TABLE OF
CONTENTS
01. Introduction....................................................................................
02. DUP Periodisation.........................................................................
What Is DUP?...............................................................................................
Why Use DUP?............................................................................................
03. Training Program Breakdown....................................................
Phase 1 ............................................................................................................
Heavy 4 x 6........................................................................................
Moderate 4 x 8-10..........................................................................
Light 4 x 20,15,12,10........................................................................
Phase 2............................................................................................................
Heavy 5 x 5........................................................................................
Moderate 4 x 8................................................................................
Light 3 x 10-12 + Tempo Contrast...........................................
Phase 3............................................................................................................
Heavy 4 x 5........................................................................................
Moderate 4 x 9................................................................................
Light 3 x 15.........................................................................................
5. Training Upper Body.......................................................................
6. Training Volume...............................................................................
7. Summary.............................................................................................
8. Training Program.............................................................................
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03
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05
06
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06
07
07
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08
09
10
11
01
INTRODUCTION
Welcome back to our third installment of YOUR GLUTE COACH! As I always like to say in my program series
when I reach part 2, 3, or even part 4, it is truly an honor and privilege to have you all back once again
learning from me and using my methods. It’s a cool feeling as a personal trainer to have people choose you.
There are so many options out there, some good, some bad. So it is a cool feeling to have people allow
me to help guide them on their journey!
Your Glute Coach Part 3 is all about building on what we have been doing. Similar to when I work with a
client privately, we do not do something drastically different every few months. Think of program design as
reading a book. You want to work your way through, chapter to chapter. The writer does not all of a sudden
create a different character or theme to a story halfway through. The best books and stories build and build
the more you read. That’s how I look at creating my program series, each phase builds off the next. Each
program is created by thinking about where you have been in previous weeks, then where I want to take
you in future weeks.
Your Glute Coach Part 3 is continuing to do the basics well. It is not about gimmicks, it is not about throwing
you a totally different set of exercises you have never done before. It is about continuing to use great
technique, adding more weight to the bar and doing more reps with that same weight. The best exercises
for glute gains used in previous programs are still going to be exercises we want to continually use to get
better and better.
I often find people have a belief that when I post my long-term clients who win world titles, there must
have been this incredibly secret program I created for them which is unlike anything else. When in reality,
the programs are very similar to these. What works for my bikini pros is not a secret. It’s in these methods
and it’s in these exact programs!
In regards to all things nutrition, cardio, and steps - the general things I cover in my guidebooks - I want you
to go back and refer to all the content in Your Glute Coach Part 1. You can choose to do YGC 3 in either a
build or a cut, depending on your goals. All the information you need is in YGC 1, so please refer back to it.
As of this writing, my client Nurah just became WBFF WORLD BIKINI CHAMPION in the over 35 category in
Las Vegas. The exercises I implemented for Nurah are exercises found in these programs! It’s not a secret.
You just need to follow the plan. Keep doing the little things well. I worked with Nurah for 3.5 years! She
went from never competing to becoming a world champion. I truly hope you all give me time like Nurah
has done to keep helping you achieve better and better results. Let’s achieve epic things together!
PA G E 2
02
DUP PERIODISATION
Our 12-week program for YGC 3 will use a daily undulating periodisation system (DUP). This is a periodisation
method I have not used yet in the YGC series, so I’m excited to introduce you to it here!
What is DUP?
DUP is when we use a variety of rep ranges in the one week of a program. For instance, let’s say I write a
12-week linear program.
The four phases of the program may look like this:
Phase 1
12-15 rep
Phase 2
8-10 reps
Phase 3
4-6 reps
Each training phase has a specific rep range we focus on before progressing to the next phase, where
the rep range lowers. Whereas with DUP, the rep ranges undulate daily, hence the name “daily undulating
periodisation.” With DUP we have a larger range of reps utilised in the one week.
How I like to do this from a training split standpoint is to have specific days focused on specific rep ranges.
See how above the rep ranges used are 3 different ranges? Each rep range is used in a specific 4-week
training phase. With DUP, we can utilise all rep ranges in the one week.
PA G E 3
02
WHY USE DUP
For example, in this program we will train lower body 3 days each week.
The lower body sessions are broken up into the following:
Heavy days
lower rep
12-15 reps
Moderate days
average rep
8-10 reps
Light days
higher rep
4-6 reps
As you can see, in a DUP system we use all 3 rep ranges over one week. Instead of a 4-week training phase
where you train lower body 3x a week focused on 12-15 reps in every workout. That’s DUP in a nut shell!
Why Use DUP?
The thing I really like about DUP is that we are covering all potential hypertrophy adaptations by using
low reps, moderate reps and higher reps. Research has shown that a broad range of reps can lead to
hypertrophy adaptations. Reps as low as 3-5 reps can lead to muscle gain. Then reps as high as 15-20 have
also been shown to increase muscle mass. The concept of DUP is to use all of the potential hypertrophystimulating reps in one training week.
So why not use this DUP approach always then? Because I believe this can also increase the chances of
potential burnout. For instance, doing a linear approach of 12-15 reps for a phase for 4 weeks, the next phase
we can lower the reps to have a break from higher reps. Likewise, after doing low reps for 4 weeks, I can
back off such heavy work and do higher rep work.
Obviously, with DUP it is an approach that uses such a diverse range of reps in one week that it becomes
hard to have a break from that rep range. What does this mean for my program design? It’s why I don’t
always use DUP. I like to use it for 12 weeks as we are here in this program, then move to a different
periodisation, like the ones used in the previous YGC programs.
For example, the training phase of YGC 3 will be broken up into 4-week phases. What I like to do here is
manipulate the exercises or tempos used from phase to phase. Rather than have the same exercise for 12
weeks, we can alternate each phase which exercises we target. So yes, reps will be similar, but exercise
selection and tempos will differ from phase to phase.
PA G E 4
03
TRAINING PROGRAM BREAKDOWN
Phase 1
Heavy
4x6
Moderate
4 x 8-10
Light
4 x 20, 15, 12, 10
The first 4-week phase will have the heavy day focused around the squat. I have programmed a low bar
squat as it’s a bit more hip dominant and a great squat to allow you to lift heavier. I also program trap bar
deadlifts for 6 reps. If your gym doesn’t have a trap bar, don’t worry - just use a regular barbell instead. The
goal of heavy days in this program is to get strong on our basic compounds - foundational movements
done well.
