ae PULL) TRAINING PROGRAM /// 9NIA10A3 dols ¥3AaN GQAQAV DITABLE OF CONTENTSee eel gain muscle mass and lose body fat at the same mS TRC See UR ENR UM Rta CRC Rr Ce eu R Cec ene Cmca Cn Una eee ee eT Cen Rn ee CUT RRC onenn aan along with intense resistance training to leave the Per Regen ean nn ech ACTs and add lean muscle This program is based on the scientifically proven ieee nomen Cems amc] CMe comma get eMetrics Pm aR aoe ae ao) eer ae MNT Clan TSR eRe As Eas eee eee Cle cera ge second day is focused more towards isolating Ter COM aca ge ee aS toi Cee omar Cl Aicmen acim alii Nats) Pease Ec Reon Gee ean ately — ae Pree ae KAGTRAINING OVERVIEW If you don't love to work really really hard and if you are NOT ready to come outside your comfort zone, this is program is NOT the right one for you. Let me be clear, this program is intended to produce the best results possible in the shortest period of time but, that does not come without a tremendous amount of good ol’ fashioned hard work! Each week you will be going through 6 resistance training sessions with only 1 day of rest. This program utilizes an undulating style of training where we will target each muscle group twice weekly with one heavy day and one “light” day. The heavier days are earlier in the week and following your rest day so you can have the most energy and the best recovery possible. Heavy days are geared around more compound/multi-joint movements where the lighter days are focused more around isolation movements and machine work. The combination of heavy and light days has been proven effective for adding some serious size and strength when you train at the right intensity. Gauge your intensity by using the RPE scale. RPE or Rate of Perceived Exertion will have a max intensity of 10 and, while some sets will require a 10, most will be slightly under that. In other words, you will be training at or close to failure on this program. You can also use reps in reserve as a reference. For example, if the RPE is 9, that would equate to | rep in reserve, at 8 it would be 2 reps in reserve You will notice some BFR training on some days. The blood flow restriction training is a great tool that can help to accomplish more work in less time with less weight. If you do not have BER straps available, simply do the prescribed number of sets and reps. Rest times will be crucial to follow. Your heavier days will require more rest to recover between sets and your lighter days will require less rest. Stick to those times and do your best to avoid unnecessary time on your phone and having conversations in the gym when you should be working! As the weeks go on, you will be adding more volume to your resistance training which means more weight and more overall sets. Sticking closely to the nutrition and supplement plan will be key as they all work synergistically together here. Cardio will be measured simply by steps. Our focus will be on getting the best, most intense weight training sessions in and we can accomplish all of our extra calorie burn by simply tracking our steps. Don't be fooled though, the steps increase as the weeks go ‘on and they may require you spending some intentional and extra time on cardio equipment in the gym to get all of them in. Don't miss your steps! KAGED TRAINING OVERVIEW // &NUTRITION OVERVIEW We all know that nutrition plays an absolutely crucial role in making any significant changes to your body. If your goal is the total Re-Comp where we add some significant muscle mass while simultaneously reducing body fat, you will need to have your nutrition dialed in. In this program, what you put in your body will determine the outcome of the hard work that you put in during your training sessions. Don't expect to train like a beast and fuel your body like a child if you want to see the phenomenal results you are working towards Calories: You will determine your calories based off a simple calculation with your body weight. you will take your total body weight and multiply it by 12 for the first 2 weeks, 13 for weeks 3-6 and 14 for weeks 7 and 8. The program increases in volume and intensity