Professional Documents
Culture Documents
Push+Pull+Legs+-+The+Foundation+Programme JD
Push+Pull+Legs+-+The+Foundation+Programme JD
Push+Pull+Legs+-+The+Foundation+Programme JD
Introduction
02
Contents
04 Foreword
08 Training Fundamentals
10 Progressive Overload
14 RIR Explained
20 Rest Periods
21 Warming UP
23 Programme
29 A Note on Form
30 Exercise selection
32 Cardio
34 Nutrition
36 Glossary of Terms
37 FAQs
42 Exercise Notes
Foreword
I decided to create this e-book for a few core reasons:
Foreword
04
After having created and distributed a few free basic routines
via YouTube over the past couple of years, the response from
people who downloaded and followed them went a long way
towards encouraging me to put more time and effort into a
more complete, well-rounded programme that would benefit
even more people.
Foreword
05
Goal of this
programme &
who it’s for
The primary objective of this programme is physique
development, which is a broad term that can encompass
a few meanings. For most people this will mean building
muscle; for some it will mean losing fat whilst retaining
what muscle they have; for a select few in particular
circumstances, it will mean building muscle and losing
fat simultaneously (more on that in the nutrition section).
Though not a primary goal, some strength improvements
can and should be experienced whilst following this
programme, as a result of the inherent overlap between
hypertrophy-focused and strength-focused training.
(More terms and definitions can be found at the end of this document in the glossary of terms.)
Training Fundamentals
08
Each of these four components are
inextricably linked. Since we are humans
with a finite capacity for both work and
recovery, we must strike a balance that
provides manageable yet effective
workload, whilst remaining within
a recoverable amount. One of the
advantages of grouping muscles together
into just three categories (push, pull, legs),
is the higher training frequency that allows
for over the traditional body part training
split that sees the trainee focus solely on
one muscle group per session.
A push/pull/legs training split allows the
trainee to hit every muscle group within a
span of three workouts, whereas this would
take much longer utilising a body part
split – sometimes called ‘bodybuilding’
split as it has been traditionally popular
with bodybuilders up until quite recently.
Of course, there is a volume trade-off to
consider. Hitting chest as part of a push
workout would of course entail less volume
than hitting chest in its own dedicated
workout, but research suggests that this is
a worthwhile trade, as the potential benefit
from increased frequency far outweighs
the decreased volume per muscle group.
Training Fundamentals
09
Progressive
Overload
In simple terms, progressive overload refers to the
process of gradually increasing training stimulus over
time. The body has no reason to change if the demand
placed on it is well within its current capabilities. We must
therefore raise the amount of stress we place upon it in a
progressive manner in order to stimulate adaptation (in
this case, grow muscle). This may be achieved by changes
to one or more of the three broad variables related to
resistance training; volume, intensity and frequency.
Progressive Overload
10
Periodisation
Periodisation refers to the breaking down of a training
programme into sections that focus on different aims,
each contributing to the overarching goal of the
programme.
Periodisation
11
Beyond that, there are other considerations to be taken
into account when composing each training block:
Periodisation
12
Neuromuscular Adaptation: This again influences exercise selection. Neuromuscular
adaptation can be described simply as learning the skill of performing a specific exercise.
With practice, we become more efficient at the movement due to adaptations that improve
our ability to recruit and use the muscle we have. This is the mechanism typically responsible
for the dramatic increase in strength perceived early on in a training regimen. To allow and
benefit from these changes, we must keep some of our core exercises consistent throughout
the majority of the programme. For example, switching from flat DB press to barbell bench
press every week, may hinder these adaptations and reduce the benefit we experience.
Note that all of the aforementioned factors will have an impact on each other. For example,
if your exercise selection changes from one block to the next to include some more complex
and taxing movements, as well as the intensity of your sets generally increasing through a
reduction in some RIRs, it may be appropriate to reduce volume a little in order to partially
counterbalance this and ensure a manageable workload progression. In other words, it is
unlikely that all factors influencing your overall workload would increase every block.
