8 WEEK CHALLANGE / MALE HOME PHASE 1

TRAINING TEMPLATES

1
 8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE

Phase 1 - 4 X 12 Isometrics
Sets & reps 4 x 12
Tempo 3310
Contraction focus is isometric
Stimulus is metabolic WEEKS 1-3

Day Workout Steps

Monday Push 1 10,000

Tuesday Push 2 10,000

Wednesday Rest 10,000

Thursday Pull 1 10,000

Friday Pull 2 10,000

Saturday Legs 1 10,000

Sunday Rest 10,000

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 8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE

Push 1
A Flat Bench Press
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 3310 90
2 4 12 3310 90
3 4 12 3310 90
4 4 12 3310 90

B Feet Elevated Push Up Hands Shoulder Width

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 3310 90
2 4 12 3310 90
3 4 12 3310 90
4 4 12 3310 90

C Flat DB Flyes
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 3 10 3310 90
2 3 10 3310 90
3 3 10 3310 90
4 3 10 3310 90

D DB Shoulder Press Pronated

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 3 12 3310 90
2 3 12 3310 90
3 3 12 3310 90
4 3 12 3310 90

E DB Lateral Raises Triple Contraction

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 3 10 2010 75
2 3 10 2010 75
3 3 10 2010 75
4 3 10 2010 75

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 8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE

Push 1
F Banded Pushdowns
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15 3310 45
2 4 15 3310 45
3 4 15 3310 45
4 4 15 3310 45

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 8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE

Push 2
A Seated Shoulder Press
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 3310 90
2 4 12 3310 90
3 4 12 3310 90
4 4 12 3310 90

B Forward Leaning DB Lateral Raises

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15 2012 75
2 4 15 2012 75
3 4 15 2012 75
4 4 15 2012 75

C Close Grip Push Ups

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 3310 90
2 4 12 3310 90
3 4 12 3310 90
4 4 12 3310 90

D Flat DB Flyes Pronated Grip

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 2111 90
2 4 12 2111 90
3 4 12 2111 90
4 4 12 2111 90

E Lying Triceps Extensions

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 3310 75
2 4 12 3310 75
3 4 12 3310 75
4 4 12 3310 75

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 8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE

Pull 1
A Pull Up or Banded Pulldown Mid Pronated
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 6 2410 120
2 4 6 2410 120
3 4 6 2410 120
4 4 6 2410 120

B One Arm DB Row

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 2310 100
2 4 12 2310 100
3 4 12 2310 100
4 4 12 2310 100

C Banded Straight Arm Pulldown

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15 2210 75
2 4 15 2210 75
3 4 15 2210 75
4 4 15 2210 75

D Seated Banded Pull to Neck

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15 2010 60
2 4 15 2010 60
3 4 15 2010 60
4 4 15 2010 60

E 450 Incline DB Curl

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 3310 90
2 4 12 3310 90
3 4 12 3310 90
4 4 12 3310 90

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 8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE

Pull 1
F Banded Hammer Curl
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15-20 2010 65
2 4 15-20 2010 65
3 4 15-20 2010 65
4 4 15-20 2010 65

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 8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE

Pull 2
A Pull Up or Banded Pulldown Neutral
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 8 2310 120
2 4 8 2310 120
3 4 8 2310 120
4 4 8 2310 120

B One Arm T Bar Row

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 2210 100
2 4 12 2210 100
3 4 12 2210 100
4 4 12 2210 100

C Bent Over BB Row

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 10 2310 100
2 4 10 2310 100
3 4 10 2310 100
4 4 10 2310 100

D 650 Incline Zottman Curls

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 2310 100
2 4 12 2310 100
3 4 12 2310 100
4 4 12 2310 100

E BB Curl
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15 2010 60
2 4 15 2010 60
3 4 15 2010 60
4 4 15 2010 60

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 8 WEEK CHALLANGE / MALE HOME PHASE 1
TRAINING TEMPLATES

PHASE 1 HOME PROGRAM MALE

Legs 1
A Heels Elevated Front Foot Split Squat
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 10-12 2210 120

2 4 10-12 2210 120
3 4 10-12 2210 120
4 4 10-12 2210 120

B Heels Elevated Goblet Squat

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 12 2310 120
2 4 12 2310 120
3 4 12 2310 120
4 4 12 2310 120

C Banded Leg Extensions

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 15 2010 90
2 4 15 2010 90
3 4 15 2010 90
4 4 15 2010 90

D Lying Leg Curl DB Between Feet or Banded

WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 10-12 3310 120

2 4 10-12 3310 120
3 4 10-12 3310 120
4 4 10-12 3310 120

E BB Romanian Deadlift
WEEK SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4

1 4 10-12 3310 120

2 4 10-12 3310 120
3 4 10-12 3310 120
4 4 10-12 3310 120

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