Moderate rep days will be a more traditional hypertrophy rep range of 8-10 reps. I still like to use good rest
periods here to lift as much as possible. The only difference is we are lifting for more reps. The goal is to
still get stronger regardless of the rep range.
The light day is a descending reps day: 4 x 20, 15, 12, 10. As you can see, a large spread of reps. We use the
higher reps (eg. 20 reps) to create some initial fatigue, then also slightly lower rest periods on the higher rep
day. The goal here is to use exercises that are not too taxing on the lower back. This is why we have more
thrusts, leg press and also some banded work.
Yes, banded work. I like these here on high rep days to push blood flow to the glutes to create a bit more
training volume, which is not overly taxing on the body. This is the time when I find bands to be of some
benefit.
As always, phase 1 builds into the program. The goal is to add weight each week. You will often find that
on some days of the program you will progress faster, while others are a little slower. All in all, over the 4
weeks I expect you to adjust quickly!
PA G E 5
03
TRAINING PROGRAM BREAKDOWN
Phase 2
Heavy
5x4
Moderate
4x8
Light
3 x 10-12 + Tempo Contrast
The second 4-week DUP Phase will have reps that are a bit lower for each workout compared to phase 1.
Yes, we are using a wide spread of reps each phase. However, this does not mean reps cannot lower or
increase from phase to phase for heavy, moderate and high rep days.
For the heavy days, we will continue with the low bar squat but will incorporate a 1 & 1/4 rep to focus on
a bit more explosiveness out of the bottom of the squat when the glutes are being stretched. The floating
deadlift also comes in to replace the dead-stop trap bar deadlift.
The moderate rep workouts are now lowered to 8 reps. This is a nice rep amount to push your strength
without being as taxing as lower reps. Here I want you to again, utilise rest periods. We have antagonist
partnerships which mean we are partnering two exercises of opposing muscle groups. This allows for
greater rest time between the same muscle groups, while also increasing session efficiency (as one muscle
recovers while the other muscle works).
On our high rep day, high reps are all relative which is important to understand. In this phase, the high
rep day is only 10-12 reps. This rep range can often be a moderate rep total. Reps are all relative. For a
powerlifter, a high rep day may include only 6 reps. For a more endurance athlete, their heavy day may
include 8-10 reps. For us, using hypertrophy-focused work, as long as we fall in between the 3-5 rep and
15-20 rep range, we will benefit.
The higher rep days for phase 2 will be 10-12 reps with shorter rest periods of 90 seconds. This means we
do not have a full recovery, but still a solid amount of rest. We also have a tempo contrast method for the
hip thrust, which I am sure you will have a love/hate relationship with! 5 reps with a 5-second pause at the
top, plus 5 x partial reps = 1 set.
Once again, work your way through this phase. It is crucial in programs like these that you load the bar
properly. In week 1 don’t overshoot your training loads used. Choose a weight you can crush in the first
week. Then add weight each week. Shoot for that 2.5-5% load increase.
PA G E 6
03
TRAINING PROGRAM BREAKDOWN
Phase 3
Heavy
4x5
Moderate
4x9
Light
3 x 15
The final 4-week training phase of the 12-week YGC 3 Program will once again be a DUP split. This phase
has a few adjustments. The low bar squat transitions to a high bar squat and the floating deadlift becomes
a deficit deadlift from the floor.
In the last phase we used a more dynamic squat - the 1 & 1/4 method. In this phase, we are utilising a slow
eccentrics method: a 4-second lowering phase for the high bar squat. I love these! Once again, we are back
to using a trap bar deadlift for the B) series on the lower heavy day. This time we perform a dead stop rep
from a deficit, which means more range of motion.
The moderate rep days will be focused in the 7-9 rep range. This is a rep range that again is still heavy
enough for you to crush some big weights on. The big goal for me when writing this program was for you
to be hitting all-time personal bests on the moderate rep days at the end. The lower rep work does a great
job of then increasing strength on more moderate rep days. My expectation is by the end of this 12-week
phase you will be hitting personal bests on all rep ranges.
Our final high rep day will have a unilateral focus. Single leg work in the 15 rep range. A single leg is always
a nice way to target potential imbalances. We start high rep day for the lower body with single leg press
and thrusts, whilst fresh in the workout. Before moving to bilateral movements like the leg curl and back
extension. Then we finish with some abduction work to end the higher rep workout.
PA G E 7
04
TRAINING UPPER BODY
As YGC is a 5-day training program, we have a training split of 3 lower and 2 upper body days. We focus 3
training days on lower body: the heavy, moderate and light days. For the upper body, you will be training
twice a week. This means for upper body you will not be utilising all 3 rep ranges. Instead, you will be
performing an upper body heavy day and an upper body light day.
There are many approaches you could potentially use here, but I’ll explain the one I prefer. On the heavy
days I like to focus on the big compounds, then on the higher rep day, I like more isolation work. Some
exercises simply suit low reps more than others, and the same goes for higher rep work. On our heavy
upper days, think strong! Lay the foundation of upper body strength progressions. The higher rep days,
shorter rest and a bit more focus on blood flow. As always, you will still be aiming to get stronger, but just
on higher reps.
PA G E 8
05
TRAINING VOLUME
An important point I want to make is that not all the workouts
will feel the same. Lower rep workouts/heavy days will usually
have fewer total sets and longer rest periods. Most likely,
these workouts will not have you leaving the gym feeling like a
complete sweaty mess. The pump may not be as intense. This
does NOT mean the workout was not effective!
Lower rep work will simply have a different feel to it than that of
higher rep work. The high rep/light days will utilise more working
sets and exercises, while also shorter rest periods and more
pump-like exercises. This tends to be associated with a feeling
of more “intense” work, but this does not mean the session is
of greater value for hypertrophy. Yes, you most likely will leave
sweatier and more tired. However, this is the result of shorter rest
periods and more reps and sets.
Again, different rep ranges and goals for the day will naturally
bring about a different feeling associated with the workouts. The
point is both days are effective, just slightly different. So enjoy
the variation!
PA G E 9
06
SUMMARY
We have covered so much education in the previous YOUR GLUTE COACH programs. Endless amounts of
education which I believe should have you far ahead of the game compared to most other lifters in the
gym. YGC 3 is really about creating a third training program for you to continue applying that knowledge.
