The Precision Nutrition
Summer
Prep
Training Program
© 2006, Precision Nutrition, Inc. All rights reserved. You may not copy, share or
distribute this work in any format or media without the express written consent of
Precision Nutrition, Incorporated. For inquires, contact info@precisionnutrition.com
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Table of Contents
Introduction ............................................................................... 5
Training Program 1 ..................................................................... 6
Training Program 2 ..................................................................... 8
Training Program 3 ................................................................... 10
Energy Work Prescription ........................................................... 12
Exercise Instruction................................................................... 13
Dynamic Leg Warm-up............................................................ 14
Wave Loading ........................................................................ 15
Exercise Links ........................................................................ 16
Training Program Notation (1A, 1B, etc.) ................................... 17
Unilateral Movements ............................................................. 18
Support ................................................................................... 19
Introduction
The goal of a serious fat loss program is to optimize energy expenditure.
This optimization occurs in 2 ways: directly and indirectly.
Direct energy expenditure is obvious. Perform x amount of exercise to burn
x amount of calories. Jog on the treadmill for an hour and burn 800 calories.
Indirect energy expenditure on the other hand has to do with the amount of
lean muscle mass one has and how hard the body works during exercise.
With more muscle and harder training sessions, more calories are burnt
during non-training times.
With that mind, it should be clear that the most effective fat loss programs
aim to optimize both streams of energy expenditure. This is accomplished by
carefully manipulating and amalgamating the two main forms of exercise resistance training and energy system work (“cardio”). The Summer Prep
Training Program accomplishes this.
In the end, over the course of the next 12 weeks we’re going to drastically
improve your body composition while your fitness skyrockets to levels you
didn’t think possible.
Program Requirements
First and foremost you must fully adhere to PN during this plan. If you
don’t, you’re going to run the risk of overreaching and overtraining.
So be smart, get your nutrition straight!
This program is targeted to intermediate to advanced trainees. You're
going to be required to lift heavy, using compound exercises in high
volume with short rest. So, be prepared.
You need also to have access to a fully equipped gym. Don’t waste
your time trying to emulate this plan without the right equipment.
If you can’t squat, deadlift, bench or row due to an injury or
equipment limitation, this plan isn’t likely for you. Don’t waste your
time with patchwork replacement exercises.
Note: don’t worry if you’re a beginner, don’t have fully equipped gym, or
can’t do the exercises in this program. This plan is only one of many
we’re going to make available to you. To visit our complete program
library, click here.
6
Training Program 1
Day 1 (Monday)
(1a) Scarecrow
(1b) Facepull
(2a) Standing BB shoulder press
(2b) Wide-grip pull-up
(3a) Renegade row - alternating
(3b) T push-up - alternating
(3c) Cable chop
Day 2 (Tuesday)
Dynamic leg warm-up
(1) Overhead BB lunge
(2) Power clean from hang
(3) BB back squat
(4) BB front squat
(5) Pistol
(6) Dragon flag
Day 3 (Thursday)
(1) Kneeling x-row
(2a) Bent-over pronated BB row
(2b) Flat BB bench press
(3a) Seesaw press
(3b) Iron cross
(3c) Windmill
Day 4 (Friday or Saturday)
Dynamic leg warm-up
(1) Single-arm DB snatch
(2) Sumo BB deadlift
(3) Reverse/rear BB lunge - alternating
(4a) Reverse hyperextension
(4b) Hip bridge – feet on Swissball
(5) BB Rollout
Notes:
1. Add to the above 3 energy system bouts per week. Out of these 3 bouts, 2
should be of the sprint interval nature.
