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