Terms:

We will now just be covering some terms which will/may be mentioned over the
course of your routine.

Single & Double Rotation Routines

Single rotation routines are routines which have you following the same routine each week.

Double rotation routines are routines which have you following an alternating routine each
week.

Below is an example of how your workout week could look under a double rotation routine.

Week 1: All of Workout As

Week 2: All of Workout Bs

Pyramiding

Pyramiding means when you start your working sets of 8-10 or 12-15 for example we
want to fail on the last set of that exercise. So, let's say barbell squats on every set we
want to increase weight and hit the target rep range. When you get to the final set, we
want to achieve failure in that target rep range. If you feel you can hit more reps, then go
for it!

60kg Barbell Squats ~ 15 reps

100kg Barbell Squats ~ 12 reps
110kg Barbell Squats ~ 15 reps

Super Sets (S/S)

A super set is where you perform 2 exercises back-to-back. These may be programmed
into your plan depending on your equipment and goals and desires.
Drop Sets, Double Drop Sets & Single Drop Sets

Drop Sets – Drop the weight after hitting failure aiming for 3-4 sets/drops.

Double Drop Sets – Drop the weight twice after performing first set to failure.

Single Drop Set – Drop the Weight Once after performing first set to failure.

Straight Sets

Straight sets are sets which we aim to perform a certain number of sets on with a certain
weight. This may or may not be in your plan. This is all Depending on your access to
equipment, goals, and desires.
Examples of straight sets.

10 Sets of 10 Barbell Squats – 2/3 min rest max

5 Sets of 5 Barbell Bench Press – 1/3 min rest max

Rep Out Sets

Depending on your workout and goals, you may be required to perform a ‘rep out set’. A
rep out set is an all-out set you perform after hitting your heaviest possible weights.

The aim with this, is to flush the target body part with blood and get the body used to
lower loads with a higher rep range.
Rest Periods
█ Heavy Compound Exercises (Bench, Squat, Deadlift & their
variations)
1 - 3.5 mins
█ Heavy Exercises (Shoulder Press, Close Grip Presses, Rows & their
Hypertrophy/ variations)
1 - 2 mins
Power Building
█ Accessory Movements (Curl movements, fly/crossover movements,
pushdown movements, side & rear laterals, etc.)
45-90 secs
█ Super Sets, Tri-Sets & Giant Sets
Will Vary
█ Resistance Band Exercises
45 - 90 secs
█ Bodyweight Exercises
30 - 90 secs

█ Heavy Compound Exercises (Bench, Squat, Deadlift & their

variations)
1 - 3.5 mins
█ Heavy Exercises (Shoulder Press, Close Grip Presses, Rows &
their variations)
Strength Building
1 - 3 mins
█ Accessory Movements (Curl movements, fly/crossover movements,
pushdown movements, side & rear laterals, etc.)
45-90 secs
█ Super Sets, Tri-Sets & Giant Sets
Will Vary
 Chest Workout

Exercise Sets & Reps Guidance

Incline Smith Machine 3-4 Sets of 8-10 Reps Incline Smith Machine Press.
Press (Pyramid Sets)
With this exercise, we want to have the bench on an incline of about 45 degrees.
We want to lower the bar down with control, until we feel a stretch in our chests, then
we want to push up and squeeze upper chest as much as we can.
We want to keep our form clean and controlled, really utilise the extra control the
smith machine gives you over free weights.

Pyramid up in weight so that by your final set, you fail in the 8-10 rep range.
Tempo Seated 3 Sets of 8-10 Reps Tempo seated machine chest press X-2-3-1.
Machine Chest Press (Pyramid Sets)
With this exercise our goal is to work our overall chest. We want to use whatever
chest machine is available to us (plate loaded, cable loaded, hammer strength etc.)
We want to push the weight up so that we can feel a hard contraction within our
chests. We want to spend 0 seconds (push the weight forward as normal), pushing
the weight forward until we feel a hard contraction within our chests. Once we feel that
contraction, we want to then, hold it for 2 seconds before controlling the weight back
down to the starting position. We want to spend 3 seconds controlling the weight back
down to the starting position. Once we reach the starting position, we want to hold and
feel that stretch for 1 second, before repeating.