TLDR:
•Periodisation refers to dividing up a training programme into smaller
sections focused on distinct goals that contribute to the whole
•Training across a variety of rep ranges is necessary to elicit both
types of hypertrophy
•The primary mode of periodisation in this programme is linear
• Factors such as workload and workout intensity and exercise selection
also determine the make-up of each training block.
Periodisation
13
RIR Explained –
Choosing what
weight to use
If a training session - or programme as a whole - is to be
effective, it is vital to ensure an appropriate level of intensity.
In simpler terms, this means making sure that each working set is
difficult enough to ‘make it count’, whilst also managing fatigue
in a way that allows you to benefit from your entire workout.
If working sets are too easy, there will not be adequate stress placed
on the muscle to induce the mechanisms that bring about hypertrophy
(i.e. no adaptation/growth is stimulated). If sets are too difficult, fatigue will
accrue at a rate that causes a reduction in performance in subsequent sets
and exercises, to the point where an effective level of intensity is no longer
attainable (i.e. you tire out too fast). Therefore, we must find a way to regulate
the intensity, or ‘difficulty’ of our sets in order to make as much of the workout
as possible, as effective as possible. As with anything, our training methods
should look to get the most ‘bang for our buck’, or ‘return on investment’.
One way of regulating intensity is the RIR system used in this programme.
Other notable systems include the RPE system (standing for rate of perceived
exertion) and the % of 1RM system, in which weights are set based on a
proportion of an individual’s max for each exercise.
Since reps are already defined, the primary factor that remains
in determining the intensity, or difficulty, of a set is the weight
used. Therefore, these systems are there as guidelines on
choosing the appropriate weight, which when coupled with the
prescribed number of reps, will provide an appropriate level
of intensity.
TLDR:
• Hitting the number of reps given for each set is your priority.
• T he lower the RIR number, the more difficult it should feel to
reach the required reps.
• T he vast majority of sets should be complete whilst keeping
1-3 reps in the tank, with the occasional set aiming to fail on or
around the number of reps given.
If you stick to the above three points and don’t understand anything
prior, you will do just fine.
Rest Periods
20
Warming Up
Before undertaking any kind of demanding exercise it is
necessary to prepare the body appropriately for what it will be
subjected to. Even though we may technically feel fine going
straight into our routine without such preparation, we must
recognise that a suitable warm-up is a worthy time investment
for several reasons.
Since the muscles work best when they are warm, an appropriate
pre-exercise routine reduces the risk of injury by mobilizing
major joints and raising deep muscle temperature. It also
affords us practice at the (sometimes complex) movements we
are undertaking - a crucial step before adding progressively
greater loads. Finally, a thorough warm-up serves to prepare
us mentally for potentially demanding physical training. Put
simply, it is better to be safe than sorry, since even a seemingly
miniscule injury can have serious consequences eventually.
Warming Up
21
Realistically (and in most cases), all of the
above conditions may be met simultaneously
simply by doing some light sets of the
exercise you are starting your session with
and increasing the load gradually until you
feel ready to take on your first working set.
Subsequent exercises in the workout may still
need a couple of warm-up sets to target the
specific muscle groups they will utilise, but
your core temperature will already be raised
so these won’t need to be as extensive as
those prior to your first exercises.