2. AMRAP is short form for As Many Reps As Possible
3. Add 20 minutes of light cardio to the end of each workout.
7
Set / Rep / Rest Scheme
Day 1
Ex
Ex
Ex
Ex
Ex
Ex
Ex
1a
1b
2a
2b
3a
3b
3c
Sets
3
3
2
2
3
3
3
Week 1
Reps
Rest
12
10
12
60
8/6/4
75
8/6/4
75
6
10
6
10
6*
90
Sets
3
3
2
2
3
3
3
Week 2
Reps
Rest
10
10
10
60
7/5/3
75
7/5/3
75
6
10
6
10
6
90
Sets
3
3
2
2
3
3
3
Week 3
Reps
Rest
8
10
8
60
6/3/1
75
6/3/1
75
6
10
6
10
6
90
Sets
3
3
2
2
3
3
3
Sets
2
4
2
2
3
3
Week 1
Reps
12
5
8/6/4
12
AMRAP
AMRAP
Rest
90
120
120
120
90
90
Sets
2
4
2
2
3
3
Week 2
Reps
10
4
7/5/3
8
AMRAP
AMRAP
Sets
2
4
2
2
3
3
Week 3
Reps
8
3
6/3/1
6
AMRAP
AMRAP
Week 4
Sets
Reps
2
15
Omit this week
2
10/5
2
15
3
AMRAP
3
AMRAP
Sets
3
2
2
3
3
3
Week 1
Reps
Rest
15
75
8/6/4
75
8/6/4
75
8
10
8
10
6
90
Sets
3
2
2
3
3
3
Week 2
Reps
Rest
12
75
7/5/3
75
7/5/3
75
8
10
8
10
6
90
Sets
3
2
2
3
3
3
Week 3
Reps
Rest
10
75
6/3/1
75
6/3/1
75
8
10
8
10
6
90
Sets
2
2
2
3
3
3
Week 4
Reps
Rest
15
75
10/5
75
10/5
75
8
10
8
10
6
90
Sets
4
2
3
3
3
3
Week 1
Reps
6
8/6/4
10
12
AMRAP
AMRAP
Sets
4
2
3
3
3
3
Week 2
Reps
5
7/5/3
8
10
AMRAP
AMRAP
Sets
4
2
3
3
3
3
Week 3
Reps
4
6/3/1
6
8
AMRAP
AMRAP
Sets
2
2
2
2
2
2
Week 4
Reps
8
10/5
12
15
AMRAP
AMRAP
Day 2
Ex
Ex
Ex
Ex
Ex
Ex
1
2
3
4
5
6
Day 3
Ex
Ex
Ex
Ex
Ex
Ex
1
2a
2b
3a
3b
3c
Day 4
Ex
Ex
Ex
Ex
Ex
Ex
1
2
3
4a
4b
5
Rest
120
120
120
45
45
45
Rest
90
120
120
90
90
Rest
120
120
120
45
45
45
Rest
90
120
120
90
90
Rest
120
120
120
45
45
45
Week 4
Reps
Rest
12
10
12
60
10/5
75
10/5
75
6
10
6
10
6
90
*Perform 6 reps for the first movement of the telle fly followed by going to failure on each of the
remaining two movement. More specifically you’ll be performing 6 reps of the 145° fly; followed by
AMRAP of the 90° fly; followed AMRAP of the press. You’re to use the same load throughout.
Rest
90
120
120
90
90
Rest
120
120
120
45
45
45
8
Training Program 2
Day 1 (Monday)
(1) Side-lying external rotation
(2a) Incline DB bench press
(2b) Bent-over BB row - supinated
(3a) BB floor press
(3b) T-bar row – neutral grip
(3c) Bent-over BB row to clavicle – pronated
Day 2 (Tuesday)
(1) Power clean from hang
(2) Conventional deadlift
(3a) Front squat
(3b) Glute-ham raise
(4) Single-leg DB deadlift
Day 3 (Thursday)
(1) BB Cuban rotation
(2a) Push press
(2b) Pull-up
(3a) Scott press
(3b) V-bar cable pulldown
(3c) Saxon side bend
Day 4 (Saturday)
(1a) Overhead BB lunges
(1b) Chin-up to sternum
(1c) Windmill
(2a) BB step-up
(2b) Dips
(2c) Single-arm BB rows
(3a) Combo extension-pull
(3b) T push-up
(3c) Iron cross
Notes:
1.
