
supported position, maintain a neutral spine.
All the movement should come from the lat, get
into a good stretch then pull close to the body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Turn rings outward on the eccentric. Pause at the
bottom. Full lockout at the top.
Set the cable at about hip height. Stand far enough
from the cable to get a good stretch at the lower
position. Then raise your hand to the side until at
about 90 degree
Best is to get two ropes to have a long enough handle.
Push down until fully locked out beside your torso.
Upper arm stays in place all the time.
WEEK 2
DAY 1 - LOWER 1
BARBELL BACKSQUAT
2 x 5 - 8 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
2 x 8 - 12 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
BULGARIAN SPLIT SQUAT
3 x 8 - 10 reps | Tempo 2-0-1-0 | Rest 2-3 Minutes
LEG EXTENSION
4 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
HOLLOW BODY ROCKS
4 x 25 reps | Rest 1-2 Minutes
Stand Upright, tighten your back, neural spine, take
a big breath in and brace your core, lower yourself
with control, squat up and stay upright. Bar should
be moving up and down in a straight line.
Elevate your back foot slightly. Move up and down
in a straight line. Your upper body can be leaned
slightly forward. Push through your front foot.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Stay in a hollow core all the time.
Now do a rocking forward and backward motion
while maintaining the hollow position.
DAY 2 - UPPER 1
BAR MUSCLE UP SECTION
WEEK 2 LEVEL
INCLINE DB BENCH PRESS
4 x 6 - 10 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
WEIGHTED PULL UP
2 x 4 - 6 reps | Tempo 1-0-1-2 | Rest 3-4 Minutes
1 x 8 - 10 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
HSPU SECTION
WEEK 2 LEVEL
DB HAMMER CURL SEATED
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Tap the exercise link and select the
appropriate level for you.
Alternating reps. Strong contraction on the
concentric.
WEEK 2
DAY 3 - UPPER 2
WEIGHTED DIPS
3 x 4 - 6 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
2 x 6 - 10 reps | Tempo 2-2-1-1 | Rest 3-4 Minutes
BARBELL MILITARY PRESS
3 x 4 - 6 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
2 x 6 - 8 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
DB CHEST SUPPORTED ROW
4 x 6 -10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
WEIGHTED CHIN UP
3 x 6 -8 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Whole body is stacked, knees, shoulders, hips.
Brace your core, tighten your glutes, full body tension.
Full Lockout at the top, Lower the bar until below
your chin.
Pull at about a 45 degree angle. Squeeze traps at
the top. Control the eccentric and let your scapula
protract at the bottom to get a good stretch.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
DAY 4 - LOWER 2
DEADLIFT
2 x 3 -5 reps | Rest 3-5 Minutes
STRAIGHT LEG DEADLIFT
2 x 6 - 8 reps | Rest 3-5 Minutes
3” Block, 3sec eccentric, touch and go
WALKING LUNGES
3 x 8 - 10 reps | Rest 2-3 Minutes
BOX JUMPS
3 x 8 - 10 reps | Rest 2-3 Minutes
LEG CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
HANGING KNEE OR LEG RAISE
3 x 12 reps | 3sec eccentric 3-0-1-1 | Rest 1-2 Minutes
Engage your lats, pull yourself and your lower
back into a neutral position, brace your core.
Pull the “slack” out of the bar
Push Your hips forward until lockout.
Engage your lats, legs should be straight but knees not
fully locked. Brace your core, pull the “slack” out of the
bar. Push your hips forwards until lockout. Legs remain
straight throughout the movement to get a good stretch
on the hamstrings.
Strong core. Focus on pushing with your front foot.
Start in an ass to grass position. Explode up and
jump as high as possible while being able to do
the height for the remaining reps. Stand up completely
at the top to finish the motion.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Raise your legs and hips.
Lower with control.
Always control your core and don't let your
lower back arch.
WEEK 2
DAY 5 - UPPER 3
RING MUSCLE UP SECTION
WEEK 2 LEVEL
HSPU SECTION
WEEK 2 LEVEL
SEATED LAT BIASED ROW
3 x 8 - 12 reps | Tempo 2-0-1-0 | Rest 3-4 Minutes
FLAT DB CHEST PRESS
4 x 6 - 8 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
CABLE LATERAL RAISE
3 x 12 - 15 reps | Tempo 2-0-1-1 | Rest 2 Minutes
CABLE ROPE PUSHDOWN
3 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Tap the exercise link and select the
appropriate level for you.
Use a D-Handle attachment. Get into a stable
supported position, maintain a neutral spine.
All the movement should come from the lat, get
into a good stretch then pull close to the body.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't overarch.
Keep weights at around 45 degrees to your body.
Set the cable at about hip height. Stand far enough
from the cable to get a good stretch at the lower
position. Then raise your hand to the side until at
about 90 degree.
Best is to get two ropes to have a long enough handle.
Push down until fully locked out beside your torso.
Upper arm stays in place all the time.
WEEK 3
DAY 1 - LOWER 1
BARBELL BACKSQUAT
2 x 5 - 8 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
2 x 8 - 12 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
ROMANIAN DEADLIFT
3 x 8 - 10 reps | Tempo 3-0-1-0 | Rest 2-3 Minutes
LEG EXTENSION
4 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
CABLE CRUNCH
4 x 25 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Stand Upright, tighten your back, neural spine, take
a big breath in and brace your core, lower yourself
with control, squat up and stay upright. Bar should
be moving up and down in a straight line.
Unrack the weight, tighten your back and lats, take
a deep breath and brace your core.
Push your hip back until the bar is just below your
knees, reverse the motion, hip back to neutral.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Grab the rope attachment and grip it so your hands
and cable are at your neck and get into the starting
position. Hips always stay locked, only movement is
in curling the upper body in and out again.
DAY 2 - UPPER 1
BAR MUSCLE UP SECTION
WEEK 3 LEVEL
INCLINE DB BENCH PRESS
4 x 6 - 10 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
WEIGHTED PULL UP
2 x 4 - 6 reps | Tempo 1-0-1-2 | Rest 2-4 Minutes
1 x 8 - 10 reps | Tempo 1-0-1-1 | Rest 2-3 Minutes
HSPU SECTION
WEEK 3 LEVEL
BARBELL BICEP CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Tap the exercise link and select the
appropriate level for you.
Grip the barbell at around shoulder with. Strong
core and no swinging.
