LEGS DAY

A1 lying leg curls (banded) – 3 sets, 5-8 reps, 90 seconds rest
*****5 second concentrics, 5 second eccentrics, 2 second hole at peak contraction

B1 lying leg curls – 4 sets, 5-8 reps (extend every set with 5-8 partials in lengthened position),
90 seconds rest

C1 leg extensions (banded) – 3 sets, 5-8 reps, 90 seconds rest
*****5 second concentrics, 5 second eccentrics, 2 second hole at peak contraction

D1 leg extensions – 2 sets, 10-12 reps, 2 minutes rest
*****double drop on both sets

E1 hack squats – 2 sets, 10-12 reps, 2 minutes rest

F1 walking lunges – 3 sets, 30 steps, 90 seconds rest

G1 Seated leg curls – 2 sets, 8-10 reps, 90 seconds reps
*****if a set is listed, it is not only a WORKING set, it is a FUCK UP your training partner, take
them for all they are worth set. If someone doesn’t vomit, shit themselves, or tap out…. you didn’t work hard enough.

hc


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