How to read the plan:

Each exercise on each workout is labelled with a letter. The letter represents the order in which the exercises should be done. For
example:
A – Bench Press
B – Pec Fly
Means that you should complete all of your sets and reps on the bench press (with prescribed rest periods) before moving on to the
pec fly.

If there are two exercises that should be done back to back (with no rest), in a ‘superset’ fashion, the plan will display it like this:

A1 – Bench Press

A2 – Pec Fly
This means that you should complete one set of bench press before moving immediately on to a set of pec fly, then resting and
repeating both exercises again. If ‘tri-sets’ or ‘giant sets’ are included, the numbers will simply ascend from A1, A2, A3, A4 etc.

DISCLAIMER:

By partaking in this or any workout program produced by Andy Clements Fitness you take full responsibility for any and all injuries incurred as
a result of training with these programs. You accept there is a risk of injury (as there is with ANY training or physical activity) & absolve Andy
Clements Fitness of any responsibility.

Thanks and enjoy the workout!

Andy

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will be prosecuted.
 6 Week Muscle Building Trainer Workouts
Full Body Workouts: Week 1

Day: Workout A

* Exercise Target Reps Sets Rest Time Exercise Instructions

A1 Seated Machine Row 8-12 3 N/A Press your chest against the chest pad and make sure you don’t pull the
chest off. Then, pull the shoulders back and elbows through, squeezing the
shoulder blades together as hard as you can.
A2 Heels Elevated Dumbbell Squats 8-12 3 30 sec Place a small mat or plates underneath your heels to allow for greater range
of movement regardless of ankle mobility. Then screw your feet into the
ground, pull your knees out as you sit down and back into a squat, before
pushing your feet into the floor & driving up again.
B1 Incline Dumbbell Press 8-12 3 N/A Set a bench around 45°. Then lie on your back, pull the dumbbells out and
drive the biceps inwards as you press upwards.
B2 Lying Leg Curl 8-12 3 30 sec Drive your hips down into the pad and keep your glutes contracted
throughout. Then, maintaining this position, pull your heels up to contract
your hamstrings and fully extend your knees on the way back down.
C1 Seated Military Press 8-12 3 N/A Shoulder width grip on the bar, pull the bar to your chin keeping the elbows
tucked in and drive upwards hard.
C2 Leg Extensions 8-12 3 30 sec Use the handles to pull yourself down into the seat. Keep the chest tall,
knees in good alignment (not facing in or out), and extend the legs while
squeezing the quads hard.
D1 45° Hip Extensions 8-12 3 N/A Set the pad so the top is level with your hips. Fold from the hips, keeping the
spine as neutral as possible, stretching the hamstrings & glutes. Then
squeeze the glutes hard & drive your hips into the pad as you come up.
D2 Wide Grip Lat Pulldowns 8-12 3 30 sec Just wider than shoulder width grip on the bar, make sure you have a full
stretch above your head at the top of the movement. Then focus on driving
the elbows down hard towards your ribs, don’t lean back or pull the
shoulders back.

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 6 Week Muscle Building Trainer Workouts
Full Body Workouts: Week 1

Day: Workout B

* Exercise Target Reps Sets Rest Time Exercise Instructions

A1 Bent Over Barbell Row 8-12 3 N/A Lean over to 45°. Keep the spine & pelvis neutral, shoulder width overhand
grip on the bar. Then pull the shoulders back and squeeze the shoulder
blades hard as you pull the bar to your stomach.
A2 Barbell Back Squat 8-12 3 30 sec Keep the barbell on the meaty part of your traps, not too high on your neck.
Tuck the elbows under the bar, pulling the bar down into your back. Screw
the feet into the ground, pull the knees out as you sit back and down into the
squat, keeping your chest tall. Push your feet into the ground and drive up.
B1 Seated Machine Chest Press 8-12 3 N/A Sit up tall in the seat & keep the elbows around shoulder level. Drive the
biceps inwards, pushing the hands together throughout as you press.
B2 Dumbbell RDLs 8-12 3 30 sec Screw your feet into the ground and keep your knees soft (don’t lock them
out, slight bend). Maintaining this position, keep your chest tall & pull the
hips back, stretching the hamstrings & glutes. Then drive the hips forwards,
contracting the glutes hard as you do.
C1 Seated Dumbbell Shoulder Press 8-12 3 N/A Set the bench upright (or 1 notch down if necessary). Bring the dumbbells to
shoulder level, then drive them up and inwards above the head.
C2 Step Ups 8-12 3 30 sec Set the bench flat, then place one foot on the bench and bend the back leg,
so you’re in a sort of “elevated lunge” position. Then use the front foot to
push your body up and onto the bench, before lowering your back leg slowly.
D1 Hip Thrust 8-12 3 N/A Using a barbell (or hip thrust machine if your gym has one), lower the weight
slowly before thrusting your hips upwards hard and contracting your glutes.
D2 Dumbbell Side Raise 8-12 3 30 sec Stand up tall, pull the dumbbells out to the side keeping your arms straight &
leading from the elbows. Be careful not to shrug the shoulders or lead from
the hands.

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 6 Week Muscle Building Trainer Workouts
Full Body Workouts: Week 1

Day: Workout C

* Exercise Target Reps Sets Rest Time Exercise Instructions

A1 Incline Dumbbell Row 8-12 3 N/A Set the bench at 2-3 notches up from the bottom. Then press your chest
against the top of the bench and pull your shoulders back while rowing the
dumbbells up towards your stomach, squeezing the shoulder blades hard.
A2 Smith Machine Squat 8-12 3 30 sec Place the bar on the meaty part of your traps, not too high on your neck.
Shuffle your feet in front of you & lean back onto the bar. Screw your feet
into the ground & pull you knees out as you sit down into a squat. Drive your
feet into the floor as you push up.
B1 Incline Bench Press 8-12 3 N/A Using the incline bench press, with a grip just wider than shoulder width, pull
the elbows out as you lower the bar to your chest to lengthen the pecs. Then
push the hands & biceps inwards as you press the bar up.
B2 Seated Leg Curls 8-12 3 30 sec Trap your legs in as tight as you can. Keep your chest tall, knees in good
alignment (not facing in or out). Pull the heels down as far as possible to
contract the hamstrings fully & control the weight back up again.
C1 Standing Military Press 8-12 3 N/A Stand up tall, shoulder width grip on the bar. Without leaning back
excessively, push the bar overhead, locking the elbows at the top, then bring
the bar back to shoulder level.
C2 Leg Press 8-12 3 30 sec Hip width stance on the pad, screw your feet into the pad & pull the knees
out as you lower the sled as low as you can without letting your hips lift up.
Then push into the pad and drive it up.
D1 Cable Pullthroughs 8-12 3 N/A Set the cable to the bottom and use the rope attachment. Stand facing away
from the cable stack, pulling the rope between your legs. Then perform
normal RDLs, keeping the knees soft and flexing/extending the hips.
D2 Straight Arm Pulldowns 8-12 3 30 sec Set the cable to the top, using the rope attachment. Stand facing the cable
stack, lean over to 45° and keeping the arms straight, pull the rope through
towards the hips, contracting the lats hard as you do.

