Foods used

Lean protein (less then 2g fat in 8oz serving) – chicken breast, turkey breast (ground as well), wild caught fish, sardines (sardines and some fatty fish counted as added fat for a fat and protein meal)

Fats – almonds, cashews, grassfed butter, coconut oil (sometimes fat from a wild caught “fatty fish” – salmon or sardines)

Carbs – white basmati rice, quinoa, oatmeal, branched cyclic dextrin (Intra) Greens – kale, spinach, broccoli, mixed salad greens

Read meat – 96/4 grass fed beef or bison

****unless otherwise specified, everything is organic, wild caught, grassfed, gluten free

6/26-7/1

2-a-days
Meal 1 (pre training) – 12oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – 30g carbs
Meal 2 – 10oz lean protein, 120g carbs, greens
Meal 3 – (pre training) – 12oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 4 – 10oz lean protein, 120g carbs, greens
Meal 5 – 10oz lean protein,100g carbs, greens

One workout
Meal 1 – 12oz lean red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 10oz lean protein,120g carbs, greens
Meal 3 – 10oz lean protein, 15g fat, greens
Meal 4 – 10oz lean protein, 15g fat, greens
Meal 5 – 10oz lean protein, 100g carbs, greens

Delts/arms
120g Intra carbs

7/2-7/20

*****added one more meal, decrease protein serving amount per meal

2-a-days
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g-120g carbs)
Meal 2 – 8oz lean protein, 120g carbs, greens
Meal 3 – (pre training) – 10oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 4 – 8oz lean protein, 120g carbs, greens
Meal 5 – 8oz lean protein,100g carbs, greens
Meal 6 – 8oz lean protein,100g carbs, greens

One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,120g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 100g carbs, greens
Meal 6- 8oz lean protein,100g carbs, greens

Delts/arms
120g Intra carbs

7/21-7/29 (deload)

*****Dropped carbs from meal 5 on “one workout” day, and added in off days and off day nutrition.

One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,120g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 15g fat, greens
Meal 6- 8oz lean protein,100g carbs, greens

Off day
Meal 1 – 10oz 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, 15g fat, greens
Meal 6- 8oz lean protein,100g carbs, greens

7/29-10/7

*****back to the exact same diet prior to the deload

2-a-days
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g-120g carbs)
Meal 2 – 8oz lean protein, 120g carbs, greens
Meal 3 – (pre training) – 10oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 4 – 8oz lean protein, 120g carbs, greens
Meal 5 – 8oz lean protein,100g carbs, greens
Meal 6 – 8oz lean protein,100g carbs, greens

One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,120g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 100g carbs, greens
Meal 6- 8oz lean protein,100g carbs, greens

Delts/arms
120g Intra carbs

10/8-10/21

****Dropped the high Intra carbs on arms and delts. 30g every Intra workout shake.
****dropped 20g of carbs out of every carb meal
****dropped the carb meal from off day

2-a-days
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g carbs)
Meal 2 – 8oz lean protein, 100g carbs, greens
Meal 3 – 8oz lean protein, 80g carbs, greens
Meal 4 – (pre training) – 10oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 5 – 8oz lean protein, 100g carbs, greens
Meal 6 – 8oz lean protein, 80g carbs, greens

One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,100g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 80g carbs, greens
Meal 6- 8oz lean protein, 80g carbs, greens

Off day workout
Meal 1 – 10oz 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,15g fat, greens
Meal 6- 8oz lean protein,15g fat, greens

10/22

*****on two-a-days dropped carbs from meals 3 and 5

2-a-days
Meal 1 (pre training) – 8oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g carbs)
Meal 2 – 8oz lean protein, 100g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – (pre training) – 8oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 5 – 8oz lean protein, greens
Meal 6 – 8oz lean protein, 80g carbs, greens

One workout
Meal 1 – 8oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,100g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein,15g fat, greens
Meal 6- 8oz lean protein, 80g carbs, greens

Off day workout
Meal 1 – 8oz 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,15g fat, greens
Meal 6- 8oz lean protein,15g fat, greens