Warming Up
22
Programme
Go to Exercise Notes
1 set
Week 1-2 Mins
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Smith Press 4 12 3 12 3 12 3 12 2-3
Day 1 - Push
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-down 4 12 3 12 3 12 3 12 2-3
Day 2 - Pull
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Day 3 - Legs
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Dumbbell Press 4 12 3 12 3 12 3 12 2-3
Day 4 - Push
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-down (close grip) 4 12 3 12 3 12 3 12 2-3
Day 5 - Pull
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Day 6 - Legs
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs
Programme
23
Programme
Go to Exercise Notes
Week 3-4
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Smith Press 3 12 3 12 3 12 2 12 2-3
Day 1 - Push
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-down 3 12 3 12 3 12 2 12 2-3
Day 2 - Pull
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Day 3 - Legs
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
2-3
Flat Dumbbell Press 3 12 3 12 3 12 2 12 2-3
Day 4 - Push
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-down (close grip) 3 12 3 12 3 12 2 12 2-3
Day 5 - Pull
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Day 6 - Legs
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs
Programme
24
Programme
Go to Exercise Notes
Week 5-6
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 3 8 2 8 2 8 2 8 2-3
Day 1 - Push
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 3 8 2 8 2 8 2 8 2-3
Day 2 - Pull
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Day 3 - Legs
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Dumbbell Press 3 8 2 8 2 8 2 8 2-3
Day 4 - Push
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-down (wide grip) 3 8 2 8 2 8 2 8 2-3
Day 5 - Pull
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Day 6 - Legs
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs
Decline Crunch 2 12 2 12 2 12 1 12 1
Reverse Crunch 2 10 2 10 2 10 1 12 1
Programme
25
Programme
Go to Exercise Notes
Week 7
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 8 2 8 2 8 1 8 2-3
Day 1 - Push
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 8 2 8 2 8 1 8 2-3
Day 2 - Pull
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Day 3 - Legs
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Dumbbell Press 2 8 2 8 2 8 1 8 2-3
Day 4 - Push
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-down (wide grip) 2 8 2 8 2 8 1 8 2-3
Day 5 - Pull
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Day 6 - Legs
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs
Decline Crunch 2 12 2 12 1 12 1 12 1
Reverse Crunch 2 10 2 10 1 10 1 12 1
Programme
26
Programme
Go to Exercise Notes
Week 8-9
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 6 2 6 1 6 1 6 2-3
Day 1 - Push
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 6 2 6 1 6 1 6 2-3
Day 2 - Pull
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Day 3 - Legs
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Dumbbell Press 2 6 2 6 1 6 1 6 2-3
Day 4 - Push
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-down 2 6 2 6 1 6 1 6 2-3
Day 5 - Pull
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Day 6 - Legs
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs
Programme
27
Programme
Go to Exercise Notes
Week 10
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 6 1 6 1 6 0 6 2-3
Day 1 - Push
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 6 1 6 1 6 0 6 2-3
Day 2 - Pull
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Day 3 - Legs
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Dumbbell Press 2 6 1 6 1 6 0 6 2-3
Day 4 - Push
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-down 2 6 1 6 1 6 0 6 2-3
Day 5 - Pull
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Day 6 - Legs
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs
Programme
28
A Note on Form
Effective exercise execution will contribute substantially to your success
as a trainee. In writing a programme for mass consumption, we must assume
the reader has a basic knowledge of how to perform the exercises given. This
is pivotal from a safety perspective and also in regard to getting the most out
of the programme (or any resistance training).
With this in mind, some exercises are more consistent features of the
programme than others, and this is to afford you, the trainee, ample practice
opportunity, leading to more efficient movement patterns and, eventually,
increased working loads. Strength increases are not solely resultant from
muscular adaptation, but also from the neural adaptations involved in learning
and internalising the exercise (just like any motor skill) – meaning you must
improve the execution of a movement also, rather than simply trying to add
resistance to it.
A Note on Form
29
Exercise Selection
Beyond simply the muscle group they target, the exercises
included in this programme have been chosen based partly on
personal experience. Though not always to be relied on as the
deciding factor, such experience nonetheless holds significant
value, and it is important that we as coaches are able to
personally vouch for the practices – both in the macro and the
micro – that we are proscribing. The technical effectiveness
of exercises by measure of EMG activity (essentially, muscular
activation) has also been taken into account, though tempered
by considerations of exercise variety and, as above, first-hand
personal experience.