WEEK 3
DAY 3 - UPPER 2
WEIGHTED DIPS
3 x 4 - 6 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
2 x 6 - 10 reps | Tempo 2-2-1-1 | Rest 3-4 Minutes
DB CHEST SUPPORTED ROW
4 x 6 -10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
BARBELL MILITARY PRESS
3 x 4 - 6 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
3 x 6 - 8 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
NEUTRAL GRIP PULL UP
3 x 6 -8 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Pull at about a 45 degree angle. Squeeze traps at
the top. Control the eccentric and let your scapula
protract at the bottom to get a good stretch.
Whole body is stacked, knees, shoulders, hips.
Brace your core, tighten your glutes, full body tension.
Full Lockout at the top, Lower the bar until below
your chin.
Start at full Lockout at the bottom neutral grip
position. Pull Yourself up, scapula engaged all the
time so no rounding in upper back. Chin has to be
over the bar, otherwise rep doesn't count.
DAY 4 - LOWER 2
DEADLIFT
2 x 3 -5 reps | Rest 3-5 Minutes
STRAIGHT LEG DEADLIFT
2 x 6 - 8 reps | Rest 3-5 Minutes
3” Block, 3sec eccentric, touch and go
SMITH MACHINE STEP UP
3 x 6 - 10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
LEG CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
ELBOW SUPPORTED LEG RAISE
3 x 12 reps | Rest 1-2 Minutes
Engage your lats, pull yourself and your lower
back into a neutral position, brace your core.
Pull the “slack” out of the bar
Push Your hips forward until lockout.
Engage your lats, legs should be straight but knees not
fully locked. Brace your core, pull the “slack” out of the
bar. Push your hips forwards until lockout. Legs remain
straight throughout the movement to get a good stretch
on the hamstrings.
Elevate your front foot.
Drive force through your elevated leg and do as
little work as possible with the stabilizing foot.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Raise your legs and hips.
Lower with control.
Always control your core and don't let your
lower back arch.
WEEK 3
DAY 5 - UPPER 3
RING MUSCLE UP SECTION
WEEK 3 LEVEL
HSPU SECTION
WEEK 3 LEVEL
SEATED LAT BIASED ROW
3 x 8 - 12 reps | Tempo 2-0-1-0 | Rest 3-4 Minutes
FLAT DB CHEST PRESS
3 x 6 - 10 reps | Tempo 2-1-1-0 | Rest 2-3 Minutes
CABLE LATERAL RAISE
3 x 12 - 15 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
CABLE ROPE PUSHDOWN
3 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Tap the exercise link and select the
appropriate level for you.
Use a D-Handle attachment. Get into a stable
supported position, maintain a neutral spine.
All the movement should come from the lat, get
into a good stretch then pull close to the body.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't overarch.
Keep weights at around 45 degrees to your body.
Set the cable at about hip height. Stand far enough
from the cable to get a good stretch at the lower
position. Then raise your hand to the side until at
about 90 degree
Best is to get two ropes to have a long enough handle.
Push down until fully locked out beside your torso.
Upper arm stays in place all the time.
WEEK 4
DAY 1 - LOWER 1
BARBELL BACKSQUAT
5 x 5 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
Reduce weight and work on technique
PAUSED ROMANIAN DEADLIFT
3 x 6 - 8 reps | Tempo 3-2-1-0 | Rest 2-3 Minutes
Reduce weight slightly, add a 2 second pause at the bottom
BOX JUMPS
3 x 8 - 10 reps | Rest 2-3 Minutes
CABLE CRUNCH
4 x 25 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Stand Upright, tighten your back, neural spine, take
a big breath in and brace your core, lower yourself
with control, squat up and stay upright. Bar should
be moving up and down in a straight line.
Unrack the weight, tighten your back and lats, take
a deep breath and brace your core.
Push your hip back until the bar is just below your
knees, reverse the motion, hip back to neutral.
Start in an ass to grass position. Explode up and
jump as high as possible while being able to do
the height for the remaining reps. Stand up completely
at the top to finish the motion.
Grab the rope attachment and grip it so your hands
and cable are at your neck and get into the starting
position. Hips always stay locked, only movement is
in curling the upper body in and out again.
DAY 2 - UPPER 1
BAR MUSCLE UP SECTION
WEEK 4 LEVEL
INCLINE DB BENCH PRESS
4 x 6 - 10 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
BODYWEIGHT PULL UP
3 x 8 - 10 reps | Tempo 2-1-1-2 | Rest 3-4 Minutes
Work on technique
HSPU SECTION
WEEK 4 LEVEL
CABLE BICEP CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Tap the exercise link and select the
appropriate level for you.
Keep your arm slightly behind the body to have a
good stretch in the lengthened position. Hard
contraction on the concentric.
WEEK 4
DAY 3 - UPPER 2
WEIGHTED DIPS
3 x 4 - 6 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
BODYWEIGHT DIPS
3 x 12 - 15 reps | Tempo 1-1-1-2 | Rest 3-4 Minutes
DB SHOULDER PRESS
4 x 8 -10 reps | Tempo 2-0-1-0 | Rest 3-4 Minutes
DB CHEST SUPPORTED ROW
4 x 6 -10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
NEUTRAL GRIP PULL UP
3 x 6 -8 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Pull at about a 45 degree angle.
Squeeze traps at the top.
Control the eccentric and let your scapula protract
at the bottom to get a good stretch.
Pull at about a 45 degree angle. Squeeze traps at
the top. Control the eccentric and let your scapula
protract at the bottom to get a good stretch.
Start at full Lockout at the bottom neutral grip
position. Pull Yourself up, scapula engaged all the
time so no rounding in upper back. Chin has to be
over the bar, otherwise rep doesn't count.
DAY 4 - LOWER 2
DEADLIFT
4 x 4 reps | Rest 3-5 Minutes
Reduce weight and work on technique
BULGARIAN SPLIT SQUAT
3 x 8 - 10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
LEG CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
HANGING KNEE OR LEG RAISE
3 x 12 reps | 3sec eccentric 3-0-1-1 | Rest 1-2 Minutes
Engage your lats, pull yourself and your lower
back into a neutral position, brace your core.
Pull the “slack” out of the bar
Push Your hips forward until lockout.
Elevate your back foot slightly. Move up and down
in a straight line. Your upper body can be leaned
slightly forward. Push through your front foot.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Raise your legs and hips.
Lower with control.
Always control your core and don't let your
lower back arch.