11/1-11/11

*****dropped carbs from meal 2
*****took Intra workout carbs from workout 2
*****dropped amount of carbs from last meal
*****dropped fat from everlasting meals

2-a-days
Meal 1 (pre training) – 8oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g carbs)
Meal 2 – 8oz lean protein, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – (pre training) – 8oz lean protein, greens WORKOUT 2 – Intra 2 – (no carbs)
Meal 5 – 8oz lean protein, greens
Meal 6 – 8oz lean protein, 50g carbs, greens

One workout
Meal 1 – 8oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, greens
Meal 5 – 8oz lean protein, greens
Meal 6- 8oz lean protein, 50g carbs, greens

Off day workout
No off days until carb up

11/12-11/15

*****took all remaining carbs out, including Intra carbs

2-a-days
Meal 1 (pre training) – 8oz red meat, 1 tbsp coconut oil
WORKOUT 1 – Intra – (no carbs Intra)
Meal 2 – 8oz lean protein, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – (pre training) – 8oz lean protein, greens WORKOUT 2 – Intra 2 – (no carbs)
Meal 5 – 8oz lean protein, greens
Meal 6 – 8oz lean protein, greens

One workout
Meal 1 – 8oz red meat, 1 tbsp coconut oil, greens
Workout – Intra – no carbs
Meal 2 – 8oz lean protein, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, greens
Meal 5 – 8oz lean protein, greens
Meal 6- 8oz lean protein, greens

Off day workout
No off days until carb up

Wednesday (first day of carb up):
Meal 1 – 6oz chicken, 150g carbs
Meal 2 – 6oz chicken, 150g carbs
Meal 3 – 6oz chicken, 150g carbs
Meal 4 – 6oz chicken, 150g carbs
Meal 5 – 6oz chicken, 150g carbs

Thursday
Meal 1 – 6oz chicken, 150g carbs
Meal 2 – 6oz chicken, 150g carbs quinoa
Meal 3 – 6oz chicken, 150g carbs white basmati rice
Meal 4 – 6oz beef, 150g carbs quinoa, 30g fat almond butter
Meal 5 – 6oz beef, 150g carbs quinoa, 30g fat almond butter

****6 liters of water both Wednesday and Thursday
****5 grams of sea salt both days

Friday (pre judging at noon)

Meal 1 – 6oz beef, 70g carbs quinoa, 15g fat almond butter
Meal 2 – 4oz beef, 50g carbs quinoa, 15g fat almond butter

Snacks up until pump-up – rice “cereal bar” with almond butter/maple syrup paste

****1 liter of water before 10am, no water after that point
****no sodium Friday

white basmati rice white basmati rice white basmati rice white basmati rice quinoa
white basmati rice


CHEST DAY

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

B1 Incline DB 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 dips – 3 sets total, 8-12 reps, 120 seconds rest between sets
*****after 2nd working set at peak weight (for 8-10 reps), drop the weight 20%, rest 90 seconds and hit AMRAP

D1 dips – 12-15 reps
D2 High Incline smith press – 12-15 reps D3 DB floor press – 10-15 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


DELTS DAY

A1 Joe side-delt isometronic activations- 3-6 reps
A2 Lying cable cuff lateral raises isometronics – 5-10 reps As many sets as needed

B1 Lying cable cuff lateral raises – 3 sets (contrast sets), 8-10 reps, 90 seconds rest
*****for each set, immediately drop the weight to around 30-40% of the original load and repeat AMRAP

C1 DB lateral raise – 8-10 reps
C2 chest supported DB lateral swings – 20-25 reps
C3 low cable side laterals – 12-15 reps
C4 band side delt isometronics – 30 seconds
C5 Seated side delt Rope pulls – 15-20 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


MANLY AF DAY

A1 Trunk and hip activations – as many reps and sets as needed

B1 Heel elevated front squats – 5 sets, 5 reps
***** 3 minutes rest
***** last working set AMRAP