2.
3.
4.
Add to the above 3 interval sprint energy system bouts per week.
AMRAP is short form for As Many Reps As Possible
Add 10 minutes of light cardio to the end of each workout
In addition to the above, implement 40 minutes of cardio or physical activity
each day, separated by at least 6 hours from resistance training or sprint
intervals.
9
Set / Rep / Rest Scheme
Day 1
Ex
Ex
Ex
Ex
Ex
Ex
1
2a
2b
3a
3b
3c
Sets
3
2
2
3
3
3
Week 1
Reps
Rest
12
60
8/6/4
60
8/6/4
60
8
10
8
10
8
120
Sets
3
2
2
3
3
3
Week 2
Reps
Rest
10
60
7/5/3
60
7/5/3
60
10
10
10
10
10
120
Sets
3
2
2
3
3
3
Week 3
Reps
Rest
8
75
6/3/1
75
6/3/1
75
12
10
12
10
12
120
Sets
3
2
2
2
2
2
Week 4
Reps
Rest
6
75
12/6
60
12/6
60
15
10
15
10
15
120
Sets
4
4
3
3
3
Week 1
Reps
6
6
8
AMRAP
8
Rest
120
120
75
75
90
Sets
4
6
3
3
3
Week 2
Reps
Rest
5
120
4
120
8
75
AMRAP 75
8
90
Sets
4
8
3
3
3
Week 3
Reps
Rest
4
120
3
120
8
75
AMRAP 75
8
90
Sets
3
3
3
3
3
Week 4
Reps
6
8
8
AMRAP
8
Sets
3
2
2
3
3
3
Week 1
Reps
Rest
12
60
8/6/4
60
8/6/4
60
8
10
8
10
8
120
Sets
3
2
2
3
3
3
Week 2
Reps
Rest
10
60
7/5/3
60
7/5/3
60
10
10
10
10
10
120
Sets
3
2
2
3
3
3
Week 3
Reps
Rest
8
75
6/3/1
75
6/3/1
75
12
10
12
10
12
120
Sets
3
2
2
2
2
2
Week 4
Reps
Rest
6
75
12/6
60
12/6
60
15
10
15
10
15
120
Sets
3
3
3
3
3
3
3
3
3
Week 1
Reps
8
AMRAP
8
10
AMRAP
10
12
6
12
Sets
3
3
3
3
3
3
3
3
3
Week 2
Reps
Rest
8
10
AMRAP 10
8
120
10
10
AMRAP 10
10
120
12
10
6
10
12
120
Sets
3
3
3
3
3
3
3
3
3
Week 3
Reps
Rest
8
10
AMRAP 10
8
120
10
10
AMRAP 10
10
120
12
10
6
10
12
120
Sets
3
3
3
3
3
3
3
3
3
Week 4
Reps
8
AMRAP
8
10
AMRAP
10
12
6
12
Day 2
Ex
Ex
Ex
Ex
Ex
1
2
3a
3b
4
Day 3
Ex
Ex
Ex
Ex
Ex
Ex
1
2a
2b
3a
3b
3c
Day 4
Ex
Ex
Ex
Ex
Ex
Ex
Ex
Ex
Ex
1a
1b
1c
2a
2b
2c
3a
3b
3c
Rest
10
10
120
10
10
120
10
10
120
Rest
120
120
75
75
90
Rest
10
10
120
10
10
120
10
10
120
10
Training Program 3
Day 1 (Monday)
(1) BB snatch from hang
(2) Full BB back squat
(3a) Stiff-leg deadlift
(3b) BB hack squat
Day 2 (Tuesday)
(1a) Rear BB lunge
(1b) Renegade row - alternating
(1c) T push-up – alternating
(2a) Overhead BB squat
(2b) See-saw press
(2c) Chin-up
(3a) Iron cross
(3b) Windmill
(3c) Rollout
Day
(1a)
(1b)
(2a)
(2b)
(3a)
(3b)
3 (Thursday)
Push-up – feet on Swissball
Supine row
Bent-over BB row – pronated
Flat BB bench press
Wide-grip pull-up
Push press
Day 4 (Saturday)
(1a) Romanian BB split squat
(1b) Neutral grip pull-up
(1c) Standing Scott press
(2a) Overhead forward lunge – alternating
(2b) T-bar row – close neutral grip
(2c) Telle-fly
(3a) BB step-up - alternating
(3b) Hip bridge with feet on Swissball – squeeze contraction for 4 secs.