WEEK 4
DAY 5 - UPPER 3
RING MUSCLE UP SECTION
WEEK 4 LEVEL
HSPU SECTION
WEEK 4 LEVEL
BODYWEIGHT CHIN UPS
3 x 8 - 15 reps | Rest 3-4 Minutes
SUPEPSET:
A) BODYWEIGHT DIPS
4 x 10 - 12 reps | Rest 2 Minutes
B) DIAMOND PUSH UPS
4 x MAX reps | Rest 1-2 Minutes
CABLE LATERAL RAISE
3 x 12 - 15 reps | Tempo 2-0-1-1 | Rest 2 Minutes
CABLE ROPE PUSHDOWN
3 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Tap the exercise link and select the
appropriate level for you.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
areat least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Keep core tight. Hands close together.
Full lockout at the top.
Set the cable at about hip height. Stand far enough
from the cable to get a good stretch at the lower
position. Then raise your hand to the side until at
about 90 degree.
Best is to get two ropes to have a long enough handle.
Push down until fully locked out beside your torso.
Upper arm stays in place all the time.
WEEK 5
DAY 1 - LOWER 1
BARBELL BACKSQUAT
2 x 5 - 8 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
2 x 8 - 12 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
ROMANIAN DEADLIFT
3 x 8 - 10 reps | Tempo 3-0-1-0 | Rest 2-3 Minutes
LEG EXTENSION
4 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
CABLE CRUNCH
4 x 25 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Stand Upright, tighten your back, neural spine, take
a big breath in and brace your core, lower yourself
with control, squat up and stay upright. Bar should
be moving up and down in a straight line.
Unrack the weight, tighten your back and lats, take
a deep breath and brace your core.
Push your hip back until the bar is just below your
knees, reverse the motion, hip back to neutral.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Grab the rope attachment and grip it so your hands
and cable are at your neck and get into the starting
position. Hips always stay locked, only movement is
in curling the upper body in and out again.
DAY 2 - UPPER 1
BAR MUSCLE UP SECTION
WEEK 5 LEVEL
INCLINE DB BENCH PRESS
4 x 6 - 10 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
WEIGHTED PULL UP
2 x 4 - 6 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
1 x 8 - 10 reps | Tempo 1-0-1-1 | Rest 2-3 Minutes
HSPU SECTION
WEEK 5 LEVEL
CABLE BICEP CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Tap the exercise link and select the
appropriate level for you.
Keep your arm slightly behind the body to have a
good stretch in the lengthened position. Hard
contraction on the concentric.
WEEK 5
DAY 3 - UPPER 2
WEIGHTED DIPS
3 x 4 - 6 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
2 x 6 - 10 reps | Tempo 2-2-1-1 | Rest 3-4 Minutes
BARBELL MILITARY PRESS
3 x 4 - 6 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
2 x 6 - 8 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
DB CHEST SUPPORTED ROW
4 x 6 -10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
NEUTRAL GRIP PULL UP
3 x 6 -8 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Whole body is stacked, knees, shoulders, hips.
Brace your core, tighten your glutes, full body tension.
Full Lockout at the top, Lower the bar until below
your chin.
Pull at about a 45 degree angle. Squeeze traps at
the top. Control the eccentric and let your scapula
protract at the bottom to get a good stretch.
Start at full Lockout at the bottom neutral grip
position. Pull Yourself up, scapula engaged all the
time so no rounding in upper back. Chin has to be
over the bar, otherwise rep doesn't count.
DAY 4 - LOWER 2
DEADLIFT
2 x 3 -5 reps | Rest 3-5 Minutes
STRAIGHT LEG DEADLIFT
2 x 6 - 8 reps | Rest 3-5 Minutes
3” Block, 3sec eccentric, touch and go
SMITH MACHINE STEP UP
3 x 6 - 10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
LEG CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
HANGING KNEE OR LEG RAISE
3 x 12 reps | 3sec eccentric 3-0-1-1 | Rest 1-2 Minutes
Engage your lats, pull yourself and your lower
back into a neutral position, brace your core.
Pull the “slack” out of the bar
Push Your hips forward until lockout.
Engage your lats, legs should be straight but knees not
fully locked. Brace your core, pull the “slack” out of the
bar. Push your hips forwards until lockout. Legs remain
straight throughout the movement to get a good stretch
on the hamstrings.
Elevate your front foot.
Drive force through your elevated leg and do as
little work as possible with the stabilizing foot.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Raise your legs and hips.
Lower with control.
Always control your core and don't let your
lower back arch.
WEEK 5
DAY 5 - UPPER 3
RING MUSCLE UP SECTION
WEEK 5 LEVEL
HSPU SECTION
WEEK 5 LEVEL
SEATED LAT BIASED ROW
3 x 8 - 12 reps | Tempo 2-0-1-0 | Rest 3-4 Minutes
Tap the exercise link and select the
appropriate level for you.
Tap the exercise link and select the
appropriate level for you.
Use a D-Handle attachment. Get into a stable
supported position, maintain a neutral spine.
All the movement should come from the lat, get
into a good stretch then pull close to the body.
SUPEPSET:
A) BODYWEIGHT PULL UPS
4 x 10 - 12 reps | Tempo 1-0-1-1 | Rest 2-3 Minutes
B) RING PUSH UPS
4 x 12 - 20 reps | Rest 1-2 Minutes
CABLE LATERAL RAISE
3 x 12 - 15 reps | Tempo 2-0-1-1 | Rest 2 Minutes
CABLE ROPE PUSHDOWN
3 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Turn rings outward on the eccentric. Pause at the
bottom. Full lockout at the top.
Set the cable at about hip height. Stand far enough
from the cable to get a good stretch at the lower
position. Then raise your hand to the side until at
about 90 degree
Best is to get two ropes to have a long enough handle.
Push down until fully locked out beside your torso.
Upper arm stays in place all the time.
WEEK 6
DAY 1 - LOWER 1
BARBELL BACKSQUAT
2 x 5 - 8 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
2 x 8 - 12 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
BULGARIAN SPLIT SQUAT
3 x 8 - 10 reps | Tempo 2-0-1-0 | Rest 2-3 Minutes
LEG EXTENSION
4 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
HOLLOW BODY ROCKS
4 x 25 reps | Rest 1-2 Minutes
Stand Upright, tighten your back, neural spine, take
a big breath in and brace your core, lower yourself
with control, squat up and stay upright. Bar should
be moving up and down in a straight line.