C1 neutral, shoulder width pull-ups – 5 sets, 5 reps
***** 3 minutes rest
***** last working set AMRAP

D1 deadlifts – 5 sets, 5 reps
***** 3 minutes rest
***** last working set AMRAP

E1 barbell OHP – 5 sets, 5 reps
***** 3 minutes rest
***** last working set AMRAP

F1 biceps/triceps BFR – 1 set, 30,30,15,15, 10 seconds rest between 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 smith cuff triceps extensions – 6-15 reps
4 sets, 90 seconds rest

*****After last working set, drop the weight about 20% and hit AMRAP – repeat 5 more times (5 drops total for BOTH exercises)

C1 Single arm machine preacher curls – 8-12 reps
C2 cable cross triceps extensions – 10-15 reps
4 sets, 45 seconds rest

D1 3-position cable “24’s” curls – 24 reps
D2 3-position DB triceps “24’s” – 24 reps 4 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


CALVES DAY

A1 toes raised plate calf activations – 5-8 reps As many sets as needed

B1 “shortened range” calf raise (45 degree or leg press) – 3 sets, 10-12 reps, 60 seconds rest
*****2-3 second pause at peak contraction

*****this will be your lightest load, that will allow you to fully plantar flex

C1 “midrange” calf raise (45 degree or leg press) – 3 sets, 10-12 reps, 90 seconds rest
*****this load will be second heaviest load, allowing about 90% of the ROM

D1 “what’s left” calf raise (45 degree or leg press) – 3 sets, 12-20 reps, 120 seconds rest
*****this load will be the heavies, allowing only about 75% of the ROM

*****extend every set with 5-10 partials in the stretched position

*****dropset every set: first drop load, then with body weight, then “seizure” rep partials to finish

*****every set listed is working set
hc


DELTS DAY

A1 shoulder girdle/front delt activations As many sets as needed

B1 Reverse band neutral grip Incline press – 2 working sets, 8-15 reps, 2 min rest
****second working set, drop load by 20% and hit AMRAP

C1 Lying cable cuff lateral raises – 4 sets, 8-20 reps, 90 seconds rest
*****last three working sets drop the load down 20% and hit AMRAP, then triple drop on the last set

D1 high cable rear delt raise – 10-15 reps
D2 incline bench neutral grip front raise – 10-15 reps
D3 Incline bench CHEST supported lateral raises – 10-15 reps 5sets total, 45 seconds between sets
*****all sets listed are working sets

hc


BACK DAY

A1 Rope pull-over – 5-15 reps
A2 joe row – 5-10 reps
Activation. As many sets as needed

B1 neutral grip chins – 6 sets, 5-10 reps, 3 minutes rest
*****two sets with top weight, next 4 with drop down weight (extend all sets with partials)

C1 bent over barbell rows (upper back focus) – 4 sets, 6-20 reps, 3 minutes rest
******last three sets are drop down sets. Drop the load approximately 25% each set, and hit AMRAP.
On the last set rest-pause (or cluster) 10 seconds breaks, then 5 reps. Repeat until 20+ reps total hit

D1 wide-grip pull-ups – 10-12 reps
D2 wide-grip Seated cable rows – 10-15 reps
*****both upper back focused
4 sets, 60 seconds rest

E1 CHEST supported machine row – 5 sets, 20+ reps, 45 seconds rest
*****extend every set with partials (total reps include partial reps)

*****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


ABS DAY

A1 core reaches – 5 reps (5 second hold at peak contraction)

B1 core reaches with draw-in – 5 reps (5 second hold at peak contraction)

C1 spine flexed TVA draw-ins – 5 reps (5 second hold at peak contraction)

D1 low back pad crunches – 8 reps

E1 reverse crunches – 8 reps

F1 kneeling oblique rotations – 5 reps, each direction (5 second hold at peak contraction) G1 hanging crunches – 8 reps

*****start with one set each, add rounds as needed. 30 seconds break between exercises. *****optional – add 5 sets of vacuum poses at the end. Hold each pose as long as possible.

