Page 52 – Hypertrophy Coach

Biceps and Triceps

1 single arm preacher curls – 3 sets
2 seated cable curls (cables from behind) – 3 sets
3 single-arm cross body DB triceps extensions – 3 sets
4 cable cross triceps extensions – 3 sets
5 DB hammer curls – 12 reps
6 rope press downs – 15 reps

****superset these two exercises, (metabolic) 4 sets each, 45 seconds rest between sets

Hamstrings

1 lying leg curls – 3 sets
2 Seated leg curls – 3sets
3 barbell RDLs – 2 sets
4 walking lunges – (metabolic) – 5 sets or 20 steps

chest and delts

1 Incline DB press – 2 sets
2 hammer strength flat press – 3 sets
3 Seated cable flys – 12 reps
4 dips – 10 reps

****superset these two exercises, (metabolic) 4 sets each, 45 seconds rest between sets

5 lying cuff lateral raises – 3 sets
6 high (just above shoulder height) cable rear deals – 3 sets
7 machine shoulder press – (metabolic) – 4 sets of 15-20 reps, 45 seconds rest between sets

Biceps and Triceps

1 single arm machine preacher curls – 3 sets
2 alternating (leaned to the side) DB curls – 3 sets
3 hammer strength dip machine – 3 sets
4 cable cross triceps extensions – 3 sets
5 rope cable hammer curls – 12 reps
6 overhead rope cable triceps extension – 15 reps

****superset these two exercises, (metabolic) 4 sets each, 45 seconds rest between sets

Legs

1 single-leg lying leg curls – 3 sets
2 banded (from the top) hacks – 3 sets
3 seated leg curls – 2 sets
4 leg extensions – 2 sets ***these done as a superset
5 banded (from the bottom) leg press – 3 sets *****set number 3 needs to be 20+ reps

Calves ****trained every other day

1 “top” 45 degree calf raise – 2 sets
2 “90% ROM” 45 degree calf raise – 2 sets
3 “bottom half” 45 degree calf raises – 2 sets**** ****extend the last two sets with partials, BW to failure

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A1 back Unfocker activation

B1 reverse band hack squats – 3 sets, 6-15 reps, 2 minutes rest between working sets

C1 seated leg curls – 8-12 reps

C2 leg X – 6-15 reps***

1 set, 90 seconds rest before top sets

***extend set with partials

D1 low stance banded leg press – 2 sets, 8-20*** reps, 90 seconds between top sets

***extend set with partials

E1 calf wedge activation – 5 reps***

E2 45 degree calf raise – 10-12 reps****

3 sets, 1 minute rest

***5 second hold at the top

****extend set with partials, and body weight

*****all sets listed are working. As many warmups as needed.

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A1 single arm machine rows – 1 set, 3-6 reps, 3 minutes rest before top set

B1 neutral grip chins – 1 set, 3-6 reps, 3 minutes rest before top set

***Core, rec fem, glute activation

C1 block deadlifts – 1 set, 3-6 reps, 3 minutes rest before top set

D1 lying leg curls – 1 set, 3-6 reps, 3 minutes rest before top set

E1 single arm Watson bench curls – 1 set, 3-6 reps, 3 minutes rest before top set

*****only working sets listed. As many warm up sets as needed

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A1 reverse band activation (as many sets and reps as needed)

B1 reverse band low incline press – 1 set, 3-6 reps, 3 minutes rest before top set

C1 dips – 1 set, 3-6 reps, 3 minutes rest before top set

D1 lying cuff lateral – 1 set, 3-6 reps, 3 minutes rest before top set

E1 single arm DB triceps extension- 1 set, 3-6 reps, 3 minutes rest before top set

F1 reverse band safety bar squats – 1 set, 3-6 reps, 3 minutes rest before top set

*****only working sets listed. As many warm up sets as needed

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A1 core activations (as many sets/reps as needed)

B1 neutral grip pull ups – 5 sets, 4-8 reps, 90 seconds rest

C1 glute/rec fem activations (as many sets/reps as needed)

D1 deadlifts – 3 set, 5 reps, 90 seconds rest

E1 lying cuff lateral raises – 3 sets, 10-12 reps, 45 seconds rest

F1 biacromial flat bench press – 10 reps

F2 neutral grip rows – 10 reps

3 sets, 30 seconds between supersets

G1 high cable rear delts – 10-12 reps

G2 incline bench laterals – 10-12 reps

3 sets, 15 seconds rest between supersets

****only working sets listed, take as many warm up sets as needed

Split Overview

Back/rear and side delt
Chest/tris/bis
Deadlift/hams/nut-sack
Back/bis
Delts
Arms
repeat

Split daily

Back/rear and side delt

1 nautilus row
2 nautilus single-arm pull down
3 barbell rows
4 lying cuff lateral raises
5 prone DB rear delt