(3c) BB corner twist
Notes:
1.
2.
3.
4.
Add to the above 3 interval sprint energy system bouts per week.
AMRAP is short form for As Many Reps As Possible
Add 15 minutes of light cardio to the end of each workout
In addition to the above, implement 50 minutes of cardio or physical activity
each day, separated by at least 6 hours from resistance training or sprint
intervals.
11
Set / Rep / Rest Scheme
Day 1
Ex
Ex
Ex
Ex
1
2
3a
3b
Sets
4
3
4
4
Week 1
Reps
Rest
5
120
5/10
120
6
60
6
60
Sets
4
3
6
6
Week 2
Reps
Rest
4
120
4/8
120
4
60
4
60
Sets
4
3
8
8
Week 3
Reps
Rest
3
120
3/6
120
3
60
3
60
Sets
3
2
3
3
Week 4
Reps
Rest
6
120
6/12
120
8
120
8
120
Sets
3
3
3
3
3
3
3
3
3
Week 1
Reps
8
8
6
10
10
AMRAP
12
8
AMRAP
Rest
10
10
120
10
10
120
10
10
120
Sets
3
3
3
3
3
3
3
3
3
Week 2
Reps
Rest
8
10
8
10
6
120
10
10
10
10
AMRAP 120
12
10
8
10
AMRAP 120
Sets
3
3
3
3
3
3
3
3
3
Week 3
Reps
Rest
8
10
8
10
6
120
10
10
10
10
AMRAP 120
12
10
8
10
AMRAP 120
Sets
3
3
3
3
3
3
3
3
3
Week 4
Reps
8
8
6
10
10
AMRAP
12
8
AMRAP
Rest
10
10
120
10
10
120
10
10
120
Sets
2
2
3
3
3
3
Week 1
Reps
AMRAP
AMRAP
5/10
5/10
5/10
5/10
Rest
45
45
60
60
60
60
Sets
2
2
3
3
3
3
Week 2
Reps
Rest
AMRAP 45
AMRAP 45
4/8
60
4/8
60
4/8
60
4/8
60
Sets
2
2
3
3
3
3
Week 3
Reps
Rest
AMRAP 45
AMRAP 45
3/6
60
3/6
60
3/6
60
3/6
60
Sets
2
2
2
2
2
2
Week 4
Reps
AMRAP
AMRAP
6/12
6/12
6/12
6/12
Rest
45
45
60
60
60
60
Sets
3
3
3
3
3
3
3
3
3
Week 1
Reps
8
AMRAP
8
10
10
8*
12
AMRAP
8
Rest
10
10
120
10
10
120
10
10
120
Sets
3
3
3
3
3
3
3
3
3
Week 2
Reps
Rest
8
10
AMRAP 10
8
120
10
10
10
10
8*
120
12
10
AMRAP 10
8
120
Sets
3
3
3
3
3
3
3
3
3
Week 3
Reps
Rest
8
10
AMRAP 10
8
120
10
10
10
10
8*
120
12
10
AMRAP 10
8
120
Sets
3
3
3
3
3
3
3
3
3
Week 4
Reps
8
AMRAP
8
10
10
8*
12
AMRAP
8
Rest
10
10
120
10
10
120
10
10
120
Day 2
Ex
Ex
Ex
Ex
Ex
Ex
Ex
Ex
Ex
1a
1b
1c
2a
2b
2c
3a
3b
3c
Day 3
Ex
Ex
Ex
Ex
Ex
Ex
1a
1b
2a
2b
3a
3b
Day 4
Ex
Ex
Ex
Ex
Ex
Ex
Ex
Ex
Ex
1a
1b
1c
2a
2b
2c
3a
3b
3c
*Perform 8 reps for the first movement of the Telle Fly followed by going to failure on each of the
remaining two movement. More specifically you’ll be performing 8 reps of the 145° fly; followed by
AMRAP of the 90° fly; followed AMRAP of the press. You’re to use the same load throughout.