hc


CHEST & DELTS DAY

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

B1 reverse band Incline barbell press – 3 sets total (including 2 drop down sets), 5-15 reps, 3min seconds between sets
*****after 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), then repeat the same protocol 2 more times

C1 Reverse band Incline barbell press – 10-12 reps
C2 clavicle cable flys – 10-12 reps
C3 high Incline machine chest press – 5-10 reps
5 sets, 60 seconds rest between round

D1 DB lateral raises – 10-15 reps
D2 low cable lateral raises – 15-20 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


ARMS DAY

A1 Machine single-arm preacher curl activations – 5-8 reps A2 single-arm DB triceps extension activations- 5-8 reps *****as many sets as needed

B1 Machine preacher curls – 6-12 reps
B2 DB triceps extension – 6-10 reps
3 sets, 60 seconds rest
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 2 more times

C1 Watson bench “Incline” curls – 8-12 reps
C2 scap retracted bench cable triceps extensions – 5-12 reps
3 sets, 60 seconds rest
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 2 more times

D1 “Incline” cable curls – 12-15 reps
D2 overhead cable triceps extensions – 12-15 reps 4 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


GLUTES DAY

A1 Banded BW RDLs – 5-10 reps
A2 Banded bridges – 5-10 reps *
****activations, as many sets as needed

B1 hip dominant box squats – 6 sets, 10 reps, 90 seconds rest

C1 single-leg lying leg curls – 6-8 reps
C2 barbell RDLs – 8-10 reps
5 sets, 60 seconds rest

D1 Banded reverse lunges – 10 reps per leg
D2 hip dominate, high stance leg press – 10-15 reps 5 sets, 45 seconds rest
*****all sets listed are working sets

hc


BACK DAY

A1 3-position joe row activation 5-8 reps
A2 2-position long handle cable pull-over – 5-10 reps As many sets as needed

B1 neutral grip chins – 5 sets , 8-10 reps, 3 minutes rest

C1 neutral grip chins – 5-10 reps
C2 2-arm pull downs (outside shoulder width grip)- 12-15 reps
C3 close grip semi-supinated grip pulldowns – 12-15 reps
5 sets, 90 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 activations – as many sets as needed, 3-6 reps

B1 Incline DB 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 dips – 2 sets total, 8-12 reps, 120 seconds rest between sets
*****after 2nd working set at peak weight (for 8-10 reps), drop the weight 20%, rest 90 seconds and hit AMRAP

D1 High Incline cable fly – 10-15 reps D2 flat cable press – 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


ARMS DAY

A1 biceps activations – 2-5 reps, as many sets as needed

B1 Watson single-arm T bench curls – 6-12 reps, 90 seconds rest
*****After last working set, “rest pause” and alternate immediately BACK to the other arm for AMRAP, repeat for 3 total sets on the last working set

C1 “Incline” cable curls – 8-12, 4 sets, 60 seconds rest
*****on last working set, extend the set with a triple drop set

D1 cambered bar preacher curls – 10-15 reps
D2 DB hammer curls – 10-15 reps
D3 Machine preacher curls – 10-15 reps
3 sets, 30 seconds rest (between each exercise and set)
*****on every set add a drop set, so by the third round you are doing two drop sets to extend the set

E1 cable curls BFR – 30 reps (30 seconds rest), 15 reps (30 seconds rest), 15 reps (30 seconds rest), 15 reps
*****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 DAY

A1 Heel elevated yoke squats – 6 sets, 8-12 reps, (all were taken just short of form failure), 2 min rest
A2 Single-leg lying leg curls – 4 sets, 6-8 reps (only for the first four sets as “warm up”)

B1 Leg extensions – 4 sets, 10-20 reps (last set extend with drop up to 20+ reps), 2 min rest

C1 Seated leg curls -4 sets, 8-10 reps (extend sets with partials) 4 sets, 90 seconds rest

D1 Pin loaded, low stance leg press – 3 sets of 20-25 reps, rest 90 seconds between sets
*****for the first set, pick a weight that is brutal for 20-25 reps….then find your nuts, and increase the weight twice for the next two sets and hit 20-25 again

