POWERBUILDING 6-DAY PROGRAM
TRAINING PROGRAM IS ON PAGE 2 LOG BOOK IS ON PAGE 3
Thank you for purchasing a Train Like George Training Program. To maximise results and get the most out of the training pr
read the information page carefully. This will allow you to gain a full understanding of how the training works and how to
effectively. If you have any questions or concerns at all, please DM me on Instagram @[Link] and you will be guara
response.
PROGRAM INFORMATION
HOW DO I RUN THE PROGRAM?
This 'POWERBUILDING PROGRAM' is specifically designed to help you skyrocket your strength on the big 3 while maximising
This is a 6-day program and should be completed with a 3-day on, 1-day off approach. Within this program, you will be train
Bench and Deadlift 1x per week while training all muscle groups 2x per week to linearly increase strength and muscle growt
time. THIS PROGRAM WILL TURN YOU INTO A MONSTER
HOW DOES THE TRAINING PROGRAM WORK?
The training program is designed to train each muscle group 2x per week. This will allow you to maximise muscle growth an
overload throughout the 8-week period. Although the program is 8-weeks long, it is of course repeatable and can be run mo
have provided a detailed explanation of how to set up and execute each exercise in the 'notes' section of the training program
more information about a certain exercise you can contact me. If you cannot perform a specific exercise due to accessibility/i
provided alternative exercises that can replace the exercise programmed.
HOW HARD SHOULD I BE TRAINING?
All my programs are designed as HIGH INTENSITY, LOW VOLUME TRAINING PROGRAMS. This essentially means you will be p
working sets than a typical 4x12 training program however with greater intensity. YOU SHOULD TAKE EVERY SET IN THIS P
ABSOLUTE FAILURE. The way I like to think about this is: 'You should not be able to get another rep even if someone held a g
and told you to get another one'. That is the intensity we are looking for and if you don't provide it you WILL NOT be maximisi
results you can gain from this training program.
HOW DO THE REP RANGES WORK?
The rep ranges are designed for you to fail within. This gives you room for PROGRESSIVE OVERLOAD. For example, if the rep r
written as '5-8', this means the minimum reps you should achieve is 5 and the maximum is 8. Let's assume you achieve 5 rep
week 2 you should be aiming to achieve 6 reps with the same weight and the same form. If you do achieve this, that is TRUE
OVERLOAD. Once you reach the top end of the rep range (still assuming the rep range is 5-8 and you achieve 8) increase the
aim for 5. Repeat this process for every set of every exercise for the full 8-weeks. Throughout this program, you may feel as
slower through the rep ranges than normal. This is because you are training to absolute failure meaning the only way you ach
is by muscle adaptation and strength increase. Accordingly, every time you achieve a new rep or weight THIS IS TRUE P
HOW DO I TRACK MY PROGRESS?
On page 3 you will find the LOG BOOK. This is provided so you can track your progress throughout the 8-week period to ensu
progressing. As you will see, track your weight and reps within the set box provided. Repeat this for every set of every exercis
notes box where you can fill in any information about the exercise that week (exercise setup, positioning, form etc). Alternati
progress into your logbook or tracking app.
On page 3 you will find the LOG BOOK. This is provided so you can track your progress throughout the 8-week period to ensu
progressing. As you will see, track your weight and reps within the set box provided. Repeat this for every set of every exercis
notes box where you can fill in any information about the exercise that week (exercise setup, positioning, form etc). Alternati
progress into your logbook or tracking app.
HOW DO I PERFORM THE DROPSETS?