Elevate your back foot slightly. Move up and down
in a straight line. Your upper body can be leaned
slightly forward. Push through your front foot.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Stay in a hollow core all the time.
Now do a rocking forward and backward motion
while maintaining the hollow position.
DAY 2 - UPPER 1
BAR MUSCLE UP SECTION
WEEK 6 LEVEL
INCLINE DB BENCH PRESS
4 x 6 - 10 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
WEIGHTED PULL UP
2 x 4 - 6 reps | Tempo 1-0-1-2 | Rest 3-4 Minutes
1 x 8 - 10 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
HSPU SECTION
WEEK 6 LEVEL
DB HAMMER CURL SEATED
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Tap the exercise link and select the
appropriate level for you.
Alternating reps. Strong contraction on the
concentric.
WEEK 6
DAY 3 - UPPER 2
WEIGHTED DIPS
3 x 4 - 6 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
2 x 6 - 10 reps | Tempo 2-2-1-1 | Rest 3-4 Minutes
BARBELL MILITARY PRESS
3 x 4 - 6 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
2 x 6 - 8 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
DB CHEST SUPPORTED ROW
4 x 6 -10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
WEIGHTED CHIN UP
3 x 6 -8 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Whole body is stacked, knees, shoulders, hips.
Brace your core, tighten your glutes, full body tension.
Full Lockout at the top, Lower the bar until below
your chin.
Pull at about a 45 degree angle. Squeeze traps at
the top. Control the eccentric and let your scapula
protract at the bottom to get a good stretch.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
DAY 4 - LOWER 2
DEADLIFT
2 x 3 -5 reps | Rest 3-5 Minutes
STRAIGHT LEG DEADLIFT
2 x 6 - 8 reps | Rest 3-5 Minutes
3” Block, 3sec eccentric, touch and go
WALKING LUNGES
3 x 8 - 10 reps | Rest 2-3 Minutes
BOX JUMPS
3 x 8 - 10 reps | Rest 2-3 Minutes
LEG CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
HANGING KNEE OR LEG RAISE
3 x 12 reps | 3sec eccentric 3-0-1-1 | Rest 1-2 Minutes
Engage your lats, pull yourself and your lower
back into a neutral position, brace your core.
Pull the “slack” out of the bar
Push Your hips forward until lockout.
Engage your lats, legs should be straight but knees not
fully locked. Brace your core, pull the “slack” out of the
bar. Push your hips forwards until lockout. Legs remain
straight throughout the movement to get a good stretch
on the hamstrings.
Strong core. Focus on pushing with your front foot.
Start in an ass to grass position. Explode up and
jump as high as possible while being able to do
the height for the remaining reps. Stand up completely
at the top to finish the motion.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Raise your legs and hips.
Lower with control.
Always control your core and don't let your
lower back arch.
WEEK 6
DAY 5 - UPPER 3
RING MUSCLE UP SECTION
WEEK 6 LEVEL
HSPU SECTION
WEEK 6 LEVEL
SEATED LAT BIASED ROW
3 x 8 - 12 reps | Tempo 2-0-1-0 | Rest 3-4 Minutes
FLAT DB CHEST PRESS
4 x 6 - 8 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
CABLE LATERAL RAISE
3 x 12 - 15 reps | Tempo 2-0-1-1 | Rest 2 Minutes
CABLE ROPE PUSHDOWN
3 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Tap the exercise link and select the
appropriate level for you.
Use a D-Handle attachment. Get into a stable
supported position, maintain a neutral spine.
All the movement should come from the lat, get
into a good stretch then pull close to the body.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Set the cable at about hip height. Stand far enough
from the cable to get a good stretch at the lower
position. Then raise your hand to the side until at
about 90 degree.
Best is to get two ropes to have a long enough handle.
Push down until fully locked out beside your torso.
Upper arm stays in place all the time.
WEEK 7
DAY 1 - LOWER 1
BARBELL BACKSQUAT
2 x 5 - 8 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
2 x 8 - 12 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
ROMANIAN DEADLIFT
3 x 8 - 10 reps | Tempo 3-0-1-0 | Rest 2-3 Minutes
LEG EXTENSION
4 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
CABLE CRUNCH
4 x 25 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Stand Upright, tighten your back, neural spine, take
a big breath in and brace your core, lower yourself
with control, squat up and stay upright. Bar should
be moving up and down in a straight line.
Unrack the weight, tighten your back and lats, take
a deep breath and brace your core.
Push your hip back until the bar is just below your
knees, reverse the motion, hip back to neutral.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Grab the rope attachment and grip it so your hands
and cable are at your neck and get into the starting
position. Hips always stay locked, only movement is
in curling the upper body in and out again.
DAY 2 - UPPER 1
BAR MUSCLE UP SECTION
WEEK 7 LEVEL
INCLINE DB BENCH PRESS
4 x 6 - 10 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
WEIGHTED PULL UP
2 x 4 - 6 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
1 x 8 - 10 reps | Tempo 1-0-1-1 | Rest 2-3 Minutes
HSPU SECTION
WEEK 7 LEVEL
CABLE BICEP CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Tap the exercise link and select the
appropriate level for you.
Keep your arm slightly behind the body to have a
good stretch in the lengthened position. Hard
contraction on the concentric.
WEEK 7
DAY 3 - UPPER 2
WEIGHTED DIPS
3 x 4 - 6 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
2 x 6 - 10 reps | Tempo 2-2-1-1 | Rest 3-4 Minutes
DB CHEST SUPPORTED ROW
4 x 6 -10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
BARBELL MILITARY PRESS
3 x 4 - 6 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
2 x 6 - 8 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
NEUTRAL GRIP PULL UP
3 x 6 -8 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Pull at about a 45 degree angle. Squeeze traps at
the top. Control the eccentric and let your scapula
protract at the bottom to get a good stretch.
Whole body is stacked, knees, shoulders, hips.
Brace your core, tighten your glutes, full body tension.
Full Lockout at the top, Lower the bar until below
your chin.
Start at full Lockout at the bottom neutral grip
position. Pull Yourself up, scapula engaged all the
time so no rounding in upper back. Chin has to be
over the bar, otherwise rep doesn't count.
DAY 4 - LOWER 2
DEADLIFT
2 x 3 -5 reps | Rest 3-5 Minutes
STRAIGHT LEG DEADLIFT
2 x 6 - 8 reps | Rest 3-5 Minutes
3” Block, 3sec eccentric, touch and go
SMITH MACHINE STEP UP
3 x 6 - 10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
LEG CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
ELBOW SUPPORTED LEG RAISE
3 x 12 - 20 reps | Rest 1-2 Minutes
Engage your lats, pull yourself and your lower
back into a neutral position, brace your core.