*****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 Watson single-arm T bench curls – 6-12 reps
A2 smith cuff triceps extensions – 6-15 reps
4 sets, 90 seconds rest
*****After last working set, drop the weight about 20% and hit AMRAP – repeat 5 more times (5 drops total for BOTH exercises)

B1 Watson “Incline” 2-arm T bench curls – 8-12 reps
B2 cable cuff single-arm triceps extension – 10-15 reps 4 sets, 60 seconds rest

C1 Single arm machine preacher curls – 10-15 reps
C2 overhead DB triceps extensions – 10-15 reps
4 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


CHEST DAY

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

B1 reverse band Incline barbell press – 6 sets total (including 5 drop down sets), 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 for 3 sets, then drop the weight another 20% and repeat 2 more times

C1 Incline machine press- 6 sets total (including 3 drop down sets), 8-12 reps, 120 seconds rest between sets
*****after 3rd working set at peak weight (for 5-10 reps), drop the weight 20%, rest 90 seconds and hit AMRAP (as many reps as possible), then repeat the same protocol 2 more times

D1 bench cable flys – 10-15 reps (extend with partials)
D2 flat DB fly – 10-15 reps (extend sets with manual resistance, if you have a spotter) 6 sets, 45 seconds rest between rounds
*****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 2-position long handle pull-over – 10-15 reps A2 joe row activation 5-10 reps
As many sets as needed

B1 neutral grip chins – 6 sets, 5-10 reps, 3 minutes rest
*****two sets with top weight, next 4 with drop down weight (extend all sets with partials)

C1 bent over barbell rows (upper back focus) – 4 sets, 6-20 reps, 3 minutes rest
******last three sets are drop down sets. Drop the load approximately 25% each set, and hit AMRAP.
On the last set rest-pause (or cluster) 10 seconds breaks, then 5 reps. Repeat until 20+ reps total hit

D1 2-arm pull downs (upright, then leaned back) – 4 sets total, 10-20 reps, 60 seconds rest *****last set extend with 3 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


GLUTES DAY

A1 Banded bridges – 12 reps
A2 reverse power squat – 12 reps 5 sets, 45 seconds rest

B1 reverse power squat RDL – 10 reps B2 lying leg curls – 8 reps
B3 high stance leg press – 15 reps
5 sets, 45 seconds rest

C1 Banded kneeling front squats – 15 reps, 5 sets, 30 seconds rest
*****all sets listed are working sets

hc


DELTS & BICEPS DAY

A1 reverse pec dec- 2 working sets, 8-15 reps, 2 min rest
****second working set, drop load by 20% and hit AMRAP

B1 Lying cable cuff lateral raises – 1 all-out set, 8-10 reps
*****four drops on all-out set

C1 fixed bar Incline bench front raises – 10-15 reps
C2 Seated DB laterals – 10-15 reps
C3 high cable rear delt raise – 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
*****2-3 drops on all-out set

E1 cable BFR – 30 reps (30 seconds rest) – 15 reps (30 seconds rest) – 15 reps (30 seconds rest) – 15 reps
*****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


TRICEPS DAY

A1 Cable cross triceps extensions (fully short) – 10-12 reps
A2 cable cross triceps extensions – partials (lengthened/mid range) – 10-15 reps
A3 smith “overhead” extensions – 5-10 reps
A4 smith push-up extensions – 5-10 reps
60 seconds rest – as many sets as needed until arms fall off

hc


BACK DAY

A1 2-arm cable row activation – 5-10 reps, as many sets as needed

B1 chest supported Prime extreme row – 5 sets, 8-12 reps
90 seconds rest between sets
******overloaded shortened, mid, then lengthened ROM (matching resistance profile)

C1 Single arm pull down – 6-8 reps
C2 neutral grip pull-ups – 6-8 reps
C3 close supinated grip pull down (lengthened ROM) – 10-12 reps
C4 pull over machine – 12-20 reps (short first, then lengthened)
4 sets, 60 seconds rest