Chest/tris/bis

1 incline DB
2 high incline smith (reverse bands)
3 cuff seated triceps extensions
4 single-arm DB preacher

Deadlift/hams/nut-sack

1 deadlifts
2 single-leg leg curls
3 Seated leg curls

Back/bis

1 Hammer “step back” row
2 Hammer pull-down
3 prime extreme row
4 Seated “incline” cable curls

Delts

1 DB military press
2 lying cuff lateral raises
3 reverse pec dec

Arms

1 single-arm DB preacher
2 cuff seated triceps extensions

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8-9-17 Deadlift/hams/nut-sack

1 deadlifts – 455X6
2 single-leg leg curls – 70X4-6
3 Seated leg curls – 190X8

8-10-17 Back/bis

1 Hammer “step back” row – 205X6-8
2 Hammer pull-down – 135X5-8
3 prime extreme row – 225X4
4 Seated “incline” cable curls – 27.5X8-9

8-11-17 Delts

1 DB military press – 52.5K X 6
2 lying cuff lateral raises – 35X6-8
3 reverse pec dec – 240X6-8

8-12-17 Arms

1 single-arm DB preacher – 21K X 6-7, 18K X 7-8, 15K X 9-10
2 cuff seated triceps extensions – 42.5 X 7.5, 37.5 X 10, 32.5 X 15

8-13-17 Back/rear and side delt

1 nautilus row – 200 X 5-7, 135 X 8-11
2 nautilus single-arm pull down – 180 X 4-6, 135 X 8-10
3 barbell rows – 275 X 4-6, 225 X 8-10
4 lying cuff lateral raises – 35 X 6-8, 27.5 X 7-10
5 prone DB rear delt – 10K X 5-10, 6K X 10-15

8-14-17 Chest/tris/bis

1 incline DB – 55K X 7-9
2 high incline smith (reverse bands) – 325 X 4-6, 275 X 7-10, 245 X 7-9
3 cuff seated triceps extensions – 42.5 X 6-7
4 single-arm DB preacher – 21K X 6-8

8-15-17 Deadlift/hams/nut-sack

1 deadlifts – 495 X 6
2 single-leg leg curls – 75 X 5-8
3 Seated leg curls – 200 X 6-8, 160 X 8-10

8-18-17 Arms

1 single-arm DB preacher – 21.5K X 6-8 (5-8 on left), 18K X 9-10 (left 8-10), 15K X
11-12
2 cuff seated triceps extensions – 42.5 X 9-10, 37.5 X 13, 32.5 X 15

8-19-17 Back/rear and side delt

1 nautilus row – 205 X 6-9, 160 X 7-11
2 nautilus single-arm pull down – 180 X 5-6, 135 X 10-11
3 barbell rows (overhand) – 275 X 6-8
4 lying cuff lateral raises – 35 X 8-10
5 prone DB rear delt – 10K X 5-10, 6K X 10-15

8-20–17 Chest/tris/bis

1 incline DB – 57.5 X 7-8
2 high incline smith (reverse bands) – 325 X 6-7, 275 X 7-9, 275 X 6-7
3 cuff seated triceps extensions – 45 X 5-6
4 single-arm DB preacher – 22K X 5-7

8-21-17 Deadlift/hams/nut-sack

1 deadlifts – 525 X 7
2 single-leg leg curls – 75 X 6-9
3 Seated leg curls – 205 X 6-10, 170 X 8-11
4 reverse band hack – 6 plates (big grey bands) X 7

8-23-17 Delts

1 DB military press – 55K X 7, 42.5K X 11
2 lying cuff lateral raises – 35 (plus 2.5) X 7-8, 27.5 X 10, 20 X 14
3 reverse pec dec – 240 X 7-11, 180 X 10-11
4 45 calf – 5 plates X

8-24-17 Arms

1 single-arm DB preacher – 22K X 6-7 (5-7 on left), 19K X 8-9 (left 8-9), 16K X 9-10
2 cuff seated triceps extensions – 45 X 7, 40 X 9, 35 X 14
3 DB wrist curl – 20K X 12

8-25-17 Back/rear and side delt

1 nautilus row – 210 X 6-9 (stay at this weight), 160 X 8-12, 135 X 8-10 (don’t keep this
next week)
2 nautilus single-arm pull down – 185 X 5-7, 140 X 9-10
3 trap bar rows (bar 55) – 245 X 6-8
4 lying cuff lateral raises – 35 (plus 2.5) X 7-10, 27.5 X 9-12, 20 X 12-14
5 prone DB rear delt – 10K X 5-10, 6K X 10-15