12
Energy Work Prescription
Feel free to choose a different protocol each bout. Running sprints are by far the most
effective, followed by the other interval sprints with the medium-high steady state option
being the least effective but usually the easiest to adhere to.
Medium-high intensity Option - medium-high intensity bouts done at a continuous pace for
45 minutes to an hour - aerobic classes, stair climber (“reverse escalator”), rowing machine,
upright bike or treadmill, hike, speed-walk, etc
Target HR is 80% max. The formula is 220 – your age x .80
Interval Protocols
1. Bike sprints are done on the upright bike at the gym. Begin with a 5-minute warm-up.
Then, with the bike at the highest level, sprint for 30 seconds as fast as you can. At the
end of the 30 seconds cycle at 40-60rpm for 90 seconds. Begin with 12 sprints, adding a
sprint each bout until you reach 15.
I. After reaching 15 sprints successfully, change protocol to 30 seconds of sprint, 60
seconds of slow. Drop back down to 12 and increase each subsequent bout by 1
sprint.
II. When you reach 15 sprints at 30 on / 60 slow, reduce “jog” portion further to 30 on
/ 45 slow and drop back to 12 sprints.
III. Finally upon getting to 15 sprints using the 30 seconds on, 45 seconds off protocol,
reduce “jog” portion to equal sprint portion at 30 seconds on / 30 seconds “jog.”
Using that protocol, reduce to 12 sprints, adding 1 bout per week until you reach 20
sprints.
*finish each session with 10 minutes of low intensity pedaling.
2. Rowing sprints are done on the rowing machine at the gym. Begin with a 5-minute
warm-up. Then, sprint (using a heavy leg drive and smooth arm pull) for 15 seconds as
fast as you can. At the end of the 15 seconds row at a pace similar to a jog for 45
seconds. Begin by repeating this cycle 12 times. Add a sprint to each bout until you
reach 15.
I. Upon successfully reaching 15 sprints using the 15/45 interval, change protocol to
15/30. Once again begin by repeating this cycle 12 times, adding a sprint to each
bout until you reach 15 sprints.
II. Finally upon reaching 15 sprints with the 15/30 protocol, change to a 20 second
sprint / 20 second jog interval. Begin with 12 sprints and add a bout to each
subsequent workout until you reach 20 sprints.
3. Running Sprints
I. Protocol 1 – 60m sprints. These are simple HIIT sprints. Sprint 60m (or yards),
II.
III.
IV.
walk back and repeat (with no rest). Week 1 – 15 sprints, Week 2 – 16 sprints;
Week 3 – 17 sprints; Week 4 – 18 sprints.
Protocol 2 - IBUR sprints. The protocol Christian Thibaudeau outlines here will
suffice
Protocol 3 – Stairs/hills. If access to 50 to 75 steps is available to you for sprints
use stairs. If not, use a large hill with a medium grade incline. Sprint up, walk back
down. Week 1 – 12 sprints, Week 2 – 13 sprints; Week 3 – 14 sprints; Week 4 – 15
sprints.
Protocol 4 – 400m Sprints. Sprint 400m, rest 90 seconds, repeat. Week 1 – 5
sprints, Week 2 – 6 sprints; Week 3 – 7 sprints; Week 4 – 6 sprints (with 60 second
rest instead of 90)
13
Exercise Instruction
The exercise links below provide descriptions, pictures and/or video outlining the general
movement patternsexercises you’ll be using during this phase.