Education is awesome, but being given a program to allow you to get the most out of the education is
where the magic really happens. I still highly recommend looking back at the original YGC 1 and 2 and
watching the education frequently there. It is highly valuable content that should be the key driver of how
you look at training for years to come. YGC 3 is the continuation of that knowledge being applied through
my methods.
Follow the program, do it as laid out, and you will continually have high levels of success in the years to
come. This program may look simple on paper, but I can assure you, it is advanced! I can also assure you
that your hard work will pay off when you stick to the plan. Good luck and finish off the YOUR GLUTE COACH
series strong! Future glute gains are coming your way!
Coach Mark Carroll
PA G E 1 0
04
TRAINING PROGRAM
Your 12 Week Training Program
PHASE 1
Program : DUP 1
Heavy
4x6
Moderate 4 x 8-10
Light
4 x 20,15,12,10
CLICK THE WORKOUT NAMES BELOW
TO ACCESS THE
VIDEO EXERCISE LIBRARY!
DAY
WORKOUT
MONDAY
Lower Heavy
TUESDAY
Upper Heavy
WEDNESDAY
Lower Moderate
THURSDAY
REST
FRIDAY
Upper Light
SATURDAY
Lower Light
SUNDAY
REST
CARDIO
STEPS
Refer To YGC 1 Guidebook for
Cardio & Step Requirements
PA G E 1 1
04
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Lower Heav y
Heavy 4 x 6
Moderate 4 x 8-10
Light 4 x 20,15,12,10
MONDAY
A
Low Bar Squat
WEEK
SETS
REPS
REST
TEMPO
1
4
6
180
3010
2
4
6
180
3010
3
4
6
180
3010
4
4
6
180
3010
B
Conventional Deadlift
WEEK
SETS
1
REST
TEMPO
4
6
180
2110
2
4
6
180
2110
3
4
6
180
2110
4
4
6
180
2110
DB Bulgarian Split Squats
WEEK
SETS
1
4
2
REPS
TEMPO
6 Each Leg
90
3010
4
6 Each Leg
90
3010
3
4
6 Each Leg
90
3010
4
4
6 Each Leg
90
3010
Lying Leg Curl
WEEK
SETS
1
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
Large step - torso lean forward
REST
C2
SET 2
Use trap bar if available. Dead stop reps.
REPS
C1
SET 1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 2
SET 3
SET 4
SET 5
Slow eccentrics
REPS
REST
TEMPO
4
6
90
4010
2
4
6
90
4010
3
4
6
90
4010
4
4
6
90
4010
D
Moving Plank
WEEK
SETS
REPS
REST
TEMPO
1
3
30s
45
-
2
3
30s
45
-
3
3
30s
45
-
4
3
30s
45
-
SET 1
Use Smith Machine if available - Pause for 2 sec at Top
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
12
04
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Upper Heav y
Heavy 4 x 6
Moderate 4 x 8-10
Light 4 x 20,15,12,10
TUESDAY
A1
Seated BB Overhead Press
WEEK
SETS
REPS
REST
TEMPO
1
4
6
100
3010
2
4
6
100
3010
3
4
6
100
3010
4
4
6
100
3010
A2
Pull Ups - Supinated
WEEK
SETS
1
REST
TEMPO
4
Max
100
2010
2
4
Max
100
2010
3
4
Max
100
2010
4
4
Max
100
2010
DB Bench Press - Neutral
WEEK
SETS
1
REST
TEMPO
4
6
45
3010
2
4
6
45
3010
3
4
6
45
3010
4
4
6
45
3010
One Arm DB Rows - Dead Stop
WEEK
SETS
1
4
2
REPS
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 3
SET 4
SET 5
1 & 1/4 Reps at Bottom
REPS
B2
SET 2
If cannot do 3+ body weight reps perform lat pulldown
supinated for 6 reps
REPS
B1
SET 1
SET 1
SET 2
Rest DB on floor for 2 sec
REST
TEMPO
6 Each Arm
90
2210
4
6 Each Arm
90
2210
3
4
6 Each Arm
90
2210
4
4
6 Each Arm
90
2210
C1
BB Curls
WEEK
SETS
REPS
REST
TEMPO
1
3
8
60
2010
2
3
8
60
2010
3
3
8
60
2010
4
3
8
60
2010
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
13
04
TRAINING PROGRAM
Heavy 4 x 6
Moderate 4 x 8-10
Light 4 x 20,15,12,10
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Upper Heav y
TUESDAY
C2
BB Skull Crushers
WEEK
SETS
REPS
REST
TEMPO
1
3
8
60
2010
2
3
8
60
2010
3
3
8
60
2010
4
3
8
60
2010
D
Rope Crunches
WEEK
SETS
1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 2
SET 3
SET 4
SET 5
Paused at bottom
REPS
REST
TEMPO
3
10
60
2012
2
3
10
60
2012
3
3
10
60
2012
4
3
10
60
2012
B1
DB Bench Press - Neutral
WEEK
SETS
1
1 & 1/4 Reps at Bottom
REPS
REST
TEMPO
4
6
45
3010
2
4
6
45
3010
3
4
6
45
3010
4
4
6
45
3010
REST
TEMPO
B2
One Arm DB Rows - Dead Stop
WEEK
SETS
1
4
6 Each Arm
90
2210
2
4
6 Each Arm
90
2210
3
4
6 Each Arm
90
2210
4
4
6 Each Arm
90
2210
REPS
SET 1
C1
Moving Plank BB Curls
WEEK
SETS
REPS
REST
TEMPO
1
3
8
60
2010
2
3
8
60
2010
3
3
8
60
2010
4
3
8
60
2010
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
14
04
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Lower Moderate
Heavy 4 x 6
Moderate 4 x 8-10
Light 4 x 20,15,12,10
WEDNESDAY
A1
BB Romanian Deadlifts
WEEK
SETS
REPS
REST
TEMPO
1
4
8-10
90
2010
2
4
8-10
90
2010
3
4
8-10
90
2010
4
4
8-10
90
2010
A2
DB Front Foot Elevated Split Squats
WEEK
SETS
1
4
2
REPS
REST
TEMPO
8-10 Each Leg
90
2010
4
8-10 Each Leg
90
2010
3
4
8-10 Each Leg
90
2010
4
4
8-10 Each Leg
90
2010
B
Leg Press - Feet Middle
WEEK
SETS
1
REST
TEMPO
4
8-10
120
2110
2
4
8-10
120
2110
3
4
8-10
120
2110
4
4
8-10
120
2110
BB Hip Thrusts
WEEK
SETS
1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 3
SET 4
SET 5
Pause for 1s at bottom
REPS
C
SET 1
SET 1
SET 2
Use Smith Machine if available. Pause for 2s at top. Last
Set: Rest Pause x 1.