8-26-17 Chest/tris/bis

1 incline DB – 60 X 6-8 (keep weight next week)
2 high incline smith (reverse bands) – 335 X 5-6 (keep), 275 X 8-10, 245 X 8-10
3 cuff seated triceps extensions – 45 X 6-7, 37.5 X 10-12
4 single-arm DB preacher – 22K X 6-8, 18 X 9-10

8-28-17 Deadlift/hams/nut-sack

1 deadlifts – 555 X 5
2 single-leg leg curls – 80 X 4-7 (keep for next week)
3 Seated leg curls – 205 X 8-12, 175 X 8-11
4 reverse band hack – 7 plates (big grey bands) X 8-11

8-29-17 Back/bis

1 Hammer “step back” row – 225 X 8-10 (move up)
2 Hammer pull-down – 140 X 5-8 (go to 145), 115 X 6-8 (keep)
3 prime extreme row – 225X 6-7 (keep), 180 X 10-12 (keep)
4 Seated “incline” cable curls – 27.5 (plus drop down 5) X 9-10 (add one more drop
down 5)

8-30-17 Delts

1 DB military press – 57.5K X5-7 (keep for next week), 45K X 8-10
2 lying cuff lateral raises – 35 (plus 2.5) X 7-10 (keep), 27.5 X 9-11, 20 X 12-15 (keep
all weights)
3 reverse pec dec – 240 X 7-11 (add 5lbs), 180 X 9-11 (keep)
4 45 calf – 5 plates X

8-31-17 Arms

1 single-arm DB preacher – 22K X 6-7 (on both arms), (no drop down sets this week)
2 cuff seated triceps extensions – 45 X 8, (no drop down sets this week)
3 DB wrist curl – 21K X 12

9-1-17 Back/rear and side delt

1 nautilus row – 210 X 6-10 (felt great, but stay at this weight), 160 X 6-10 (keep)
2 nautilus single-arm pull down – 185 X 6-7 (up to 190), 140 X 9-10 (keep)
3 DB rows – (first week switch to this) – 70K X 9-10 (right), 8-9 (left)
4 lying cuff lateral raises – 35 (plus 2.5) X 8-10, 27.5 X 11-14, 20 X 13-15
5 cable rear delt – 17.5 X 8-10

9-1-17 Chest/tris/bis

1 incline DB – 62.5 X 6 (keep weight next week)
2 high incline smith (reverse bands) – 335 X 6 (up to 340), 275 X 9, 245 X 9
3 cuff seated triceps extensions – 45 X 8 (last one was a little uggs)
4 single-arm DB preacher – 22.5K X 5-6

9-3-17 Deadlift/hams/nut-sack

1 deadlifts – 585 X 7
2 single-leg leg curls – 80 X 5-7 (keep for next week)
3 Seated leg curls – 210 X 6-10 (keep next week), 175 X 8-10 (keep)
4 reverse band hack – 7 plates (big grey bands) X 7

9-4-17 Back/bis

1 Hammer “step back” row – 235 X 7-9 (keep)
2 Hammer pull-down – 145 X 5-6 (keep), 115 X 7-9 (keep)
3 prime extreme row – 225X 6 (keep), 180 X 8-10 (keep)
4 Seated “incline” cable curls – 27.5 (plus 2 drop down 5s) X 9-10 (keep), 22.5 X 11
(keep)

9-5-17 Delts

1 DB military press – 57.5K X 4-5 (keep for next week)
2 lying cuff lateral raises – 35 (plus 2.5) X8-11(maybe increase based off warmups),
27.5 X 11-12, 20 X 14-15 (possibly move up all weights)
3 reverse pec dec – 245 X 6-8 (5 added with pin) – keep next week, 180 X 11-12 (up 5)

9-6-17 Arms

1 single-arm DB preacher – 22.5K X 7 (on right), 6-7 on left), 19K X
2 cuff seated triceps extensions – 45 X 9, 37.5 X 13
3 DB wrist curl – 21K X 12

9-7-17 Back/rear and side delt

1 nautilus row – 210 X 6-10 (keep), 160 X 7-10 (keep)
2 nautilus single-arm pull down – 190 X 5-7 (keep), 140 X 8-10 (keep)
3 DB rows – (first week switch to this) – 72.5K X 6-8 (keep)
4 lying cuff lateral raises – 35 (plus 5 on top) X 7-10 (keep), 27.5 X 10-14 (keep), 20 X
12-18 (keep)
5 cable rear delt – 17.5 (plus 5 drop down) X 5-8 (keep), 12.5 X 8-12 (keep)
BFR

9-8-17 Chest/tris/bis

1 incline DB – 62.5 X 7 (move up)
2 high incline smith (reverse bands) – 340 X 6-7 (up to 345), 275 X 10, 245 X 10 (up
both)
3 cuff seated triceps extensions – 45 X 8 (last one was a little uggs)
4 single-arm DB preacher – 22.5K X 5-6

