ARMS DAY

A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10 reps
As many sets as needed

B1 Watson single-arm T bench curls – 6-10 reps
B2 seated cross cable cuff triceps extensions – 10-12 reps
5 set, 60 seconds rest between top set

C1 Incline Cable curls – 8-12 reps
C2 DB triceps presses (low incline) – 10-12 reps
4 set, 30 seconds rest between top set

D1 Cable high curl – 12-15 reps
D2 rope overhead triceps extensions – 15-20 reps
4 set, 30 seconds rest between top set

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc


QUICK ACTIVATION

A1 seated DB military press- 1 working sets, 6-10 reps, 3 min rest before top set

B1 Lying cable cuff lateral raises – 3 sets, 8-12 reps, 90 seconds rest

C1 Lying cable cuff lateral raises – 6-8 reps
C2 lying cable cuff laterals – 15-20 reps
3 sets, 45 seconds rest

D1 DB laterals – 10-12 reps
D2 B1 Lying cable cuff lateral raises (bottom half ROM) – 12-15 reps
3 sets, 45 seconds rest

E1 Incline DB rear delts – 10-12 reps
E2 high cable rear delt raise – 10-12 reps
E3 rear delt isometronics- 10-20 seconds
3 sets, 30 seconds rest

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc


ARMS DAY

A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10reps
As many sets as needed

B1 Watson single-arm T bench curls – 6-10 reps
B2 seated cross cable cuff triceps extensions – 10-12 reps
6 set, 60 seconds rest between top set

C1 Machine high curl – 12-15 reps
C2 Incline Cable curls – 8-12 reps
C3 seated cross cable cuff triceps extensions – 12-15 reps
3 set, 30seconds rest between top set

D1 Machine high curl – 12-15 reps
D2 Incline Cable curls – 8-12 reps
D3 rope overhead triceps extensions – 20-25 reps
3 set, 30 seconds rest between top set

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc


CHEST & BACK DAY

A1 Deadlifts – 1 sets, 6-8 reps, 3 minutes rest between working sets (6 prior sets at about 80% effort)

B1 Incline machine chest press – 8-10 reps
B2 cable decile fly – 12-15 reps (extend set with 5-8 reps of pressing)
B3 neutral grip lat pull down – 8-10 reps
B4 wide grip lat pull down – 12-15 reps
5 sets, 90 seconds rest

*******all listed sets performed to failure

hc


LEG DAY

A1 lower body/torso activations – 1-5 reps, as many sets as needed

B1 Heel elevated front squats – 3 sets, 6 reps, 3 minutes rest before and between working sets

C1 Single leg lying leg curls – 5-6 reps
C2 lying leg curls (bottom half ROM) – 6-10 reps
4 sets, 90 seconds rest

D1 Low stance squat press – 4 sets, 12 reps, 90 seconds rest between sets

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc


BACK DAY

A1 joe row – 5-10 reps
A2 2-arm cable pulldowns – 5-10 reps
Activation. As many sets as needed

B1 neutral grip chins – 5 sets, 5-10 reps, 3 minutes rest before and between all working sets

*****2 sets with top weight, next 3 with drop down weight (bodyweight – extend all sets with
partials)

C1 single-arm step BACK Hammer Strength rows – 1 sets, 10-12 reps, 3 minutes rest before the
one working set

D1 2-arm row- 10-15 reps
D1 2-arm pull down – 10-12 reps
D2 rope pullovers (upright, then leaned forward) – 15-20 reps
5 sets, 60 seconds rest

E1 wide grip cable rows – 12-15 reps
E2 bent over 2-arm DB rows – 10-12 reps
3 sets, 60 seconds rest

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc


ARMS DAY

A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10reps
As many sets as needed

B1 Watson single-arm T bench curls – 6-10 reps
B2 seated cross cable cuff triceps extensions – 10-12 reps
6 set, 60 seconds rest between top set

C1 Incline Watson T bench curls – 8-10 reps
C2 seated cross cable cuff triceps extensions – 10-12 reps
3 set, 60 seconds rest between top set

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets
hc


CHEST DAY

A1 Chest/external rotators/trap 3 activation – 5-8 reps, as many sets as needed

B1 Incline DB Press – 1 set, 5-10 reps, 3 minutes rest before top set

C1 decline barbell bench press – 12-15 reps
C2 Incline machine press – 8-10 reps
C3 “bottomed out” cable push ups – 8-12 reps
C4 cable flys – 10-12 reps 5 sets, 60 seconds rest