Pull the “slack” out of the bar
Push Your hips forward until lockout.
Engage your lats, legs should be straight but knees not
fully locked. Brace your core, pull the “slack” out of the
bar. Push your hips forwards until lockout. Legs remain
straight throughout the movement to get a good stretch
on the hamstrings.
Elevate your front foot.
Drive force through your elevated leg and do as
little work as possible with the stabilizing foot.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Raise your legs and hips.
Lower with control.
Always control your core and don't let your
lower back arch.
WEEK 7
DAY 5 - UPPER 3
RING MUSCLE UP SECTION
WEEK 7 LEVEL
HSPU SECTION
WEEK 7 LEVEL
SEATED LAT BIASED ROW
3 x 8 - 12 reps | Tempo 2-0-1-0 | Rest 3-4 Minutes
FLAT DB CHEST PRESS
3 x 6 - 10 reps | Tempo 2-1-1-0 | Rest 2-3 Minutes
CABLE LATERAL RAISE
3 x 12 - 15 reps | Tempo 2-0-1-1 | Rest 2 Minutes
CABLE ROPE PUSHDOWN
3 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Tap the exercise link and select the
appropriate level for you.
Use a D-Handle attachment. Get into a stable
supported position, maintain a neutral spine.
All the movement should come from the lat, get
into a good stretch then pull close to the body.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Set the cable at about hip height. Stand far enough
from the cable to get a good stretch at the lower
position. Then raise your hand to the side until at
about 90 degree
Best is to get two ropes to have a long enough handle.
Push down until fully locked out beside your torso.
Upper arm stays in place all the time.
WEEK 8
DAY 1 - LOWER 1
BARBELL BACKSQUAT
5 x 5 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
Reduce weight and work on technique
PAUSED ROMANIAN DEADLIFT
3 x 6 - 8 reps | Tempo 3-2-1-0 | Rest 2-3 Minutes
Reduce weight slightly, add a 2 second pause at the bottom
BOX JUMPS
3 x 8 - 10 reps | Rest 2-3 Minutes
CABLE CRUNCH
4 x 25 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Stand Upright, tighten your back, neural spine, take
a big breath in and brace your core, lower yourself
with control, squat up and stay upright. Bar should
be moving up and down in a straight line.
Unrack the weight, tighten your back and lats, take
a deep breath and brace your core.
Push your hip back until the bar is just below your
knees, reverse the motion, hip back to neutral.
Start in an ass to grass position. Explode up and
jump as high as possible while being able to do
the height for the remaining reps. Stand up completely
at the top to finish the motion.
Grab the rope attachment and grip it so your hands
and cable are at your neck and get into the starting
position. Hips always stay locked, only movement is
in curling the upper body in and out again.
DAY 2 - UPPER 1
BAR MUSCLE UP SECTION
WEEK 8 LEVEL
INCLINE DB BENCH PRESS
4 x 6 - 10 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
BODYWEIGHT PULL UP
3 x 8 - 10 reps | Tempo 2-1-1-2 | Rest 3-4 Minutes
Work on technique
HSPU SECTION
WEEK 8 LEVEL
CABLE BICEP CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Tap the exercise link and select the
appropriate level for you.
Keep your arm slightly behind the body to have a
good stretch in the lengthened position. Hard
contraction on the concentric.
WEEK 8
DAY 3 - UPPER 2
WEIGHTED DIPS
3 x 4 - 6 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
BODYWEIGHT DIPS
3 x 12 - 15 reps | Tempo 1-1-1-2 | Rest 3-4 Minutes
DB SHOULDER PRESS
4 x 8 -10 reps | Tempo 2-0-1-0 | Rest 3-4 Minutes
DB CHEST SUPPORTED ROW
4 x 6 -10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
NEUTRAL GRIP PULL UP
3 x 6 -8 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Pull at about a 45 degree angle.
Squeeze traps at the top.
Control the eccentric and let your scapula protract
at the bottom to get a good stretch.
Pull at about a 45 degree angle. Squeeze traps at
the top. Control the eccentric and let your scapula
protract at the bottom to get a good stretch.
Start at full Lockout at the bottom neutral grip
position. Pull Yourself up, scapula engaged all the
time so no rounding in upper back. Chin has to be
over the bar, otherwise rep doesn't count.
DAY 4 - LOWER 2
DEADLIFT
4 x 4 reps | Rest 3-5 Minutes
Reduce weight and work on technique
BULGARIAN SPLIT SQUAT
3 x 8 - 10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
LEG CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
HANGING KNEE OR LEG RAISE
3 x 12 reps | 3sec eccentric 3-0-1-1 | Rest 1-2 Minutes
Engage your lats, pull yourself and your lower
back into a neutral position, brace your core.
Pull the “slack” out of the bar
Push Your hips forward until lockout.
Elevate your back foot slightly. Move up and down
in a straight line. Your upper body can be leaned
slightly forward. Push through your front foot.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Raise your legs and hips.
Lower with control.
Always control your core and don't let your
lower back arch.
WEEK 8
DAY 5 - UPPER 3
RING MUSCLE UP SECTION
WEEK 8 LEVEL
HSPU SECTION
WEEK 8 LEVEL
BODYWEIGHT CHIN UPS
3 x 8 - 15 reps | Rest 3-4 Minutes
SUPEPSET:
A) BODYWEIGHT DIPS
4 x 10 - 12 reps | Rest 2 Minutes
B) DIAMOND PUSH UPS
4 x MAX reps | Rest 1-2 Minutes
CABLE LATERAL RAISE
3 x 12 - 15 reps | Tempo 2-0-1-1 | Rest 2 Minutes
CABLE ROPE PUSHDOWN
3 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Tap the exercise link and select the
appropriate level for you.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Keep core tight. Hands close together.
Full lockout at the top.
Set the cable at about hip height. Stand far enough
from the cable to get a good stretch at the lower
position. Then raise your hand to the side until at
about 90 degree.
Best is to get two ropes to have a long enough handle.
Push down until fully locked out beside your torso.
Upper arm stays in place all the time.