9-12-17 Back/bis

1 Hammer “step back” row – 235 X 8-10 (move up)
2 Hammer pull-down – 145 X 5-8 (keep), 115 X 7-9 (keep)
3 prime extreme row – 225X 6 (keep), 180 X 8-10 (keep)
4 Seated “incline” cable curls – 27.5 (plus 2 drop down 5s) X 9-10 (keep), 22.5 X 11
(keep)

9-13-17 Delts

1 DB military press – 57.5K X5 (keep for next week)
2 lying cuff lateral raises – 35 (plus 5 plate on top) X 7-10 (keep), 27.5 X 12-14, 20 X
17-18 (keep)
3 reverse pec dec – 245 X 7-9 (5 added with pin) – keep next week, 180 X 11-12 (keep)

9-18-17 Back/rear and side delt

1 nautilus row – 210 X 7-9 (keep), 160 X 8-12 (keep)
2 nautilus single-arm pull down – 190 X 5-7 (keep), 140 X 8-10 (keep)
3 DB rows – (first week switch to this) – 72.5K X 6-8 (keep)
4 lying cuff lateral raises – 35 (plus 5 on top) X 8-12 (keep), 27.5 X 13-14 (keep), 20 X
15-16 (keep)
5 cable rear delt – 17.5 (plus 5 drop down) X 8-12 (keep)

9-19-17 Arms

1 single-arm DB preacher – 22.5K X (6-8), 19K X 8-9
2 cuff seated triceps extensions – 45 X 9, 37.5 X 11
3 DB wrist curl – 21K X 12

9-20-17 Back/rear and side delt

1 nautilus row – 210 X 6-8 (keep), 160 X 8-12 (keep)
2 nautilus single-arm pull down – 190 X 5-7 (keep), 140 X 8-10 (keep)
3 DB rows – (first week switch to this) – 72.5K X 6-8 (keep)
4 lying cuff lateral raises – 35 (plus 5 on top) X 8-12 (keep), 27.5 X 13-14 (keep), 20 X
15-16 (keep)
5 cable rear delt – 17.5 (plus 5 drop down) X 8-12 (keep)

9-21-17 Chest/tris/bis

1 incline DB – 65 X 5 (keep)
2 high incline smith (reverse bands) – 345 X 4-5 (keep), 275 X 10, 245 X 10 (up both)
3 cuff seated triceps extensions – 45 X 8 (last one was a little uggs)
4 single-arm DB preacher – 22.5K X 5-6

9-23-17 Deadlift/hams/nut-sack

1 deadlifts – 610 X 5
2 single-leg leg curls – 80 X 5-7 (keep for next week)
3 Seated leg curls – 210 X 6-10 (keep next week), 175 X 8-10 (keep)
4 reverse band hack – 7 plates (big grey bands) X 7

9-24-17 Back/bis

1 Hammer “step back” row – 235 X 8-10 (move up)
2 Hammer pull-down – 145 X 6-8 (keep), 115 X 7-9 (keep)
3 prime extreme row – 225X 7-8 (keep), 180 X 8-10 (keep)
4 Seated “incline” cable curls – 27.5 (plus 2 drop down 5s) X 10 (up), 22.5 X
10-11(keep)

9-25-17 Delts

1 DB military press – 57.5K X5 (skipped – feeling a bit beat up)
2 lying cuff lateral raises – 35 (plus 5 plate on top) X 8-10 (keep) – followed with drop set
3 reverse pec dec – 245 X 7-9 (5 added with pin) – keep next week, 180 X 11-12 (keep)

9-26-17 Arms

1 single-arm DB preacher – 22.5K X (5-6), 19K X 8-9, 17 X 9-10
2 cuff seated triceps extensions – 45 X 8-10, 37.5 X 11-12, 30 X 16

9-20-17 Back/rear and side delt

1 nautilus row – 210 X 6-10 (keep), 160 X 11-12 (keep)
2 nautilus single-arm pull down – 190 X 6-7 (keep), 140 X 9-11 (keep)
3 DB rows – (first week switch to this) – 72.5K X 6-8 (keep)
4 lying cuff lateral raises – 35 (plus 5 on top) X 8-12 (keep), 27.5 X 13-14 (keep), 20 X
15-16 (keep)
5 cable rear delt – 17.5 (plus 5 drop down) X 8-12 (keep)

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TRAINING

Split

Day 1
Off
Day 2
Off
Repeat

Cardio
Every off day, 20-30min steady state (mainly walking outside)

Day 1
Reverse band incline barbell
Dips
Lying cuff laterals (life fitness or FM – overload long)
Single-arm DB ex
Yoke reverse band squats

