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    Workout Phase 1

    Uploaded by

    zhang xia
    The document outlines a 3 day per week workout routine aimed at increasing strength and developing a hardened physique over 4 weeks. The routine involves lifting Monday, Wednesday, and Friday, targeting different muscle groups each day. Exercises include incline presses, weighted chin ups, bulgarian split squats, and romanian deadlifts. Training methods like RPT and Kino repetition training are used. The routine is described as the foundation for building a proportionate physique with muscle density, with future phases planned to incorporate exercise rotation and a higher volume "Shrink Wrap" program.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Workout Phase 1

    Uploaded by

    zhang xia
    2K views8 pages
    The document outlines a 3 day per week workout routine aimed at increasing strength and developing a hardened physique over 4 weeks. The routine involves lifting Monday, Wednesday, and Friday, targeting different muscle groups each day. Exercises include incline presses, weighted chin ups, bulgarian split squats, and romanian deadlifts. Training methods like RPT and Kino repetition training are used. The routine is described as the foundation for building a proportionate physique with muscle density, with future phases planned to incorporate exercise rotation and a higher volume "Shrink Wrap" program.

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    The document outlines a 3 day per week workout routine aimed at increasing strength and developing a hardened physique over 4 weeks. The routine involves lifting Monday, Wednesday, and Friday, targeting different muscle groups each day. Exercises include incline presses, weighted chin ups, bulgarian split squats, and romanian deadlifts. Training methods like RPT and Kino repetition training are used. The routine is described as the foundation for building a proportionate physique with muscle density, with future phases planned to incorporate exercise rotation and a higher volume "Shrink Wrap" program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views8 pages

    Workout Phase 1

    Uploaded by

    zhang xia
    The document outlines a 3 day per week workout routine aimed at increasing strength and developing a hardened physique over 4 weeks. The routine involves lifting Monday, Wednesday, and Friday, targeting different muscle groups each day. Exercises include incline presses, weighted chin ups, bulgarian split squats, and romanian deadlifts. Training methods like RPT and Kino repetition training are used. The routine is described as the foundation for building a proportionate physique with muscle density, with future phases planned to incorporate exercise rotation and a higher volume "Shrink Wrap" program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    The Workout Routine

    Now for the Moment You’ve Been Waiting For! Hopefully


    you’ve read everything up until this point (and not just
    scrolled down to this section). You see, there’s a lot of
    super important concepts at work! I always love
    explaining the strategies and the ‘WHY’ behind
    everything we are doing! That’s what gets me super
    motivated and excited.

    So the first 4 weeks of the program is our low volume


    minimalistic phase. The goal is simple - to increase
    strength - specially on our Incline Press, Standing Press,
    Weighted Chin up and Bulgarian Split Squat.

    Week by week, as you hit personal records, you are going


    to look better than ever. Combine that with leaning down
    from the nutrition plan and your physique is going to
    become dense, defined and hardened.

    On this routine we will be lifting three days per week on


    Monday, Wednesday and Friday! This is as optimal as it
    gets for maximizing performance and recovery.
    Remember, our muscles DO NOT build when we are
    training. Rather, they build when we are resting. Lifting
    just three days per week allows for amazing recovery and
    maximum intensity.
    On Monday, we will be hitting our shoulders, lats and
    triceps! On this day we will be hitting overhead presses,
    weighted chin ups, triceps extensions and lateral raises.
    Now it’s important to note that we will also be hitting our
    chest indirectly from overhead press and our biceps from
    weighted chin ups.

    On Wednesday, we will be hitting our legs and traps! I’ve


    been incorporating more trap work into my routines and
    I’ve seen awesome results. I believe the traps can really
    make your physique look more dominant and powerful.
    For this workout we will be hitting bulgarian split squats,
    romanian deadlifts, hip thrusts and shrugs. Getting
    stronger on these exercises will develop a powerful and
    perfectly proportioned lower body. Note, I’ve left calf
    training out. Training calves is a very, very low ROI (return
    on investment) activity. The calf muscle is highly genetic.
    Some people have amazing calves naturally and barely
    train them. Others have super average calves and train
    them 3x per week.

    On Friday, we will be hitting Incline Presses, Pinned


    Hammer Curls, Bent Over Flyes and Hanging Knee
    Raises. We will be training our chest, biceps, rear delts
    and abs. As well, we will be hitting our triceps and
    shoulders indirectly from the Incline Press. Now, it may
    seem crazy that we are just doing one chest exercise -
    the Incline Press. But trust me, this works crazy well! The
    Incline Press does a killer job at developing the upper
    chest. In fact, it does an amazing job at turning your
    chest into something that resembles a greek gods plate
    of armour. I’ve actually found I make more consistent
    strength gains just focusing on one chest exercise. (Don’t
    worry we will be doing a lot more chest volume in the
    shrink wrap phase.. For this phase, we are going to focus
    on getting, really, really strong!!!