REPS
REST
TEMPO
4
8-10
120
2012
2
4
8-10
120
2012
3
4
8-10
120
2012
4
4
8-10
120
2012
D
Glute Medius Kickbacks - Cable
WEEK
SETS
REST
TEMPO
1
3
8-10 Each Leg
75
2010
2
3
8-10 Each Leg
75
2010
3
3
8-10 Each Leg
75
2010
4
3
8-10 Each Leg
75
2010
REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
15
04
TRAINING PROGRAM
Heavy 4 x 6
Moderate 4 x 8-10
Light 4 x 20,15,12,10
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Upper Light
FRIDAY
A
450 Incline DB Bench Press - Neutral
WEEK
SETS
REST
TEMPO
1
3
20,15,12
90
2010
2
3
20,15,12
90
2010
3
3
20,15,12
90
2010
4
3
20,15,12
90
2010
REST
TEMPO
REPS
Last Set: Drop Set x 1
B
Lat Pulldown - Mid Pronated
WEEK
SETS
1
3
20,15,12
90
2010
2
3
20,15,12
90
2010
3
3
20,15,12
90
2010
4
3
20,15,12
90
2010
REPS
C
Standing DB Lateral Raises
WEEK
SETS
1
3
2
REPS
TEMPO
20,15,12
90
2010
3
20,15,12
90
2010
3
3
20,15,12
90
2010
4
3
20,15,12
90
2010
Seated Row - Neutral
WEEK
SETS
1
3
2
REPS
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 3
SET 4
SET 5
SET 1
SET 2
Last Set: Drop Set x 1
REST
TEMPO
20,15,12
90
2010
3
20,15,12
90
2010
3
3
20,15,12
90
2010
4
3
20,15,12
90
2010
E
Rope Face Pull
WEEK
SETS
REST
TEMPO
1
3
20,15,12
60
2010
2
3
20,15,12
60
2010
3
3
20,15,12
60
2010
4
3
20,15,12
60
2010
REPS
SET 2
Last Set: Drop Set x 1
REST
D
SET 1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
16
04
TRAINING PROGRAM
Heavy 4 x 6
Moderate 4 x 8-10
Light 4 x 20,15,12,10
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Upper Light
FRIDAY
F1
Cable Bicep Curls
WEEK
SETS
REPS
REST
TEMPO
1
3
15
15
2010
2
3
15
15
2010
3
3
15
15
2010
4
3
15
15
2010
F2
Rope Tricep Pushdowns
WEEK
SETS
1
REST
TEMPO
3
10
60
2012
2
3
10
60
2012
3
3
10
60
2012
4
3
10
60
2012
REPS
REST
TEMPO
G
Lying Leg Raises
WEEK
SETS
1
3
10
45
2010
2
3
10
45
2010
3
3
10
45
2010
4
3
10
45
2010
BB Hip Thrusts
WEEK
SETS
1
3
2
REPS
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
Use Smith Machine if available. Pause for 2s at top. Last
REST
TEMPO
20,15,12
90
2010
3
20,15,12
90
2010
3
3
20,15,12
90
2010
4
3
20,15,12
90
2010
E
Rope Face Pull
WEEK
SETS
REST
TEMPO
1
3
20,15,12
60
2010
2
3
20,15,12
60
2010
3
3
20,15,12
60
2010
4
3
20,15,12
60
2010
REPS
SET 2
Pause for 2s at top
REPS
G
SET 1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
17
04
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Lower Light
Heavy 4 x 6
Moderate 4 x 8-10
Light 4 x 20,15,12,10
SATURDAY
A
Kas Glute bridge
WEEK
SETS
REST
TEMPO
1
4
20,15,12,10
90
2010
2
4
20,15,12,10
90
2010
3
4
20,15,12,10
90
2010
4
4
20,15,12,10
90
2010
REST
TEMPO
REPS
B
Leg press - Feet High and Wide
WEEK
SETS
1
3
20,15,12
90
2010
2
3
20,15,12
90
2010
3
3
20,15,12
90
2010
4
3
20,15,12
90
2010
REPS
C
450 Back Extension - DB Behind Head
WEEK
SETS
1
3
2
REPS
TEMPO
20,15,12
90
2010
3
20,15,12
90
2010
3
3
20,15,12
90
2010
4
3
20,15,12
90
2010
REST
TEMPO
D
Leg Extensions
WEEK
SETS
1
4
20,15,12,10
90
2010
2
4
20,15,12,10
90
2010
3
4
20,15,12,10
90
2010
4
4
20,15,12,10
90
2010
E
Seated Leg Curls
WEEK
SETS
REST
TEMPO
1
3
20,15,12
90
2010
2
3
20,15,12
90
2010
3
3
20,15,12
90
2010
4
3
20,15,12
90
2010
REPS
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
Prisoner style - hands above head if DB too heavy
REST
REPS
SET 1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
18
04
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Lower Light
Heavy 4 x 6
Moderate 4 x 8-10
Light 4 x 20,15,12,10
SATURDAY
F1
Standing Straight Leg Abductions - Banded
WEEK
SETS
REST
TEMPO
1
2
12-15 Each Leg
15
1010
2
2
12-15 Each Leg
15
1010
3
2
12-15 Each Leg
15
1010
4
2
12-15 Each Leg
15
1010
REST
TEMPO
REPS
F2
Banded Kickbacks
WEEK
SETS
1
2
12-15 Each Leg
60
1010
2
2
12-15 Each Leg
60
1010
3
2
12-15 Each Leg
60
1010
4
2
12-15 Each Leg
60
1010
REPS
C
45* Back Extension - DB Behind Head
WEEK
SETS
1
3
2
REPS
TEMPO
20,15,12
90
2010
3
20,15,12
90
2010
3
3
20,15,12
90
2010
4
3
20,15,12
90
2010
REST
TEMPO
D
Leg Extensions
WEEK
SETS
1
4
20,15,12,10
90
2010
2
4
20,15,12,10
90
2010
3
4
20,15,12,10
90
2010
4
4
20,15,12,10
90
2010
E
Seated Leg Curls
WEEK
SETS
REST
TEMPO
1
3
20,15,12
90
2010
2
3
20,15,12
90
2010
3
3
20,15,12
90
2010
4
3
20,15,12
90
2010
REPS
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
Prisoner style - hands above head if DB too heavy
REST
REPS
SET 1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
19
04
TRAINING PROGRAM
Your 12 Week Training Program
PHASE 2
Program : DUP 2
Heavy
5x5
Moderate 4 x 8
Light
3 x 10-12 + Tempo Contrast
CLICK THE WORKOUT NAMES BELOW
TO ACCESS THE
VIDEO EXERCISE LIBRARY!