So, we want to spend 0 seconds pushing the weight forward, 2 seconds holding the
weight whilst the muscle is contracting. We then, want to spend 3 seconds controlling
the weight back up to the starting position. And then we want to spend 1 second with
our chests in the stretched position.

We want to pyramid up in weight so that by our final set, we fail within the 8-10 rep
range
Incline Bench Cable 3 Sets of 12-15 Reps Incline Bench Cable Fly’s superset with Bodyweight Dips.
Fly’s
S/S Incline Bench Cable Fly’s. With this exercise, our focus is on really targeting and
Bodyweight Dips 3 Sets to Failure isolating the upper pecs. We want to have our benches set to an incline of 45
(Pyramid Sets) degrees. We then, want to set our cable to a height where we can grab a D-handle in
each hand and comfortably sit on our bench. Once in position, we want to first feel our
chests stretching out. Once we feel that stretch, we then want to push our hands up
and together aiming to flex the upper chest as hard as we can. Once we feel that
contraction, we want to hold it briefly, before lowering the weight back down to the
stretched position with control. We want to hit this exercise for sets of 12-15 reps.

Bodyweight Dips. With this exercise our focus is on working our overall chest
development, with special attention to our lower pecs. When performing this exercise
we kind of want to tilt and lean our upper bodies forward before dipping. Once we do
that, we want to lock ourselves into this position, then lower ourselves down with
control until we feel a stretch within our chests. Once we feel that stretch, we want to
push ourselves up feeling our chests contract hard at the top of the movement. We
want to perform each set to failure using only our bodyweight as resistance.
We want our form to be clean & controlled across each exercise.

We want to pyramid up in weight across each set of incline bench cable fly’s, so that,
by our final set, we hit failure within the 12-15 rep range.
 Leg Workout

Exercise Sets & Reps Guidance

Prone Leg Curls 3-4 Sets of 12-15 Prone Leg Curls.
Reps
(Pyramid Sets) With this exercise our focus is on working the hamstrings.
When performing this exercise, it’s best to imagine performing a biceps curl, but
instead with our hamstrings. We first want to feel our hamstrings stretching out, we
then, want to pull the weight up until we feel a hard contraction within our hamstrings.
Once we feel that contraction, we want to hold it briefly before controlling the weight
down to the starting position with control.
We want our form to be clean and controlled throughout each set.

Pyramid up in weight each set, so that by your final set, you fail within the 12-15 rep
range.
Hack Squats 3-4 Sets of 8-10 Reps Now onto hack squats.
(Pyramid Sets)
With this exercise our focus is on working our quads on a machine which not only
allows us to overload the muscle but take the muscle through a long range of motion.
Once we are set up in our hack squat machine, we want to squat down as DEEP as
we can, and when I say deep, I mean it! Really utilise the extra range of motion and
control the hack squat allows us to have over free weights. Once we squat down as
deep as we can, we want to explode up, flexing our legs as much as we can at the top
before squatting back down.
We want our form to be clean and controlled across all sets.

Pyramid up in weight so that by your final set, you fail in the 8-10 rep range.
Tempo Leg Press 3 Sets of 8-10 Reps Tempo leg press 3-2-X-1
(Pyramid Sets)
When doing this exercise, we would preferably be doing this exercise using either a
vertical or plate loaded leg press. Once we have set our leg press up, we want to try
and have our feet placed in the middle of the platform around shoulder width or
slightly wider apart. Once in position, we want to lower the weight toward us with
control. We want to take 3 seconds to lower the weight down toward us until we feel a
comfortably can. After we’ve lowered the weight down, we then, want to pause and
hold it for 2 seconds before exploding up as fast as we can. Once we’ve exploded up,
we then, want to contract the muscle for 1 second, before continuing with our set.

So, we want to spend 3 seconds lowering the weight down with control, 2 seconds
holding the weight in the stretched position, then we want to push the weight up as
fast as we can and hold the contraction for 1 second before repeating the process.
We want our form to be clean and controlled across each set.

Pyramid up in weight so that by your final set, you fail in the 8-10 rep range.
Single Leg, Leg 3 Sets of 12-15 Reps Single leg, leg extensions.
Extensions (Pyramid Sets)
With this movement, we want to focus on isolating and contracting each individual
quad as hard as we can. Once seated and in position, using one leg, we want to push
the weight up until we feel a hard contraction within our quads. Once we feel that
contraction, we then, want to pause and hold it for 2-3 seconds, before lowering the
weight back down to the starting position with control.
We want our form to be clean and controlled across each set.