over the weeks so we are able to justify the need for additional calories at this time. The amount of calories you consume needs to be consistent and accurate. | recommend using a meal tracking app such as MyFitnessPal and make the investment in a good food scale. You will want to make a habit of weighing ALL of the food you consume so you can accurately track and account for those calories. Do NOT estimate portion sizes and expect to see results. Macronutrients: Your macronutrient numbers are based on a percentage of your overall calories and/or your body weight for protein. Protein is going to be your “priori macronutrient so pay close attention to what number you need to finish the day at and make it a priority NOT to miss. Hitting these targets on a daily basis CONSISTENTLY will play a vital role in how your body responds to the challenging workouts you put it through. Log your food ahead of time to make sure that you are going to reach your numbers with the plan that you have in place. Meal Frequency: For best results, you will want to break your calorie and macronutrient intake goals into 4-6 evenly sized meals per day. By eating frequently throughout the day you will help to maintain a steady blood sugar level which will lead to consistent energy levels. If you miss meals and end up spreading meals too far apart, you will experience a rise in hunger levels which can make sticking to your proper calorie and macronutrient targets a real challenge KAGED NUTRITION OVERVIEW // 5NUTRITION OVERVIEW Meal Timing: Your most important meals are going to be your pre workout and post workout meals. Pre and post workout meals should include a high amount of protein, high carbohydrates and low fat and fiber. The fat and fiber can slow absorption and that is NOT what you want before and after training. As you get further away from training, you will want to incorporate more fiber and more fats while lowering your starchy carbohydrate sources. Food Choices: We cannot expect to put low quality in and get high quality results. I want you to follow a few simple rules when it comes to your food choices... > The less ingredients the better. > No more than 20% of your food should come through a package. > Your food should never come through @ window. Liquid calories from beverages OTHER THAN your Kaged Protein/Clean meal are prohibited. ‘Aim for red meat that is pasture raised and grass fed Poultry should be cage free, pasture raised and reised without the use of antibiotics or hormones. Seafood should be wild caught. Whenever possible choose produce that is organic. Avoid trans fat that is usually hidden in the form of hydrogenated oils Water Intake: Water needs to be a minimum of 1oz per every other lb of body weight For example, if you weight 200lbs, your target would be 1000z water per day minimum Utilize Hydracharge to help make the most of your water intake and to help you stay hydrated. Fiber: Fiber will plan a crucial role in maintaining digestive health, helping with satiety and improving overall thermogenesis. Women should aim for 25-30g of fiber per day while men should aim for 35-40g of fiber per day. KAGED NUTRITION OVERVIEW // 6SUPPLEMENT OVERVIEW WEEKS 1-3. Supplements are vital to achieve your best results in just 8 weeks. | recommend taking these supplements on a daily basis for optimal energy during your workouts, recovery post workout, and health cultivation. OMEGA-3 // PREMIUM FISH OIL Recommended: Take 1 soft gel with breakfast and I with cinner. If you have trouble remembering to {ake the second dase, you can take both with breakast Purpose: On this trainer you are going {o be pushing the Limits bath physically and mentally This superior fish oii 's going to play a crucial role in making sure that we provice ageauate lubrication for the joints, which are taking a Dealing day in ane day aut. and give our body the essential fatty acids that it needs but cannot procuce on it’s own. Also, the fish oil will provide Some nice cardiovascular benefits (e make sure that we are taking good care of our major ergan, MULTIVITAMIN // WHOLE FOOD + ORGANIC Recommended: 