Exercise Selection
30
Within each of your push, pull and legs workouts, you will
notice certain ways in which exercises are grouped. For
example, there will typically be two main compound exercises
in a push workout (a vertical and horizontal press) and two main
compound exercises in a pull workout (a vertical and horizontal
pull), with the remaining exercises being predominantly isolation/
accessory exercises. Exercises are ordered intentionally to try
to limit the impact of fatigue from one to the next and are
also therefore in a rough order going from most to least taxing.
Along with the potential knock-on effect from one exercise to
another within a given workout, exercise selection has also been
largely influenced by the need to ensure adequate between-
workout recovery (i.e. from one day to the next).
TLDR:
• Exercises have been selected primarily based on muscle groups
they target and ensuring programme balance
• Personal experience, EMG data and potential interference with one
another were also considered
• Some people will have different individual levels of suitability to
certain exercises
• Some alternative exercises are provided (see exercise substitutions)
Exercise Selection
31
Cardio
Whilst wanting to stay ‘on task’ it would be remiss of us
not to touch on cardiovascular training briefly.
With that being said, cardio can certainly have an indirect impact
on muscular development if it contributes to a negative energy
balance (calorie deficit) that prohibits hypertrophy to some
extent. This is generally offset quite easily, simply by consuming
more calories to counteract this. It could also hinder muscular
development if performed in such a way that the resulting fatigue
is detrimental to resistance workouts.
Cardio
32
You may benefit from including regular cardio as a means
of manipulating calorie expenditure, either to facilitate a
calorie deficit that aids with fat loss or simply to reduce a
calorie surplus in order to minimize excess fat gain whilst
‘bulking’. For the most part, trainees who do use cardio
tend to opt for one of two types: HIIT (high intensity interval
training) or LISS (low intensity steady state). Broadly
speaking, HIIT is made up of relatively short and, of course,
intense bursts of activity. Whilst fairly easy to integrate into
a routine from a time perspective, high intensity exercise
does come with high recovery demands (namely muscular
fatigue and CNS) – demands which are very similar to
those of the resistance training we are already doing. By
comparison, LISS is much less taxing in this manner, which
means it can be placed anywhere in the training week
with little regard to recovery or overlap with other training
sessions. On the other hand, since it is low intensity it must
be performed for significantly longer than HIIT to achieve
the same outcome (i.e. the amount of calories burned), and
this means it will take up more time – which not everybody
can spare.
So, there are positive and negatives to each modality,
but the key thing to remember is that cardio will not
“kill your gains” unless you allow it to “kill your
performance” by doing too much of it (so that you can’t
recover adequately) or performing it immediately before
your resistance training. If you do choose to include some,
start with a small manageable amount and build from
there if you need to increase. Perform either completely
separately to your workouts (on different days or separate
sessions within the same day as far apart as possible) or
perform immediately after your workouts. If you do perform
cardio immediately prior to lifting, your performance, and
ultimately results, will suffer.
TLDR:
• S ome cardio is recommended for general health & well-being, but that is outside
the scope of this E-book
• Beyond that none is compulsory as part of this programme
• S ome may be beneficial to help with fat loss or to limit fat gain (i.e. to help burn
calories), although how much also relates to calorie intake
• If you do some, start with a small manageable amount and just choose
something you enjoy most/hate least
• Do not perform immediately prior to resistance training
Cardio
33
Nutrition
As with cardio, we are going to address this section briefly,
somewhat reluctantly, and solely in the context of how it relates
to the programme. There are of course nutritional guidelines that
must be adhered to for the maintenance of general health, but
again, these are outside the scope of this E-book since we are
not registered dieticians, nutritionists or medical professionals in
any manner. Please consult your doctor or government guidelines
for appropriate recommended daily amounts.
Nutrition
34
Beyond that, we could go further down the rabbit-hole into
the size of that calorie surplus/deficit, and the macronutrient
breakdown within that. However, this is not a nutrition guide and
was not advertised as one. Therefore, we are assuming that all
who utilise this programme take responsibility for also adhering
to an appropriate nutrition regimen.