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 6 Week Muscle Building Trainer Workouts
Full Body Workouts: Week 1

Day: Workout D

* Exercise Target Reps Sets Rest Time Exercise Instructions

A1 Hack Squat 8-12 3 N/A Keep the chest tall, feet out in front of you & hip width apart. Screw the feet
into the pad, pull your hamstrings down towards your calves and drive up
through the heels.
A2 Bent Over Dumbbell Row 8-12 3 30 sec Lean over to 45°, spine nice and neutral. Pull the shoulders back and drive
the elbows through, squeezing the shoulder blades hard.
B1 Flat Bench Press 8-12 3 N/A Just wider than shoulder width grip on the bar, pull the elbows out as you
lower the bar to your chest to lengthen the pecs. Then drive your hands
together and pull the biceps inwards as you press.
B2 Barbell RDL 8-12 3 30 sec Shoulder width grip on the bar, chest tall & feet screwed into the floor. Keep
a slight bend in your knees & pull the hips back to lengthen the hamstrings &
glutes, then contract the glutes hard as you push the hips forwards again.
C1 Seated Smith Machine Press 8-12 3 N/A Set the bench upright (or 1 notch down if necessary). Keep the elbows tucked
in and pull the bar down to chin level before pushing up again.
C2 Walking Lunges 8-12 3 30 sec Take big strides, lower your back knee to the ground before pushing up and
forwards from your front leg. Then repeat the process on the opposite leg,
alternating each time in a “walking” fashion.
D1 Single Leg Seated Leg Curls 8-12/Side 3 N/A Using one leg, trap yourself into the machine tight. Then pull the heel down
as far as possible to contract the hamstring fully.
D2 Wide Grip Upright Row 8-12 3 30 sec Stand up tall, use a wide grip on a barbell. Then pull your elbows up just
higher than shoulder level, keeping the wrists pointing down to the ground.

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 6 Week Muscle Building Trainer Workouts
Full Body Workouts: Week 2

Day: Workout A

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Low Incline Dumbbell Press 1: 5-8 3 2-3 min Set a bench one notch up from the bottom. Then lie on your back, pull the
2: 8-12 dumbbells out and drive the biceps inwards as you press upwards.
3: 8-12
B Bent Over Barbell Row 1: 5-8 3 2-3 min Lean over to 45°. Keep the spine & pelvis neutral, shoulder width overhand
2: 8-12 grip on the bar. Then pull the shoulders back and squeeze the shoulder
blades hard as you pull the bar to your stomach.
3: 8-12
C Hack Squats 1: 5-8 3 2-3 min Keep the chest tall, feet out in front of you & hip width apart. Screw the feet
2: 8-12 into the pad, pull your hamstrings down towards your calves and drive up
through the heels.
3: 8-12
D Lying Leg Curl 1: 5-8 3 2-3 min Drive your hips down into the pad and keep your glutes contracted
2: 8-12 throughout. Then, maintaining this position, pull your heels up to contract
your hamstrings and fully extend your knees on the way back down.
3: 8-12
E1 Standing Military Press 8-12 3 N/A Stand up tall, shoulder width grip on the bar. Without leaning back
excessively, push the bar overhead, locking the elbows at the top, then bring
the bar back to shoulder level.
E2 Walking Lunges 8-12 3 30 sec Take big strides, lower your back knee to the ground before pushing up and
forwards from your front leg. Then repeat the process on the opposite leg,
alternating each time in a “walking” fashion.
F1 Cable Curls 8-12 3 N/A Set the cable low, then, using the bar attachment & an underhand grip, pull
the forearms up to touch the biceps at the top and fully lock out the elbows
at the bottom.
F2 Cable Pushdowns 8-12 3 30 sec Set the cable to the top, then, using the bar attachment, push the bar down
to fully extend the elbows & squeeze the triceps at the bottom.
G Standing Calf Raise 8-12 3 30 sec Full stretch at the bottom, pull the heel up hard to contract at the top.

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 6 Week Muscle Building Trainer Workouts
Full Body Workouts: Week 2

Day: Workout B

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Leg Press 1: 5-8 3 2-3 min Hip width stance on the pad, screw your feet into the pad & pull the knees
2: 8-12 out as you lower the sled as low as you can without letting your hips lift up.
Then push into the pad and drive it up.
3: 8-12
B Deadlift 1: 5-8 3 2-3 min Hip width stance & shoulder width grip on the bar. Sit down into the
2: 8-12 movement, then drive the hips forward hard as you pull the bar up.
3: 8-12
C Wide Grip Pulldown 1: 8-12 3 2-3 min Just wider than shoulder width grip on the bar, make sure you have a full
2: 12-15 stretch above your head at the top of the movement. Then focus on driving
the elbows down hard towards your ribs, don’t lean back or pull the
3: 12-15 shoulders back.
D Machine Chest Press 1: 5-8 3 2-3 min Sit up tall in the seat & keep the elbows around shoulder level. Drive the
2: 8-12 biceps inwards, pushing the hands together throughout as you press.
3: 8-12
E1 Leg Extensions 8-12 3 N/A Use the handles to pull yourself down into the seat. Keep the chest tall,
knees in good alignment (not facing in or out), and extend the legs while
squeezing the quads hard.
E2 Dumbbell Side Raise 8-12 3 30 sec Stand up tall, pull the dumbbells out to the side keeping your arms straight &
leading from the elbows. Be careful not to shrug the shoulders or lead from
the hands.
F1 Hammer Curl 12-15 3 N/A Using a hammer/neutral grip (palms facing inwards) pull the forearms up to
the biceps, then slowly lower them down again and fully extend the elbows.
F2 Dumbbell Skullcrushers 12-15 3 30 sec Lie flat on a bench, lower the dumbbells either side of your head (flexing the
elbows fully) and drive up again (extending the elbows fully).
G Machine Ab Crunch 8-12 3 30 sec Crunch down hard on the abs and blow out through your mouth.