WEEK 9
DAY 1 - LOWER 1
BARBELL BACKSQUAT
2 x 5 - 8 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
2 x 8 - 12 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
ROMANIAN DEADLIFT
3 x 8 - 10 reps | Tempo 3-0-1-0 | Rest 2-3 Minutes
LEG EXTENSION
4 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
CABLE CRUNCH
4 x 25 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Stand Upright, tighten your back, neural spine, take
a big breath in and brace your core, lower yourself
with control, squat up and stay upright. Bar should
be moving up and down in a straight line.
Unrack the weight, tighten your back and lats, take
a deep breath and brace your core.
Push your hip back until the bar is just below your
knees, reverse the motion, hip back to neutral.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Grab the rope attachment and grip it so your hands
and cable are at your neck and get into the starting
position. Hips always stay locked, only movement is
in curling the upper body in and out again.
DAY 2 - UPPER 1
BAR MUSCLE UP SECTION
WEEK 3 LEVEL
INCLINE DB BENCH PRESS
4 x 6 - 10 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
WEIGHTED PULL UP
2 x 4 - 6 reps | Tempo 1-0-1-2 | Rest 2-4 Minutes
1 x 8 - 10 reps | Tempo 1-0-1-1 | Rest 2-3 Minutes
HSPU SECTION
WEEK LEVEL
BARBELL BICEP CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Tap the exercise link and select the
appropriate level for you.
Grip the barbell at around shoulder with. Strong
core and no swinging.
WEEK 9
DAY 3 - UPPER 2
WEIGHTED DIPS
3 x 4 - 6 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
2 x 6 - 10 reps | Tempo 2-2-1-1 | Rest 3-4 Minutes
BARBELL MILITARY PRESS
3 x 4 - 6 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
2 x 6 - 8 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
DB CHEST SUPPORTED ROW
4 x 6 -10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
NEUTRAL GRIP PULL UP
3 x 6 -8 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Whole body is stacked, knees, shoulders, hips.
Brace your core, tighten your glutes, full body tension.
Full Lockout at the top, Lower the bar until below
your chin.
Pull at about a 45 degree angle. Squeeze traps at
the top. Control the eccentric and let your scapula
protract at the bottom to get a good stretch.
Start at full Lockout at the bottom neutral grip
position. Pull Yourself up, scapula engaged all the
time so no rounding in upper back. Chin has to be
over the bar, otherwise rep doesn't count.
DAY 4 - LOWER 2
DEADLIFT
2 x 3 -5 reps | Rest 3-5 Minutes
STRAIGHT LEG DEADLIFT
2 x 6 - 8 reps | Rest 3-5 Minutes
3” Block, 3sec eccentric, touch and go
SMITH MACHINE STEP UP
3 x 6 - 10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
LEG CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
HANGING KNEE OR LEG RAISE
3 x 12 reps | 3sec eccentric 3-0-1-1 | Rest 1-2 Minutes
Engage your lats, pull yourself and your lower
back into a neutral position, brace your core.
Pull the “slack” out of the bar
Push Your hips forward until lockout.
Engage your lats, legs should be straight but knees not
fully locked. Brace your core, pull the “slack” out of the
bar. Push your hips forwards until lockout. Legs remain
straight throughout the movement to get a good stretch
on the hamstrings.
Elevate your front foot.
Drive force through your elevated leg and do as
little work as possible with the stabilizing foot.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Raise your legs and hips.
Lower with control.
Always control your core and don't let your
lower back arch.
WEEK 9
DAY 5 - UPPER 3
RING MUSCLE UP SECTION
WEEK 9 LEVEL
HSPU SECTION
WEEK 9 LEVEL
SEATED LAT BIASED ROW
3 x 8 - 12 reps | Tempo 2-0-1-0 | Rest 3-4 Minutes
SUPEPSET:
A) BODYWEIGHT PULL UPS
4 x 10 - 12 reps | Tempo 1-0-1-1 | Rest 2-3 Minutes
B) RING PUSH UPS
4 x 12 - 20 reps | Rest 1-2 Minutes
CABLE LATERAL RAISE
3 x 12 - 15 reps | Tempo 2-0-1-1 | Rest 2 Minutes
CABLE ROPE PUSHDOWN
3 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Tap the exercise link and select the
appropriate level for you.
Use a D-Handle attachment. Get into a stable
supported position, maintain a neutral spine.
All the movement should come from the lat, get
into a good stretch then pull close to the body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Turn rings outward on the eccentric. Pause at the
bottom. Full lockout at the top.
Set the cable at about hip height. Stand far enough
from the cable to get a good stretch at the lower
position. Then raise your hand to the side until at
about 90 degree
Best is to get two ropes to have a long enough handle.
Push down until fully locked out beside your torso.
Upper arm stays in place all the time.
WEEK 10
DAY 1 - LOWER 1
BARBELL BACKSQUAT
2 x 5 - 8 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
2 x 8 - 12 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
BULGARIAN SPLIT SQUAT
3 x 8 - 10 reps | Tempo 2-0-1-0 | Rest 2-3 Minutes
LEG EXTENSION
4 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
HOLLOW BODY ROCKS
4 x 25 reps | Rest 1-2 Minutes
Stand Upright, tighten your back, neural spine, take
a big breath in and brace your core, lower yourself
with control, squat up and stay upright. Bar should
be moving up and down in a straight line.
Elevate your back foot slightly. Move up and down
in a straight line. Your upper body can be leaned
slightly forward. Push through your front foot.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Stay in a hollow core all the time.
Now do a rocking forward and backward motion
while maintaining the hollow position.
DAY 2 - UPPER 1
BAR MUSCLE UP SECTION
WEEK 10 LEVEL
INCLINE DB BENCH PRESS
4 x 6 - 10 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
WEIGHTED PULL UP
2 x 4 - 6 reps | Tempo 1-0-1-2 | Rest 3-4 Minutes
1 x 8 - 10 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
HSPU SECTION
WEEK 6 LEVEL
DB HAMMER CURL SEATED
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Tap the exercise link and select the
appropriate level for you.
Alternating reps. Strong contraction on the
concentric.
WEEK 10
DAY 3 - UPPER 2
WEIGHTED DIPS
3 x 4 - 6 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
2 x 6 - 10 reps | Tempo 2-2-1-1 | Rest 3-4 Minutes
BARBELL MILITARY PRESS
3 x 4 - 6 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
2 x 6 - 8 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
DB CHEST SUPPORTED ROW
4 x 6 -10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
WEIGHTED CHIN UP
3 x 6 -8 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Whole body is stacked, knees, shoulders, hips.