D1 chest supported machine row – 15 reps
D2 standing 2-arm DB rows – 10 reps
4 sets, 60 seconds rest
*****extend DB rows with 2 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


DELTS DAY

A1 seated DB military press – 2 working sets, 8-15 reps, 3 min rest
****second working set, drop load by 20% and hit AMRAP

B1 Lying cable cuff lateral raises – 5 sets, 8-20 reps, 90 seconds rest
*****last four working sets drop the load down 20% and hit AMRAP, then triple drop on the last set

C1 high cable rear delt raise – 5 sets, 10-12 reps, 60 seconds rest *****extend last sets with triple drop

D1 Rope face pull/external rotation- 10 reps D2 Rope rear delt row- 10 reps
D3 Rope front raise – 10 reps
D4 Rope upright row – 10 reps
D5 Roped front delt press – 10 rep
4 sets total, 45 seconds 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 2-arm lat adduction w/internal rotation (no weight) – 5-8 reps A2 joe row activation 5-8 reps
As many sets as needed

B1 neutral grip chins – 5 sets, 5-10 reps, 3 minutes rest

C1 reverse band rack dead lifts – 2 sets of 6-12 reps, 3 minutes rest
*****last set drop the load approximately 20% each set and hit AMRAP

D1 Prime extreme row – 4 sets, 6-12 reps, 2 minutes rest
*****last two sets drop, drop the load approximately 20% each set and hit AMRAP

E1 machine pull down – 10-12 reps
E2 2-arm cable rows – 10-15 reps
E3 cable Rope pull overs (short rope – just the lengthened position) – 10-15 rep 4 sets, 45 seconds between 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/shoulder girdle activations – as many sets as needed, 3-6 reps

B1 reverse band Incline barbell press – 5 sets total (including 4 drop down sets), 5-15 reps, 3min seconds between sets
*****after 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), then repeat the same protocol 3 more times

C1 dips – 4 sets total (including 3 drop down sets), 8-12 reps, 120 seconds rest between sets
*****after 3rd working set at peak weight (for 5-6 reps), drop the weight 20%, rest 90 seconds and hit AMRAP (as many reps as possible), then repeat the same protocol 2 more times

D1 Band fly ACTIVATIONS – 4-5 reps (3 second hold at peak contraction)
D2 banded DB press- 10-12 reps
D3 band press – 5-10 reps
D4 high Incline DB fly – 10-15 reps (extend set by further bending elbow) 5 sets, 45 seconds rest between rounds
*****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

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BACK DAY

A1 2-arm bench cable row activation – 5-10 reps, as many sets as needed

B1 single arm DB rows – 1 set, 8-12 reps 3 minutes rest between sets

C1 Single arm pull down – 1 set, 6-8 reps
C2 2-arm pull downs -cluster set, 30+ reps total over 5 sets, 10 second pause in between sets without taking
hands off handles 2 minutes rest

D1 Handle barbell rows – 10-15 reps D2 ring pull-ups – 5-10 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

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HAMSTRINGS & QUADS DAY

A1 hamstring activations – 3-5 reps, as many sets as needed

B1 Single leg lying leg curls – 2 sets, 6-8 reps, 60 seconds rest between legs

C1 Glute/ham raise – 4 sets, 6-8 reps, 90 seconds rest between sets
*****extend every set with partials at the top. Last set extended further by flexing hips and adding more reps.

D1 Seated leg curls – 4 sets of 8-12, 90 seconds rest between sets
******extend every set with partials at the top

E1 Heel elevated Yoke (safety) squats – 2 sets, 8-10 reps, 2 minutes 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

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The workout structure of the HWODs and the exercise cues/execution provided in every video will absolutely improve EVERYONES workouts, and results.

Below I go over a few key points that can and should vary the most from person to person. I can not individually prescribe the perfect volume/frequency/etc. for each and every one of you, so please consider this a template that will help you best determine where to place these variables, based on your current training experience and current training goals. Also, consider that even if I could meet with each of you individually, my recommendations would still be just an educated guess at the appropriate point for these variables. Anecdotally, there is the least amount of definitive science/research showing what is the “optimal” amounts of these variables. And from an “in the field” perspective, this is the variable I discuss/debate most with my peers, and I’m pretty sure I will not be finding a definitive answer anytime soon.