2 capsules with breakfast. Purpose: No matter how hard we try, getting in all the nutrients we need through food alone is 2 very challenging task. Whether it be food preference, availaaility of feod or simply the amounts that we can eat within our macronutrient ranges, supalementing with this whole food multivitamin is simaly a must. ‘As you ciean up your diet and become much mare intense with your training, your body will be requiring a higher (evel of micronutrients and this Is the perfect product to fli that gap. PRO-BIOTIC // PERFORMANCE PROBIOTIC Recommended: Take | capsule immediately before your 3 largest meals of the day. Purpose: Maintaining 2 healthy bacteria in the gut will allow us <0 better assimilate and absorb the ether nutrients that we are consuming. Furthermore, the Kaged Probiotic will actually nel © improve workout performance by improving ATP, PRE-KAGED SPORT // PRE-WORKOUT Recommended: 1-2 scoops 30 minutes before training Purpose: Our gains are only as good as the werkouts that we are performing. Let's ‘ace it, even with great nutrition, if we are unable to provide the stimulus to the muscies, they won't grow! This scientifically formulated pre werkout will give you just the right amount of energy to push through enallenging sessions along with 2 nice dose of other perfarmance driving ingredients like eitruliine and besa alanine, Start with | scoop to assess ‘olerance and move up by 5 scoop 3s you adapt GLUTAMINE // AMINO ACID Recommended: 59 pen waking. 5g pest workout and 5g before bed Purpose: Glutamine is the mast abundant amine acid found in skeletal muscles so having enough of itis of extreme importance. Not aniy will glutamine assist in recovery but, it may have a positive impact on both gut heaith and overall immune system function as wel Beta KAGED SUPPLEMENT OVERVIEW // 7SUPPLEMENT OVERVIEW CREACLEAR // CREATINE MONOHYDRATE Recommended: 59 post workout oe tive and safe tool for adding muscle and strength, Creatine will help to crive cel will make yeu stronger and bigger in the gym! Take this muscle building RE-KAGED // POST WORKOUT PROTEIN Recommend: | scoop post workout Purpose: You will not find a taster absorbing opticn for your past workout fuel than Re Kaged. Not only will this product drive xey protein nutrition into the muscles following your intense workouts, I also provides some crucial muscle building ingredients like added creatine HCL glutamine and betaine in the patented BetaPower form, Make sure to take this immediately. folicwing training to start the recovery process when itm WEEKS 4-8 For the last 4 weeks we are dialing up the intensity. With this increased intensity, | recommend adding In-Kaged during your training sessions. In-Kaged will help you stay energized during your workouts and support muscle endurance with the added BCAAs IN-KAGED // INTRA-WORKOUT Recommended: | scoop curing workout Purpose: By week 4 your body is hurting but itis alse changing. Results are becoming more visible by the cay. In Kaged will provide you with some adsitonal arganic caffeine te hela push you threugh your increasingly challenging training sessions. Aiso, In Kaged wil boost you with additional BCAA's for added muscular recavery curing those challenging workouts Riana nile “ARED Make sure you prep and plan your supplements the day BEFORE to make sure you don't miss a single dose! Try using small stackable containers to put your powders in, a pil case for your pills and put them in your gym bag the night before so you dont miss a beat! KAGED SUPPLEMENT OVERVIEW // 8PROGRAM FAQs CAN | ADD CARDIO TO THIS PROGRAM? Yes, absolutely. You can add running, swimming, cross-training, or any other cardio to this program. Just be mindful of how much cardio you are doing on top of the intense training sessions, especially your caloric intake. If you add a few extra cardio sessions a week and experience increased fatigue, you'll want to increase your daily caloric intake. For example, if you are adding three 30 minute runs per week to your training and still want to stay in a healthy caloric deficit, instead of multiplying your body