Brace your core, tighten your glutes, full body tension.
Full Lockout at the top, Lower the bar until below
your chin.
Pull at about a 45 degree angle. Squeeze traps at
the top. Control the eccentric and let your scapula
protract at the bottom to get a good stretch.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
DAY 4 - LOWER 2
DEADLIFT
2 x 3 -5 reps | Rest 3-5 Minutes
STRAIGHT LEG DEADLIFT
Engage your lats, pull yourself and your lower
back into a neutral position, brace your core.
Pull the “slack” out of the bar
Push Your hips forward until lockout.
2 x 6 - 8 reps | Rest 3-5 Minutes
3” Block, 3sec eccentric, touch and go
Engage your lats, legs should be straight but knees not
fully locked. Brace your core, pull the “slack” out of the
bar. Push your hips forwards until lockout. Legs remain
straight throughout the movement to get a good stretch
on the hamstrings.
WALKING LUNGES
Strong core. Focus on pushing with your front foot.
3 x 8 - 10 reps | Rest 2-3 Minutes
BOX JUMPS
3 x 8 - 10 reps | Rest 2-3 Minutes
LEG CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
HANGING KNEE OR LEG RAISE
3 x 12 reps | 3sec eccentric 3-0-1-1 | Rest 1-2 Minutes
Start in an ass to grass position. Explode up and
jump as high as possible while being able to do
the height for the remaining reps. Stand up completely
at the top to finish the motion.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Raise your legs and hips.
Lower with control.
Always control your core and don't let your
lower back arch.
WEEK 10
DAY 5 - UPPER 3
RING MUSCLE UP SECTION
WEEK 10 LEVEL
HSPU SECTION
WEEK 10 LEVEL
SEATED LAT BIASED ROW
3 x 8 - 12 reps | Tempo 2-0-1-0 | Rest 3-4 Minutes
FLAT DB CHEST PRESS
4 x 6 - 8 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
CABLE LATERAL RAISE
3 x 12 - 15 reps | Tempo 2-0-1-1 | Rest 2 Minutes
CABLE ROPE PUSHDOWN
3 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Tap the exercise link and select the
appropriate level for you.
Use a D-Handle attachment. Get into a stable
supported position, maintain a neutral spine.
All the movement should come from the lat, get
into a good stretch then pull close to the body.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Set the cable at about hip height. Stand far enough
from the cable to get a good stretch at the lower
position. Then raise your hand to the side until at
about 90 degree.
Best is to get two ropes to have a long enough handle.
Push down until fully locked out beside your torso.
Upper arm stays in place all the time.
WEEK 11
DAY 1 - LOWER 1
BARBELL BACKSQUAT
2 x 5 - 8 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
2 x 8 - 12 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
ROMANIAN DEADLIFT
3 x 8 - 10 reps | Tempo 3-0-1-0 | Rest 2-3 Minutes
LEG EXTENSION
4 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
CABLE CRUNCH
4 x 25 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Stand Upright, tighten your back, neural spine, take
a big breath in and brace your core, lower yourself
with control, squat up and stay upright. Bar should
be moving up and down in a straight line.
Unrack the weight, tighten your back and lats, take
a deep breath and brace your core.
Push your hip back until the bar is just below your
knees, reverse the motion, hip back to neutral.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Grab the rope attachment and grip it so your hands
and cable are at your neck and get into the starting
position. Hips always stay locked, only movement is
in curling the upper body in and out again.
DAY 2 - UPPER 1
BAR MUSCLE UP SECTION
WEEK 11 LEVEL
INCLINE DB BENCH PRESS
4 x 6 - 10 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
WEIGHTED PULL UP
2 x 4 - 6 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
1 x 8 - 10 reps | Tempo 1-0-1-1 | Rest 2-3 Minutes
HSPU SECTION
WEEK 11 LEVEL
CABLE BICEP CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Tap the exercise link and select the
appropriate level for you.
Keep your arm slightly behind the body to have a
good stretch in the lengthened position. Hard
contraction on the concentric.
WEEK 11
DAY 3 - UPPER 2
WEIGHTED DIPS
3 x 4 - 6 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
2 x 6 - 10 reps | Tempo 2-2-1-1 | Rest 3-4 Minutes
DB CHEST SUPPORTED ROW
4 x 6 -10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
BARBELL MILITARY PRESS
3 x 4 - 6 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
2 x 6 - 8 reps | Tempo 3-1-1-1 | Rest 2-3 Minutes
NEUTRAL GRIP PULL UP
3 x 6 -8 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Pull at about a 45 degree angle. Squeeze traps at
the top. Control the eccentric and let your scapula
protract at the bottom to get a good stretch.
Whole body is stacked, knees, shoulders, hips.
Brace your core, tighten your glutes, full body tension.
Full Lockout at the top, Lower the bar until below
your chin.
Start at full Lockout at the bottom neutral grip
position. Pull Yourself up, scapula engaged all the
time so no rounding in upper back. Chin has to be
over the bar, otherwise rep doesn't count.
DAY 4 - LOWER 2
DEADLIFT
2 x 3 -5 reps | Rest 3-5 Minutes
STRAIGHT LEG DEADLIFT
2 x 6 - 8 reps | Rest 3-5 Minutes
3” Block, 3sec eccentric, touch and go
SMITH MACHINE STEP UP
3 x 6 - 10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
LEG CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
ELBOW SUPPORTED LEG RAISE
3 x 12 - 20 reps | Rest 1-2 Minutes
Engage your lats, pull yourself and your lower
back into a neutral position, brace your core.
Pull the “slack” out of the bar
Push Your hips forward until lockout.
Engage your lats, legs should be straight but knees not
fully locked. Brace your core, pull the “slack” out of the
bar. Push your hips forwards until lockout. Legs remain
straight throughout the movement to get a good stretch
on the hamstrings.
Elevate your front foot.
Drive force through your elevated leg and do as
little work as possible with the stabilizing foot.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Raise your legs and hips.
Lower with control.
Always control your core and don't let your
lower back arch.
WEEK 11
DAY 5 - UPPER 3
RING MUSCLE UP SECTION
WEEK 11 LEVEL
HSPU SECTION
WEEK 11 LEVEL
SEATED LAT BIASED ROW
3 x 8 - 12 reps | Tempo 2-0-1-0 | Rest 3-4 Minutes
FLAT DB CHEST PRESS
3 x 6 - 10 reps | Tempo 2-1-1-0 | Rest 2-3 Minutes
CABLE LATERAL RAISE
3 x 12 - 15 reps | Tempo 2-0-1-1 | Rest 2 Minutes
CABLE ROPE PUSHDOWN
3 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Tap the exercise link and select the
appropriate level for you.