Just take comfort in knowing that if you’re constantly assessing where you currently are, and are at least thinking about how to improve upon these variables, you are ahead of the curve already.

Lastly, and most importantly, understand the main reason there is and most likely never will be a definitive answer for what is “optimal” pertaining to these variables: Execution changes all of them. If the “on paper” sets, reps and rest stay exactly the same, but execution improves, this is technically an increase in volume and intensity (as you will just be doing more “work” or have more TUT every set), also this improved execution is a form of progressive overload, as it will place more tension to the trained muscle, improve moment arms, all of which will increase torque at joints (which is all progressive overload is).

So even when a study “shows” that X number of sets, is superior to Y number of set for hypertrophy, realize even on “trained” individuals they are really just comparing X number of shit reps, that add up to X number of shit sets, and then comparing to another combination of shit plus shit. If there were ever any true control for execution, the results of every study ever done would drastically change.

Prioritizing body parts

  • Set up your split first and foremost around lagging body parts. Training them as frequently as possible, I recommend at least every other day. (When “training” them this often, may of the workouts can just be activation based. Focus on improving contraction quality. So you will not need to worry about recovery from the frequent sessions.
  • Keep the total volume low. Your worst body parts also tend to have the worst execution, so doing a lot of exercises and a lot of sets will just be adding up “more shit” essentially. So when training them every other day, some days you may only do 1-2 exercises

  • For exercise selection, stick with the exercises you feel best. (For example, if the goal is to grow your chest, don’t specialize “upper, clavicular, lower” fibers, just find movements you feel in your chest, as many fibers as possible, and stick with those for now) – so within the HWOD workouts, just exclude (or substitute) exercises that don’t work well for you.
  • Keep exercise intensity low (the loads you use relatively light). Again, if a body part is lagging, the form tends to be poor, so load is essentially not well directed at this point. Heavy loads will tend to go to the wrong muscles, or improperly through joints (increase risk for injury). Focusing on execution is technically a form of increasing “internal intensity”. Even if the weight in your hand is not increasing, you can better direct that load and create more tension in the trained muscle (ultimately, tension in the trained muscle should be considered the best variable to gauge intensity).

Training frequency/split

  • Train everything as often as possible. Or more specifically, training things as often as you can recover from it. Training is the stimulus/catalyst that triggers hypertrophy. The more you can create this stimulus the better.
  • The only times I lower frequency, are when nutrients are extremely low (the end of a contest prep, or extremely restrictive diet), and planned “deloads”. I will often push the frequency as high as possible, essentially “over-reaching”, and then take the frequency way day for as long as is needed to fully recover. (Example, I may have 6 weeks high, and 2 weeks low, and repeat)
  • If you can only train a limited number of sessions per week, I would suggest training multiple body parts within each section. Instead of 10 exercises per body part (with your traditional “Bro split”), opt for 2-3 more efficient exercises for 3-4 body parts.

Volume

  • Volume is always defined within the workouts as the total number of WORKING sets.
  • The longer you have been training, the more volume (in general) you will need (and visa versa)
  • The more muscle you have, the more volume (in general) you will need (and visa versa).
  • First consider the above two parameters based on your current stats, then apply the
    following to current goals: If your goal is to put on absolutely as much muscle as possible (bulk – this would be “off season” for competitors), use the least amount of volume possible. If your goal is to recomp (increase muscle – not as much as bulking, and drop body fat – not as much as cutting – at the same time – this would be the start of a contest prep for most competitors) then increase the volume. If your goal is cutting, volume should be its highest (the “second half” of a prep, minus the last couple weeks, for most competitors).