DROPSETS and CLUSTERSETS are simply intensity techniques to provide more volume within a shorter time frame. You will n
'DROPSET' written after the rep range for some exercises. Like normal, reach failure within the given rep range and TRACK IT.
of finishing the set, immediately reduce the weight and reach failure again (this drop does not have to be within the rep ran
low as 2-3 reps just ensure you are reaching failure). The amount of weight you drop by is up to you to decide depending on
initial set was. Typically it will be around 20-25% of your initial load. Repeat this process 2-3 times without rest. You may also
'CLUSTERSET' written after the rep range for some exercises. This is similar to a 'rest pause' set, however with multiple leve
normal, reach failure within the given rep range and TRACK IT. Then INSTEAD of dropping the weight, rest for 10-15 seconds
MORE REPS, then rest another 10-15 seconds and perform another 3 REPS. Then repeat this once more so you end up with 9
IF YOU HAVE ANY QUESTIONS AT ALL CONTACT ME VIA INSTAGRAM DM @[Link]. AGAIN, THANK YOU FOR YO
TO TAKE YOUR TRAINING TO THE NEXT LEVEL, APPLY FOR ONLINE COACHING CLICK HERE!
DO YOU WANT TO TAKE YOUR TRAINING TO THE NE
CLICK HERE TO APPLY FOR ONLINE COACHING N
OGRAM
WORK WITH ME 1-2-1 USING A SCIENCE-BASED A APPROACH TO HELP YOU MAXIMISE
PAGE 3 DREAM PHYSIQUE!
WHAT DOES ONLINE COACHING INCLUDE?
the most out of the training program, please FULLY PERSONALISED TRAINING PROGRAM TAILORED TO GOALS AND NEEDS &
the training works and how to use it most
[Link] and you will be guaranteed a quick
FULLY TAILORED DIET PLAN & NUTRITION ADVICE TAILORED TO YOU
ON 24-HOUR WHATSAPP COMMUNICATION FOR ANY QUESTIONS YOU M
WEEKLY VIDEO CALL CHECK-INS ANALYSING YOUR PROGRESS
on the big 3 while maximising muscle growth!
this program, you will be training the Squat, IN-DEPTH FORM ANALYSIS TO CORRECT EXERCISE EXUCUTION
ase strength and muscle growth at the same
TER
GOAL SETTING AND GUIDANCE
APPLY NOW!
to maximise muscle growth and progressive
repeatable and can be run more than once. I
section of the training program. If you do want
c exercise due to accessibility/injury etc, I have
rogrammed.
essentially means you will be performing fewer
ULD TAKE EVERY SET IN THIS PROGRAM TO
r rep even if someone held a gun to your head
e it you WILL NOT be maximising the incredible
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et's assume you achieve 5 reps on week 1. On
u do achieve this, that is TRUE PROGRESSIVE
d you achieve 8) increase the weight and then
t this program, you may feel as you progress
meaning the only way you achieve another rep
w rep or weight THIS IS TRUE PROGRESS.
out the 8-week period to ensure that you are
s for every set of every exercise. There is also a
ositioning, form etc). Alternatively, input your
out the 8-week period to ensure that you are
s for every set of every exercise. There is also a
ositioning, form etc). Alternatively, input your
shorter time frame. You will notice the word
given rep range and TRACK IT. However instead
have to be within the rep range, it can be as
o you to decide depending on how hard your
mes without rest. You may also notice the word
set, however with multiple levels. Again, like
weight, rest for 10-15 seconds and perform 3
nce more so you end up with 9 additional reps.
T. AGAIN, THANK YOU FOR YOUR PURCHASE!
ACHING CLICK HERE!
TRAINING TO THE NEXT LEVEL?
ONLINE COACHING NOW!
ACH TO HELP YOU MAXIMISE RESULTS AND BUILD YOUR
HYSIQUE!
COACHING INCLUDE?
ORED TO GOALS AND NEEDS & UPDATED WEEKLY
ON ADVICE TAILORED TO YOUR GOALS
N FOR ANY QUESTIONS YOU MAY HAVE
S ANALYSING YOUR PROGRESS
CORRECT EXERCISE EXUCUTION
AND GUIDANCE
NOW!