Use a D-Handle attachment. Get into a stable
supported position, maintain a neutral spine.
All the movement should come from the lat, get
into a good stretch then pull close to the body.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Set the cable at about hip height. Stand far enough
from the cable to get a good stretch at the lower
position. Then raise your hand to the side until at
about 90 degree.
Best is to get two ropes to have a long enough handle.
Push down until fully locked out beside your torso.
Upper arm stays in place all the time.
WEEK 12
DAY 1 - LOWER 1
BARBELL BACKSQUAT
5 x 5 reps | Tempo 3-0-1-0 | Rest 3-4 Minutes
Reduce weight and work on technique
PAUSED ROMANIAN DEADLIFT
3 x 6 - 8 reps | Tempo 3-2-1-0 | Rest 2-3 Minutes
Reduce weight slightly, add a 2 second pause at the bottom
BOX JUMPS
3 x 8 - 10 reps | Rest 2-3 Minutes
CABLE CRUNCH
4 x 25 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Stand Upright, tighten your back, neural spine, take
a big breath in and brace your core, lower yourself
with control, squat up and stay upright. Bar should
be moving up and down in a straight line.
Unrack the weight, tighten your back and lats, take
a deep breath and brace your core.
Push your hip back until the bar is just below your
knees, reverse the motion, hip back to neutral.
Start in an ass to grass position. Explode up and
jump as high as possible while being able to do
the height for the remaining reps. Stand up completely
at the top to finish the motion.
Grab the rope attachment and grip it so your hands
and cable are at your neck and get into the starting
position. Hips always stay locked, only movement is
in curling the upper body in and out again.
DAY 2 - UPPER 1
BAR MUSCLE UP SECTION
WEEK 12 LEVEL
INCLINE DB BENCH PRESS
4 x 6 - 10 reps | Tempo 3-1-1-0 | Rest 3-4 Minutes
BODYWEIGHT PULL UP
3 x 8 - 10 reps | Tempo 2-1-1-2 | Rest 3-4 Minutes
Work on technique
HSPU SECTION
WEEK 12 LEVEL
CABLE BICEP CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Lock yourself in position on the bench.
Slight arch in your back is good to have a stable
position but don't over arch.
Keep weights at around 45 degrees to your body.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Tap the exercise link and select the
appropriate level for you.
Keep your arm slightly behind the body to have a
good stretch in the lengthened position. Hard
contraction on the concentric.
WEEK 12
DAY 3 - UPPER 2
WEIGHTED DIPS
3 x 4 - 6 reps | Tempo 1-0-1-1 | Rest 3-4 Minutes
BODYWEIGHT DIPS
3 x 12 - 15 reps | Tempo 1-1-1-2 | Rest 3-4 Minutes
DB SHOULDER PRESS
4 x 8 -10 reps | Tempo 2-0-1-0 | Rest 3-4 Minutes
DB CHEST SUPPORTED ROW
4 x 6 -10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
NEUTRAL GRIP PULL UP
3 x 6 -8 reps | Tempo 1-0-1-2 | Rest 2-3 Minutes
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Pull at about a 45 degree angle.
Squeeze traps at the top.
Control the eccentric and let your scapula protract
at the bottom to get a good stretch.
Pull at about a 45 degree angle. Squeeze traps at
the top. Control the eccentric and let your scapula
protract at the bottom to get a good stretch.
Start at full Lockout at the bottom neutral grip
position. Pull Yourself up, scapula engaged all the
time so no rounding in upper back. Chin has to be
over the bar, otherwise rep doesn't count.
DAY 4 - LOWER 2
DEADLIFT
4 x 4 reps | Rest 3-5 Minutes
Reduce weight and work on technique
BULGARIAN SPLIT SQUAT
3 x 8 - 10 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
LEG CURL
3 x 10 - 12 reps | Tempo 2-0-1-1 | Rest 2-3 Minutes
HANGING KNEE OR LEG RAISE
3 x 12 reps | 3sec eccentric 3-0-1-1 | Rest 1-2 Minutes
Engage your lats, pull yourself and your lower
back into a neutral position, brace your core.
Pull the “slack” out of the bar
Push Your hips forward until lockout.
Elevate your back foot slightly. Move up and down
in a straight line. Your upper body can be leaned
slightly forward. Push through your front foot.
Adjust the machine so your knee lines up with the axis
of rotation of the machine. Pull yourself as tight as
possible into the seat, get a good stretch at the top.
Explosive movement, hard contraction, slow negative.
Raise your legs and hips.
Lower with control.
Always control your core and don't let your
lower back arch.
WEEK 12
DAY 5 - UPPER 3
RING MUSCLE UP SECTION
WEEK 11 LEVEL
HSPU SECTION
WEEK 11 LEVEL
BODYWEIGHT CHIN UPS
3 x 8 - 15 reps | Rest 3-4 Minutes
SUPEPSET:
A) BODYWEIGHT DIPS
4 x 10 - 12 reps | Rest 2 Minutes
B) DIAMOND PUSH UPS
4 x MAX reps | Rest 1-2 Minutes
CABLE LATERAL RAISE
3 x 12 - 15 reps | Tempo 2-0-1-1 | Rest 2 Minutes
CABLE ROPE PUSHDOWN
3 x 10 - 12 reps | Tempo 1-0-1-2 | Rest 1-2 Minutes
Tap the exercise link and select the
appropriate level for you.
Tap the exercise link and select the
appropriate level for you.
Start at full Lockout at the bottom. Pull Yourself up,
scapula engaged all the time so no rounding in upper
back. Chin has to be over the bar, otherwise rep
doesn't count.
Push your shoulders away from ears, this means
scapula is depressed and shoulders locked for the
whole movement lower yourself down until elbows
are at least about 90 degree but not much lower
Core is hollow all the time, so don't arch your back
Keep core tight. Hands close together.
Full lockout at the top.
Set the cable at about hip height. Stand far enough
from the cable to get a good stretch at the lower
position. Then raise your hand to the side until at
about 90 degree.
Best is to get two ropes to have a long enough handle.
Push down until fully locked out beside your torso.
Upper arm stays in place all the time.