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets

hc


CALVES DAY

A1 calf raise (45 degree or leg press) – 3 sets, 10-12 reps, 90 seconds rest

B1 calf raise (45 degree or leg press) – 8-10 reps
B2 wedge “short” smith machine calf raise – 8-10 reps
B3 wedge “lengthend” smith machine calf raise – 8-10 reps
B4 BW on the floor “midrange” calf raises – AMRAP 3 sets, 90 seconds rest

******keep peak load for all 6 sets on the 45 degree calf raise

*****every set listed is working set

hc


DELTS DAY

****Band potentiation to start

A1 seated DB military press- 2 working sets, 6-10 reps, 3 min rest before top set
****second working set, no rest (except to grab weight) drop load by 40-50% and hit AMRAP

A2 Lying cable Rope front raise – 12-15 reps
A3 incline DB front raises – 12-15 reps
*****A2 and A3 are just completed once, directly after the second working drop down set of military press

B1 Lying cable cuff lateral raises – 3 sets, 8-12 reps, 90 seconds between sets
*****four drops on last set

C1 reverse pec dec – 3 sets, 10-12 reps, 1 minute rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets

hc


CHEST DAY

A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps

B1 reverse band Incline barbell press – 3 sets total (including 1 drop down sets), 5-15 reps, 3min rest before working sets (as little rest as needed between warm ups)

*****after 2 working sets at peak weight (for 5-6 reps), drop the weight approximately 30%, rest 2min and hit AMRAP (as many reps as possible).

C1 Incline guillotine Cable flys- 10-15 reps
C2 scapula retracted flat bench flys – 10-12 reps
C3 Intention push-ups – AMRAP 4 sets, 45 seconds rest between sets

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc


BACK DAY

A1 Hip and torso activations
A2 deadlift activations (banded)

B1 deadlifts – 1 set, 5-8 reps, 3 minutes rest before top set

C1 neutral grip Prime handle chins – 4 sets, 5-10 reps, 3 minutes rest before top set.
*****1 set with top weight, 3 drop sets with body weight (extend all sets with partials) – add C2 and C3 to
every bodyweight set of chins

C2 cable rows – 10-20 reps (start neutral torso, then lean back, then forward)
C3 cable “pullover” – 15-20 reps including partials (upright, then lean forward)
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets

hc


ARMS DAY

A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10reps
As many sets as needed

B1 Watson single-arm T bench curls – 6-12 reps
B2 cable cuff triceps extensions – 6-15 reps
1 set, 90 seconds rest before top set

C1 Alternating DB curls – 10 reps
C2 Incline cable curls – 8-12 reps
C3 DB skull crushers – 10 reps
C4 cable rope overhead triceps extensions – 10-15 reps
5 sets, 45 seconds rest

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc


QUADS & HAMS DAY

A1 lower body/torso activations – 3-5 reps, as many sets as needed

B1 Heel elevated front squats – 3 sets, 6 reps, 3 minutes rest before and between working sets

C1 Single leg lying leg curls – 3 sets, 6-8 reps, 60 seconds rest between legs

D1 Glute/ham raise – 4 sets, 6-8 reps, 90 seconds rest between sets

E1 Yoke bar walking lunges- 4 sets of 20, 90 seconds rest between sets

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc


Training & Nutrition

01 – (2 workouts) – Back/Hams, chest
02 – Arms
03 – Delts
04 – Off
05 – Chest
06 – (2 workouts) – Back, Delts
07 – Arms
08 – Off
09 – Quads/Hams
10 – (2 workouts) – Chest, Back
11 – (2 workouts) – Arms, Delts
12 – Off

Diet start

1 workout
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil

WORKOUT – Intra – 50g HBCD, 15g BCAAs
SHAKE – (75g HBCD, 15g EAAs, 10g leucine, 10g creatine, 3g taurine, 3g glycine, 2g
electrolytes, 10g glutamine)
Meal 2 – 8oz lean protein, 150g carbs
Meal 3 – 8oz lean protein, 30g fat, 60g carbs
Meal 4- 8oz lean protein, 125g carbs, greens
Meal 5 – 8oz lean protein,125g carbs, greens

2 workouts
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil

WORKOUT 1 – Intra – 50g HBCD, 15g BCAAs
SHAKE – (75g HBCD, 15g EAAs, 10g leucine, 10g creatine, 3g taurine, 3g glycine, 2g
electrolytes, 10g glutamine)
Meal 2 – 8oz lean protein, 150g carbs
Meal 3 – (pre training) – 10oz red meat, 1 tbsp coconut oil, 60g carbs