weight by 12, you'll multiply it by 13. If you are doing more than three extra sessions per week, increase the number to 14 x your body weight. SHOULD I EAT IN A CALORIC DEFICIT, MAINTENANCE, OR SURPLUS WHILE RUNNING THIS PROGRAM? Eating in a slight caloric surplus will yield the best results and best recovery. However, if your main goal is fat loss, eating in a caloric deficit will be necessary. As a beginner, you can continue to make strength and size progress while in a moderate caloric deficit and achieve body recomposition (lose fat and build muscle simultaneously) if protein intake is sufficient (0.8-19/lb bodyweight as a ballpark). As an intermediate-advanced level trainee, the likelihood of achieving substantial body recomposition is smaller but still possible. So, in all, a caloric surplus is recommended for optimal progress, but some progress can still occur at caloric maintenance and even in a caloric deficit THE WARM-UP ISN’T ENOUGH FOR ME. CAN | ADD TO IT? You can add warm-up exercises to the protocol, but your warm-up shouldn't take any longer than 10-20 minutes. It is essential to stay injury-free, so don't rush into your workout WHY IS THERE SUCH LITTLE EXERCISE VARIATION FROM WEEK TO WEEK? Changing exercises from week to week is more likely to flatten out the strength progression curve. Consistency of exercises throughout the program ensures both progression, by adding volume incrementally to these specific movements, and mastery of these movements, in terms of form and technique. CAN | EXTEND THE PROGRAM? Yes, you can run through the program again for another 8 weeks, adjusting your weight and volume as you get stronger. After going through this program 3-5 times, you'll want to change your training style and exercises to avoid a plateau. Have any other questions? Reach out to support@kaged.com or send us a DM on Instagram @kaged. KAGED PROGRAM FAQs // 9THE WARMUP Warm ups are a way to prevent injury and increase muscle activation. Warming up properly will get your muscles and joints ready for optimal performance. This warmup will lightly cover each major muscle group, but feel free to add to it as you see fit. EXERCISE Before the first exercise for each bodypart mera perform a basic loading pyramid: Low Intesnity Cardio 5-10 min > Pyramid up in weight with 2-3 Foam Roll 23min light sets, getting progressively Runners tunge 0 seconds heavier Toe touches 1 15-30 seconds: Such a warm up is only required Front/Back Leg Swing 2 5) SISA Sy SHA 2 for Primary Exercises Air Squats 10 For example, if you were working Arm Circles 10 up to 4 sets of 315 lbs for § reps Neck Rolls 5 on the squat, Pick Any Machine or Activity That Elevates Heart Rate Focus On Major Large Muscle Groups (Legs, Back, Calves) Stretch Each Quad For 15-30 Seconds Per Leg Stretch Hamstrings For 15-30 Seconds 12 Each Leg Full Range of Motion 10 Circles Forward And Backward 5 Neck Rolls Each Direction NOW LET’SWEEKS 1-2 poston -rtoceah eek DAY 1 /// HEAVY LEGS Today you are going to push yourself using heavier weights and your proven staple exercises for building quality legs! SET TYPE EQUIPMENT Straight Set Barbell Straight Set Nordic Glute Ham Raise Machine Straight Set Leg Press Machine Straight Set Step Up Other Straight Set Leg Extension Machine Straight Set ‘Smith Calf Raise ‘Smith Machine DAY 2 /// HEAVY UPPER PUSH CHEST FOCUS Today you are going to focus on all movements in charge of pushing for the upper body, This is a strength day so you will want to move as much weight as effectively as possible ser TPE caviement | sers | reps Straight Set Bench Press Barbet Straight Set Standing Overhead Press Barbell Straight Set Incline Durnbbeli Press Dumbbett Straight Set Dumbell Lateral Raise Dumbbell Straight Set Dip Bodyweight Straight Set Dumbell Fly Dumbbell Straight Set_ | BFR Cable Triceps Extension Cable DAY 3 /// HEAVY UPPER PULL BACK FOCUS Today we focus on pulling heavy using primarily the muscles of the upper body. For this strength day you will want to pack on the weight and feel every rep count! SET TYPE EQUIPMENT Straight Set Straight Set Bodyweight Straight Set