Pyramid up in weight each set, so that by your final set, you fail within the 12-15 rep
range.
Stiff Legged Dumbbell 3 Sets of 8-10 Reps Stiff legged dumbbell deadlifts.
Deadlifts (Pyramid Sets)
With this exercise, our primary focus is on working the hamstrings.
With a slight bend in our knees, we want to lower ourselves down with control until we
feel a stretch within our hamstrings. Once we feel this stretch, we want to pause
briefly for a second or two then we want to pull the weight up aiming to contract and
flex the hamstrings and glutes as much as we can.
We want our form to be clean and controlled across each set.

Pyramid up in weight so that by your final set, you fail in the 8-10 rep range.
 Back & Rear Delt Workout

Exercise Sets & Reps Guidance

Wide Grip Lat 3-4 Sets of 8-10 Reps Wide Grip Lat Pulldowns.
Pulldowns (Pyramid Sets)
With this exercise, we want to use a lat pulldown bar with in-built handles on the end
IF possible.
We want to start this exercise off first, feeling a deep stretch in the lats. We then, want
to pull the weight down until we feel a hard contraction within the lat. Once we feel
that contraction, we then, want to hold it for 1-2 seconds, before controlling the weight
back up to the starting position with control.
We want our form to be clean and controlled.

We want to pyramid up in weight with this exercise, so that by our final set, we fail in
the 8-10 rep range.
Smith Machine Rows 3-4 Sets of 8-10 Reps Smith Machine Rows.
(Pyramid Sets)
With this exercise, our focus is on getting a REALLY hard contraction in the back.
We want to let the weight hang so our lats can stretch, then we want to row the weight
up, aiming to contract the back as hard as we can.
We want our form to be clean and controlled, we want to focus on making the lats do
the work. Really take FULL advantage the smith machine gives you over the control of
this movement.

Pyramid up in weight so that by your final set, you fail in the 8-10 rep range.
Single Arm Hammer 3 Sets of 8-10 Single arm hammer strength low rows.
Strength Low Rows Reps/Per Arm
(Pyramid Sets) With this exercise, our focus/goal is on working the lower lats. Once seated and in
position, with a single arm we want to pull the weight back slightly, so that we can feel
a stretch/tension within our lat. From here, we want to pull the weight back aiming to
feel a hard contraction within the lat. Once we feel that contraction, we then, want to
hold it for 1-2 seconds, before controlling the weight back to the starting position.
We want our form to be clean and controlled across each set.

We want to pyramid up in weight so that by our final set, we fail within the 8-10 rep
range.
Straight Arm Rope 3 Sets of 12-15 Reps Straight arm rope pulldowns.
Pulldowns (Pyramid Sets)
The aim/focus with this exercise, is to work the lats and push a TONNE of blood into
our lats/back. When performing this exercise, we want to be using the rope cable
attachment. We want to push into this, so that the weight stack is lifted and then we
want to take a few steps back so that we can fully stretch out our lats. When our lats
are in the stretched position, this will be our starting position. We then, with control
want to pull the ropes down and in towards us, whilst keeping our arms straight. Once
we’ve pulled the weight down we should feel a HARD contraction within our lats. Once
we feel this contraction, we then, want to hold it for 1-2 seconds, before controlling the
weight back to the stretched position.
We want our form to be clean and controlled across each set.

We want to pyramid up in weight with this exercise, so that by our final set, we fail in
the 12-15 rep range.
Seated Pec Dec Rear 3 Sets of 12-15 Seated Pec Dec Rear Laterals superset with cable face pulls.
Laterals Reps/Per Exercise
S/S (Pyramid Sets) Seated pec dec rear laterals. With this exercise, our objective is to drive as much
Cable Face Pulls blood as we possibly can into our rear delts. Once seated and in position, we want to
push the weight back. As we push the weight back our goal is to feel our rear delts
squeezing and contracting. Once we feel our rear delts contract, we want to squeeze
hard, then control the weight back to the starting position.