WORKOUT 2 – Intra 2 – 50g HBCD, 15g BCAAs
Meal 4- 8oz lean protein, 150g carbs, greens
Meal 5 – CHEAT MEAL

OFF day
Meal 1 – 10oz lean red meat, 1 tbsp coconut oil, greens
Meal 2 – 8oz lean protein, 15g fat, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein,15g fat, greens
Meal 5 – 8oz lean protein, 150g carbs, greens

Metabolic work (off day)

HIT off day (non eccentric) – 5-10 intervals total


DELTS DAY

A1 seated DB military press- 2 working sets, 6-10 reps, 3 min rest before top set
****second working set, no rest (except to grab weight) drop load by 50% and hit AMRAP

B1 Lying cable cuff lateral raises – 1 all-out set, 8-12 reps
*****four drops on all-out set

C1 high cable rear delt raise – 10-12 reps
C2 fixed bar Incline bench front raises – 10-12 reps
*****extend last sets with triple drop, 4 sets total, 45 seconds between sets

D1 Machine preacher – 1 all-out set, 8-10 reps
*****4-5 drops on all-out set

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets

hc


BACK DAY

A1 Row cuff “pullovers” isometronics – 5-15 reps
A2 cuff joe row – 5-10 reps
A3 neutral grip pulldowns – 5-10 reps
Activation. As many sets as needed (with LIGHT load, not to fatique)

B1 neutral grip Prime handle chins – 1 set, 5-10 reps, 3 minutes rest before top set.
*****1 set with top weight, 1 drop with body weight (extend all sets with partials)

*******extend set th cable “pullover”, 20+ reps including partials

C1 deadlifts – 1 set, 5 reps, 3 minutes rest before top set

D1 Hammer Strength rows – 1 sets, 25+ reps (including partials), 2 minutes rest before the one working set
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets

hc


ARMS & CALVES DAY

A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10reps
As many sets as needed

B1 Watson single-arm T bench curls – 6-12 reps
B2 cable cuff triceps extensions – 6-15 reps
1 set, 90 seconds rest before top set

C1 Incline cable curls – 8-12 reps
C2 cable rope overhead triceps extensions – 10-15 reps
5 sets, 45 seconds rest

D1 45 degree calf raise – 1 set, 10-50 reps, 90 seconds before top set
*****last set has 4-5 drops

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc


BACK DAY

A1 Rope pull-over isometronics – 5-15 reps
A2 joe row – 5-10 reps
A3 neutral grip pulldowns – 5-10 reps
Activation. As many sets as needed (with LIGHT load, not to fatique)

B1 neutral grip chins – 4 sets, 5-10 reps, 3 minutes rest
*****1 set with top weight, next 3 with drop down weight (bodyweight – extend all sets with partials)

C1 single-arm step BACK Hammer Strength rows – 1 sets, 10-12 reps, 3 minutes rest before the one working set

D1 CHEST supported Hammer Strength row (legs back)- 10-15 reps
D1 Hammer Strength supinated pull down – 10-12 reps
D2 wide-grip cable pulldowns – 10-15 reps 4 sets, 60 seconds rest

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc


BACK DAY

A1 isometronic cable pull-over – 5-15 reps
Activation. As many sets as needed (with LIGHT load, not to fatique)

B1 hammer strength single-arm rows – 3 sets, 8-12 reps, 3 minutes rest

C1 neutral grip pull-ups – 6-10 reps
C2 wide-grip Seated cable rows – 10-15 reps 6 sets, 60 seconds rest

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc


CHEST DAY

A1 chest/shoulder girdle/triceps activations – as many sets as needed, 3-6 reps

B1 Incline Bench press – 2 sets total, 5-15 reps, 3min seconds between sets
*****after working set at peak weight (for 5-8 reps), drop the weight approximately 20%, rest 90 seconds and hit AMRAP

C1 Incline hammer press- 2 sets total, 8-12 reps, 120 seconds rest between sets

D1 ring dips – 3 sets, 6-10 reps, 90 seconds rest

E1 cable fly – 3 sets, 12-15 reps, 60 seconds rest

F1 machine lateral raise – 3 sets, 12-15 reps, 60 seconds rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets

hc


PART 3

Recovery Strategies – Gut Health

Poliquin Glutamine – 50g/day

Thorne berberine 500 – 3 capsules per day

Fiber – Thorne, Metagenics, Poliquin, Designs for Health, Psyllium husk (rotate fiber type weekly) – 30g/day

Probiotics – Metagenics UltraFlora Spectrum or UltraFlora IB (switch back and forth every 30 days) – 2 capsules per day (after meals)