Seal Row Barbell Straight Set Lat Pull Down Cable Straight Set Reverse Fly Dumbbell Straight Set BER Preacher Curl EZBar WEEK 1-2 // 11 KAGEDWEEKS 1-2 poston -rtoceah eek DAY 4 /// LIGHT LEGS Don't let the word “light” fool you here. You will be using less weight however, your reps will increase and you will focus on an intense mind muscle contraction with every rep! SET TYPE EQUIPMENT | SETS | REPS Straight Set Front Squat Barbell 15 Straight Set Single Leg Leg Press Machine 15 Straight Set Walking Pulse Lunge Dumbbell 10 Straight Set Dumbell ROL, Dumbbell 15 Straight Set Single Leg Leg Extension Machine 15 Superset* Seated Calf Raise Machine 15 Superset* Donkey Calf Raise Bodyweight 15 *Superset: Perform exercises back to back with a short rest in-bed DAY 5 /// LIGHT UPPER PUSH Don't let the word “light” fool you here. You will be using less weight however, your reps will increase and you will focus on an intense mind muscle contraction with every rep! You will also be utilizing a lot of supersets during this workout. SET TYPE | EXERCISE EQUIPMENT | SETS | REPS REST Straight Set iat Durnbvell Chest Press Dumbbell 10 0 Superset* Incline Smith Machine Press Machine 12 = Superset* ‘Standing Durnbell OH Press Dumbbell 12 20 Superset* | Close Grp Machine Chest Press Machine 2 - Superset* Lateral Dumbbell Raise Dumbbell 12 20 Superset* Cable Fy Machine 15 = Superset* Dumbell Front Raise Dumbbell 15 20 Straight Set Barbell Scull Crusher E7-Bar 18 60 Straight Set Cable Rope Extension Cable 15 60 Straight Set Cable Triceps Kick Back Cable 15 60 *Superset: Perform exercises back to back with a 90 second rest between supersets, Pitca chal each ce nce meron Oro fon Good! Having some delayed onset muscle soreness that peaks about 48 hours after the workout ‘s completely norrnal. Try an epsom salt bath a few times a week to help ease sore of the soreness. Also, make sure you are hitting your protein and step targets daily. Protein will be absolutely critical in making sure that you are recovering from those brutal sessions and preparing for the next one. play a big part in moving blood around and helping to improve the feeling of soreness you may have KAGED WEEK 1-2 // 12WEEKS 1-2 DAY 6 /// LIGHT UPPER PULL Don't let the word "light" fool you here. You will be using less weight however, your reps will increase and you will focus on an intense mind muscle contraction with every rep! You will also be utilizing a lot of supersets during this workout. SET TYPE EXERCISE EQUIPMENT | sets | Reps 10 12 15 15 20 20 15 15 15 15 15 Straight Set Rack PU Barbett Straight Set Assisted PUl Up Machine Straight Set Seated Cable Row Machine Straight Set Chose Grip Lat Pull Bown Machine Superset* LUndlerhand Cable Row Machine Superset” ht Arm Cable Pull Down Machine Straight Set Reverse Cable Fly Machine Superset” Incline Durell Curt Dumbbell Superset* Standing Barbell Curt Barbett Superset” Preacher Curt Machine Superset* | Standing Dumbell Hammer Curt] Dumbbell DAY 7 /// REST DAY Finally, you have earned a day of rest! Use this day to stay active outside the gym and make sure to squeeze in some foam rolling, static stretching and a good nap. AN SINGLE ny: \ ee re KAGED WEEK 1-2 // 13WEEKS 3-& poston 1.1 toceah week DAY 1 /// HEAVY LEGS Today you are going to push yourself using heavier weights and your proven staple exercises for building quality legs! Straight Set Sq Barbell Straight Set Nordic Glute Ham Raise Machine Straight Set Leg Press Machine Straight Set Step Up Other Straight Set Leg Extension Machine Straight Set Smith Calf Raise ‘Smith Machine DAY 2 /// HEAVY UPPER PUSH CHEST FOCUS Today you are going to focus on all movements in charge of pushing for the upper body, This is a strength day so you will want to move as much weight as effectively as possible ser Tyee equipment | sers | reps Straight Set Bench Press Barbell Straight Set Standing Overhead Press Barbell Straight Set Inching Dumbbeli Press Dumbbell Straight Set Dumbell Lateral Raise Dumbbell Straight Set Dip Bodyweight Straight Set Dumbell Fly Dumbbell Straight Set_ | BFR Cable Triceps Extension Cable DAY 3 /// HEAVY