piraeus, attica
johnsyggel @ hotmail.com
John Syggel
1
WEEK 1
CHAIN
REACTION**
CHAIN
REACTION**
DAY 1 - CHEST / SHOULDERS
WARMUP*
1. DB Bench Press: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
2A. Cable Crossover: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
COMPOUND
2B. DB Bench Press: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
MINDFUL MASS SET** 3. Cable Crossover: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. DB/BB OHP: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. DB Side Lateral Raises: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
COMPOUND
5B. DB/BB OHP: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
5. DB Side Lateral Raises: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
CHAIN
REACTION**
CHAIN
REACTION**
DAY 2 - GLUTES-HAMS / BICEPS
WARMUP*
1. Barbell RDL's: 2-3 x 4-5
PRE-X-HAUST
2A. Slick Floor Bridge Curls: 1-2 x F
COMPOUND
2B. Barbell RDL's: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Rest 90-120 seconds on warmup sets.
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
MINDFUL MASS SET** 3. Physioball Hamstring Curls: 1-2 x F / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. ****Weighted Chins/Chins/Assisted Chins: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. Alternating DB Curls: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
COMPOUND
5B. ****Weighted Chins/Chins/Assisted Chins: 1-2 x 6-10
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
6. Alternating DB Curls: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
DAY 3 - OFF
If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.
* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.
** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Compound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.
*** 3 second eccentric - 3 second hold in contracted position - 1 second concentric
****Choose the variation of chins that allows you to perform 10 reps to failure on warmup
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
2
2
WEEK 1
CHAIN
REACTION**
CHAIN
REACTION**
DAY 4 - BACK / TRAPS
WARMUP*
1. Barbell Row: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
2A. Straight Arm Pushdowns: 1-2 x F (Use a weight that
causes failure within 6-10 reps)
COMPOUND
2B. Barbell Row: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
3. Straight Arm Pushdowns: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. Trap Pulldowns: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. Seated DB Shrugs: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
COMPOUND
5B. Trap Pulldowns: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
6. Seated DB Shrugs: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
CHAIN
REACTION**
CHAIN
REACTION**
DAY 5 - QUADS / TRICEPS
WARMUP*
1. DB Jump Squats: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
2A. Barbell Front Squats: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
COMPOUND
2B. DB Jump Squats: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
3. Barbell Front Squats: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
Rest 90-120 seconds on warmup sets.
4. DB/EZ Bar Elbows Tucked Bench Press: 2-3 x 4-5
PRE-X-HAUST
COMPOUND
5A. DB/EZ Bar Lying Triceps Extensions: 1-2 x F (Use a weight Zero to transition rest only within chain reaction sets.
that causes failure within 6-10 reps)
Rest 2-3 minutes between chain reaction sets (if applicable).
5B. DB/EZ Bar Elbows Tucked Bench Press: 1-2 x F (Use a
Rest - 2-3 minutes between chain reaction and mindful mass
weight that causes failure within 6-10 reps)
sets.
6. DB/EZ Bar Lying Triceps Extensions: 1-2 x F (Use 15-20
MINDFUL MASS SET** RM) / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
DAY 6 - OFF
DAY 7 - OFF
If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.
* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.
** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Compound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.
*** 3 second eccentric - 3 second hold in contracted position - 1 second concentric
****Choose the variation of chins that allows you to perform 10 reps to failure on warmup
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
3
3
WEEK 2
CHAIN
REACTION**
CHAIN
REACTION**
DAY 8 - CHEST / SHOULDERS
WARMUP*
1. DB Bench Press: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
2A. Cable Crossover: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
COMPOUND
2B. DB Bench Press: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
MINDFUL MASS SET** 3. Cable Crossover: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. DB/BB OHP: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. DB Side Lateral Raises: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
COMPOUND
5B. DB/BB OHP: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
5. DB Side Lateral Raises: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
CHAIN
REACTION**
CHAIN
REACTION**
DAY 9 - GLUTES-HAMS / BICEPS
WARMUP*
1. Barbell RDL's: 2-3 x 4-5
PRE-X-HAUST
2A. Slick Floor Bridge Curls: 1-2 x F
COMPOUND
2B. Barbell RDL's: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Rest 90-120 seconds on warmup sets.
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
MINDFUL MASS SET** 3. Physioball Hamstring Curls: 1-2 x F / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. ****Weighted Chins/Chins/Assisted Chins: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. Alternating DB Curls: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
COMPOUND
5B. ****Weighted Chins/Chins/Assisted Chins: 1-2 x 6-10
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
6. Alternating DB Curls: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
DAY 10 - OFF
If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.
* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.
** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Compound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.
*** 3 second eccentric - 3 second hold in contracted position - 1 second concentric
****Choose the variation of chins that allows you to perform 10 reps to failure on warmup
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
4
4
WEEK 2
CHAIN
REACTION**
CHAIN
REACTION**
DAY 11 - BACK / TRAPS
WARMUP*
1. Barbell Row: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
2A. Straight Arm Pushdowns: 1-2 x F (Use a weight that
causes failure within 6-10 reps)
COMPOUND
2B. Barbell Row: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
3. Straight Arm Pushdowns: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. Trap Pulldowns: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. Seated DB Shrugs: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
COMPOUND
5B. Trap Pulldowns: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
6. Seated DB Shrugs: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
CHAIN
REACTION**
CHAIN
REACTION**
DAY 12 - QUADS / TRICEPS
WARMUP*
1. DB Jump Squats: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
2A. Barbell Front Squats: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
COMPOUND
2B. DB Jump Squats: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
3. Barbell Front Squats: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
Rest 90-120 seconds on warmup sets.
4. DB/EZ Bar Elbows Tucked Bench Press: 2-3 x 4-5
PRE-X-HAUST
COMPOUND
5A. DB/EZ Bar Lying Triceps Extensions: 1-2 x F (Use a weight Zero to transition rest only within chain reaction sets.
that causes failure within 6-10 reps)
Rest 2-3 minutes between chain reaction sets (if applicable).
5B. DB/EZ Bar Elbows Tucked Bench Press: 1-2 x F (Use a
Rest - 2-3 minutes between chain reaction and mindful mass
weight that causes failure within 6-10 reps)
sets.
6. DB/EZ Bar Lying Triceps Extensions: 1-2 x F (Use 15-20
MINDFUL MASS SET** RM) / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
DAY 13 - OFF
DAY 14 - OFF
If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.
* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.
** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Compound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.
*** 3 second eccentric - 3 second hold in contracted position - 1 second concentric
****Choose the variation of chins that allows you to perform 10 reps to failure on warmup
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
5
5
WEEK 3
CHAIN
REACTION**
CHAIN
REACTION**
DAY 15 - CHEST / SHOULDERS
WARMUP*
1. DB Incline Bench Press: 2-3 x 4-5
PRE-X-HAUST
2A. Low to High Crossovers: 1-2 x F (Use a weight that
causes failure within 6-10 reps)
COMPOUND
Rest 90-120 seconds on warmup sets.
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
2B. DB Incline Bench Press: 1-2 x F (Use a weight that causes Rest - 2-3 minutes between chain reaction and mindful mass
failure within 6-10 reps)
sets.
3. Low to High Crossovers: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. DB Over and Backs: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. Alternating DB Front Raises: 1-2 x F (Use a weight that
causes failure within 6-10 reps)
COMPOUND
5B. DB Over and Backs: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
MINDFUL MASS SET** 6. DB Front Raises: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
CHAIN
REACTION**
CHAIN
REACTION**
DAY 16 - GLUTES-HAMS / BICEPS
WARMUP*
1. Barbell Hip Thrusts: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
2A. DB Alt. Reverse Sprinter Lunges: 1-2 x F (Use a weight
that causes failure within 6-10 reps)
COMPOUND
2B. Barbell Hip Thrusts: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
3. DB Alt. Reverse Sprinter Lunges: 1-2 x F (Use 15-20 RM) /
MINDFUL MASS SET** 3-3-1 Tempo****
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. Underhand Barbell Rows: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. Barbell Curls: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
COMPOUND
5B. Underhand Barbell Rows: 1-2 x F (Use a weight that
causes failure within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
MINDFUL MASS SET** 6. Barbell Curls: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
DAY 17 - OFF
If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.
* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.
** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Compound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.
*** 3 second eccentric - 3 second hold in contracted position - 1 second concentric
****Choose the variation of chins that allows you to perform 10 reps to failure on warmup
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
6
6
WEEK 3
CHAIN
REACTION**
CHAIN
REACTION**
DAY 18 - BACK / TRAPS
WARMUP*
1. Chest Supported DB Rows: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
2A. DB Pullovers: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
COMPOUND
2B. Chest Supported DB Rows: 1-2 x F (Use a weight that
causes failure within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
MINDFUL MASS SET** 3. DB Pullovers: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. DB High Pulls: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. DB/BB Shrugs: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
COMPOUND
5B. DB High Pulls: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
MINDFUL MASS SET** 6. DB/BB Shrugs: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
CHAIN
REACTION**
CHAIN
REACTION**
DAY 19 - QUADS / TRICEPS
WARMUP*
1. Alternating Reverse DB Lunges: 2-3 x 4-5 each leg
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
2A. DB Bulgarian Split Squats: 1-2 x F each leg***** (Use a
weight that causes failure within 6-10 reps)
COMPOUND
2B. DB Reverse Lunges: 1-2 x F each leg***** (Use a weight
that causes failure within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
3. DB Bulgarian Split Squats: 1-2 x F each leg (Use 15-20 RM)
MINDFUL MASS SET** / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. DB JM Press: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. DB Kickbacks: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
COMPOUND
5B. DB JM Press: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
6. ****DB Kickbacks: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
DAY 20 - OFF
DAY 21 - OFF
If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.
* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.
** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Compound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.
*** 3 second eccentric - 3 second hold in stretch position - 1 second concentric
****3 second eccentric - 3 second hold in contracted position - 1 second concentric
***** Perform reps on one leg to completion in pre-X-haust and move immediately into the compound set, performing reps on the same leg only.
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
7
7
WEEK 4
CHAIN
REACTION**
CHAIN
REACTION**
DAY 22 - CHEST / SHOULDERS
WARMUP*
1. DB Incline Bench Press: 2-3 x 4-5
PRE-X-HAUST
2A. Low to High Crossovers: 1-2 x F (Use a weight that
causes failure within 6-10 reps)
COMPOUND
Rest 90-120 seconds on warmup sets.
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
2B. DB Incline Bench Press: 1-2 x F (Use a weight that causes Rest - 2-3 minutes between chain reaction and mindful mass
failure within 6-10 reps)
sets.
3. Low to High Crossovers: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. DB Over and Backs: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. Alternating DB Front Raises: 1-2 x F (Use a weight that
causes failure within 6-10 reps)
COMPOUND
5B. DB Over and Backs: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
MINDFUL MASS SET** 6. DB Front Raises: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
CHAIN
REACTION**
CHAIN
REACTION**
DAY 23 - GLUTES-HAMS / BICEPS
WARMUP*
1. Barbell Hip Thrusts: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
2A. DB Alt. Reverse Sprinter Lunges: 1-2 x F (Use a weight
that causes failure within 6-10 reps)
COMPOUND
2B. Barbell Hip Thrusts: 1-2 x F (Use a weight that causes
failure within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
3. DB Alt. Reverse Sprinter Lunges: 1-2 x F (Use 15-20 RM) /
MINDFUL MASS SET** 3-3-1 Tempo****
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. Underhand Barbell Rows: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. Barbell Curls: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
COMPOUND
5B. Underhand Barbell Rows: 1-2 x F (Use a weight that
causes failure within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
MINDFUL MASS SET** 6. Barbell Curls: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
DAY 24 - OFF
If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.
* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.
** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Compound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.
*** 3 second eccentric - 3 second hold in contracted position - 1 second concentric
****Choose the variation of chins that allows you to perform 10 reps to failure on warmup
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
8
8
WEEK 4
CHAIN
REACTION**
CHAIN
REACTION**
DAY 25 - BACK / TRAPS
WARMUP*
1. Chest Supported DB Rows: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
2A. DB Pullovers: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
COMPOUND
2B. Chest Supported DB Rows: 1-2 x F (Use a weight that
causes failure within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
MINDFUL MASS SET** 3. DB Pullovers: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. DB High Pulls: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. DB/BB Shrugs: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
COMPOUND
5B. DB High Pulls: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
MINDFUL MASS SET** 6. DB/BB Shrugs: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
CHAIN
REACTION**
CHAIN
REACTION**
DAY 26 - QUADS / TRICEPS
WARMUP*
1. Alternating Reverse DB Lunges: 2-3 x 4-5 each leg
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
2A. DB Bulgarian Split Squats: 1-2 x F each leg***** (Use a
weight that causes failure within 6-10 reps)
COMPOUND
2B. DB Reverse Lunges: 1-2 x F each leg***** (Use a weight
that causes failure within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
3. DB Bulgarian Split Squats: 1-2 x F each leg (Use 15-20 RM)
MINDFUL MASS SET** / 3-3-1 Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
WARMUP*
4. DB JM Press: 2-3 x 4-5
Rest 90-120 seconds on warmup sets.
PRE-X-HAUST
5A. DB Kickbacks: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
COMPOUND
5B. DB JM Press: 1-2 x F (Use a weight that causes failure
within 6-10 reps)
Zero to transition rest only within chain reaction sets.
Rest 2-3 minutes between chain reaction sets (if applicable).
Rest - 2-3 minutes between chain reaction and mindful mass
sets.
6. ****DB Kickbacks: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo***
Rest 2-3 minutes between mindful mass sets (if applicable).
DAY 27 - OFF
DAY 28 - OFF
If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.
* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.
** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Compound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.
*** 3 second eccentric - 3 second hold in stretch position - 1 second concentric
****3 second eccentric - 3 second hold in contracted position - 1 second concentric
***** Perform reps on one leg to completion in pre-X-haust and move immediately into the compound set, performing reps on the same leg only.
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
Powered by TCPDF (www.tcpdf.org)
9
9