Intensity (load used) and progressive overload

  • Execution is the prerequisite to intensity. If your execution is horrible, you don’t feel a muscle well, or training it causes you joint pain/discomfort, you should not focus on intensity at all. You should never focus on “traditional” progressive overload.
  • If you execution is perfect, 10/10, you should use as much weight as possible at all times. And you should be focused on progressive overload and constantly increasing loads.
  • The only exception to the above parameters would be goal specific. Such as when in the final phases of a cut, or contest prep, when nutrition is not adequate for recovery. Here, at best, you should just focus on maintaining intensity the best you can.

Sample splits:
I will give you the three examples: 1) the beginner (less than 3 years lifting, poor execution, with minimal time allocated to training) 2) intermediate (3-10 years lifting, with average execution, and a decent amount of time allocated to the gym) 3) advanced (10+ years consistent lifting, excellent execution, as much time as needed allocated toward training) – I will use myself as the example here

Like most things, this is a template or guide. Work through all the above parameters and set your split the best you can. You will most likely be some combination, or somewhere in between the examples given.

Each split will also have an example of a “balanced split” – no lagging body parts in general. And a split with a lagging bodypart, and how you would structure the split to bring it up. For the lagging body part, you can of course just substitute in whatever your current priority is.

The beginner (balanced)
Monday- upper body
Tuesday-off
Wednesday- lower body
Thursday- off
Friday- upper body
Saturday-lower body
Sunday- off

The beginner (quads lagging)
Monday- upper body (plus 2 quad exercises – execution focus, not load)
Tuesday-off
Wednesday- lower body
Thursday- off
Friday- upper body (plus 2 quad exercises – execution focus, not load)
Saturday-lower body Sunday- off

Intermediate (balanced)
Day 1 – chest, delts, tris
Day 2 – back, biceps, calves
Day 3 – quads, hams, glutes
Day 4 – off

Intermediate (quads lagging)
Day 1 – quads, hams, glutes
Day 2 – back, biceps, calves (plus 1 quad exercise – execution focus, not load)
Day 3 – chest, delts, tris (plus 1 quad exercise – execution focus, not load)
Day 4 – quads
Day 5 – off

Advanced (my current split – upper body lagging)
Day 1
Workout 1: chest
Workout 2: arms

Day 2
Workout 3: back
Workout 4: delts

Day 3 OFF

Day 4
Workout 5:chest
Workout 6: biceps

Day 5
Workout 7: back
Workout 8: delts/triceps

Day 6 OFF

Day 7
Workout 5:chest/biceps
Workout 6: back

Day 8
Workout 7: legs
Workout 8: delts/triceps

Day 9 OFF

How to use the HWOD and follow my workouts

  • The absolute best results you can produce have much less to do with the specifics of WHAT you do (exercises, split, frequency, volume, etc…), and much to do with HOW you do it. So first and foremost, the HWOD will improve your results by improving HOW you do everything in the gym. So don’t get too caught up or focused on the specifics of your programming.
  • If you do want to follow along with my split exactly, just closely monitor recovery. If you are not recovering you can (in this order): 1) decrease volume (the number of WORKING

    sets) 2) drop some of the exercises (the ones towards the end – more metabolic based) 3) take extra off days 4) be sure to assess food/supplements/sleep to be sure recovery is on point

  • If you cannot train 2-a-days, just combine workouts one and two. You can keep the exercises all in the same order. If the total volume is too much or workouts too long, first drop the exercises towards the end of the workout (the more metabolic based work)

CHEST & BICEPS DAY

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

B1 Incline DB Press – 4 sets, 6-12 reps, 3 minutes rest between sets
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 2 more times (total of 4 working sets)

C1 flat machine chest press – 4 sets, 6-15 reps, 2 minutes rest between sets
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 2 more times (total of 4 working sets)

D1 Clavicular flat cable flys – 10-15 reps
D2 high Incline smith guillotine press – 10-15 reps 4 sets, 60 seconds rest between sets

E1 Machine preacher curls – 6-12 reps, 4 sets, 2 min rest
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 3 more times

F1 “Incline” cable curls – 8-15 reps, 4 sets, 90 seconds rest
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 3 more times
*****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