By “general movement pattern,” we mean the basic form of an exercise, and not the specific
variation. Consider the bench press, for example. The bench press itself can be considered
the general movement pattern, while barbell bench press and dumbbell bench press can be
considered the specific variations. )RUDFRPSUHKHQVLYHH[HUFLVHGDWDEDVHFOLFNKHUH
Because we didn’t provide separate links to barbell bench press and dumbbell bench press,
you’re to execute the movements using the same form. The only difference is, quite simply,
that the barbell bench press is performed with a barbell while the dumbbell bench press is
performed with dumbbells. Nothing about the general movement changes; in other words, a
bench press is largely a bench press.
For all general movements, simply assume that the same form, technique and execution apply
irrespective of the type of resistance (forms of resistance being barbell, dumbbell, cable,
machine, etc).
In addition, over the course of the next year you’ll be performing a number of variations of
basic movements. For instance, you could be performing a seated version of an exercise in
one program but then a standing version in a subsequent program.
The different body positions for different basic exercise variations can include seated upright,
standing, lying flat, seated on an incline and lying on a decline.
Finally, a note about hand placement and grip width. Different exercises require the use of
different hand grips and widths. Here are some basic definitions for hand positions and grip
widths:
‰
‰
‰
‰
‰
‰
Pronated: overhand grip
Supinated: underhand grip
Neutral / Parallel: palms facing inward
Wide Grip: shoulder width and wider *
Medium: shoulder width to 2 inches inward from shoulder width *
Close Grip: hands anywhere from 1 to 8 inches apart *
* Please note that these vary by the individual.
14
Dynamic Leg Warm-up
(1)
(2)
(3)
(4)
(5)
(6)
(7)
Ex
Ex
Ex
Ex
Ex
Ex
Ex
1
2
3
4
5
6
7
Step-over - here
Step-under - here
Scorpions - here
Bird dog -here
Bent-over body rotations - here
Back / forward leg swings - here
Side-to-side leg swings here
Sets
2
2
2
2
2
2
2
Reps
12
12
12
8
12
12
12
Additional instruction
Like all unilateral exercises, perform the prescribed sets and reps for each side. If an
exercise calls for 2 sets of 12 each side should receive 12 reps. It’s your discretion
however when determining whether you alternate between sides or perform all of the
reps for one side before moving on to the second (for movements 1 through 5 above,
alternating is the most logical option however).
15
Wave Loading
Wave loading can be a little tricky at first but once you get a hang of things, it’s smooth
sailing. The most important thing for you to keep in mind is that there is no need to be too
technical. Leave your calculators at home. Here's an example that should give you a pretty
good idea of how things are to go.
Squat 2 x 8/6/4 – this denotes 2 waves of 3 sets each. Written out, it looks like the following:
*Set 1 - 8 reps at 275lbs (submaximal effort)
*Set 2 - 6 reps at 285lbs (submaximal effort)
*Set 3 - 4 reps at 305lbs (submaximal effort)
**Set 4 - 8 reps at 285lbs (maximal effort)
**Set 5 - 6 reps at 305lbs (maximal effort)
**Set 6 - 4 reps at 335lbs (maximal effort)
*Wave 1 consisting of sets 1,2 and 3; **Wave 2 being comprised of sets 4, 5
and 6.
Again don't go computing percentages or inferring anything from the load progressions other
than the fact that sets 1 to 3 are submaximal while sets 4 to 6 are maximal. What this means
is that sets 1 through 3 should be challenging but not a struggle while sets 4 through 6
should be all out, balls to the wall gutteral unleashing (or as near as one can practically get to
maximal effort). You see, set 3 of the first wave will potentiate neuron activation for sets 4
and to an extent set 5 without leaving you fatigued for set 6.
A variation on this theme is seen with the 3 x 5/10 prescription. In this case it’s 3 waves
consisting of 2 sets each.
For the supersetted exercises it's the same but go back and forth between exercises.