TRAINING PROGRAM LOG BOOK IS NEXT PAGE ->
Legs A Set #1 Set #2 Set #3
SQUAT 4-2-3-1 4-2-3-1 5-8
SEATED HAMSTRING CURL 5-8 8-12 DROPSET X
LEG PRESS 5-8 6-10 CLUSTERSET X
LEG EXTENSION 6-10 8-12 DROPSET X
STANDING CALVE RAISE 6-10 8-12 10-15 DROPSET
Push A Set #1 Set #2 Set #3
BENCH PRESS 4-2-3-1 4-2-3-1 5-8
SINGLE-ARM LATERAL RAISE 6-10 8-12 DROPSET X
INCLINE SMITH MACHINE PRESS 5-8 6-10 6-10
INCLINE CABLE PRESS/FLY 6-10 8-12 DROPSET X
CROSSOVER EXTENSION 6-10 8-12 DROPSET X
JM PRESS 5-8 6-10 6-10
Pull A Set #1 Set #2 Set #3
UPPER BACK ROW 5-8 6-10 6-10
SINGLE-ARM LAT ROW 6-8 8-12 X
STRAIGHT BAR PULLDOWN 5-8 8-12 DROPSET X
MACHINE PREACHER CURL 6-10 8-12 X
EZ-BAR CURL 5-8 6-10 DROPSET X
Legs B Set #1 Set #2 Set #3
DEADLIFT 4-2-3-1 4-2-3-1 5-8
SEATED HAMSTRING CURL 5-8 8-12 DROPSET X
LEG PRESS 5-8 6-10 CLUSTERSET X
LEG EXTENSION 6-10 8-12 DROPSET X
STANDING CALVE RAISE 6-10 8-12 10-15 DROPSET
Push B Set #1 Set #2 Set #3
SINGLE-ARM LATERAL RAISE 6-10 8-12 DROPSET X
INCLINE MACHINE PRESS 5-8 6-10 6-10
FLAT SMITH MACHINE PRESS 5-8 6-10 6-10
MACHINE SHOULDER PRESS 5-8 6-10 6-10
SINGLE-ARM TRICEP EXTENSION 6-10 8-12 DROPSET X
DIP MACHINE/TRICEP PRESS 5-8 6-10 6-10
Pull B Set #1 Set #2 Set #3
SINGLE-ARM LAT PULLDOWN 6-10 8-12 X
UPPER BACK ROW 5-8 6-10 6-10
STRAIGHT BAR PULLDOWN 5-8 8-12 DROPSET X
REAR DELT FLY 5-8 6-10 6-10
MACHINE PREACHER CURL 6-10 8-12 X
DUMBBELL HAMMER CURL 5-8 6-10 DROPSET X
Notes
WEEK-1, 2X4, WEEK-2, 2X2, WEEK 3, 3X3 WEEK 4, HEAVY SINGLE (ORIR ON ALL
SETS)
Opt for a Seated Hamstring Curl to train your hamstrings in a more lengthened
position. If you do not have access to one, use a Lying Hamstring Curl, the difference
is minimal.
Opt for the Leg Press that provides the greatest range of motion. Keep your feet as
low as possible without your ankles raising off the platform.
Perform standard leg extensions. Control the eccentric, squeeze when the quads
are fully contracted and get a full range of motion.
Opt for a Standing Calve Raise Machine. If you do not have access to one, perform
on a Smith Machine, standing on 2-3 plates and hinging at your ankle like normal.
Notes
WEEK-1, 2X4, WEEK-2, 2X2, WEEK 3, 3X3 WEEK 4, HEAVY SINGLE
Use a single cable. Perform with cuff or D-Handle. For Your first set, position cable
at bottom to work a more short position. For second set adjust the cable to a hip
height.
Angle bench 30-45 degrees which will usually be 3-4 pins up. Make sure it’s a mid
incline for upper chest and not too much front delt.
Adjust the bench to 30-45 degrees, usually 3-4 pins up. HERE YOU CAN PERFORM A
CUFFED FLY OR IF NOT A CABLE FLY WITH D-HANDLES. Ensure you have bench and
you are basing upper chest.