UPPER PULL BACK FOCUS Today we focus on pulling heavy using primarily the muscles of the upper body. For this strength day you will want to pack on the weight and feel every rep count! SeT TYPE EXERCISE EQUIPMENT Straight Set T Bar Row Straight Set Pull Up Bodyweight Straight Set Seal Row Barbell Straight Set Lat Pull Down Cable Straight Set Reverse Fly Dumbbell Straight Set BFR Preacher Curl EZBar KAGED WEEK 3-4 // 14WEEKS 3-& poston 1.1 toceah week DAY 4 /// LIGHT LEGS Don't let the word “light” fool you here. You will be using less weight however, your reps will increase and you will focus on an intense mind muscle contraction with every rep! Straight Set nt Squat Barbell 18 Straight Set Single Leg Leg Press Machine 15 Straight Set Walking Pulse Lunge Dumbbell 10 Straight Set Dumbell ROL, Dumbbell 15 Straight Set Single Leg Leg Extension Machine 18 Superset* Seated Calf Raise Machine 15 Superset* Donkey Calf Raise Bodyweight 15 *Superset: Perform exercises back to back with a short rest in-bed DAY 5 /// LIGHT UPPER PUSH Don’t let the word “light” fool you here. You will be using less weight however, your reps will increase and you will focus on an intense mind muscle contraction with every rep! You will also be utilizing a lot of supersets during this workol SeT TYPE EXERCISE Straight Set 3t Dumbbell Chest Press Dumbbell ‘ 10 Superset* Incline Smith Machine Press Machine 12 Superset* ‘Standing Durrell OH Press Dumbbell 12 Superset* | Close Grp Machine Chest Press Machine 12 Superset* Lateral Dumbell Raise Dumbbell 12 Superset* cable Fly Machine 15 Superset* Dumbell Front Raise Dumbbell 18 Straight Set Barbell Sul Crusher E7-Bar 15 Straight Set Cable Rope Extension Cable 15 Straight Set Cable Triceps Kick Back Cable 15 *Superset: Perform exercises back to back with a 90 second rest between supersets, Rice aimee aaa You may notice sore added sets to some of your exercises which is exactly what you ‘need to continue to progress and improve. Make sure you are not "sand bagging” your early sets in preparation for the Later sets. Every set needs to pushed to the prescribed RPE if we are going to see great results. In addition, make sure you are taking down plenty of water daity. Hydration is absolutely critical in maximizing performance in the gym! Aim for a MINIMUM of loz for every ‘ther tb of body weight. KAGED WEEK 3-4 // 15WEEKS 3-4 DAY 6 /// LIGHT UPPER PULL Don't let the word "light" fool you here. You will be using less weight however, your reps will increase and you will focus on an intense mind muscle contraction with every rep! You will also be utilizing a lot of supersets during this workout. SET TYPE EXERCISE EQUIPMENT | sets | REPS 10 12 18 15 20 20 15 15 18 15 15 Straight Set Rack PU Barbett Straight Set Assisted Pul Up Machine Straight Set Seated Cable Row Machine Straight Set Chose Grip Lat Pull Bown Machine Superset* LUndlerhand Cable Row Machine Superset” ht Arm Cable Pull Down Machine Straight Set Reverse Cable Fly Machine Superset” Incline Durell Curt Dumbbell Superset* Standing Barbell Curt Barbett Superset” Preacher Curt Machine Superset* | Standing Dumbbell Hammer Curt} Dumbbell DAY 7 /// REST DAY Finally, you have earned a day of rest! Use this day to stay active outside the gym and make sure to squeeze in some foam rolling, static stretching and a good nap. BE BETTER! KARED a) eee KAGED WEEK 3-4 // 16WEEKS 5-6 posts 1 toceah week DAY 1 /// HEAVY LEGS Today you are going to push yourself using heavier weights and your proven staple exercises for building quality legs! SET TYPE EQUIPMENT Straight Set Barbell Straight Set Nordic Glute Ham Raise Machine Straight Set Leg Press Machine Straight Set Step Up Other Straight Set Leg Extension Machine Straight Set ‘Smith Calf Raise ‘Smith Machine DAY 2 /// HEAVY UPPER PUSH CHEST FOCUS Today you are going to focus on all movements in charge of pushing for the upper body, This is a strength day so you will want to move as much weight as effectively as possible ser TPE caviement | sers | reps Straight Set Bench Press Barbet Straight Set Standing Overhead Press Barbell Straight Set Incline Durnbbeli