Cable face pulls. With this movement, our focus is on contracting and squeezing our
rear delts as hard as we can. We want to extend our arms, stretching the rear delts,
then we want to pull the arms back contracting the rear delts as much as you can.
We want our form to be clean and controlled across each exercise.

We want to pyramid up in weight across each exercise, so that by our final set, we hit
failure within the 12-15 rep range.
 Shoulders & Traps Workout

Exercise Sets & Reps Guidance

Standing Machine 3-4 Sets of 12-15 Standing machine side laterals.
Side Laterals Reps
(Pyramid Sets) With this exercise our focus is on working the side delts. Once standing and in
position, we want to raise the weight up to our sides, until we feel a contraction within
our side delts. Once we feel that contraction, we want to hold it there for 1-2 seconds
before lowering the weight down to the starting position with control.
We want our form to be clean and controlled across each set.

Pyramid up in weight so that by your final set, you fail in the 12-15 rep range.
Smith Machine 3-4 Sets of 8-10 Reps Smith Machine Shoulder Press.
Shoulder Press (Pyramid Sets)
With this exercise, our goal is on working the front delts, and isolating them than what
we would be able to using free weights.
Once seated and in position, we want to lower the bar down with control until we feel
a comfortable stretch within our front delts. Once we feel that stretch, we then, want to
push the weights up flexing the front delts as much as we can.
We want our form to be clean and controlled across each set.

Pyramid up in weight so that by your final set, you fail in the 8-10 rep range.
Seated Dumbbell Side 3 Sets of 15-20 Reps Seated Dumbbell Side Laterals.
Lateral Raises (Pyramid Sets)
When performing this exercise, our focus is entirely on flooding our side delts with as
much blood as we possibly can. We want to raise the dumbbells up to our sides with
control contracting the side delts as hard as we can, then we want to lower the
dumbbells back down to the starting position.

Pyramid up in weight, so that by our final set, we fail in the 15-20 rep range.
Cable Upright Rows 3 Sets of 12-15 Reps Cable upright rows.
(Pyramid Sets)
With this exercise, our focus is on working and isolating our front delts. When
performing this exercise, we want to be using either the straight or EZ bar cable
attachment. Once standing upright with the cable attachment in our hands we want to
pull the weight up with control until we feel a hard contraction within our front delts.
Once we feel that contraction, we then want to control the weight down with control to
the starting position.
We want our form to be clean and controlled across each set.

Pyramid up in weight across each set, so that by your final set, you fail in the 12-15
rep range.
Dumbbell Shrugs 3 Sets of 12-15 Reps Dumbbell shrugs.
(Pyramid Sets)
With this exercise, we want to be standing upright with a dumbbell in each hand. We
first, want to feel the weight and let it pull our traps down, stretching them out. We
then, want to shrug the weight up and back aiming to feel a hard contraction within our
traps. Once we feel that contraction, we want to hold it briefly, before lowering the
dumbbells back down to the starting position.

Pyramid up in weight across each set, so that by your final set, you fail in the 12-15
rep range.
 Arm Workout

Exercise Sets & Reps Guidance

Rope Triceps 3-4 Sets of 10-12 Rope triceps pushdowns superset with machine curls
Pushdowns Reps/Per Exercise
S/S (Pyramid Sets) Rope triceps pushdowns. With this exercise, our goal is on working our triceps as
Machine Curls hard as we can. Once in position, we first want to feel a comfortable stretch within our
triceps. Once we feel that stretch, we then, want to push the weight down aiming to
feel the triceps flexing as much as we can. Also, as we push the weight down we want
to kind of pull the ropes apart to really feel the triceps squeezing. Once we feel the
triceps contract, we want to hold that contraction briefly, before controlling the weight
back to the starting position.

Machine Curls. With this exercise our aim is to get as much blood into our biceps as
we can. Depending on our gym, the machines will vary, but typically the machine we
want to use is either the seated preacher curl machine (plate or cable loaded) or a
seated curl machine. Our aim is to get a stretch in our biceps, then we want to curl the
weight up and squeeze our biceps as hard as we can.
We want our form to be clean and controlled across each exercise.