    Now many people focus way too much on flat benching


    and chest flyes. They end up developing these oversized,
    droopy, puffy - bodybuilder pics! Not a good look. If you
    want to have the movie star chest! Similar to Chris
    Hemsworth, Brad Pitt and Henry Cavill - you want to
    focus on getting really strong on the Incline Press.

    The Workout Routine for a Hardened Physique:

    Monday

    Standing Barbell Press: 3 sets RPT (4-6, 4-6, 6-8)

    Weighted Chin-ups: 3 sets RPT (5, 6, 8)

    One Arm Overhead Triceps Extensions: 3 sets RPT (8-10,


    8-10, 10-12)

    Leaning Lateral Raises: Rest Pause (12-15 reps + 4-5, 4-


    5, 4-5)

    Bulgarian Split Squats: 3 sets RPT (6-8, 6-8, 8-10)

    Romanian Deadlifts: 4 sets x 10-12 reps (Kino Rep


    Training)

    Single Leg Hip Thrusts: 3 sets x 10-12 reps (Kino Rep


    Training)

    DB Leaning Shrugs: 4 sets x 10-15 reps (Kino Rep


    Training)

    Friday

    Incline Bench Press: 4 sets RPT (4-5, 5-6, 6-8, 8-10)

    Pinned Hammer Biceps Curls: 4 sets (4-6, 4-6, 6-8, 6-8)

    Bent Over Flyes: Rest Pause (12-15 reps + 4-5, 4-5, 4-5)

    Hanging Knee Raises: 4 sets of 8-12 reps (Kino Rep


    Training)
    Training Notes
    THE WORKOUT ROUTINE: Phase One

    Some notes for the routine...

    RPT reverse to reverse pyramid training. After 2-3 warm


    up sets (only for first two exercises of the workout), you
    will perform your heaviest set first. Rest a full 3 minutes
    between sets. For your second set reduce the weight by
    10% (use weight added plus bodyweight for weighted
    chins). Rest 3 minutes. For your third and final set reduce
    the weight by 10%.. For biceps curls simply reduce the
    weight by 5 lbs per set.

    Now for most exercises there is a rep range to work


    towards. The goal is to hit the top end of the rep range on
    all three sets. Once you hit the top end of the rep range,
    the next workout you will increase the weight by 5 lbs.
    For weighted chin ups, I recommend increasing the
    weight by 2.5 lbs per workout (add 2.5 lbs to your chin up
    belt).

    For rest pause training pick a weight you can perform for
    12-15 reps. This is your activation set. Just rest 10-15
    seconds and using the same weight perform 5-6 reps.
    Rest 10-15 seconds and perform another set of 5-6 reps.
    Rest 10-15 seconds and perform 5-6 reps. Finished. Aim
    to build up to 15 reps on your first set and 3 sets of 5 on
    the mini sets, before increasing the weight.

    For Kino Rep Training, start with a light weight. Increase


    the weight each set. For example, for Romanian Deadlifts
    you may perform 135 lbs for 12 reps, 165 lbs for 12 reps,
    185 lbs for 12 reps and 205 lbs for 10 reps.

    Kino rep training is a good way to train when you don’t


    want to go too heavy. I like doing this style of training for
    romanian deadlifts and shrugs.

    For single leg hip thrusts perform bodyweight for 10-12


    reps. For your second weight you can add a light
    dumbbell and perform 10-12 reps. For your third set you
    can increase the weight again. Same with hanging leg
    raises (start with bodyweight, then add 5-10 lbs and
    increase the weight on your third and fourth set if
    possible). Make sure for Kino Rep Training that you don’t
    go too light in the beginning. Your last two sets should be
    very challenging. Your second set shouldn’t exhaust you
    but you should definitely feel it.
    What’s to Come in the
    Future
    THE WORKOUT ROUTINE: Phase One

    Now this first routine is our bread and butter!!! This will
    set the foundation for an incredible physique! We will be
    developing a perfect and proportionate lower body. We
    will be adding incredible muscle density throughout your
    upper body with flawless proportion.

    Now for the second month, I will be sharing the version


    two of this program! If you hit any plateau’s on by week 4
    or 5 or 6. I will adjust you onto the new training program!
    This will utilize exercise rotation to allow you to keep
    building strength and muscle. It works crazy well and
    we’ll be throwing in some really awesome exercises!

    Then, for month three, I’ll be teaching you the Shrink


    Wrap Program. This is where you will experience the
    fastest pure muscle growth of your life. This stage works
    so damn well after 8 weeks of intense low volume lifting!
    It’s crazy powerful….

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