Nutrition
35
Glossary of Terms
Volume - The amount of training undertaken by a muscle group or an
individual. For example, ‘weekly volume’ refers to the amount of training
completed inside one week, and so on for ‘daily volume’, ‘total volume’ etc.
Intensity - How difficult a set is, or how much effort is required to complete it.
This is a function of the weight used and number of reps performed (and how
that relates to the ability of the individual).
RIR - Reps in Reserve - the number of reps a trainee is away from failure.
Training split - The manner in which weekly training volume is distributed (eg.
PPL, Upper-Lower, Full Body)
MR (Max Reps) - The maximum number of reps one is able to perform. Could
also be described as “a set to failure” or AMRAP (as many reps as possible).
Glossary of Terms
36
FAQ’s
How does this programme differ from the intermediate programme?
The primary differences between this programme and the intermediate
programme are exercise selection, mode of periodisation and overall
workload (when both volume and intensity are factored in). Although this
programme certainly starts with a less demanding acclimation phase, it does
build up fairly quickly to something akin to the intermediate programme.
Generally speaking, those less experienced tend to be more responsive to
the training stimulus, and are therefore able to make progress with a much
more manageable workload.
I don’t feel like my workouts are very intense, what should I do?
The first move would be to ensure you aren’t overestimating your intensity
(i.e. calling your set and RIR 2 when it may in fact be much higher). If you
are unsure, try taking a weight that you would usually use for a set of 10 at
an RIR 2 and take your set to complete failure. If you get above 12, you have
misjudged the RIR and need to go a little heavier next time. Those with a little
more experience training who have a good grasp on what a set to failure
feels like, will know that a set with an RIR 2 or 3 should still feel like quite a
difficult set. Second to that, ensure your form is good and you aren’t ‘cheating’
any reps (therefore deducting from the intensity), and be conscious of moving
each rep through a full range of motion.
FAQ’s
37
Do I change the weight I use every time the RIR changes?
Not necessarily. Let’s take an example where you have four sets, with RIRs of
3, 2, 2, and 1. This represents your sets becoming slightly harder and you get
slightly closer to failure as you progress through them. Some of that increase
in difficulty may come about as a result of fatigue. For example, even if you
use the same weight throughout, you would certainly find your fourth set more
difficult than your first (which means the RIR will have increased). Typically,
this fatigue may not kick in early on - people don’t tend to fatigue much
between their first and second set - so you may still need to increase your
weights a touch, but for the most part you should find they are staying fairly
consistent throughout most of your sets. It is unlikely that you would have to
alter your weight used every set.
FAQ’s
38
What should I do if I can’t train X times per week?
If you cannot train six times per week, you have a couple of options. You could
just train three times per week and do days one to three for each block/
training week, disregarding days four to six. Alternatively, if you wanted to
train four or five times per week, the best option would be to simply follow the
programme as it is laid out, doing each workout in order, and simply seeing
it through regardless of how long it takes. For example, if you could only train
four times in a week, you would do days 1-4 from Block 1.1, then next week
you would start with days 5 and 6 from Block 1.1 before moving onto Block
1.2. This of course means that the training week no longer aligns with your
calendar week - this isn’t a problem. Just train with the maximum frequency
you can appropriately manage (up to 6 times per week).
I’m not aching after my workouts, does this mean I didn’t train
hard enough?
DOMS (delayed onset muscle soreness) is not a good indicator of how effective
a workout has been. It is merely an indicator of how novel the exercise that
caused it was to the trainee. It may be an exercise you aren’t used to, or it
may just be the rep range or intensity. Whilst it is likely most will experience
DOMS towards the beginning of the programme, this should subside as you
become more accustomed to the training frequency and specific exercises.
FAQ’s
39
I’m struggling with the RIR system, what should I do?
First, ensure you have read through the RIR section of this document thoroughly.
If you are still confused, you can go with a general rule of thumb that says
most of your sets should get you to within 1-3 reps from failure. Once you are
happy with the level of intensity of your workout, you can make a note of your
weights used and try to match or beat those each session - just be aware of
remaining primarily in the 1-3 reps from failure bracket.