Press Dumbbett Straight Set Dumbell Lateral Raise Dumbbell Straight Set Dip Bodyweight Straight Set Dumbell Fly Dumbbell Straight Set_ | BFR Cable Triceps Extension Cable DAY 3 /// HEAVY UPPER PULL BACK FOCUS Today we focus on pulling heavy using primarily the muscles of the upper body. For this strength day you will want to pack on the weight and feel every rep count! SET TYPE EQUIPMENT Straight Set Straight Set Bodyweight Straight Set Seal Row Barbatl Straight Set Lat Pull Down Cable Straight Set Reverse Fly Dumbbell Straight Set BFR Preacher Curl EZBar KAGED WEEK 5-6 // 17DAY 4 /// LIGHT LEGS Don't let the word “light” fool you here. You will be using less weight however, your reps will increase and you will focus on an intense mind muscle contraction with every rep! SET TYPE EXERCISE | seTs | REPS REST Straight Set nt Squat 4 18 90 Straight Set Single Leg Leg Press Machine 4 15 6 Straight Set Walking Pulse Lunge Dumbbell 4 10 60 Straight Set Dumbell ROL, Dumbbell 3 15 6 Straight Set Single Leg Leg Extension Machine 3 Superset* Seated Calf Raise Machine 3 Superset* Donkey Calf Raise Bodyweight 4 18 15 15 *Superset: Perform exercises back to back with @ short rest in-between, DAY 5 /// LIGHT UPPER PUSH Don’t let the word “light” fool you here. You will be using less weight however, your reps will increase and you will focus on an intense mind muscle contraction with every rep! You will also be utilizing a lot of supersets during this workout. SET TYPE | EXERCISE EQUIPMENT | SETS | REPS Straight Set Flat Dumbbell Chest Press Dumbbell é 10 Superset* Incline Smith Machine Press Machine 12 Superset* ‘Standing Durell OH Press Dumbbell 12 Superset* | Close Grp Machine Chest Press Machine 12 Superset* Lateral Dumbell Raise Dumbbell é 12 Superset* cable Fly Machine 15 Superset* Dumbell Front Raise Dumbbell 18 Straight Set Barbell Scull Crusher E7-Bar 15 Straight Set Cable Rope Extension Cable 15 Straight Set Cable Triceps Kick Back Cable 15 *Superset: Perform exercises back to back with a 90 second rest between supersets, MIKE'S PRO TIP: HAVE YOU HAD A BAD. Teena) If'so, welcome to the club! What separates the strong from the weak is who wil decide to persevere and push forward after having an “off” day, Whether it’s feeling a slight lack of motivation, a little under the weather or a mishap in schedule, you are bound to run into challenges. Forget that day and commit to pushing forward with unmatched intensity the next day! KAGED WEEK 5-6 // 18WEEKS 5-6 DAY 6 /// LIGHT UPPER PULL Don't let the word "light" fool you here. You will be using less weight however, your reps will increase and you will focus on an intense mind muscle contraction with every rep! You will also be utilizing a lot of supersets during this workout. SET TYPE EXERCISE EQUIPMENT | sets | Reps 10 12 15 15 20 20 15 15 15 15 15 Straight Set Rack PU Barbett Straight Set Assisted PUl Up Machine Straight Set Seated Cable Row Machine Straight Set Chose Grip Lat Pull Bown Machine Superset* LUndlerhand Cable Row Machine Superset” ht Arm Cable Pull Down Machine Straight Set Reverse Cable Fly Machine Superset” Incline Durell Curt Dumbbell Superset* Standing Barbell Curt Barbett Superset” Preacher Curt Machine Superset* | Standing Dumbbell Hammer Curt} Dumbbell DAY 7 /// REST DAY Finally, you have earned a day of rest! Use this day to stay active outside the gym and make sure to squeeze in some foam rolling, static stretching and a good nap. Std eee ah me ee a TO FAILURE WITH ENTHUSIASM. KAGED WEEK 5-6 // 19WEEKS 7-8 pos: 7 toceah eek DAY 1 /// HEAVY LEGS Today you are going to push yourself using heavier weights and your proven staple exercises for building quality legs! SET TYPE EQUIPMENT Straight Set Barbell Straight Set Nordic Glute Ham Raise Machine Straight Set Leg Press Machine Straight Set Step Up Other Straight Set Leg Extension Machine Straight Set ‘Smith Calf Raise ‘Smith Machine DAY 2 /// HEAVY UPPER PUSH CHEST FOCUS Today you are going to focus on all movements in charge of pushing for the upper body, This is a strength day so you will want to move as much weight as effectively as possible ser