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 6 Week Muscle Building Trainer Workouts
Full Body Workouts: Week 2

Day: Workout C

* Exercise Target Reps Sets Rest Time Exercise Instructions

A High Incline Smith Machine Press 1: 5-8 3 2-3 min Set a bench one or two notches from the top. Pull the bar down to your
2: 8-12 upper chest, pull the elbows out and drive the biceps inwards as you press
upwards.
3: 8-12
B Incline Dumbbell Row 1: 5-8 3 N/A Set the bench at 2-3 notches up from the bottom. Then press your chest
2: 8-12 against the top of the bench and pull your shoulders back while rowing the
dumbbells up towards your stomach, squeezing the shoulder blades hard.
3: 8-12
C Barbell Back Squat 1: 5-8 3 2-3 min Keep the barbell on the meaty part of your traps, not too high on your neck.
2: 8-12 Tuck the elbows under the bar, pulling the bar down into your back. Screw
the feet into the ground, pull the knees out as you sit back and down into the
3: 8-12 squat, keeping your chest tall. Push your feet into the ground and drive up.
D Seated Leg Curl 1: 5-8 3 2-3 min Trap your legs in as tight as you can. Keep your chest tall, knees in good
2: 8-12 alignment (not facing in or out). Pull the heels down as far as possible to
contract the hamstrings fully & control the weight back up again.
3: 8-12
E1 Dumbbell Rear Delt Flyes 8-12 3 N/A Pull the elbows up and out to the sides, keeping the arms fairly straight
throughout. Don’t squeeze the shoulder blades back.
E2 Heels Elevated Dumbbell Squats 8-12 3 N/A Place a small mat or plates underneath your heels. Then screw your feet into
the ground, pull your knees out as you sit down and back into a squat, before
pushing your feet into the floor & driving up again.
F1 Tricep Dips (or assisted) Failure 3 N/A Keep the chest tall, hips forwards. Lower down to a 90° bend in the elbows,
the drive up again.
F2 Dumbbell Curl 12-15 3 30 sec Keep the palms facing upwards, pull the forearms up the biceps and fully
extend the elbows (lock out) at the bottom.
G Standing Calf Raise 8-12 3 30 sec Full stretch at the bottom, pull the heel up hard to contract at the top.

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 6 Week Muscle Building Trainer Workouts
Full Body Workouts: Week 2

Day: Workout D

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Pullups (Or Assisted) Failure 3 2-3 min Full extension at the bottom of each rep, lengthen the arms & lats. Pull the
elbows down to pull your chin to the bar, avoid swinging. If using assisted
machine, perform same way but ensure hips are forwards not back.
B Leg Press 1: 5-8 3 2-3 min Hip width stance on the pad, screw your feet into the pad & pull the knees
2: 8-12 out as you lower the sled as low as you can without letting your hips lift up.
Then push into the pad and drive it up.
3: 8-12
C Seated Cable Row 1: 8-12 3 2-3 min Sit up tall on the bench, chest proud. Use a handle attachment that’s
2: 12-15 shoulder width (or use 2 singular handles), don’t use anything restrictive. Pull
the shoulders back first, then squeeze them together as you pull the elbows
3: 12-15 through.
D Incline Bench Press 1: 5-8 3 2-3 min Using the incline bench press, with a grip just wider than shoulder width, pull
2: 8-12 the elbows out as you lower the bar to your chest to lengthen the pecs. Then
push the hands & biceps inwards as you press the bar up.
3: 8-12
E1 Leg Extensions 8-12 3 N/A Use the handles to pull yourself down into the seat. Keep the chest tall,
knees in good alignment (not facing in or out), and extend the legs while
squeezing the quads hard.
E2 Cable Side Raise 8-12 3 30 sec Cross the cables over. Stand up tall, pull the cables out to the side keeping
your arms straight & leading from the elbows. Be careful not to shrug the
shoulders or lead from the hands.
F1 Barbell Curls 12-15 3 N/A Palms facing upwards, underhand grip. Pull the forearms right up to touch
the biceps at the top, slowly lower the barbell and fully extend the elbows at
the bottom.
F2 Dumbbell Skullcrushers 12-15 3 30 sec Lie flat on a bench, lower the dumbbells either side of your head (flexing the
elbows fully) and drive up again (extending the elbows fully).
G Machine Ab Crunch 8-12 3 30 sec Crunch down hard on the abs and blow out through your mouth.

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 6 Week Muscle Building Trainer Workouts
Upper/Lower Split: Week 3

Day: Upper 1

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Wide Grip Pulldowns 1: 5-8 3 1-2 min Just wider than shoulder width grip on the bar, make sure you have a full
2: 8-12 stretch above your head at the top of the movement. Then focus on driving
the elbows down hard towards your ribs, don’t lean back or pull the
3: 8-12 shoulders back.
B Seated Machine Row 1: 6-10 3 1-2 min Press your chest against the chest pad and make sure you don’t pull the
2: 10-15 chest off. Then, pull the shoulders back and elbows through, squeezing the
shoulder blades together as hard as you can.
3: 10-15
C Rack Chin 1: 6-10 3 1-2 min Set a bench up in the squat rack a couple of feet from the barbell. Hang from
2: 10-15 the bar with your legs straight out in front of you on the bench. Drive the
elbows down hard and pull your chin to the bar.
3: 10-15
D1 Incline Dumbbell Press 12-15 3 N/A Set a bench around 45°. Then lie on your back, pull the dumbbells out and
drive the biceps inwards as you press upwards.
D2 Incline Dumbbell Flyes 12-15 3 N/A Set a bench around 45°. Then lie on your back, pull the dumbbells out
keeping the arms straight, stretch the pecs and drive the biceps inwards
again.
D3 Dumbbell Front Raise 12-15 3 30 sec Pull the dumbbells up in front of your face, keeping the arms straight.
E1 Tricep Dips (or assisted) Failure 3 N/A Keep the chest tall, hips forwards. Lower down to a 90° bend in the elbows,
the drive up again.
E2 Dumbbell Curl 12-15 3 N/A Keep the palms facing upwards, pull the forearms up the biceps and fully
extend the elbows (lock out) at the bottom.
E3 Dumbbell Side Raise 12-15 3 30 sec Stand up tall, pull the dumbbells out to the side keeping your arms straight &
leading from the elbows. Be careful not to shrug the shoulders or lead from
the hands.