DAY
WORKOUT
MONDAY
Lower Heavy
TUESDAY
Upper Heavy
WEDNESDAY
Lower Moderate
THURSDAY
REST
FRIDAY
Upper Light
SATURDAY
Lower Light
SUNDAY
REST
CARDIO
STEPS
Refer To YGC 1 Guidebook for
Cardio & Step Requirements
PA G E 2 0
04
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Lower Heav y
Heavy 5 x 5
Moderate 4 x 8
Light 3 x 10-12 + Tempo Contrast
MONDAY
A
Low Bar Squat
WEEK
SETS
REPS
REST
TEMPO
1
5
4
210
3010
2
5
4
210
3010
3
5
4
210
3010
4
5
4
210
3010
1 & 1/4 Reps at Bottom
B
BB Hip Thrusts - Dead Stop
WEEK
SETS
1
SET 2
SET 3
SET 4
SET 5
Pause at top for 1s to ensure full contraction
REPS
REST
TEMPO
4
6
180
2111
2
4
6
180
2111
3
4
6
180
2111
4
4
6
180
2111
REPS
REST
TEMPO
C1
BB Floating Deadlifts
WEEK
SETS
1
3
5
90
2210
2
3
5
90
2210
3
3
5
90
2210
4
3
5
90
2210
C2
DB Front Heel Elevated Split Squats
WEEK
SETS
1
3
2
REPS
SET 1
REST
TEMPO
6 Each Leg
90
3010
3
6 Each Leg
90
3010
3
3
6 Each Leg
90
3010
4
3
6 Each Leg
90
3010
D
Plank - Stir the Pot
WEEK
SETS
REPS
REST
TEMPO
1
3
30s
45
-
2
3
30s
45
-
3
3
30s
45
-
4
3
30s
45
-
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
21
04
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Upper Heav y
Heavy 5 x 5
Moderate 4 x 8
Light 3 x 10-12 + Tempo Contrast
TUESDAY
A1
650 Incline DB Bench Press - Neutral
WEEK
SETS
REPS
REST
TEMPO
1
4
5
100
3010
2
4
5
100
3010
3
4
5
100
3010
4
4
5
100
3010
A2
Pull Ups - Pronated - Eccentric Pauses
WEEK
SETS
1
1 & 1/4 Reps at Bottom
REST
TEMPO
4
3-5
100
6000
2
4
3-5
100
6000
3
4
3-5
100
6000
4
4
3-5
100
6000
Push Ups
WEEK
SETS
1
SET 2
SET 3
SET 4
SET 5
3 x 2s pauses in eccentric: 2s pause at top, mid range &
just before bottom
REPS
B1
SET 1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 4
SET 5
Pause for 2s at bottom, just above floor
REPS
REST
TEMPO
4
Max
45
2210
2
4
Max
45
2210
3
4
Max
45
2210
4
4
Max
45
2210
B2
300 Prone DB Row - Neutral
WEEK
SETS
1
SET 1
SET 2
SET 3
Elbows tucked. Pause for 2s at top.
REPS
REST
TEMPO
4
6
90
2012
2
4
6
90
2012
3
4
6
90
2012
4
4
6
90
2012
C1
450 Incline DB Curls
WEEK
SETS
REPS
REST
TEMPO
1
3
6
60
4010
2
3
6
60
4010
3
3
6
60
4010
4
3
6
60
4010
SET 1
SET 2
SET 3
SET 4
SET 5
SET 2
SET 3
SET 4
SET 5
Slow eccentrics
SET 1
PA G E
22
04
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Upper Heav y
Heavy 5 x 5
Moderate 4 x 8
Light 3 x 10-12 + Tempo Contrast
TUESDAY
C2
Lying DB Tricep Extensions
WEEK
SETS
REPS
REST
TEMPO
1
3
7
60
3010
2
3
7
60
3010
3
3
7
60
3010
4
3
7
60
3010
REPS
REST
TEMPO
1 & 1/4 Reps at Bottom
D
Hanging Knee Raises
WEEK
SETS
1
4
12-15
60
2010
2
4
12-15
60
2010
3
4
12-15
60
2010
4
4
12-15
60
2010
B1
Push Ups
WEEK
SETS
1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 4
SET 5
Pause for 2s at bottom, just above floor
REPS
REST
TEMPO
4
Max
45
2210
2
4
Max
45
2210
3
4
Max
45
2210
4
4
Max
45
2210
B2
30* Prone DB Row - Neutral
WEEK
SETS
1
SET 1
SET 2
SET 3
Elbows tucked. Pause for 2s at top.
