onqROVWRIeoHuyg1np9Q - Bonus New Workout PDF
onqROVWRIeoHuyg1np9Q - Bonus New Workout PDF
onqROVWRIeoHuyg1np9Q - Bonus New Workout PDF
By:
That said, I want you guys to be able to follow this program for as long as
desired. Even with exercise rotation, eventually you’ll want to try something
slightly different.
The volume is slightly higher and we’ll be using some fatigue training (rest
pause and standard pyramid), this is for fun!
As well, this is to encourage more muscle growth! You can perform this
routine following the warrior shred cut, or while doing a recomp or lean
bulk.
The volume is dialled in nicely, so if your calories are higher, you’ll put on
muscle at a very fast rate. But if you’re in a moderate deficit, you’ll still see
nice gains!
This is where you’ll be reducing the weight by roughly 10% with each
additional set. On these lighter sets the goal is to aim for 1-2 additional
reps. Rest should be 3 minutes between sets of RPT…
We’ll be increase the first set by 5 lbs or the second and third set by 5 lbs.
I recommend increasing your second and third set first, and the following
workout increase your first set. Repeat this process so that every other
week, all of your sets increase by 5 lbs...
If this becomes too challenging you can only increase one set at a time.
Starting with set 3, then set 2, then set 1… So you’re taking a full three
weeks to increase your heavy set by 5 lbs.
For these exercises, you’ll be working at hitting the top end of the rep range
for all three sets. Once you hit the top end of the rep range, you can
increase the weight by 5 lbs on all three sets, the next workout. Then build
back up to the reps, before increasing the weight the following workout
This is where you’ll pick a light weight you can perform for 12 reps. You’ll
rest only 30-60 seconds and complete 10 reps with the same weight. 30-60
seconds rest and then 8 reps with the same weight. 30-50 seconds rest
then 6 reps.. Done...
Every week you want to focus on reducing the rest periods until you can
complete all four sets with just 30 seconds of rest between sets. Then, you
can increase the weight.
This is a great training style for inducing muscle growth via sarcoplasmic
hypterophy. You won’t gain much strength here, but the fatigue work will
help with filling out your muscle groups.
I love this style of training on shoulders. It’s also great for calves.
Rest pause training involves selecting a weight you can perform for 12-20
reps. After finishing the high rep “activation” set, you take a short 10-20
second rest before going for 4-8 reps (1/3 - 1/2 the reps of your activation
set). This is called a “mini set”. You then repeat this process for a total of
one activation set plus three mini sets.
This style of training is great for hypertrophy and muscle growth. By resting
only 10-20 seconds, you force your body to use maximal muscle fiber
recruitment with a light weight.
Make sure to use the same weight for all sets. We’re only resting 10-20
seconds (that’s why the reps drop off).
You can also use the exercise substitution protocol for this program. This is
where you substitute the exercise variation if you plateau.
For example, if you stall on incline dumbbell bench press, you would
switch to incline barbell bench press.
Workout B - Wednesday
Workout C - Friday
As well, this includes some fat burning cardio work to support fat loss and a
lean physique!
So if you have the ability to dedicate time to training on your rest days, this
is the best thing you can do! It's not about killing yourself – it's about
supporting fat loss, building killer abs and a mobile, functional body.
(…Or go to https://kinobodyelite.com/shop/special/cardio-abs-mobility-
standalone/)
Greg OGallagher