Day 2
Nautilus single-arm row
Neutral pull ups
Block deadlifts
Prime lying leg curls
Watson tbench DB curl

***one working set for each exercise. 3-6 reps. At least 3 minutes rest before working
sets.

DIET

One workout (2 meals pre - training)

Meal 1 – 8oz lean protein, 15g fat, greens
Meal 2 (pre training) – 8oz red meat, 1 tbsp coconut oil
WORKOUT 1 – Intra – 30g carbs
Meal 3 – 8oz lean protein, greens
Meal 4- 8oz lean protein, 100g carb, greens
Meal 5 – 8oz lean protein, 125g carbs, greens

Off day

Meal 1 – 8oz red meat, 15g fat, greens
Meal 2 – 8oz lean protein, 15g fat, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4- 8oz lean protein, 70g carbs, greens
Meal 5 – 8oz lean protein, 100g carbs, greens
cheat meals - no cheats

Supplements

PRE -

3 capsules mental trigger (Redcon1)
2 scoops big noise (Redcon1)
4g citruline (true nutrition)

INTRA -

10g BCAAs (Redcon1 breach)
4g citruline malate (true nutrition)
30g carbs- Vitargo or Branched Dextrin (Redcon1 cluster bomb)

POST workout (with/right before meal – no shake):

5g leucine (true nutrition)
10g EAAs (Thorne EAAs)
5g taurine (Poliquin)
2 scoop electrolytes (KTS)
200mg theanine (Poliquin)
600mg Magnesium glycinate (Poliquin)
5g Glycine (Poliquin)

Daily/health (I recommend from Metagenics, Designs for Health, Thorne, Poliquin,
Nutridyn)

Poliquin PN multi – 3 daily
Poliquin UltraHCL – 2 with every meal
Poliquin Uber C Vitamin C (3g total daily)
Poliquin uber Zinc (150-200mg daily)
Poliquin Magnesium (1g-2g daily – 600 mag glycinate post training, 4-6 capsules
of UberMag with last two meals)
Poliquin D3 (5000iu)
Designs for Health – Trans Resveratrol (600mg)
Estrogen detox – Designs for Health FemGuard – 4 per day
Poliquin or Metagenics 720 blend Fish oil – (4g per day)
Metagenics Probiotic (2 per day, AFTER meal) – rotate between UltraFlora
Spectrum and UltraFlora IB (switch every 2 weeks)
Nutridyn greens – 2 scoops per day
KTS Electrolytes – 4 scoops per day
Fiber supplement – 15g per day (rotate brands every 2 weeks)
Thorne berberine 500 – 1g per day
Thorne liver cleanse – 2 cap daily
Thorne SAT – 2 cap daily
Nutridyn calmez – 2 with last meal
Poliquin CLox- 2-3 per day

Off day supplements

Fish oil – 10-12g per day
Vitamin C – 6g per day
greens – 6-8 per day
Electrolytes – 6-8 per day
Poliquin CLox- 6 per day
Fiber – 30g per day
Femguard – 6-8 per day
Fish oil – 3g per meal
Increase liver/kidney detox Thorne SAT and Liver cleanse (4-5 per day)

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A1 activation

B1 lying cuff laterals – 3 sets, 8-20 reps, 2 minutes rest

C1 reverse pec dec – 3 sets, 8-12 reps, 2 minutes rest

D1 lying laterals – 10-15 reps

D2 prone rear delts – 10-15 reps

D3 lying front raise – 10-15 reps

4 sets, 30 seconds rest between rounds

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If Front Squats are the 1st exercise, is there any benefit in doing some light-weight Isometrics on the Leg Extension to contract the quads in their shortest position as part of the warm up (in addition to the Front Squat rehersal sets), prior to starting the workout/Top Set. And similar concept for Chest – if the 1st exercise is a press, any benefit in getting fully short with a cable fly as part of the warm up?

You take femquard but on the internet it says that it`s for women. Can you explain this?

During Warm-up sets how do you realize when weight is appropriate for top set?

What is the best way to learn how to feel the lats?

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What I do for adrenal support
– in general
– during/post comp prep

Around the workout
– amino pulsing
– pre workout supplementation
– pre workout food
– intra workout
– timing
– post workout

Vacuums
– can they make your waist smaller
– posture
– pre contest only?
– adequate resistance
– progression

What is the best scapular position when deadlifting?

Why do I always use a wedge and/or safety bar for squats?

How to train calves
– genetics
– how often
– priority

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“Is Josh following the same structure? Cause his quads are so well developed too”

“I would like to know, which % of such nutrition plan depends on chemistry. Without talking about substances and based on your profile, how it would be planned without substances?”

“You have several products for liver health and estrogen management.”

“Is estrogen management based on some lab test like Genova/Metametrix where you see your E metabolism? Or it’s a matter for protect you from the sea of estrogen we live in?”