REPS
REST
TEMPO
4
6
90
2012
2
4
6
90
2012
3
4
6
90
2012
4
4
6
90
2012
C1
45* Incline DB Curls
WEEK
SETS
REPS
REST
TEMPO
1
3
6
60
4010
2
3
6
60
4010
3
3
6
60
4010
4
3
6
60
4010
SET 1
SET 2
SET 3
SET 4
SET 5
SET 2
SET 3
SET 4
SET 5
Slow eccentrics
SET 1
PA G E
23
04
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Lower Moderate
Heavy 5 x 5
Moderate 4 x 8
Light 3 x 10-12 + Tempo Contrast
WEDNESDAY
A1
BB Box Squats
WEEK
SETS
REPS
REST
TEMPO
1
4
8
100
2210
2
4
8
100
2210
3
4
8
100
2210
4
4
8
100
2210
REPS
REST
TEMPO
High bar - box just below 900
A2
Lying Leg Curls
WEEK
SETS
1
4
8
100
2010
2
4
8
100
2010
3
4
8
100
2010
4
4
8
100
2010
B
BB Hip Thrusts - 1 & 1/4 Reps
WEEK
SETS
1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
Last Set: Rest Pause x 1
REPS
REST
TEMPO
4
7-9
120
2010
2
4
7-9
120
2010
3
4
7-9
120
2010
4
4
7-9
120
2010
C
B-Stance DB Romanian Deadlifts
WEEK
SETS
1
4
2
REPS
SET 1
REST
TEMPO
7-9 Each Leg
120
3010
4
7-9 Each Leg
120
3010
3
4
7-9 Each Leg
120
3010
4
4
7-9 Each Leg
120
3010
D
450 Back Extensions - DB on Chest
WEEK
SETS
REPS
REST
TEMPO
1
3
8-10
75
2012
2
3
8-10
75
2012
3
3
8-10
75
2012
4
3
8-10
75
2012
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 3
SET 4
SET 5
Pause for 2s at top
SET 1
SET 2
PA G E
24
04
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Upper Light
Heavy 5 x 5
Moderate 4 x 8
Light 3 x 10-12 + Tempo Contrast
FRIDAY
A
Seated BB Overhead Press
WEEK
SETS
REST
TEMPO
1
4
10-12
120
2010
2
4
10-12
120
2010
3
4
10-12
120
2010
4
4
10-12
120
2010
REPS
B
450 Prone DB Lateral Raises
WEEK
SETS
1
Constant Tension
REST
TEMPO
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
C
Kneeling One Arm Pulldowns - Cable
WEEK
SETS
1
4
2
REST
TEMPO
10-12 Each Arm
120
2010
4
10-12 Each Arm
120
2010
3
4
10-12 Each Arm
120
2010
4
4
10-12 Each Arm
120
2010
D
Seated Row - Mid-Pronated
WEEK
SETS
1
SET 2
SET 3
SET 4
SET 5
Last Set: Drop Set x 1
REPS
REPS
SET 1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 3
SET 4
SET 5
SET 3
SET 4
SET 5
Use straight bar. Last Set: Drop Set x 1.
REPS
REST
TEMPO
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
E1
Face Pulls - Rope
WEEK
SETS
REPS
REST
TEMPO
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
SET 1
SET 2
1 & 1/4 Reps at Bottom
SET 1
SET 2
PA G E
25
04
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Upper Light
Heavy 5 x 5
Moderate 4 x 8
Light 3 x 10-12 + Tempo Contrast
FRIDAY
E2
Rope Straight Arm Pulldowns
WEEK
SETS
REST
TEMPO
1
3
10-12
60
2010
2
3
10-12
60
2010
3
3
10-12
60
2010
4
3
10-12
60
2010
REPS
REST
TEMPO
REPS
F1
Decline Reverse Crunches
WEEK
SETS
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
F2
Crunches
WEEK
SETS
1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 3
SET 4
SET 5
SET 3
SET 4
SET 5
SET 3
SET 4
SET 5
Use decline bench
REPS
REST
TEMPO
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
D
Seated Row - Mid-Pronated
WEEK
SETS
1
SET 1
SET 2
Use straight bar. Last Set: Drop Set x 1.
REPS
REST
TEMPO
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
E1
45* Back Extensions - DB on Chest
WEEK
SETS
REPS
REST
TEMPO
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
SET 1
SET 2
1 & 1/4 Reps at Bottom
SET 1
SET 2
PA G E
26
04
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Lower Light
Heavy 5 x 5
Moderate 4 x 8
Light 3 x 10-12 + Tempo Contrast
SATURDAY
A
BB Hip Thrusts 5 + 5 Method
WEEK
SETS
REPS
REST
TEMPO
1
4
5+5
120
1015+1010
2
4
5+5
120
1015+1010
3
4
5+5
120
1015+1010
4
4
5+5
120
1015+1010
5 reps with a 5s pause at top + 5 x pulse reps = 1 set
B
Leg Press - Feet Middle - Single Leg - Slow eccentrics
WEEK
SETS
1
4
2
REPS
REST
TEMPO
10-12 Each Leg
90
3010
4
10-12 Each Leg
90
3010
3
4
10-12 Each Leg
90
3010
4
4
10-12 Each Leg
90
3010
REST
TEMPO
C
MC Glute Lunge
WEEK
SETS
1
3
12 Each Leg
90
2010
2
3
12 Each Leg
90
2010
3
3
12 Each Leg
90
2010
4
3
12 Each Leg
90
2010
REPS
D
Leg Extensions - 1 & 1/4 Reps at Top
WEEK
SETS
1
REPS
REST
TEMPO
3
12
90
2010
2
3
12
90
2010
3
3
12
90
2010
4
3
12
90
2010
E
BB Good Mornings
WEEK
SETS
REPS
REST
TEMPO
1
3
15
90
2010
2
3
15
90
2010
3
3
15
90
2010
4
3
15
90
2010
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
27
04
TRAINING PROGRAM
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Lower Light
Heavy 5 x 5
Moderate 4 x 8
Light 3 x 10-12 + Tempo Contrast
SATURDAY
F
Glute Medius Kickbacks - Cable
REPS
Pause for 2s at top
WEEK
SETS
REST
TEMPO
1
4
12 Each Leg
90
2012
2
4
12 Each Leg
90
2012
3
4
12 Each Leg
90
2012
4
4
12 Each Leg
90
2012
B
Leg Press - Feet Middle - Single Leg - Slow eccentrics
WEEK
SETS
1
4
2
REPS
REST
TEMPO
10-12 Each Leg
90
3010
4
10-12 Each Leg
90
3010
3
4
10-12 Each Leg
90
3010
4
4
10-12 Each Leg
90
3010
REST
TEMPO
C
MC Glute Lunge
WEEK
SETS
1
3
12 Each Leg
90
2010
2
3
12 Each Leg
90
2010
3
3
12 Each Leg
90
2010
4
3
12 Each Leg
90
2010
REPS
D
Leg Extensions - 1 & 1/4 Reps at Top
WEEK
SETS
1
REPS
REST
TEMPO
3
12
90
2010
2
3
12
90
2010
3
3
12
90
2010
4
3
12
90
2010
E
BB Good Mornings
WEEK
SETS
REPS
REST
TEMPO
1
3
15
90
2010
2
3
15
90
2010
3
3
15
90
2010
4
3
15
90
2010
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
28
04
TRAINING PROGRAM
Your 12 Week Training Program
PHASE 3
Program : DUP 3
Heavy
4x5
Moderate 4 x 9
Light
3 x 15
CLICK THE WORKOUT NAMES BELOW
TO ACCESS THE
VIDEO EXERCISE LIBRARY!