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 6 Week Muscle Building Trainer Workouts
Upper/Lower Split: Week 3

Day: Lower 1

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Hack Squat 1: 5-8 3 1-2 min Keep the chest tall, feet out in front of you & hip width apart. Screw the feet
2: 8-12 into the pad, pull your hamstrings down towards your calves and drive up
through the heels.
3: 8-12
B Leg Press 1: 8-12 3 1-2 min Hip width stance on the pad, screw your feet into the pad & pull the knees
2: 12-15 out as you lower the sled as low as you can without letting your hips lift up.
Then push into the pad and drive it up.
3: 12-15
C1 Lying Leg Curl 8-12 3 N/A Drive your hips down into the pad and keep your glutes contracted
throughout. Then, maintaining this position, pull your heels up to contract
your hamstrings and fully extend your knees on the way back down.
C2 Dumbbell RDLs 8-12 3 30 sec Screw your feet into the ground and keep your knees soft (don’t lock them
out, slight bend). Maintaining this position, keep your chest tall & pull the
hips back, stretching the hamstrings & glutes. Then drive the hips forwards,
contracting the glutes hard as you do.
D1 Abductor Machine (outer thigh) 8-12 3 N/A Knees inside the pads. Lean slightly forward, keeping the chest up. Pull the
knees out as much as possible, squeeze the glutes at the top.
D2 Walking Lunges 8-12/Side 3 30 sec Take big strides, lower your back knee to the ground before pushing up and
forwards from your front leg. Then repeat the process on the opposite leg,
alternating each time in a “walking” fashion.
E1 Calf Press 12-15 3 N/A Keep your legs straight, toes on the bottom edge of the leg press, heels
hanging off. Push the ankles upwards and you drag the heels up.
E2 Seated Leg Curl 12-15 3 30 sec Trap your legs in as tight as you can. Keep your chest tall, knees in good
alignment (not facing in or out). Pull the heels down as far as possible to
contract the hamstrings fully & control the weight back up again.

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 6 Week Muscle Building Trainer Workouts
Upper/Lower Split: Week 3

Day: Upper 2

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Bench Press 1: 5-8 3 1-2 min Just wider than shoulder width grip on the bar, pull the elbows out as you
2: 8-12 lower the bar to your chest to lengthen the pecs. Then drive your hands
together and pull the biceps inwards as you press.
3: 8-12
B Seated Military Press 1: 5-8 3 1-2 min Shoulder width grip on the bar, pull the bar to your chin keeping the elbows
2: 8-12 tucked in and drive upwards hard.
3: 8-12
C Close Grip Smith Machine Press 1: 6-10 3 1-2 min Shoulder width grip on the bar. Pull the bar down to your ribs, keeping the
2: 10-15 elbows tucked into the ribs tight throughout to ensure tricep stimulation
rather than pecs.
3: 10-15
D1 Incline Dumbbell Row 12-15 3 N/A Set the bench at 2-3 notches up from the bottom. Then press your chest
against the top of the bench and pull your shoulders back while rowing the
dumbbells up towards your stomach, squeezing the shoulder blades hard.
D2 Rear Delt Dumbbell Flyes 12-15 3 30 sec Pull the elbows up and out to the sides, keeping the arms fairly straight
throughout. Don’t squeeze the shoulder blades back.
E1 Straight Arm Pulldowns 12-15 3 N/A Lean forwards to around 45° cable set to the top with rope attached. Pull the
rope down in an arc fashion towards your hips, keeping the arms straight.
E2 Rope Curls 12-15 3 N/A Cable set to the bottom, rope attached. Stand up tall and pull the forearms
up to the biceps, keeping a neutral grip (palms facing inwards). Fully extend
at the bottom of each rep.
E3 Dumbbell Side Raise 12-15 3 30 sec Stand up tall, pull the dumbbells out to the side keeping your arms straight &
leading from the elbows. Be careful not to shrug the shoulders or lead from
the hands.

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 6 Week Muscle Building Trainer Workouts
Upper/Lower Split: Week 3

Day: Lower 2

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Seated Leg Curl 1: 5-8 3 1-2 min Trap your legs in as tight as you can. Keep your chest tall, knees in good
2: 8-12 alignment (not facing in or out). Pull the heels down as far as possible to
contract the hamstrings fully & control the weight back up again.
3: 8-12
B Barbell RDL 1: 5-8 3 1-2 min Shoulder width grip on the bar, chest tall & feet screwed into the floor. Keep
2: 8-12 a slight bend in your knees & pull the hips back to lengthen the hamstrings &
glutes, then contract the glutes hard as you push the hips forwards again.
3: 8-12
C Lying Leg Curl 1: 5-8 3 1-2 min Drive your hips down into the pad and keep your glutes contracted
2: 8-12 throughout. Then, maintaining this position, pull your heels up to contract
your hamstrings and fully extend your knees on the way back down.
3: 8-12
D1 Leg Extensions 8-12 3 N/A Use the handles to pull yourself down into the seat. Keep the chest tall,
knees in good alignment (not facing in or out), and extend the legs while
squeezing the quads hard.
D2 Walking Lunges 8-12/Side 3 30 sec Take big strides, lower your back knee to the ground before pushing up and
forwards from your front leg. Then repeat the process on the opposite leg,
alternating each time in a “walking” fashion.
E1 Heels Elevated Dumbbell Squats 8-12 3 N/A Place a small mat or plates underneath your heels to allow for greater range
of movement regardless of ankle mobility. Then screw your feet into the
ground, pull your knees out as you sit down and back into a squat, before
pushing your feet into the floor & driving up again.
E2 Seated Calf Raise 12-15 3 N/A Allow the heels to drop stretching the calves, before dragging them up to
contract the calves.

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 6 Week Muscle Building Trainer Workouts
Upper/Lower Split: Week 4

Day: Upper 1

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Rack Pull 1: 5-8 3 1-2 min Set the rack to the lowest position (below knees, shin level). Keep the chest
2: 8-12 tall, sit back into the bottom position. Drive the hips forwards hard with the
bar in your hands to lift, push the hips back with slightly bent legs to lower.
3: 8-12
B Pullups (or assisted) 1: 6-10 3 1-2 min Full extension at the bottom of each rep, lengthen the arms & lats. Pull the
2: 10-15 elbows down to pull your chin to the bar, avoid swinging. If using assisted
machine, perform same way but ensure hips are forwards not back.
3: 10-15
C T-Bar Row* 1: 6-10 3+RP 1-2 min Lean over to 45°, only use 15kg plates on the bar so you have more room to
2: 10-15 row. Pull the shoulders back and squeeze them hard as you pull the elbows
through.
3: 10-15*
D1 Incline Smith Machine Press 12-15 3 N/A Set a bench around 45°. Pull the bar down to your upper chest, pull the
elbows out and drive the biceps inwards as you press upwards.
D2 Pushups Failure 3 30 sec Weight over the hands, not the feet. Keep the hips in line with the spine and
pull the elbows out to stretch the pecs as you come down. Then push
inwards on the floor as you push up again.
E1 Hammer Curl 12-15 3 N/A Using a hammer/neutral grip (palms facing inwards) pull the forearms up to
the biceps, then slowly lower them down again and fully extend the elbows.
E2 Dumbbell Skullcrushers 12-15 3 30 sec Lie flat on a bench, lower the dumbbells either side of your head (flexing the
elbows fully) and drive up again (extending the elbows fully).
F1 Seated Cable Flyes** 12-15** 3 N/A Sit on an upright bench between 2 cable stations. Set the cables to shoulder
height while seated, then pull the biceps inwards to contract the pecs and
pull the elbows out to stretch.
F2 Dumbbell Side Raise 12-15 3 30 sec Stand up tall, pull the dumbbells out to the side keeping your arms straight &
leading from the elbows. Be careful not to shrug the shoulders or lead from
the hands.
*Rest Pause Set: Final Set **Double Dropset: Final Set