“Curious you don’t take any curcumin product either.”

“Are you manage inflamation through out diet? Besides Fish Oil and gut balance?”

“No quad direct training?”

“Are you completely skipping training legs before nationals? Or is that a mistake?”

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***every exercise, when in the fully contracted position, hold for 5 seconds. You want to feel a
“quality contraction”, not an exhausting or fatiguing feeling. Really feel the muscle that is getting
you there and focus on that contracting. Don’t just try and get to some arbitrary position. Repeat
each one for 3-5 reps total, both sides.

A1 prone TVA draw-ins
***Start by making sure low back is flat on the ground, knees bent, feet flat on the floor. Exhale
aggressively and pull the bellybutton in towards the floor as far as you can. Hold position for 5
seconds.

B1 ”reach” draw-ins
***Legs straight and on the ground, arms straight overhead. Feel like you are reaching your
heels and hands as far apart as possible to opposite walls. Once they are reached as far as you
can go, exhale aggressively, and feel everything around your midsection pull in tight. (Not just
belly button, but obliques and abs as well, like the feeling of an imaginary weight belt pulling
your midsection in tight from all directions). Hold position for 5 seconds.

C1 hip flexed, knee extensions
****First brace the hips with your abs and keep them still. Then flex at your hip (thigh towards
chest) with your knee bent. Pull your thigh past 90 degrees. Hold upper leg/thigh still, then
extend at the knee as far as you can without thigh moving. (Have your thigh flexed far enough
that you can’t fully straighten your knee). Lightly press into your shin with your hand (2-3lbs of
pressure, just to feel a slightly stronger contraction). Hold position for 5 seconds.

D1 knee bent hip flexion
***First brace the hips with your abs and keep them still. Then bend the knee, and flex at the hip
as far as you can, aiming outside of your body. (Like you’re trying to touch your knee outside
your shoulder). Lightly press into the top of your thigh with your hand (2-3lbs of pressure, just to
feel a slightly stronger contraction). Hold position for 5 seconds.

F1 frog bridges
***First brace the hips and lower back with your abs and keep them still. Do not let your spine
move, do not let your low back extend. Put the bottom of your feet, (heels most importantly)
together and pull them as close to your body as you can. Squeeze Your glutes and abs HARD,
and drive your heels together as you raise your hips up. Hold position squeezing abs and glutes
hard for 5 seconds.

G1 kneeling oblique rotations
****Sit your butt on your heels (or hams on calves). Cross arms. Flex (crunch) the spine
slightly. Keeping your hips still rotate as far as possible, and when you’re at the end of the
range, exhale hard and try and rotate even further. Hold for 5 seconds.

Split overview
Back/rear and side delt

Chest/tris/bis

Deadlift/hams/nut-sack

Back/bis

Delts Arms

repeat

Split daily

Back/rear and side delt
1 nautilus row

2 nautilus single-arm pull down

3 barbell rows

4 lying cuff lateral raises

5 reverse pec dec

Chest/tris/bis

1 low incline DB

2 high incline smith (reverse bands)

3 Watson bar skull crush

4 single-arm DB preacher

Deadlift/hams/nut-sack

1 deadlifts

2 single-leg leg curls

3 Seated leg curls

Back/bis

1 Hammer “step back” row

2 Hammer pull-down

3 prime extreme row

4 Seated “incline” cable curls

Delts

1 DB military press

2 lying cuff lateral raises

3 reverse pec dec

Arms

1 single-arm DB preacher

2 Seated cuff cable triceps extensions

Food options

Red meat: beef, bison, elk, venison (GRASS FED) 95/5 or leaner

Lean protein ( LESS THAN 3g fat per 8oz serving) : chicken, turkey, wild caught fish, eggs (count the fat), egg whites, occasionally vegan protein

Fats: coconut oil, olive oil (don’t cook with), macadamia oil, grassfed butter, almonds, MCT oils, cashews, walnuts (pretty much any nuts other than peanuts), avocado, (what is in grassfed protein, or wild caught fish)

Carbs: rice, potatoes, quinoa, oatmeal, pasta, cereal (Gluten free/organic – and I don’t care the color of any of them, as long as it is the only ingredient – like rice pasta, etc…). I am very wheat intolerant, so I tend to eat gluten free (to avoid wheat, not gluten).

Greens/vegetables: unlimited, but a minimum of 2 cups, unless otherwise specified: spinach, kale, broccoli, asparagus, mixed greens, mushrooms, onions, etc…

All meats are precooked weight. Measure all carbs pre cooked. Macros for the meal must add up

All foods is organic. All red meat and butter is grassfed. All fish is wild caught. Eggs pasture raised. This is most important for fats, and high fat proteins. (Toxins are stored in fat). For some white lean meat I do just “hormone and pesticide free”, not necessarily organic. IMO managing inflammation and toxic load is the “X Factor” when getting extremely lean. And not “halting” towards the end of prep. If you don’t agree, that’s cool, do your thing.