See Christian T's article here as it describes wave loading well:
Wave Loading
16
Exercise Links
Olympic Variations
The Bear [t-nation.com – entire article]
Clean from hang [exrx.net]
Clean with jerk [exrx.net]
Dumbbell snatch [t-nation.com – last exercise]
Snatch [exrx.net]
Deadlift Variations
Deadlift [exrx.net]
King deadlift [t-nation.com – last exercise]
Snatch grip deadlift [t-nation.com – 1/2 way down page]
Stiff-leg deadlift [exrx.net]
Sumo deadlift [t-nation.com – 1/4 way down page]
Calves
Donkey calf raise (use dip belt for load) [exrx.net]
Leg press calf raise [exrx.net]
Seated calf raise [exrx.net]
Standing calf raise [exrx.net]
Vertical pull
Cable pulldown [exrx.net]
Chin-up [exrx.net]
Parallel grip chin-up [bodybuilding.com – 1st variation]
Pull-up [exrx.net]
Sternum chin-up [t-nation.com – 1st exercise]
Towel / rope chin-up [t-nation.com – end of article]
Upright row [exrx.net]
Vertical Press
Bent press [t-nation.com – 1st exercise]
Front raise [exrx.net]
Push press [exrx.net]
Scott press [larryscott.com – scroll down]
See-Saw press [bodybuilding.com – 7th exercise]
Shoulder press [exrx.net]
Biceps
Cable curl [exrx.net]
Barbell curl [exrx.net – use straight bar]
Dumbbell curl [exrx.net]
Lying curl (Lazy man curl) [t-nation.com – 6th exercise]
Preacher curl [exrx.net]
Abdominal
Cable kneeling crunch [exrx.net]
Cable woodchopper [chekinstitute.com - figure 16]
Decline bench sit-up [bodybuilding.com – 8th exercise]
Dragon flag [evfit.com – scroll 1/2 way down page]
Hanging leg raise [exrx.net]
Hanging leg raise with pike [t-nation.com –1/4 way down]
Jackknife sit-up [exrx.net]
Rollout [t-nation.com – exercise A1]
Russian twist [t-nation.com – 2nd exercise in circuit]
Saxon side bend [t-nation.com – 4th exercise]
Exercise Complexes
Combo extension-pull [t-nation.com – 1st exercise]
T Push-up [t-nation.com – 4th exercise]
Iron Cross [bodybuilding.com]
Squat Variations
Back squat [exrx.net]
Box squat [t-nation.com – entire article]
Front squat [exrx.net]
Hack squat [exrx.net]
Single leg split squat [exrx.net]
Zercher squat [t-nation.com –1/2 way down]
Additional leg exercises
Glute-ham raise [bodybuilding.com – 1st exercise]
Good-Morning [exrx.net]
Hip Bridge [Dartmouth - 9th exercise]
Leg curl [exrx.net]
Leg press [exrx.net]
Lunge [exrx.net]
one leg back extension [t-nation.com – 1st exercise]
Overhead lunge [t-nation.com 6th exercise]
Pull through [t-nation.com –1/2 way down]
Rear Lunge [exrx.net]
Step-up [exrx.net]
Zercher good morning [t-nation.com –1/2 way down]
Horizontal pull
Bent-over row [exrx.net]
Cable row [exrx.net]
Supine row [exrx.net]
T-bar row [exrx.net]
Renegade row [bodybuilding.com]
Reverse Push-up [exrx.net]
Horizontal Press
Bench press [exrx.net]
Cable crossover [bodybuilding.com – 1st exercise]
Dips [exrx.net]
Fly [exrx.net]
Pull-over [exrx.net]
Push-up [exrx.net]
Telle Fly [t-nation.com – 4th exercise]
Triceps
Cable pressdown [exrx.net]
Close-grip bench press [exrx.net]
Floor press [weightliftingdiscussion.com]
Lying triceps extension [exrx.net]
Overhead triceps extension [exrx.net]
Postural / Corrective
Cable external rotation [exrx.net]
Cuban rotation [t-nation.com – 1st exercise]
Face pulls [t-nation.com – 3rd exercise]
Kneeling cable x-row [t-nation.com – 3rd exercise]
Poor man’s shoulder horn [t-nation.com – 7th exercise]
Rear lateral raise [exrx.net]
Scapular wall slide [t-nation.com – 1st exercise]
Scare crow [t-nation.com – 8th exercise]
Side-lying external rotations [familydoctor.org – ex.2]
Straight-arm cable pressdown [exrx.net]
Wall push-up [uhseast.com]
17
Training Program Notation (1A, 1B, etc.)