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will be prosecuted.
 6 Week Muscle Building Trainer Workouts
Upper/Lower Split: Week 4

Day: Lower 1

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Barbell Back Squat 1: 5-8 3 1-2 min Keep the barbell on the meaty part of your traps, not too high on your neck.
2: 8-12 Tuck the elbows under the bar, pulling the bar down into your back. Screw
the feet into the ground, pull the knees out as you sit back and down into the
3: 8-12 squat, keeping your chest tall. Push your feet into the ground and drive up.
B Leg Press* 1: 8-12 3+RP 1-2 min Hip width stance on the pad, screw your feet into the pad & pull the knees
2: 12-15 out as you lower the sled as low as you can without letting your hips lift up.
Then push into the pad and drive it up.
3: 12-15*
C1 Seated Leg Curl 8-12 3 N/A Trap your legs in as tight as you can. Keep your chest tall, knees in good
alignment (not facing in or out). Pull the heels down as far as possible to
contract the hamstrings fully & control the weight back up again.
C2 45° Hip Extension 8-12 3 30 sec Set the pad so the top is level with your hips. Fold from the hips, keeping the
spine as neutral as possible, stretching the hamstrings & glutes. Then
squeeze the glutes hard & drive your hips into the pad as you come up.
D1 Adductor Machine (inner thigh) 8-12 3 N/A Set the pads as wide as you comfortably can. Knees outside the pads, pull the
pads inwards hard and hold at the top of the rep for a second before
lowering.
D2 Walking Lunges 8-12/Side 3 30 sec Take big strides, lower your back knee to the ground before pushing up and
forwards from your front leg. Then repeat the process on the opposite leg,
alternating each time in a “walking” fashion.
E1 Calf Press** 12-15** 3 N/A Keep your legs straight, toes on the bottom edge of the leg press, heels
hanging off. Push the ankles upwards and you drag the heels up.
E2 Hip Thrust 12-15 3 30 sec Using a barbell (or hip thrust machine if your gym has one), lower the weight
slowly before thrusting your hips upwards hard and contracting your glutes.
*Rest Pause Set: Final Set **Double Dropset: Final Set

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will be prosecuted.
 6 Week Muscle Building Trainer Workouts
Upper/Lower Split: Week 4

Day: Upper 2
* Exercise Target Reps Sets Rest Time Exercise Instructions
A Incline Bench Press 1: 5-8 3 1-2 min Using the incline bench press, with a grip just wider than shoulder width, pull
2: 8-12 the elbows out as you lower the bar to your chest to lengthen the pecs. Then
push the hands & biceps inwards as you press the bar up.
3: 8-12
B Standing Military Press 1: 5-8 3 1-2 min Stand up tall, shoulder width grip on the bar. Without leaning back
2: 8-12 excessively, push the bar overhead, locking the elbows at the top, then bring
the bar back to shoulder level.
3: 8-12
C Tricep Dips* 1: 6-10 3+RP 1-2 min Keep the chest tall, hips forwards. Lower down to a 90° bend in the elbows,
2: 10-15 the drive up again.
3: 10-15*
D1 Seated Cable Row 12-15 3 N/A Sit up tall on the bench, chest proud. Use a handle attachment that’s
shoulder width (or use 2 singular handles), don’t use anything restrictive. Pull
the shoulders back first, then squeeze them together as you pull the elbows
through.
D2 Reverse Pec Dec 12-15 3 30 sec Press the chest against the pad hard, pull the elbows out keeping the arms
straight. Don’t squeeze the shoulder blades at the back.
E1 Chest Supported Pulldown 12-15 3 N/A Press your chest against a high incline bench next to a cable station. Cable set
to the top, single handles wrapped around the straight bar. Drive the elbows
down towards the hips to contract the lats (refer to database for more info).
E2 Barbell Curls** 12-15** 3 N/A Palms facing upwards, underhand grip. Pull the forearms right up to touch
the biceps at the top, slowly lower the barbell and fully extend the elbows at
the bottom.
E3 Dumbbell Side Raise 12-15 3 30 sec Stand up tall, pull the dumbbells out to the side keeping your arms straight &
leading from the elbows. Be careful not to shrug the shoulders or lead from
the hands.
*Rest Pause Set: Final Set **Double Dropset: Final Set

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will be prosecuted.
 6 Week Muscle Building Trainer Workouts
Upper/Lower Split: Week 4

Day: Lower 2

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Lying Leg Curl* 1: 5-8 3 1-2 min Drive your hips down into the pad and keep your glutes contracted
2: 8-12 throughout. Then, maintaining this position, pull your heels up to contract
your hamstrings and fully extend your knees on the way back down.
3: 8-12*
B Dumbbell RDL 1: 5-8 3 1-2 min Screw your feet into the ground and keep your knees soft (don’t lock them
2: 8-12 out, slight bend). Maintaining this position, keep your chest tall & pull the
hips back, stretching the hamstrings & glutes. Then drive the hips forwards,
3: 8-12 contracting the glutes hard as you do.
C Hip Thrust 1: 5-8 3 1-2 min Using a barbell (or hip thrust machine if your gym has one), lower the weight
2: 8-12 slowly before thrusting your hips upwards hard and contracting your glutes.
3: 8-12
D1 Leg Extensions** 8-12** 3 N/A Use the handles to pull yourself down into the seat. Keep the chest tall,
knees in good alignment (not facing in or out), and extend the legs while
squeezing the quads hard.
D2 Walking Lunges 8-12/Side 3 30 sec Take big strides, lower your back knee to the ground before pushing up and
forwards from your front leg. Then repeat the process on the opposite leg,
alternating each time in a “walking” fashion.
E1 Leg Press 8-12 3 N/A Hip width stance on the pad, screw your feet into the pad & pull the knees
out as you lower the sled as low as you can without letting your hips lift up.
Then push into the pad and drive it up.
E2 Seated Calf Raise 12-15 3 N/A Allow the heels to drop stretching the calves, before dragging them up to
contract the calves.
*Rest Pause Set: Final Set **Double Dropset: Final Set