DAY
WORKOUT
MONDAY
Lower Heavy
TUESDAY
Upper Heavy
WEDNESDAY
Lower Moderate
THURSDAY
REST
FRIDAY
Upper Light
SATURDAY
Lower Light
SUNDAY
REST
CARDIO
STEPS
Refer To YGC 1 Guidebook for
Cardio & Step Requirements
PA G E 2 9
04
TRAINING PROGRAM
Heavy 4 x 5
Moderate 4 x 9
Light 3 x 15
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Lower Heav y
MONDAY
A
BB High Bar Squat
WEEK
SETS
REPS
REST
TEMPO
1
4
5
180
4010
2
4
5
180
4010
3
4
5
180
4010
4
4
5
180
4010
B
Deficit Deadlift
WEEK
SETS
1
Slow eccentrics
SET 1
SET 2
SET 3
SET 4
SET 5
Use trap bar if available. Stand on 10kg plate. Dead stop on
floor each rep.
REPS
REST
TEMPO
4
6
180
2210
2
4
6
180
2210
3
4
6
180
2210
4
4
6
180
2210
C
One Leg Hip Thrust - Landmine
WEEK
SETS
1
4
2
REPS
TEMPO
8 Each Leg
120
2012
4
8 Each Leg
120
2012
3
4
8 Each Leg
120
2012
4
4
8 Each Leg
120
2012
D
DB Forward Step Lunges - Alternating
WEEK
SETS
1
4
2
REST
TEMPO
6 Each Leg
120
2010
4
6 Each Leg
120
2010
3
4
6 Each Leg
120
2010
4
4
6 Each Leg
120
2010
E
Side Plank
WEEK
SETS
REST
TEMPO
1
3
30s Each Side
60
-
2
3
30s Each Side
60
-
3
3
30s Each Side
60
-
4
3
30s Each Side
60
-
REPS
SET 2
SET 3
SET 4
SET 5
Pause for 2s at top
REST
REPS
SET 1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
30
04
TRAINING PROGRAM
Heavy 4 x 5
Moderate 4 x 9
Light 3 x 15
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Upper Heav y
TUESDAY
A1
650 DB Arnold Press
WEEK
SETS
REPS
REST
TEMPO
1
3
6
100
2210
2
3
6
100
2210
3
3
6
100
2210
4
3
6
100
2210
A2
Pull Ups - Neutral
WEEK
SETS
1
Pause for 2s at bottom
SET 1
SET 2
SET 3
SET 4
SET 5
Pause for 2s at top. If cannot perform body weight for 3
reps use assisted pull up machine for 8 reps.
REPS
REST
TEMPO
3
3-5
100
2012
2
3
3-5
100
2012
3
3
3-5
100
2012
4
3
3-5
100
2012
B1
650 Prone DB Y Raises
WEEK
SETS
1
SET 2
SET 3
SET 4
SET 5
Pause for 2s at top
REPS
REST
TEMPO
3
6-8
30
2012
2
3
6-8
30
2012
3
3
6-8
30
2012
4
3
6-8
30
2012
REST
TEMPO
B2
One Arm DB Rows
WEEK
SETS
1
3
6-8 Each Arm
120
2010
2
3
6-8 Each Arm
120
2010
3
3
6-8 Each Arm
120
2010
4
3
6-8 Each Arm
120
2010
REPS
SET 1
C1
450 Incline Zottman Curls
WEEK
SETS
REPS
REST
TEMPO
1
3
8
30
3010
2
3
8
30
3010
3
3
8
30
3010
4
3
8
30
3010
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
31
04
TRAINING PROGRAM
Heavy 4 x 5
Moderate 4 x 9
Light 3 x 15
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Upper Heav y
TUESDAY
C2
Lying DB Tricep Extensions
WEEK
SETS
REPS
REST
TEMPO
1
3
8
90
2210
2
3
8
90
2210
3
3
8
90
2210
4
3
8
90
2210
REPS
REST
TEMPO
Pause for 2s at bottom
D
Reverse Pec Deck
WEEK
SETS
1
3
10
90
2010
2
3
10
90
2010
3
3
10
90
2010
4
3
10
90
2010
REST
TEMPO
E
Single Lying Leg Raises
WEEK
SETS
1
3
10-12 Each Leg
90
2010
2
3
10-12 Each Leg
90
2010
3
3
10-12 Each Leg
90
2010
4
3
10-12 Each Leg
90
2010
REST
TEMPO
REPS
B2
One Arm DB Rows
WEEK
SETS
1
3
6-8 Each Arm
120
2010
2
3
6-8 Each Arm
120
2010
3
3
6-8 Each Arm
120
2010
4
3
6-8 Each Arm
120
2010
REPS
C1
45* Incline Zottman Curls
WEEK
SETS
REPS
REST
TEMPO
1
3
8
30
3010
2
3
8
30
3010
3
3
8
30
3010
4
3
8
30
3010
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PA G E
32
04
TRAINING PROGRAM
Heavy 4 x 5
Moderate 4 x 9
Light 3 x 15
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Lower Moderate
WEDNESDAY
A
BB Hip Thrusts
WEEK
SETS
REPS
REST
TEMPO
1
4
9
120
2010
2
4
9
120
2010
3
4
9
120
2010
4
4
9
120
2010
B1
Seated Leg Curls
WEEK
SETS
1
Constant tension. Last Set: Rest Pause x 1
REST
TEMPO
4
7-9
100
2210
2
4
7-9
100
2210
3
4
7-9
100
2210
4
4
7-9
100
2210
B2
DB Back Foot Elevated Split Squats
WEEK
SETS
1
4
2
REPS
REST
TEMPO
7-9 Each Leg
120
3010
4
7-9 Each Leg
120
3010
3
4
7-9 Each Leg
120
3010
4
4
7-9 Each Leg
120
3010
Straddle Lift
WEEK
SETS
1
SET 2
SET 3
SET 4
SET 5
Pause for 2s at bottom. Last Set: Drop Set x 1
REPS
C
SET 1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 2
SET 3
SET 4
SET 5
SET 2
SET 3
SET 4
SET 5
Wide Stance
REPS
REST
TEMPO
4
10
120
3010
2
4
10
120
3010
3
4
10
120
3010
4
4
10
120
3010
D
Standing Straight Leg Kickbacks - Cable
WEEK
SETS
REST
TEMPO
1
3
8-10 Each Leg
90
2010
2