The exercises are ordered either by number (1,2,3, etc.) or by a number/letter combination
(1, 2a, 2b, 3, etc.) What does this mean?
Basically, perform the exercises in numerical order. Perform all the sets of exercise 1 first, all
the sets of exercise 2 second, and so forth.
If there is more than one exercise with a given number (e.g., 2a, 2b, etc.) they are to be done
together as “supersets.” Instead of performing all the sets of exercise 2a before moving on to
exercise 2b, you would perform one set of exercise 2a and then one set of exercise 2b,
alternating back and forth between the exercises marked with a “2” until all sets have been
completed. After all the “2” exercises have been completed in the alternating fashion, you
would move on to the exercise (or group of exercises) marked “3” (or 3a, 3b. etc.). An
example will make this clear.
Example of Training Notation:
DAY 4 (SATURDAY)
(1) Kneeling Cable External Rotation
3 x 8 (each side)
60 seconds
(2a) Push Press
6x4
75 seconds
(2b) Medium-grip Chin-up
6x4
75 seconds
(3a) Slight Incline Dumbbell Fly
3 x 12
45 seconds
(3b) Dumbbell Rear Lateral Raise
3 x 12
45 seconds
Actual Order of Exercises:
1.
2.
3.
External Rotation (Exercise 1, Set 1 of 3, 8 Reps, Rest 60 seconds)
External Rotation (Exercise 1, Set 2 of 3, 8 Reps, Rest 60 seconds)
External Rotation (Exercise 1, Set 3 of 3, 8 Reps, Rest 60 seconds)
4.
5.
6.
7.
8.
9.
12.
Push Press (Exercise 2a, Set 1 of 6, 4 Reps, Rest
Chin-Up (Exercise 2b, Set 1 of 6, 4 Reps, Rest 75
Push Press (Exercise 2a, Set 2 of 6, 4 Reps, Rest
Chin-Up (Exercise 2b, Set 2 of 6, 4 Reps, Rest 75
Push Press (Exercise 2a, Set 3 of 6, 4 Reps, Rest
Chin-Up (Exercise 2b, Set 3 of 6, 4 Reps, Rest 75
Continue for sets 4, 5, and 6
10.
11.
12.
13.
14.
15.
Incline Fly (Exercise 3a, Set 1 of 3, 12 Reps, Rest 45 seconds)
Rear Raise (Exercise 3b, Set 1 of 3, 12 Reps, Rest 45 seconds)
Incline Fly (Exercise 3a, Set 2 of 3, 12 Reps, Rest 45 seconds)
Rear Raise (Exercise 3b, Set 2 of 3, 12 Reps, Rest 45 seconds)
Incline Fly (Exercise 3a, Set 3 of 3, 12 Reps, Rest 45 seconds)
Rear Raise (Exercise 3b, Set 3 of 3, 12 Reps, Rest 45 seconds)
75 seconds)
seconds)
75 seconds)
seconds)
75 seconds)
seconds)
18
Unilateral Movements
With respect to the unilateral movements (i.e. single-leg, single-arm and single side
movements), complete the prescribed reps for each limb / side. Meaning that if you are to do
3 sets of 5 for leg curls, a total of 10 reps between the two sides are to be performed per set
(5 reps for the right leg + 5 reps for the left leg). Unless specified as “alternating” complete
the prescribed reps for one side before performing any reps for the other side (essentially one
side at a time).
19
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