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will be prosecuted.
 6 Week Muscle Building Trainer Workouts
Upper/Lower Split: Week 4

Day: Upper Top Up

* Exercise Target Reps Sets Rest Time Exercise Instructions

A1 Wide Grip Lat Pulldowns 8-12 4 N/A Just wider than shoulder width grip on the bar, make sure you have a full
stretch above your head at the top of the movement. Then focus on driving
the elbows down hard towards your ribs, don’t lean back or pull the
shoulders back.
A2 Seated Dumbbell Press 8-12 4 30 sec Set the bench upright (or 1 notch down if necessary). Bring the dumbbells to
shoulder level, then drive them up and inwards above the head.
B1 Flat Dumbbell Press 8-12 4 N/A Set the bench flat. Then lie on your back, pull the dumbbells out and drive
the biceps inwards as you press upwards.
B2 Bent Over Dumbbell Row 8-12 4 30 sec Lean over to 45°. Keep the spine & pelvis neutral, shoulder width overhand
grip on the bar. Then pull the shoulders back and squeeze the shoulder
blades hard as you pull the dumbbells through.
C1 Cable Curl 8-12 4 N/A Set the cable to the bottom and use the bar attachment. Underhand grip,
pull the forearms up the biceps at the top and fully extend/lock the elbows
out at the bottom.
C2 Tricep Pushdowns 8-12 4 30 sec Set the cable to the top and use either the rope or bar attachment. Lean
forward over the cable and extend the elbows downwards hard.
D1 Dumbbell Side Raise 8-12 4 N/A Stand up tall, pull the dumbbells out to the side keeping your arms straight &
leading from the elbows. Be careful not to shrug the shoulders or lead from
the hands.
D2 Ab Crunches 8-12 3 30 sec Pull the shoulder blades up off the ground and crunch down hard on the abs.
Blow out on every rep.

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 6 Week Muscle Building Trainer Workouts
Push/Pull/Legs Split: Week 5

Day: Legs (Quad Focused)

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Leg Extensions* 8-12* 3 1 min Use the handles to pull yourself down into the seat. Keep the chest tall,
knees in good alignment (not facing in or out), and extend the legs while
squeezing the quads hard.
B Hack Squat 1: 5-8 3 1-2 min Keep the chest tall, feet out in front of you & hip width apart. Screw the feet
2: 8-12 into the pad, pull your hamstrings down towards your calves and drive up
through the heels.
3: 8-12
C Leg Press** 1: 5-8 3 1-2 min Hip width stance on the pad, screw your feet into the pad & pull the knees
2: 8-12 out as you lower the sled as low as you can without letting your hips lift up.
Then push into the pad and drive it up.
3: 20**
D Lying Leg Curl 1: 5-8 3 1-2 min Drive your hips down into the pad and keep your glutes contracted
2: 8-12 throughout. Then, maintaining this position, pull your heels up to contract
your hamstrings and fully extend your knees on the way back down.
3: 8-12
E1 Adductor Machine 8-12 3 N/A Using the adductor or “inner thigh” machine, pull the legs together hard and
hold for a second in the fully contracted position.
E2 Walking Lunges 8-12/Side 3 30 sec Take big strides, lower your back knee to the ground before pushing up and
forwards from your front leg. Then repeat the process on the opposite leg,
alternating each time in a “walking” fashion.
F1 Calf Press 8-12 3 N/A Keep your legs straight, toes on the bottom edge of the leg press, heels
hanging off. Push the ankles upwards and you drag the heels up.
F2 Dumbbell RDL 12-15 3 30 sec Screw your feet into the ground and keep your knees soft (don’t lock them
out, slight bend). Maintaining this position, keep your chest tall & pull the
hips back, stretching the hamstrings & glutes. Then drive the hips forwards,
contracting the glutes hard as you do.
*Final Set: Double Dropset **Final Set: Reach 20 Reps No Matter What (Don’t Rack The Weight)

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 6 Week Muscle Building Trainer Workouts
Push/Pull/Legs Split: Week 5

Day: Push

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Low Incline Dumbbell Press 1: 5-8 3 1-2 min Set the bench 1 notch up from the bottom. Then lie on your back, pull the
2: 8-12 dumbbells out and drive the biceps inwards as you press upwards.
3: 8-12
B High Incline Smith Machine Press 1: 6-10 3 1-2 min Set the bench 1-2 notches from the top, and pull the elbows out to stretch
2: 10-15 the pecs before pushing them inwards again to contract the pecs.
3: 10-15
C Tricep Dips 1: 5-8 3 1-2 min Keep the chest tall & torso vertical. Lower yourself to a 90° bend in the
2: 8-12 elbows, the drive up and extend the elbows again.
3: 8-12
D1 Cable Flyes* 12-15* 3 N/A Set the cables to the top. Pull the handles down and in front of your thighs,
leading from the elbows/biceps.
D2 Pushups Failure 3 30 sec Hands just wider than shoulder width apart, weight over the hands, not the
feet. Pull the elbows out as you come down, bring the chest right down to
the floor and push the elbows inwards as you come up.
E1 Tricep Pushdowns* 12-15* 3 N/A Set the cable to the top and use either the rope or bar attachment. Lean
forward over the cable and extend the elbows downwards hard.
E2 Dumbbell Side Raise* 12-15* 3 30 sec Stand up tall, pull the dumbbells out to the side keeping your arms straight &
leading from the elbows. Be careful not to shrug the shoulders or lead from
the hands.
F Dumbbell Front Raise 10/Side 3 30 sec Stand up tall, using dumbbells pull one arm up and out in front of you at a
time, keeping the arm straight. Alternate arms.
*Final Set: Double Dropset

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 6 Week Muscle Building Trainer Workouts
Push/Pull/Legs Split: Week 5