Perform at dual cables positioned at the top. (crossover, right and with left cable,
left hand with right cable). For your second set, once you reach failure, move closer
to train in a more lengthened position.
Perform on a smith machine with a flat bench. Think about a mix between a close
grip press and skullcrusher. Focus on elbow extension and bring bar down to mouth
region.
Notes
Here opt for any row where you can flare your elbows and allow your scapula to
protract and retract. For example, an Upper Back Row Machine or a T-Bar row.
Preferably with chest support.
Perform on cable at mid-height. Hold a D-handle. Focus on keeping your elbow
tucked and driving it into your pocket. Don’t rotate forward or back to move the
weight.
Lat biased Pulldown with a straight bar so keep a relatively still position (no coming
forward/back with weight).
Opt for a Machine Preacher Curl. If you do not have access to one, I suggest
performing the EZ-Bar Curl here and performing a standard Standing Dumbbell
Hammer Curl as your second bicep movement
Adjust the cable to the bottom. Attach the EZ-Bar attachment, if not then use the
straight bar attachment. Perform a standing curl. Avoid body movement but allow
elbows to come slightly up with the weight.
Notes
WEEK-1, 2X4, WEEK-2, 2X2, WEEK 3, 3X3 WEEK 4, HEAVY SINGLE (ORIR ON ALL
SETS)
Opt for a Seated Hamstring Curl to train your hamstrings in a more lengthened
position. If you do not have access to one, use a Lying Hamstring Curl, the difference
is minimal.
Opt for the Leg Press that provides the greatest range of motion. Keep your feet as
low as possible without your ankles raising off the platform.
Perform standard leg extensions. Control the eccentric, squeeze when the quads
are fully contracted and get a full range of motion.
Opt for a Standing Calve Raise Machine. If you do not have access to one, perform
on a Smith Machine, standing on 2-3 plates and hinging at your ankle like normal.
Notes
Use a single cable. Perform with cuff or D-Handle. For Your first set, position cable
at bottom to work a more short position. For second set adjust the cable to a hip
height.
Opt for a Incline Machine that converges. IF YOU DO NOT HAVE ACCESS TO ONE,
YOU CAN PERFORM A INCLINE DUMBBELL PRESS OR ANY INCLINE CHEST PRESS.
Keep the bench either completely flat or just one hole up if you have a relatively big
arch in your back.
Opt for a Machine Shoulder Press that converges. IF YOU DO NOT HAVE ACCESS TO
ONE, YOU CAN PERFORM A DUMBBELL SHOULDER PRESS OR ANY MACHINE
SHOULDER PRESS.
Adjust a single cable to the top of a cable stack. Either hold the cable itself, a cuff, a
d-handle or a rope. Pin your elbow and focus on purely extension
Use a Dip Machine. If you cannot access one, you can perform the JM Press again or
any other Tricep Press.
Notes
Perform on cable at top height. Hold a D-handle. Focus on keeping your elbow
tucked and driving it into your pocket. Don’t rotate forward or back to move the
weight.
Here opt for any row where you can flare your elbows and allow your scapula to
protract and retract. For example, an Upper Back Row Machine or a T-Bar row.
Preferably with chest support.
Lat biased Pulldown with a straight bar so keep a relatively still position (no coming
forward/back with weight).
Adjust a single cable to the top of a cable stack. Either hold the cable, cuff, d-
handle, or rope. Keep a straight arm and pull in line with your rear delt. You can
perform this bilaterally (two arms) if preffered.
Opt for a Machine Preacher Curl. If you do not have access to one, I suggest
performing the EZ-Bar Curl here and performing a standard Standing Dumbbell
Hammer Curl as your second bicep movement
Standard standing dumbbell hammer curls. Keep a neutral grip.