TPE caviement | sers | reps Straight Set Bench Press Barbet Straight Set Standing Overhead Press Barbell Straight Set Incline Durnbbeli Press Dumbbell Straight Set Dumbell Lateral Raise Dumbbell Straight Set Dip Bodyweight Straight Set Dumbell Fly Dumbbell Straight Set_ | BFR Cable Triceps Extension Cable DAY 3 /// HEAVY UPPER PULL BACK FOCUS Today we focus on pulling heavy using primarily the muscles of the upper body. For this strength day you will want to pack on the weight and feel every rep count! SET TYPE EQUIPMENT Straight Set Straight Set Bodyweight Straight Set Seal Row Barbatl Straight Set Lat Pull Down Cable Straight Set Reverse Fly Dumbbell Straight Set BFR Preacher Curl EZBar WEEK 7-8 // 20 KAGEDDAY 4 /// LIGHT LEGS Don't let the word “light™ fool you here. You will be using less weight however, your reps will increase and you will focus on an intense mind muscle contraction with every rep! SET TYPE EXERCISE | seTs | REPS REST Straight Set nt Squat 4 18 90 Straight Set Single Leg Leg Press Machine 4 15 60 Straight Set Walking Pulse Lunge Dumbbell 4 10 60 Straight Set Dumbell ROL, Dumbbell 3 15 6 Straight Set Single Leg Leg Extension Machine 3 Superset* Seated Calf Raise Machine 3 Superset* Donkey Calf Raise Bodyweight 4 18 15 15 *Superset: Perform exercises back to back with @ short rest in-between, DAY 5 /// LIGHT UPPER PUSH Don’t let the word “light” fool you here. You will be using less weight however, your reps will increase and you will focus on an intense mind muscle contraction with every rep! You will also be utilizing a lot of supersets during this workout. SET TYPE | EXERCISE EQUIPMENT | SETS | REPS Straight Set Flat Dumbbell Chest Press Dumbbell é 10 Superset* Incline Smith Machine Press Machine 12 Superset* ‘Standing Durell OH Press Dumbbell 12 Superset* | Close Grp Machine Chest Press Machine 12 Superset* Lateral Dumbell Raise Dumbbell é 12 Superset* cable Fly Machine 15 Superset* Dumbell Front Raise Dumbbell 18 Straight Set Barbell Scull Crusher E7-Bar 15 Straight Set Cable Rope Extension Cable 15 Straight Set Cable Triceps Kick Back Cable 15 *Superset: Perform exercises back to back with a 90 second rest between supersets, Rice mila nc naam nama ees ‘These last couple of weeks will test you both physically and mentally. This may be ‘one of the more challenging tasks you have taken on but you are so close to finishing STRONG! You can make some tremendous progress these last couple of ‘weeks if you will commit to bringing your absolute best intensity to each session ‘and your strongest ciscipline to the kitchen. Nail your macronutrients, hit your ‘step count, meet your steep targets and crush your training! KAGED WEEK 7-8 // 21WEEKS 7-8 DAY 6 /// LIGHT UPPER PULL Don't let the word "light" fool you here. You will be using less weight however, your reps will increase and you will focus on an intense mind muscle contraction with every rep! You will also be utilizing a lot of supersets during this workout. SET TYPE EXERCISE EQUIPMENT | sets | Reps Straight Set Rack PU Barbett 10 Straight Set Assisted PUl Up Machine é 12 Straight Set Seated Cable Row Machine 18 Straight Set Chose Grip Lat Pull Bown Machine é 15 Superset* LUndlerhand Cable Row Machine 20 Superset” ht Arm Cable Pull Down Machine 20 Straight Set Reverse Cable Fly Machine 15 Superset” Incline Durell Curt Dumbbell 15 Superset* Standing Barbell Curt Barbett 15 Superset” Preacher Curt Machine 15 Superset* | Standing Dumbbell Hammer Curt} Dumbbell 15 DAY 7 /// REST DAY Finally, you have earned a day of rest! Use this day to stay active outside the gym and make sure to squeeze in some foam rolling, static stretching and a good nap. HOW CLEAR ARE YOU TR eR TO ACCOMPLISH?! KAGED WEEK 7-8 // 22CONGRATULATIONS! You just completed one of the most challenging tasks that you will ever put your body through. You have undoubtedly pushed your body to make some positive changes and | am sure you are seeing the benefits of all that hard work when you look in the mirror. Now go get a nasty pump at the gym, flex in the mirror and PROUDLY take that selfie to share all your hard work! Ae keKAGED