We want to pyramid up in weight across each set, so that by our final set, we hit
failure within the 10-12 rep range.
Single Arm Cable 3 Sets of 12-15 Single arm cable triceps pushdowns superset with rope hammer curls.
Triceps Pushdowns Reps/Per Arm
S/S Single arm cable triceps pushdowns. With this exercise, our goal/focus is on working
Rope Hammer Curls 3 Sets of 10-12 Reps and isolating each arm/each triceps. We want to have no attachment attached to our
(Pyramid Sets) cable hooks when performing this exercise, we just want to use the cable itself.
We want to pull the cable down until we feel a deep but comfortable stretch within our
triceps. We also, we want to keep our upper arms pinned by our sides. Once standing
and in position, whilst keeping our upper arm in place and only moving our forearm,
we want to push the weight down until we feel a deep, hard contraction within our
triceps. Once we feel that contraction, we then, want to hold it for 2 seconds, before
slowly controlling the weight back up to the starting position. We want to hit this
exercise for sets of 12-15 reps per arm.

Rope Hammer Curls. With this exercise, our focus is on working the outer head of the
biceps and keeping constant tension on the muscle. With a rope attached to the lower
pully, we want to focus on dragging the weight up in a controlled manner until we feel
our biceps flexing. Once we feel our biceps flexing, we want to really squeeze and
hold that contraction before controlling the weight back down to the starting position.
We want to hit this exercise for sets of 10-12 reps.
We want our form to be clean & controlled across each exercise.

We want to pyramid up in weight across each exercise, so that by our final set, we hit
failure within the target rep ranges.
Seated Machine 3 Sets of 8-10 Reps Seated machine triceps dips superset with alternate arm dumbbell curls.
Triceps Dips
S/S Seated Machine Triceps Dips. With this exercise, our goal is to work the triceps and
Alternate Arm 3 Sets of 10-12 really add that 3D thick look. When doing this exercise, we want to use the seated
Dumbbell Curls Reps/Per Arm triceps dips machine we have in our gyms. Usually, it is a seat with a handle you push
(Pyramid Sets) down either side. Once in position, we first want to press the weight down slightly, so
that our triceps are engaged and stretched out. Once we feel that stretch, we then
want to push the weight down aiming to flex the triceps hard. Once we feel our triceps
flexing, we want to hold that contraction briefly, before controlling the weight back to
the starting position. We want to hit this exercise for sets of 8-10 reps.

Alternate Arm Dumbbell Curls. With this exercise, we want to focus on maximum
contraction. We want to curl the weight up with control, then as we approach the top
of the movement, we want to supinate our wrists allowing for a deeper, better
contraction in the biceps. We want to hit this exercise for sets of 10-12 reps per arm.
We want our form to be clean and controlled across each exercise.

We want to pyramid up in weight across each set, so that by our final set, we hit
failure within the target rep ranges.
Lower Pully Rope 3 Sets of 8-10 Reps Lower pully rope triceps extensions superset with spider curls.
Triceps Extensions
S/S Lower Pully Rope Triceps Extensions With this exercise, our goal is to work our
Spider Curls 3 Sets of 10-12 Reps triceps, in particular the long head of the triceps. When doing this exercise, we want to
(Pyramid Sets) be using the rope attachment, and we want our cables set to lowest height cable
setting. Once we’ve done that and we are in position, we want to first feel our triceps
stretching out at the bottom of the movement. After we feel this stretch, with control,
we want to push the weight up aiming to flex our triceps hard. Once we feel our
triceps contract, we want to hold the contraction briefly, before controlling the weight
back down to the starting position. We want to hit this exercise for sets of 8-10 reps.

Spider curls. With this exercise, our focus is on really stretching out, isolating, and
pushing blood into our biceps. We want to have our benches set to an incline which
allows us to rest our chests off and allow our arms to fully extend down from the
bench. We want to be using either dumbbells, a barbell or an EZ bar when performing
this exercise. Once in position, we first want to feel the arms hanging and stretching
down. We then, want to curl the weight up towards our heads aiming to feel a hard
contraction within the biceps. Once we feel that contraction, we want to hold it for 1-2
seconds before lowering the weight back down to the stretched position. We want to
hit this exercise for sets of 10-12 reps.
We want our form to be clean and controlled across each exercise.

We want to pyramid up in weight across each exercise, so that by our final set, we hit
failure within the target rep ranges.