LOG BOOK LOG THE WEIGHT AND REPS YOU ACHIEVED IN THE SET
COLUMNS. REPEAT THIS EACH WEEK
Legs A Set #1 Set #2 Set #3
SQUAT 4-2-3-1 4-2-3-1 5-8
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
SEATED HAMSTRING CURL 5-8 8-12 DROPSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
LEG PRESS 5-8 6-10 CLUSTERSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
LEG EXTENSION 6-10 8-12 DROPSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
STANDING CALVE RAISE 6-10 8-12 10-15 DROPSET
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Push A Set #1 Set #2 Set #3
BENCH PRESS 4-2-3-1 4-2-3-1 5-8
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
SINGLE-ARM LATERAL RAISE 6-10 8-12 DROPSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
INCLINE SMITH MACHINE PRESS 5-8 6-10 6-10
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
INCLINE CABLE PRESS/FLY 6-10 8-12 DROPSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
CROSSOVER EXTENSION 6-10 8-12 DROPSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
JM PRESS 5-8 6-10 6-10
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Pull A Set #1 Set #2 Set #3
UPPER BACK ROW 5-8 6-10 6-10
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
SINGLE-ARM LAT ROW 6-8 8-12 X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
STRAIGHT BAR PULLDOWN 5-8 8-12 DROPSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
MACHINE PREACHER CURL 6-10 8-12 X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
EZ-BAR CURL 5-8 6-10 DROPSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Legs B Set #1 Set #2 Set #3
DEADLIFT 4-2-3-1 4-2-3-1 5-8
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
SEATED HAMSTRING CURL 5-8 8-12 DROPSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
LEG PRESS 5-8 6-10 CLUSTERSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
LEG EXTENSION 6-10 8-12 DROPSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
STANDING CALVE RAISE 6-10 8-12 10-15 DROPSET
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Push B Set #1 Set #2 Set #3
SINGLE-ARM LATERAL RAISE 6-10 8-12 DROPSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
INCLINE MACHINE PRESS 5-8 6-10 6-10
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
FLAT SMITH MACHINE PRESS 5-8 6-10 6-10
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
MACHINE SHOULDER PRESS 5-8 6-10 6-10
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
SINGLE-ARM TRICEP EXTENSION 6-10 8-12 DROPSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
DIP MACHINE/TRICEP PRESS 5-8 6-10 6-10
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Pull B Set #1 Set #2 Set #3
SINGLE-ARM LAT PULLDOWN 6-10 8-12 X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
UPPER BACK ROW 5-8 6-10 6-10
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
STRAIGHT BAR PULLDOWN 5-8 8-12 DROPSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
SINGLE-ARM REAR DELT FLY 5-8 6-10 6-10
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
MACHINE PREACHER CURL 6-10 8-12 X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
DUMBBELL HAMMER CURL 5-8 6-10 DROPSET X
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WRITE ANY NOTES YOU WANT TO REMEMBER IN THE NOTES
COLUMN (EXERCISE SETUP, FORM, TEMPO ETC)
Notes
WEEK-1, 2X4, WEEK-2, 2X2, WEEK 3, 3X3 WEEK 4, HEAVY SINGLE (ORIR ON ALL
SETS)
Opt for a Seated Hamstring Curl to train your hamstrings in a more lengthened
position. If you do not have access to one, use a Lying Hamstring Curl, the
difference is minimal.
Opt for the Leg Press that provides the greatest range of motion. Keep your feet as
low as possible without your ankles raising off the platform.
Perform standard leg extensions. Control the eccentric, squeeze when the quads
are fully contracted and get a full range of motion.
Opt for a Standing Calve Raise Machine. If you do not have access to one, perform
on a Smith Machine, standing on 2-3 plates and hinging at your ankle like normal.
Notes
WEEK-1, 2X4, WEEK-2, 2X2, WEEK 3, 3X3 WEEK 4, HEAVY SINGLE
Use a single cable. Perform with cuff or D-Handle. For Your first set, position cable
at bottom to work a more short position. For second set adjust the cable to a hip
height.
Angle bench 30-45 degrees which will usually be 3-4 pins up. Make sure it’s a mid
incline for upper chest and not too much front delt.