Poliquin Ultra HCL 4.0 – 2 per meal


BACK & ARMS DAY

A1 Rope pullover
A2 Joe row
A3 neutral grip pull down
*****activations, 3-8 reps, as many sets as needed

B1 prime handle/ring pull ups – 5 sets, 5-8 reps, 2 minutes rest

C1 cable triceps/trap 3 activations
C2 cable curl/trap 3 activations
****activations, 3-8 reps, as many sets as needed

D1 Watson bench (or preacher) DB curls – 5-6 reps
D2 cuff cable triceps extensions- 8-10 reps 5 sets, 2 minutes rest
******all sets taken to (not past) failure

hc


PART 2

Recovery Strategies – Reduce Inflammation

Fish Oil Poliquin EPA-DHA 720 Blend – 12-15 capsules per day (spread over 5-6 meals)

Poliquin CL-Ox – 6 capsules per day

Cut out known “inflammatory food”or “high intolerance” food. For me – NO wheat, refined sugar, limit gluten.

Rotate out likely candidates for creating food intolerances – I switch out chicken, eggs and whatever type of nuts I have been eating.

All organic foods


CHEST & DELTS DAY

A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps

B1 reverse band Incline barbell press – 2 sets total (including 1 drop down set), 5-15 reps, 90 seconds between working sets (take as little rest as needed between working sets)

*****after 1st working set at peak weight (for 5-6 reps), drop the weight approximately 20%, rest 90 seconds and hit AMRAP (as many reps as possible)

C1 cable cuff lateral raises – 1 set, 8-10 reps (top set),
*****4 drop sets

D1 Dips – 4 sets, 15 reps, 60 seconds rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets

hc


PART 1

Recovery Strategies – reduce acidity

Greens product:
Poliquin Wellness Greens OR Dynamic Fruits and Greens – 6 servings (scoops) per day

KYS Synerplex Revive Electrolytes- 6 servings (scoops) per day

3-4 cups of green vegetables per meal

2-3 tablespoons apple cider vinegar per day

2-3 limes/lemons per day


ARMS & BACK DAY

A1 Heel elevated front squats – 5 sets, 5 reps, 3 minutes rest

B1 Glute/ham raise – 5 sets, 5-6 reps, 2 minutes rest

C1 handle pull-ups – 5 sets, 5-6 reps, 2 minutes rest

******all sets taken to fatigue, or form breakdown. Not failure or past failure.

hc


ARMS & BACK DAY

A1 lat row
A2 Rope pullover
A3 trap 3
A4 external rotation

*****activations, 3-8 reps, as many sets as needed

B1 ring pull ups – 5 sets, 5-8 reps, 2 minutes rest

C1 Watson bench curls – 5-6 reps
C2 cuff cable triceps extensions- 8-10 reps
5 sets, 2 minutes rest

******all sets taken to (not past) failure
hc


CHEST DAY

A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps

B1 reverse band Incline barbell press – 4 sets total (including 3 drop down sets), 5-15 reps, 3min rest before 1st working set (as little rest as needed between warm ups)
*****after working set at peak weight (for 5-6 reps), drop the weight approximately 20%, rest 2min and hit AMRAP (as many reps as possible).

Keep that weight, and hit two more sets of AMRAP with 2 minutes rest

C1 decline Cable flys- 10-12 reps
******pause for 3 seconds at peak contraction for first half of reps, next half, no pause but just shortened length ROM.

C2 shortened pec isometronics – 15-30 seconds
*****contracting into unmoving object with pec in most shortened position

C3 Incline DB flys – 10-12 reps
*****3 second pause in lengthened position (bottom), followed by loaded stretch in lengthened position for 15-30 seconds
5 sets, 45 seconds break
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets

hc


DELTS DAY

A1 Wide handle cable row- 5-15 reps
Activation. As many sets as needed

B1 prime handle neutral grip chins – 5 sets, 8-10 reps, 2 minutes rest

C1 CHEST supported machine rows – 5 sets, 10-12 reps, 2 minutes rest

D1 neutral grip pull downs – 5 sets, 10-12 reps, 1 minute rest

E1 wide grip pull downs – 12 reps
E2 pullovers (machine or dumbbell) – 12-15 reps 5 sets, 1 minute rest

F1 CHEST supported machine row – 5 sets, 20+ reps, 45 seconds rest
*****extend every set with partials (total reps include partial reps)

G1 Seated cable rows – 5 sets, 20 reps, 45 seconds rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets

hc