MONDAY DAY 1 - CHEST & BACK

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE TEMPO SET REPS SET REPS SET REPS SET REPS NOTES REST

A1 BARBELL BENCH PRESS 3-0-1 6 10/8/6/10/8/6 6 9/7/5/9/7/5 6 8/6/4/8/6/4 6 7/5/3/7/5/3 SLOW DESCEND FOR 3 SECS, PAUSE FOR 1 SEC AT PEAK CONTRACTION 3 MINS

A2 PRONATED SEATED ROW 2-0-1 6 12 6 10 6 8 6 6 SLOW PULL FOR 2 SECS AND PAUSE FOR 1 SEC DURING STRETCH 3 MINS

B1 INCLINE DB PRESS 3-0-1 3 12 4 10 3 8 4 6 SLOW DESCEND FOR 3 SECS, PAUSE FOR 1 SEC AT PEAK CONTRACTION 2 MINS

B2 SINGLE-ARM LAT PULLDOWN 2-0-1 3 12 4 10 3 8 4 6 SLOW PULL AND 1 SEC PAUSE AT CONTRACTION 2 MINS

C1 BODYWEIGHT CHEST DIPS 4-0-1 2 MAX 2 MAX 3 MAX 3 MAX SLOW DESCEND FOR 4 SECS AND PAUSE FOR 1 SEC AT PEAK CONTRACTION 3 MINS

C2 PULL UPS 2-0-1 2 MAX 2 MAX 3 MAX 3 MAX SLOW ECCENTRIC AND PAUSE FOR 1 SEC AT TOP 3 MINS

A1 - Wave loading scheme; to start off pick a weight you can comfortably do 10 reps with, increase weight on first 3 sets with which you can do 8 and 6 reps respectively, then add 1.25 to 2.5kgs heavier than your first 3 sets and
follow the same increase weight pattern for the last 3 sets. DO NOT LOAD MORE WEIGHTS THAN YOU CAN HANDLE.

A2 - Keep the movement controlled for every rep, increase the weight each week

B1 - Keep the movement controlled for every rep, increase the weight each week

B2 - Keep the movement controlled for every rep, increase the weight each week

C1 - Try to increase the number of reps each week with your own bodyweight

C2 - Try to increase the number of reps each week with your own bodyweight

CARDIO : LOW INTENSITY CARDIO FOR 20 MINS

STEPS: 12,000-14,000. EVERDAY.
 TUESDAY DAY 2 - LOWER BODY
WEEK 1 WEEK 2 WEEK 3 WEEK 4
EXERCISE TEMPO SET REPS SET REPS SET REPS SET REPS NOTES REST

A1 SMITH MACHINE SQUAT 3-0-0 6 10/8/6/10/8/6 6 9/7/5/9/7/5 6 8/6/4/8/6/4 6 7/5/3/7/5/3 SLOW DESCEND FOR 3 SECS, NO PAUSES AT BOTTOM AND TOP 3 MINS

A2 LEG CURL 3-0-1 6 12 6 10 6 8 6 6 SLOW EXTENSION FOR 2 SECS AND PAUSE FOR 1 SEC AT TOP 3 MINS

B1 BULGARIAN SPLIT SQUAT 3-0-1 3 12 4 10 3 8 4 6 SLOW DESCEND FOR 3 SECS, PAUSE FOR 1 SEC AT PEAK CONTRACTION 2 MINS

B2 ADDUCTORS 3-0-1 3 12 4 10 3 8 4 6 I’ll SEND YOU AN EXECUTION VIDEO 2 MINS

C1 LEG EXTENSION 3-0-1 2 15 2 12 3 10 3 8 SLOW DESCEND FOR 4 SECS AND PAUSE FOR 1 SEC AT PEAK CONTRACTION 3 MINS

C2 STIFF LEG DEADLIFT 2-0-1 2 15 2 12 3 10 3 8 HAMSTRING AND GLUTE FOCUSED 3 MINS

A1 - Wave loading scheme; to start off pick a weight you can comfortably do 10 reps with, increase weight on first 3 sets with which you can do 8 and 6 reps respectively, then add 1.25 to 2.5kgs heavier than your first 3 sets and
follow the same increase weight pattern for the last 3 sets. SLOW DESCEND FOR 3 SECS, NO PAUSE AT BOTTOM OR AT PEAK, KEEP THE WEIGHTS MOVING FOR THE ENTIRETY OF THE REP RANGE

A2 - Keep the movement controlled for every rep, increase the weight each week

B1 - Keep the movement controlled for every rep, increase the weight each week. This movement will be quad-biased so keep the weights moving just like Smith Squat.