Day: Pull

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Single Arm Lat Pulldowns 8-10/Side 2 1 min Using one arm at a time, pull the elbow down hard towards the hip
contracting the lats hard. Keep your chest tall throughout and don’t pull
back, pull down.
B Deadlift 1: 5-8 3 2-3 min Hip width stance & shoulder width grip on the bar. Sit down into the
2: 8-12 movement, then drive the hips forward hard as you pull the bar up.
3: 8-12
C T-Bar Row* 1: 5-8 3 1-2 min Lean over the bar, keeping the chest tall and spine neutral. Pull the shoulders
2: 8-12 back and elbows through, squeezing the shoulder blades hard.
3: 8-12*
D Wide Grip Pulldowns 1: 8-12 3 1-2 min Just wider than shoulder width grip on the bar, make sure you have a full
2: 12-15 stretch above your head at the top of the movement. Then focus on driving
the elbows down hard towards your ribs, don’t lean back or pull the
3: 12-15 shoulders back.
E1 Straight Arm Pulldowns 8-12 3 N/A Set the cable to the top, using the rope attachment. Stand facing the cable
stack, lean over to 45° and keeping the arms straight, pull the rope through
towards the hips, contracting the lats hard as you do.
E2 Cable Facepulls 12-15 3 30 sec Using the rope attachment with the cable set at the top, pull the elbows up
and out and pull the rope apart.
F1 Incline Dumbbell Row* 8-12* 3 N/A Set the bench at 2-3 notches up from the bottom. Then press your chest
against the top of the bench and pull your shoulders back while rowing the
dumbbells up towards your stomach, squeezing the shoulder blades hard.
F2 Standing Barbell Curl 8-12 3 30 sec Shoulder width underhand grip. Fully flex your elbows at the top, fully extend
at the bottom.
*Final Set: Double Dropset

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will be prosecuted.
 6 Week Muscle Building Trainer Workouts
Push/Pull/Legs Split: Week 5

Day: Legs (Hams Focused)

* Exercise Target Reps Sets Rest Time Exercise Instructions

A Lying Leg Curl* 1: 5-8 3 1-2 min Drive your hips down into the pad and keep your glutes contracted
2: 8-12 throughout. Then, maintaining this position, pull your heels up to contract
your hamstrings and fully extend your knees on the way back down.
3: 8-12*
B Dumbbell RDL 1: 5-8 3 1-2 min Screw your feet into the ground and keep your knees soft (don’t lock them
2: 8-12 out, slight bend). Maintaining this position, keep your chest tall & pull the
hips back, stretching the hamstrings & glutes. Then drive the hips forwards,
3: 8-12 contracting the glutes hard as you do.
C1 Seated Leg Curl 8-12 3 N/A Trap your legs in as tight as you can. Keep your chest tall, knees in good
alignment (not facing in or out). Pull the heels down as far as possible to
contract the hamstrings fully & control the weight back up again.
C2 Walking Lunges 8-12/Side 3 30 sec Take big strides, lower your back knee to the ground before pushing up and
forwards from your front leg. Then repeat the process on the opposite leg,
alternating each time in a “walking” fashion.
E1 Leg Extensions** 8-12** 3 N/A Use the handles to pull yourself down into the seat. Keep the chest tall,
knees in good alignment (not facing in or out), and extend the legs while
squeezing the quads hard.
E2 Seated Calf Raise 12-15 3 N/A Allow the heels to drop stretching the calves, before dragging them up to
contract the calves.
*Final Set: Double Dropset **Final Set: Rest Pause Set

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will be prosecuted.
 6 Week Muscle Building Trainer Workouts
Push/Pull/Legs Split: Week 5

Day: Upper Top Up

* Exercise Target Reps Sets Rest Time Exercise Instructions

A1 Wide Grip Lat Pulldowns 8-12 4 N/A Just wider than shoulder width grip on the bar, make sure you have a full
stretch above your head at the top of the movement. Then focus on driving
the elbows down hard towards your ribs, don’t lean back or pull the
shoulders back.
A2 Seated Dumbbell Press 8-12 4 30 sec Set the bench upright (or 1 notch down if necessary). Bring the dumbbells to
shoulder level, then drive them up and inwards above the head.
B1 Flat Dumbbell Press 8-12 4 N/A Set the bench flat. Then lie on your back, pull the dumbbells out and drive
the biceps inwards as you press upwards.
B2 Bent Over Dumbbell Row 8-12 4 30 sec Lean over to 45°. Keep the spine & pelvis neutral, shoulder width overhand
grip on the bar. Then pull the shoulders back and squeeze the shoulder
blades hard as you pull the dumbbells through.
C1 Cable Curl 8-12 4 N/A Set the cable to the bottom and use the bar attachment. Underhand grip,
pull the forearms up the biceps at the top and fully extend/lock the elbows
out at the bottom.
C2 Tricep Pushdowns 8-12 4 30 sec Set the cable to the top and use either the rope or bar attachment. Lean
forward over the cable and extend the elbows downwards hard.
D1 Dumbbell Side Raise 8-12 4 N/A Stand up tall, pull the dumbbells out to the side keeping your arms straight &
leading from the elbows. Be careful not to shrug the shoulders or lead from
the hands.
D2 Ab Crunches 8-12 3 30 sec Pull the shoulder blades up off the ground and crunch down hard on the abs.
Blow out on every rep.

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 6 Week Muscle Building Trainer Workouts
Push/Pull/Legs Split: Week 6

Day: Legs (Quad Focused)

* Exercise Target Reps Sets Rest Time Exercise Instructions

A1 Leg Extensions* 8-12* 3 N/A Use the handles to pull yourself down into the seat. Keep the chest tall,
knees in good alignment (not facing in or out), and extend the legs while
squeezing the quads hard.
A2 Hack Squat* 8-12* 3 N/A Keep the chest tall, feet out in front of you & hip width apart. Screw the feet
into the pad, pull your hamstrings down towards your calves and drive up
through the heels.
A3 Walking Lunges 10/Side 3 1-2 min Take big strides, lower your back knee to the ground before pushing up and
forwards from your front leg. Then repeat the process on the opposite leg,
alternating each time in a “walking” fashion.
B1 Leg Press* 15-20* 3 N/A Hip width stance on the pad, screw your feet into the pad & pull the knees
out as you lower the sled as low as you can without letting your hips lift up.
Then push into the pad and drive it up.
B2 Dumbbell Squats 15-20 3 30 sec Using the adductor or “inner thigh” machine, pull the legs together hard and
hold for a second in the fully contracted position.
C1 Seated Leg Curl 8-12 3 N/A Trap your legs in as tight as you can. Keep your chest tall, knees in good
alignment (not facing in or out). Pull the heels down as far as possible to
contract the hamstrings fully & control the weight back up again.
C2 Calf Press* 8-12* 3 30 sec Keep your legs straight, toes on the bottom edge of the leg press, heels
hanging off. Push the ankles upwards and you drag the heels up.
*Final Set: Double Dropset

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 6 Week Muscle Building Trainer Workouts
Push/Pull/Legs Split: Week 6