FAQ’s
40
Should I include cardio?
Cardio is not a compulsory component of the programme, in the sense that
it isn’t directly required to facilitate hypertrophy. You may still benefit from
doing some as a means of manipulating your calorie expenditure, either to
help with fat loss or to minimize fat gain. Please refer to the cardio & nutrition
sections of this document.
FAQ’s
41
Exercise Notes
Below you will find a list of all the exercises mentioned in
the programme (in the order they appear), along with some
possible substitutions (appearing in order of suitability) for
each and some added notes regarding grip, form etc. Please
note that exercises have been selected intentionally throughout
the programme, so only utilise the exercise substitutions if you
need to.
Flat Smith Press - chest press machine - Lat Prayer - dumbbell pull-over - Perform
Use a flat bench and try to emulate a grip standing or kneeling. When using rope
and bench position you would use for free grip you may prefer to use two for a
bar bench press. greater range of motion.
Seated Arnold Press - seated DB press - Rear Delt Flye (machine) - rear delt flye
No additional notes. (cable), rear delt flye (dumbbell) - No
additional notes.
Pectoral Flye (machine) - standing cable
flye - No additional notes. Cable Hammer Curl - dumbbell hammer
curl, ‘tricep bar’ curls - Using a rope grip to
Lateral Raise (dumbbell) - egyptian affect neutral hand placement.
cable raise, lateral raise (machine) - No
additional notes. Dumbbell Curl - barbell curl, EZ bar curl
- reps are given in the programme as the
Dumbbell Skullcrusher - EZ bar total sum of reps on both arms. Perform
skullcrusher, french press - Use a neutral reps alternately (left, right, left, right).
grip whilst lying on a flat bench.
Leg Press - hack squat, smith machine
Cable Push-down - tricep extension squat - If available, plate-loaded leg
machine - Use rope attachment, or two presses on an angle (usually around 45
(to increase range of motion) if preferred. degrees) tend to be superior to those
With ‘rope grip’ you may prefer to use two machines that move horizontally, but use
for a greater range of motion. whichever you have available.
Lat Pull-down - assited pull up - If available Cable Pull-through - hyperextension - Use
use a handle that allows for a neutral grip rope attachment.
roughly shoulder width or slightly closer.
Leg Extension - no substitution - no
Machine Row - chest supported T-bar row, additional notes.
dumbbell seal row - This exercise is fairly
interchangeable with any row that utilises
a chest support, thereby removing the
need for much core bracing. If you prefer
one of the alternatives to the machine row,
feel free to use.
Excercise Notes
42
Seated Leg Curl - lying leg curl - Use a Cable Concentration Curl - EZ bar
lying leg curl only if you have no access to concentration curl, barbell concentration
seated (or unless otherwise stated on the curl, bicep curl machine - Use a straight
programme). handle (supinated grip) or an EZ handle.
Standing Calf Raise (machine) - smith Hack Squat - leg press - no additional
machine calf raise (or any straight leg calf notes.
raise) - This exercise can be replaced with
any straight leg calf raise without it having Barbell Hip Thrust - hip thrust using leg
any real impact on your training, so use extension machine - use a pad or rolled
whichever you prefer. up mat between yourself and the bar if
you find it uncomfortable.
Seated Smith Press - shoulder press
machine - Using the Smith machine, sit on a Seated Calf Raise - any bent leg calf
flat bench without using the back support. raise - No additional notes.
This will force you to maintain a similar Kneeling Cable Crunch - decline crunch
bar path to overhead barbell press. Press (or any weighted crunch) - Use rope
in front of head - not behind. Use a grip attachment and hold either side of head.
slightly wider than shoulders width.
Hanging Leg Raise - roman chair leg
Pectoral Flye (cable) - pectoral flye raise, decline leg raise - Perform slowly to
(machine) - perform leaning forward or avoid rocking.
bent over - as preferred.