B2 - Keep the movement controlled for every rep, increase the weight each week

C1 - Increase the weight each week in small increments

C2 - Increase the weight each week in small increments

CARDIO : LOW INTENSITY CARDIO FOR 20 MINS

STEPS: 12,000-14,000. EVERDAY.
 THURDSAY DAY 3 - SHOULDERS & ARMS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
EXERCISE TEMPO SET REPS SET REPS SET REPS SET REPS NOTES REST

A1 SEATED SHOULDER PRESS 3-0-1 6 10/8/6/10/8/6 6 9/7/5/9/7/5 6 8/6/4/8/6/4 6 7/5/3/7/5/3 SLOW DESCEND FOR 3 SECS, 1 SEC PAUSE AT PEAK CONTRACTION 3 MINS

A2 PREACHER CURL 3-0-1 6 12 6 10 6 8 6 6 SLOW EXTENSION FOR 2 SECS AND PAUSE FOR 1 SEC AT TOP 3 MINS

B1 SEATED LATERAL RAISES 3-0-1 3 12 4 10 3 8 4 6 SLOW DESCEND FOR 3 SECS, PAUSE FOR 1 SEC AT PEAK CONTRACTION 2 MINS

B2 TRICEPS PRESSDOWN 3-0-1 3 12 4 10 3 8 4 6 I’ll SEND YOU AN EXECUTION VIDEO 2 MINS

C1 MACHINE CURL 3-0-1 2 15 2 12 3 10 3 8 SLOW DESCEND FOR 3 SECS AND PAUSE FOR 1 SEC AT PEAK CONTRACTION 3 MINS

C2 WEGIHTED UPRIGHT DIPS 2-0-1 2 15 2 12 3 10 3 8 SLOW ECCENTRIC AND PAUSE FOR 1 SEC AT TOP 3 MINS

A1 - Wave loading scheme; to start off pick a weight you can comfortably do 10 reps with, increase weight on first 3 sets with which you can do 8 and 6 reps respectively, then add 1.25 to 2.5kgs heavier than your first 3 sets and
follow the same increase weight pattern for the last 3 sets. SLOW DESCEND FOR 3 SECS, 1 SECPAUSE AT PEAK.DO NOT FLARE OUT YOUR ELBOWS

A2 - Keep the movement controlled for every rep, increase the weight each week

B1 - Keep the movement controlled for every rep, increase the weight each week. This movement will be quad-biased so keep the weights moving just like Smith Squat

B2 - Keep the movement controlled for every rep, increase the weight each week

C1 - Increase the weight each week in small increments. Keep your arm on the same straight

C2 - Increase the weight each week in small increments

CARDIO : LOW INTENSITY CARDIO FOR 20 MINS

STEPS: 12,000-14,000. EVERDAY.
 SATURDAY DAY 4 - ACCESSORIES
WEEK 1 WEEK 2 WEEK 3 WEEK 4
EXERCISE TEMPO SET REPS SET REPS SET REPS SET REPS NOTES REST

A1 PEC DEC FLY 3-0-1 3 8 3 10 3 10 3 10 SLOW DESCEND FOR 3 SECS, 1 SEC PAUSE AT PEAK CONTRACTION 3 MINS

A2 SINGLE ARM LAT PULLDOWN 3-0-1 3 8 3 10 3 10 3 12 KEEP THE WRSIT IN SUPINATED POSITION 3 MINS

B1 HAMMER CURL 3-0-1 3 8 3 10 3 10 3 12 SLOW DESCEND FOR 3 SECS, PAUSE FOR 1 SEC AT PEAK CONTRACTION 2 MINS

B2 CLOSE GRIP BENCH 3-0-1 3 8 3 10 3 10 3 12 I’ll SEND YOU AN EXECUTION VIDEO 2 MINS

C1 BARBELL SHRUGS 3-0-1 3 8 3 10 3 10 3 12 SLOW DESCEND FOR 3 SECS AND PAUSE FOR 1 SEC AT PEAK CONTRACTION 3 MINS

C2 GOBLET SQUAT 2-0-1 3 8 3 10 3 10 3 12 SLOW ECCENTRIC AND PAUSE FOR 1 SEC AT TOP 3 MINS

A1 - Keep the same weight week after week, but increase the reps

A2 -Keep the same weight week after week, but increase the reps

B1 - Keep the same weight week after week, but increase the reps

B2 - Keep the same weight week after week, but increase the reps

C1 - Keep the same weight week after week, but increase the reps

C2 - Keep the same weight week after week, but increase the reps

CARDIO : LOW INTENSITY CARDIO FOR 20 MINS

STEPS: 12,000-14,000. EVERDAY.
 NUTRITION AND SUPPLEMENATION
Nutrition: Training days Nutrition non-training days
Calories: 2250 Calories: 2050
Protein: 165g Protein: 175g
Carbs: 295g Carbs: 235g
Fat: 45g Fat: 45g

Supplementation:
1 serving of Multivitamin
2 servings of Arjuna Cardiac Wellness
1 serving of Citrus Bergamot (for keeping cholestrol levels in check
3g Fish oil (MuscleBlaze Triple Strength)

Drink at least 5-6 litres of water everyday

Allocate 40%-50% of carb intake around the workout perimeter i.e pre and post workout

Split your meals into 4 or 5 and having them at regular intervals