Adjust the bench to 30-45 degrees, usually 3-4 pins up. HERE YOU CAN PERFORM A
CUFFED FLY OR IF NOT A CABLE FLY WITH D-HANDLES. Ensure you have bench and
you are basing upper chest.
Perform at dual cables positioned at the top. (crossover, right and with left cable,
left hand with right cable). For your second set, once you reach failure, move closer
to train in a more lengthened position.
Perform on a smith machine with a flat bench. Think about a mix between a close
grip press and skullcrusher. Focus on elbow extension and bring bar down to
mouth region.
Notes
Here opt for any row where you can flare your elbows and allow your scapula to
protract and retract. For example, an Upper Back Row Machine or a T-Bar row.
Preferably with chest support.
Perform on cable at mid-height. Hold a D-handle. Focus on keeping your elbow
tucked and driving it into your pocket. Don’t rotate forward or back to move the
weight.
Lat biased Pulldown with a straight bar so keep a relatively still position (no
coming forward/back with weight).
Opt for a Machine Preacher Curl. If you do not have access to one, I suggest
performing the EZ-Bar Curl here and performing a standard Standing Dumbbell
Hammer Curl as your second bicep movement
Adjust the cable to the bottom. Attach the EZ-Bar attachment, if not then use the
straight bar attachment. Perform a standing curl. Avoid body movement but allow
elbows to come slightly up with the weight.
Notes
WEEK-1, 2X4, WEEK-2, 2X2, WEEK 3, 3X3 WEEK 4, HEAVY SINGLE (ORIR ON ALL
SETS)
Opt for a Seated Hamstring Curl to train your hamstrings in a more lengthened
position. If you do not have access to one, use a Lying Hamstring Curl, the
difference is minimal.
Opt for the Leg Press that provides the greatest range of motion. Keep your feet as
low as possible without your ankles raising off the platform.
Perform standard leg extensions. Control the eccentric, squeeze when the quads
are fully contracted and get a full range of motion.
Opt for a Standing Calve Raise Machine. If you do not have access to one, perform
on a Smith Machine, standing on 2-3 plates and hinging at your ankle like normal.
Notes
Use a single cable. Perform with cuff or D-Handle. For Your first set, position cable
at bottom to work a more short position. For second set adjust the cable to a hip
height.
Opt for a Incline Machine that converges. IF YOU DO NOT HAVE ACCESS TO ONE,
YOU CAN PERFORM A INCLINE DUMBBELL PRESS OR ANY INCLINE CHEST PRESS.
Keep the bench either completely flat or just one hole up if you have a relatively
big arch in your back.
Opt for a Machine Shoulder Press that converges. IF YOU DO NOT HAVE ACCESS TO
ONE, YOU CAN PERFORM A DUMBBELL SHOULDER PRESS OR ANY MACHINE
SHOULDER PRESS.
Adjust a single cable to the top of a cable stack. Either hold the cable itself, a cuff, a
d-handle or a rope. Pin your elbow and focus on purely extension
Use a Dip Machine. If you cannot access one, you can perform the JM Press again
or any other Tricep Press.
Notes
Perform on cable at top height. Hold a D-handle. Focus on keeping your elbow
tucked and driving it into your pocket. Don’t rotate forward or back to move the
weight.
Here opt for any row where you can flare your elbows and allow your scapula to
protract and retract. For example, an Upper Back Row Machine or a T-Bar row.
Preferably with chest support.
Lat biased Pulldown with a straight bar so keep a relatively still position (no
coming forward/back with weight).
Adjust a single cable to the top of a cable stack. Either hold the cable, cuff, d-
handle, or rope. Keep a straight arm and pull in line with your rear delt. You can
perform this bilaterally (two arms) if preffered.
Opt for a Machine Preacher Curl. If you do not have access to one, I suggest
performing the EZ-Bar Curl here and performing a standard Standing Dumbbell
Hammer Curl as your second bicep movement
Standard standing dumbbell hammer curls. Keep a neutral grip.