Water: 24oz first thing in the AM before food (lime and apple cider vinegar first thing in the AM as well) . At least 36oz during training. At least gallon and a half on training days.

One workout (1 meal pre – training)

Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil
WORKOUT 1 – Intra – 30g carbs
Meal 2 – 10oz lean protein, 150g carbs
Meal 3 – 8oz lean protein, 75g carbs, 15g fat, greens
Meal 4- 8oz lean protein, 75g carbs, 15g fat, greens
Meal 5 – 8oz lean protein, 125g carbs, greens

One workout (2 meals pre – training)

Meal 1 – 8oz lean protein, 75g carbs, 15g fat, greens
Meal 2 (pre training) – 10oz red meat, 1 tbsp coconut oil
WORKOUT 1 – Intra – 30g carbs
Meal 3 – 10oz lean protein, 150g carbs
Meal 4- 8oz lean protein, 75g carbs, 15g fat, greens Meal 5 – 8oz lean protein, 125g carbs, greens

Off day

Meal 1 – 8oz red meat, 15g fat, 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, 70g carbs, greens
cheat meals – Friday and Saturday night (replaces meal 5)

****while not a “rule” I always recommend having cheat meals to replace the last meal of the day. This way you do not have some epic breakfast cheat meal that takes you 8 hours to recover from, causing you to miss 3 meals. Cheats can be essentially “whatever you can get away with”, but you need to CONSISTENTLY get in all the quality food you need to grow. I also attempt to avoid cheat foods that cause a ton of inflammation. (Messing up my stomach, or breathing the following day/s)

Supplements

PRE

3 capsules mental trigger (Redcon1)
2 scoops big noise (Redcon1)
4g citruline (true nutrition)

INTRA

10g BCAAs (Redcon1 breach)
5g EAAs (Thorne EAAs)
4g citruline malate (true nutrition)
30g carbs – (Redcon1 cluster bomb)

POST workout (with/right before meal – no shake):

10g leucine (true nutrition)
20g EAAs (Thorne EAAs)
5g taurine (Poliquin)
2 scoop electrolytes (KTS)
200mg theanine (Poliquin)
600mg Magnesium glycinate (Poliquin)
5g Glycine (Poliquin)Daily/health (I recommend from Metagenics, Designs for Health, Thorne, Poliquin, Nutridyn)

OTHER

Poliquin PN multi – 3 daily
Poliquin UltraHCL – 2 with every meal
Poliquin Uber C Vitamin C (6g total daily)
Poliquin uber Zinc (150-200mg daily)
Poliquin Magnesium (1g-2g daily – 600 mag glycinate post training, 4-6 capsulesof UberMag with last two meals)
Poliquin D3 (5000iu)
Designs for Health – Trans Resveratrol (600mg)
Estrogen detox – Designs for Health FemGuard – 6 per day
Poliquin or Metagenics 720 blend Fish oil – (6g per day)
Metagenics Probiotic (2 per day, AFTER meal) – rotate between UltraFloraSpectrum and UltraFlora IB (switch every 2 weeks)
Nutridyn greens – 3 scoops per day
KTS Electrolytes – 4-6 scoops per day
Fiber supplement – 15g per day (rotate brands every 2 weeks)
Thorne berberine 500 – 1g per day
Thorne liver cleanse – 1 cap daily
Thorne SAT – 1 cap daily
Nutridyn calmez – 2 with last mealOff day supplement changes
greens – 6-8 per day
Electrolytes – 6-8 per day
Fiber – 30g per day
Femguard – 10 per day
Fish oil – 3g per meal
Increase liver/kidney detox (will follow up with this – changing products)

OFF DAY STRATEGIES

more sleep, more naps
spend more time with the boys
More “special time” with the wifey
add in any relaxing activities in loving low intensity movement (walk outside,yoga)
keep stress low
increase vegetable servings per meal (as much as you can palate)
increase water intake, at least 2+ gallons (8 liters)
Read something non-educational
watch excessive amounts of Harry Potter, Lord of the Rings and Star Wars

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Hams Glutes & Calves

A1 cable row to “joe row” – 12-15 reps
A2 incline barbell press – 10-12 reps
4 sets, 60 seconds rest

B1 hammer pull down – 12-15 reps
B2 hammer chest press – 12-15 reps
4 sets, 60 seconds rest

C1 cable cross press down – 12-15 reps
C2 machine preacher curls – 12-15 reps
C3 incline cable curls – 12-15 reps
C4 overhead DB tri extension – 12-15 reps
4 sets, 60 seconds rest