Roman Chair Leg Raise - hanging leg
Egyptian Cable Raise - dumbbell lateral raise, decline leg raise - No additional
raise (single arm) - This is a single arm notes.
cable raise.
Flat Barbell Press - flat dumbbell press -
EZ Bar Skullcrusher - dumbbell skullcrusher, Use a spotter or a rack with safety bars if
french press - If you have a ‘tricep bar’ going close to failure.
available, feel free to use that instead of
an EZ bar (as preferred). Seated Dumbbell Press - overhead
barbell press - Sit on a bench with the back
Seated Cable Row - bent over smith row, support as close to vertical as possible.
T-bar row - Perform with a pronated grip,
just wider than shoulder width. Lateral Raise (machine) - egyptian
cable raise, lateral raise (dumbbell) - no
Rear Delt Flye (cable) - rear delt flye additional notes.
(machine), rear delt flye (dumbbell) - These
can be performed standing, both sides at Pull-Up - lat pull-down - If possible, use
once, or single arm (for which bent over a neutral grip just closer than shoulder
may be more convenient). width. If not available, use a pronated
(overhand) grip, just wider than shoulder
Dumbbell Hammer Curl - dumbbell curl, width.
EZ bar curl - Reps are given as total sum
for each side, intended to be performed Bent Over Smith Row - t-bar row - Perform
alternately (left, right, left, right) with a pronated grip just wider than
shoulder width.
Excercise Notes
43
EZ Bar Curl - barbell curl, dumbbell Single Arm Dumbbell Row - single arm
hammer curl - no additional notes. machine row - Bench supported. Rest
between sides.
Sumo Deadlift - conventional deadlift
- If you are comfortable with the sumo EZ Bar Preacher Curl - dumbbell preacher
variation, try to keep this consistent. curl, cable preacher curl - If no specialised
pad, use the back support from a bench
Walking Lunge - static lunge, reverse for dumbbell preacher curl.
lunge - Dumbbell or barbell weighted - as
preferred. If using dumbbells, lifting straps Smith Machine Calf Raise - calf raise
can help to maintain grip. machine, calf raise on leg press machine
- Use small plates to elevate the front of
Flat Dumbbell Press - flat barbell press - your feet if you want a greater range of
No additional notes. motion.
Bent Over Barbell Row - pendlay row, Overhead Barbell Press - seated
bent over smith row - Perform with a dumbbell press - Press in front of head -
pronated grip just wider than shoulder not behind. Use a grip slightly wider than
width. shoulders width.
Seated Hammer Curl - dumbbell hammer Pendlay Row - bent over barbell row,
curl (this is standing) - Seated with back smith machine pendlay row - Use straps if
support reclined so that arms hang down assistance with grip is required. If replacing
(elbows and shoulders should be back). with bent over barbell row, increase the
Barbell Concentration Curl - EZ rep range to 10-12.
concentration curl, DB concentration curl - Rear Delt Flye (dumbbell) - rear delt flye
Elbows should be tucked in front of torso. (cable), rear delt flye (machine) - Perform
Bulgarian Split Squat - smith machine either seated (leaning over), standing
split squat, single leg press - Barbell or (bent over) or lying on flat or incline bench
dumbbell weighted - as preferred. Rest for chest support.
between sides. Single Leg Press - bulgarian split squat -
Romanian Deadlift - stiff leg deadlift - These are intended to be performed one
Use dumbbells or barbell - as preferred. side at a time (ie perform set with left leg,
rest, perform set with right leg). Four sets
Decline Crunch - kneeling cable crunch - in the programme represents four sets for
You will need to use a bench with a leg each side.
attachment (ie a decline bench) to keep
you in place whilst performing the reps
hold weight behing head if needed.
Reverse Crunch - hanging leg raise, roman
chair leg raise - Use a decline bench, with
your head at the higher end. Hold onto the
bench above your head. Adjust angle to
increase difficulty.
Excercise Notes
44