Day: Push

* Exercise Target Reps Sets Rest Time Exercise Instructions

A1 Bench Press* 8-12* 3 N/A Just wider than shoulder width grip on the bar, pull the elbows out as you
lower the bar to your chest to lengthen the pecs. Then drive your hands
together and pull the biceps inwards as you press.
A2 Dumbbell Flyes 12-15 3 N/A Using the same bench, grab your dumbbells and pull the elbows out to
stretch the pecs before pushing them inwards again to contract the pecs.
A3 Pushups (chest emphasis) Failure 3 1-2 min Hands just wider than shoulder width apart, weight over the hands, not the
feet. Pull the elbows out as you come down, bring the chest right down to
the floor and push the elbows inwards as you come up.
B1 Machine Shoulder Press 8-12 3 N/A Tuck the elbows under the handles and drive up above your head hard.
B2 Dumbbell Front Raise 8-12 3 N/A Stand up tall, using dumbbells pull one arm up and out in front of you at a
time, keeping the arm straight. Alternate arms.
B3 Dumbbell Side Raise 12-15 3 1-2 min Stand up tall, pull the dumbbells out to the side keeping your arms straight &
leading from the elbows. Be careful not to shrug the shoulders or lead from
the hands.
C1 Tricep Dips Failure 3 N/A Keep the chest tall, hips forwards. Lower down to a 90° bend in the elbows,
the drive up again.
C2 Dumbbell Skullcrushers* 8-12 3 30 sec Lie flat on a bench, lower the dumbbells either side of your head (flexing the
elbows fully) and drive up again (extending the elbows fully).
*Final Set: Double Dropset

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will be prosecuted.
 6 Week Muscle Building Trainer Workouts
Push/Pull/Legs Split: Week 6

Day: Pull

* Exercise Target Reps Sets Rest Time Exercise Instructions

A1 Pullups (Or Assisted) Failure 3 N/A Full extension at the bottom of each rep, lengthen the arms & lats. Pull the
elbows down to pull your chin to the bar, avoid swinging. If using assisted
machine, perform same way but ensure hips are forwards not back.
A2 Bent Over Row 8-12 3 N/A Lean over to 45°. Keep the spine & pelvis neutral, shoulder width overhand
grip on the bar. Then pull the shoulders back and squeeze the shoulder
blades hard as you pull the bar to your stomach.
A3 Straight Arm Pulldowns* 12-15* 3 1-2 min Set the cable to the top, using the rope attachment. Stand facing the cable
stack, lean over to 45° and keeping the arms straight, pull the rope through
towards the hips, contracting the lats hard as you do.
B1 Incline Dumbbell Row 8-12 3 N/A Set the bench at 2-3 notches up from the bottom. Then press your chest
against the top of the bench and pull your shoulders back while rowing the
dumbbells up towards your stomach, squeezing the shoulder blades hard.
B2 Rear Delt Flyes 8-12 3 N/A Pull the elbows up and out to the sides, keeping the arms fairly straight
throughout. Don’t squeeze the shoulder blades back.
B3 Wide Grip Upright Row 12-15 3 30 sec Stand up tall, use a wide grip on a barbell. Then pull your elbows up just
higher than shoulder level, keeping the wrists pointing down to the ground.
C1 Incline Dumbbell Curl* 8-12* 3 N/A Set the bench at 2-3 notches up from the bottom. Then press your chest
against the top of the bench and pull your shoulders back while rowing the
dumbbells up towards your stomach, squeezing the shoulder blades hard.
C2 Standing Barbell Curl 12-15 3 30 sec Shoulder width underhand grip. Fully flex your elbows at the top, fully extend
at the bottom.
*Final Set: Double Dropset

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will be prosecuted.
 6 Week Muscle Building Trainer Workouts
Push/Pull/Legs Split: Week 6

Day: Legs (Hams Focused)

* Exercise Target Reps Sets Rest Time Exercise Instructions

A1 Lying Leg Curl* 8-12 3 N/A Drive your hips down into the pad and keep your glutes contracted
throughout. Then, maintaining this position, pull your heels up to contract
your hamstrings and fully extend your knees on the way back down.
A2 Dumbbell RDL 12-15 3 30 sec Screw your feet into the ground and keep your knees soft (don’t lock them
out, slight bend). Maintaining this position, keep your chest tall & pull the
hips back, stretching the hamstrings & glutes. Then drive the hips forwards,
contracting the glutes hard as you do.
B1 Seated Leg Curl* 8-12 3 N/A Trap your legs in as tight as you can. Keep your chest tall, knees in good
alignment (not facing in or out). Pull the heels down as far as possible to
contract the hamstrings fully & control the weight back up again.
B2 45° Hip Extension 8-12 3 30 sec Set the pad so the top is level with your hips. Fold from the hips, keeping the
spine as neutral as possible, stretching the hamstrings & glutes. Then
squeeze the glutes hard & drive your hips into the pad as you come up.
C1 Seated Calf Raise 12-15 3 N/A Allow the heels to drop stretching the calves, before dragging them up to
contract the calves.
C2 Standing Calf Raise (Bodyweight) 20 3 30 sec Allow the heels to drop stretching the calves, before dragging them up to
contract the calves.
*Final Set: Double Dropset

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will be prosecuted.
 6 Week Muscle Building Trainer Workouts
Push/Pull/Legs Split: Week 6

Day: Upper Top Up

* Exercise Target Reps Sets Rest Time Exercise Instructions

A1 Wide Grip Lat Pulldowns 8-12 4 N/A Just wider than shoulder width grip on the bar, make sure you have a full
stretch above your head at the top of the movement. Then focus on driving
the elbows down hard towards your ribs, don’t lean back or pull the
shoulders back.
A2 Seated Dumbbell Press 8-12 4 30 sec Set the bench upright (or 1 notch down if necessary). Bring the dumbbells to
shoulder level, then drive them up and inwards above the head.
B1 Flat Dumbbell Press 8-12 4 N/A Set the bench flat. Then lie on your back, pull the dumbbells out and drive
the biceps inwards as you press upwards.
B2 Bent Over Dumbbell Row 8-12 4 30 sec Lean over to 45°. Keep the spine & pelvis neutral, shoulder width overhand
grip on the bar. Then pull the shoulders back and squeeze the shoulder
blades hard as you pull the dumbbells through.
C1 Cable Curl 8-12 4 N/A Set the cable to the bottom and use the bar attachment. Underhand grip,
pull the forearms up the biceps at the top and fully extend/lock the elbows
out at the bottom.
C2 Tricep Pushdowns 8-12 4 30 sec Set the cable to the top and use either the rope or bar attachment. Lean
forward over the cable and extend the elbows downwards hard.
D1 Dumbbell Side Raise 8-12 4 N/A Stand up tall, pull the dumbbells out to the side keeping your arms straight &
leading from the elbows. Be careful not to shrug the shoulders or lead from
the hands.
D2 Ab Crunches 8-12 3 30 sec Pull the shoulder blades up off the ground and crunch down hard on the abs.
Blow out on every rep.

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will be prosecuted.