D1 cable rear delts – 12-15 reps
D2 DB laterals – 12-15 reps
D3 incline bench DB front raise – 12-15 reps
4 sets, 60 seconds rest

***all reps are “quality contraction” focused. Loads should be non muscle damaging.

****workout was pre and proceeded by 5 minutes of posing, and ab workout at the end
(previously uploaded)

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Hams Glutes & Calves

A1 single-leg lying leg curls activations- 4-8 reps, as many sets as needed

B1 single-leg lying leg curls – 5 sets, 4-8 reps, 90 seconds rest

C1 lying leg curls (both legs) – 3 sets, 5-8 full reps + partials, 90 seconds rest

D1 seated leg curls – 3 sets, 8-12 reps, 90 seconds rest

E1 rack RDLs – 3 sets, 8-12 reps, 90 seconds rest

F1 high stance leg press – 15-20 reps
F2 walking lunges – 35-40 reps
5 sets, 60 seconds rest

G1 45 degree calf raise – 4 sets, 10-12 reps, 60 seconds rest

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Waist and Ab training 8-2-17

Morning routine
A1 vacuum
A2 overhead reach and contract
A3 quarter turns
A4 vacuum
1-4 sets, hold positions as long as possible, 60 second break between rounds

Gym routine
A1 low back supported crunches – 6-10 reps
A2 reverse crunches – 6-10 reps
A3 external rotations – 4-6 reps
A4 lying reach and contract
A5 hanging ab raises – 6-10 reps
1-4 sets, 60 seconds between rounds

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Q&A #3 8-1-17

What is sheer force? What produces it? Why is it not a bad thing?

What is torque?

Why is bone to bone muscle force all that really matters for hypertrophy?

What do I mean when I say “activation, alignment, profiles and bracing” are everything for exercise design for hypertrophy.

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Q&A #2 7-25-17

How do I adjust the intensity (amount of weight I train with) through prep?

Why do I never do flat barbell bench press, back squats or tbar rows?

Why do I see almost zero application to tbar rows?

Why do I think food quality matters?

How do you know if you have a good trainer/coach?

What are my top 5 pre workout ingredients?

How do you know where to start with a prep diet?

High or low carb? High or low fat? How do you know?

Why do I ALWAYS use a wedge when I squat?

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Q and A #1 7-17-17

Why do I not eat carbs for breakfast or before I train? (Ever)

How do I adjust training volume thru prep?

How do I chose to do HIT or steady state?

How do I program doubles?

How do I adjust nutrition through prep?

Why do I have my lowest calorie days on leg day?

Why do I do cardio outside?

What is the purpose of and when do I use high carb days?

Why is one of my biggest carb meals my last meal of the day?

What do I do to keep my midsection tight/small?

What are my best recovery secrets?

How do I adjust my post workout shake, depending on the days training goal?

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Quads with Terrance and Josh

A1 lying leg curls- 5 sets, 6-10 reps, 2 min rest

B1 Heel elevated safety squats – 1 sets, 5-6 reps, 3 minutes rest before and between working sets

C1 reverse band hack squats – 3 sets, 6-12 reps, 2 minutes rest between sets
****1st set should be top load. Next 2 drop load to maintain rep range.

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

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IFBB Pro Terrence Ruffin chest workout

A1 Incline DB press – 4 sets, 6-12 reps, 3 minutes between sets
***first set of 4 is “top set” heaviest of 6, next 3 sets drop the load to keep reps from 6-12

B1 reverse band incline smith – 5 sets, 6-12 reps, 3 minutes between sets

C2 flat/decline hammer strength press – 4 sets, 10-15 reps, 2 minutes rest
****all sets listed WORKING sets. Take as many warm up sets as needed

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Josh Vogel Back Workout

A1 cable row activation – 5-8 reps, as many sets as needed

B1 machine row – 5 sets, 6-10 reps, 2 minutes between working sets

****1st set of 5 should be the heaviest, drop weight as needed for the next 4 to maintain rep range

C1 machine pulldown – 3 sets, 6-10 reps, 2 minute rest

D1 machine pull down – 6-10 reps
D2 wide grip cable pulldown – 10-12 reps
3 sets, 90 seconds rest

E1 chest supported “upper back” row – 10-12 reps
E2 bent over neutral rows – 10-12 reps
4 sets, 60 seconds rest

****all sets listed working sets

Back of the body (back, glutes, hams) 10-26-17

Hams Glutes & Calves

Hams Glutes & Calves

Waist and Ab training 8-2-17

Q&A #3 8-1-17

Q&A #2 7-25-17

Q and A #1 7-17-17

Quads with Terrance and Josh

IFBB Pro Terrence Ruffin chest workout

Josh Vogel Back Workout