3
8-10 Each Leg
90
2010
3
3
8-10 Each Leg
90
2010
4
3
8-10 Each Leg
90
2010
REPS
SET 1
1 & 1/4 Reps at Top
SET 1
PA G E
33
04
TRAINING PROGRAM
Heavy 4 x 5
Moderate 4 x 9
Light 3 x 15
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Upper Light
FRIDAY
A1
Kneeling One Arm Pulldowns - Cable
WEEK
SETS
REST
TEMPO
1
4
15 Each Arm
30
2010
2
4
15 Each Arm
30
2010
3
4
15 Each Arm
30
2010
4
4
15 Each Arm
30
2010
REPS
A2
Lat Pulldown - Mid-Pronated
WEEK
SETS
1
SET 2
SET 3
SET 4
SET 5
Lean back. Last Set: Drop Set x 1
REPS
REST
TEMPO
4
15
120
2010
2
4
15
120
2010
3
4
15
120
2010
4
4
15
120
2010
B1
Standing DB Lateral Raises - 1 & 1/4 Reps at Top
WEEK
SETS
1
REPS
REST
TEMPO
3
10-12
30
2010
2
3
10-12
30
2010
3
3
10-12
30
2010
4
3
10-12
30
2010
REST
TEMPO
B2
Seated One Arm Row - Neutral
WEEK
SETS
1
3
15 Each Arm
90
2010
2
3
15 Each Arm
90
2010
3
3
15 Each Arm
90
2010
4
3
15 Each Arm
90
2010
REPS
SET 1
C
Seated Rope Pull to Neck
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
60
2012
2
3
12-15
60
2012
3
3
12-15
60
2012
4
3
12-15
60
2012
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 3
SET 4
SET 5
Pause for 2s at top
SET 1
SET 2
PA G E
34
04
TRAINING PROGRAM
Heavy 4 x 5
Moderate 4 x 9
Light 3 x 15
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Upper Light
FRIDAY
D1
Cable Bicep Curls
WEEK
SETS
REPS
REST
TEMPO
1
2
12-15
15
2010
2
2
12-15
15
2010
3
2
12-15
15
2010
4
2
12-15
15
2010
D2
Overhead Cable Extensions - Rope
WEEK
SETS
1
REPS
REST
TEMPO
2
12-15
60
2010
2
2
12-15
60
2010
3
2
12-15
60
2010
4
2
12-15
60
2010
REPS
REST
TEMPO
E
Rope Crunches
WEEK
SETS
1
2
15-20
60
2010
2
2
15-20
60
2010
3
2
15-20
60
2010
4
2
15-20
60
2010
REST
TEMPO
B2
Seated One Arm Row - Neutral
WEEK
SETS
1
3
15 Each Arm
90
2010
2
3
15 Each Arm
90
2010
3
3
15 Each Arm
90
2010
4
3
15 Each Arm
90
2010
REPS
C
Seated Rope Pull to Neck
WEEK
SETS
REPS
REST
TEMPO
1
3
12-15
60
2012
2
3
12-15
60
2012
3
3
12-15
60
2012
4
3
12-15
60
2012
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 3
SET 4
SET 5
Pause for 2s at top
SET 1
SET 2
PA G E
35
04
TRAINING PROGRAM
Heavy 4 x 5
Moderate 4 x 9
Light 3 x 15
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Lower Light
SATURDAY
A
Leg Press - Feet Middle
WEEK
SETS
REPS
REST
TEMPO
1
3
15
90
2010
2
3
15
90
2010
3
3
15
90
2010
4
3
15
90
2010
B
Kas Glute Bridge
WEEK
SETS
1
SET 1
SET 2
SET 3
SET 4
SET 5
Use Smith Machine if available
REPS
REST
TEMPO
3
15
90
3010
2
3
15
90
3010
3
3
15
90
3010
4
3
15
90
3010
C
Lying Leg Curl - 1 & 1/4 Reps at Top
WEEK
SETS
1
REPS
REST
TEMPO
3
8-10
90
3010
2
3
8-10
90
3010
3
3
8-10
90
3010
4
3
8-10
90
3010
D
450 Back Extensions - DB on Chest
WEEK
SETS
1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 2
SET 3
SET 4
SET 5
SET 2
SET 3
SET 4
SET 5
1 & 1/4 Reps at Top
REPS
REST
TEMPO
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
E
DB Squat - Heels Elevated
WEEK
SETS
REPS
REST
TEMPO
1
3
15
90
2010
2
3
15
90
2010
3
3
15
90
2010
4
3
15
90
2010
SET 1
Constant tension
SET 1
PA G E
36
04
TRAINING PROGRAM
Heavy 4 x 5
Moderate 4 x 9
Light 3 x 15
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR
THIS WORKOUT!
Lower Light
SATURDAY
F1
Standing Straight Leg Abductions - Cable
WEEK
SETS
REST
TEMPO
1
3
10-12 Each Leg
5
2010
2
3
10-12 Each Leg
5
2010
3
3
10-12 Each Leg
5
2010
4
3
10-12 Each Leg
5
2010
REST
TEMPO
REPS
F2
Glute Medius Kickbacks - Cable
WEEK
SETS
1
3
10-12 Each Leg
90
2010
2
3
10-12 Each Leg
90
2010
3
3
10-12 Each Leg
90
2010
4
3
10-12 Each Leg
90
2010
REPS
C
Lying Leg Curl - 1 & 1/4 Reps at Top
WEEK
SETS
1
REPS
REST
TEMPO
3
8-10
90
3010
2
3
8-10
90
3010
3
3
8-10
90
3010
4
3
8-10
90
3010
D
45* Back Extensions - DB on Chest
WEEK
SETS
1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 2
SET 3
SET 4
SET 5
SET 2
SET 3
SET 4
SET 5
1 & 1/4 Reps at Top
REPS
REST
TEMPO
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
E
DB Squat - Heels Elevated
WEEK
SETS
REPS
REST
TEMPO
1
3
15
90
2010
2
3
15
90
2010
3
3
15
90
2010
4
3
15
90
2010
SET 1
Constant tension
SET 1
PA G E
37
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