PROGRAM

DESIGN


To improve your base or foundation of the body. You must first practice the compound movements
which the body corresponds with various muscles that work in single movement of the body.

Especially: Squats, Deadlifts, Bench Press and some on clean & press and military press etc.

Always start from 50-60% of your current total bodyweight for the 1st set; before that make sure you
have properly warm-up yourself in the respective routine for 15-20 repetitions at 40% of your current
bodyweight. As you progress during the training or when your strength, endurance and condition
capability rises you must try to increase the output to 60-70% of your current or do RP Max each week
in which muscle you prioritize.

Regarding on isolation/isolated routines we must maintain 15-25 repetitions as there is the registry of
muscle growth where you will feel the blood flow of muscle focuses on the muscle that fires up. You’ll
feel the tingling and the thermogenic of the muscle rises.

Note: Before doing such work-out routines make sure that you have already release the tightness in
particular muscle to prevent you from injuries or in further muscle imbalances. Apply “Myofascia
Releases” using foam roller and “Dynamic Stretching” and after work-out proceed to “Static
Stretching”.

Work-Outs:

1st Day – Chest
This day focuses on compound exercises. You must follow also your diet plan to establish a good result
of your chest.

Note: We make sure that we establish the “Chest-Out” protocol where as your thoracic spine is
push from your frontal plane while engaging your core throughout the work-out. This establishes
more reaction on your pectoralis major and minor. Engaging your core at all routine is a must! Why?
This is the base/foundation of the body. As your core stabilizes the body and improves your control
during the execution of your work-out.

Routines:

Push-Ups (Warm-Up) 3-4 sets goes 10-15 repetitions.
• Perform the full-range motion of push-ups as you develop width, size of your pecs and be able
to improve the strength and endurance capability.

Bench Press 5-7 sets goes 6-12 repetitions.
• 1st & 2nd – 50% of your BW (12reps).
• 3rd & 4th – 60-70% of your BW (8-12reps).
• 5th % 6th – 70-80% of your BW (4-8reps).
• Drop set - 40-50% of your BW (As many as you can).



This phasing applies also to “Inclined Bench Press”.

Machine Chest Press 3-4 sets goes 6-12 repetitions.
• 1st – 50% (12reps).
• 2nd – 60% (10-12reps).
• 3rd – 70% (8-12reps).
• 4th – 80% (4-8reps).

Make sure you be able to properly execute every repetition. Maximize your strength while performing
this and you should go in a full-range motion as you target all the muscle fibres of your pectoralis.

Cable Press 3 sets goes 15-25 repetitions.
• Light – Moderate weight and while maintaining at respective weight make sure your thoracic
pushes forward while you squeeze every repetition of it.

Close-grip Push-Ups 3-4 sets 8-12 repetitions.

Major role is to provide enough muscle sync and strength capability to be able to execute “Chest Dips”.

2nd Day – Chest
Focuses on isolation of your pectoralis major and minor.

Push-Up (Same as applied from your Day 1 Chest).

Cable Press 2 sets of 25 repetitions; for more activation of all muscle tissues in you chest routine today.

Flat Dumbbell Press 6-8 sets 6-15 repetitions.
• 1st & 2nd – 40% of your BW (12-15reps).
• 3rd & 4th – 50% of your BW (8-12reps).
• 5th & 6th – 60-70% of your BW (6-10reps).
• Drop set as many as you can apply the 1st set weight.

You can also do an approach of, let’s say you started 10lbs then 2nd set you increase by 2.5 – 5lbs per set
just make sure you isolate the muscle.

This flow of sets and repetitions as stated above applies also to:
• 45 degree Dumbbell Press
• Inclined Dumbbell Press

After you finish all the press routines now you can proceed to flyes and I prefer you practice on cables
and then when you master the isolation of it you may shift on dumbbells to fully maximize the depth of
the muscle tissues.

Cable Press, Cable Flyes and Cable Crossover
This 3 routines will be executed in 15-25 repetitions and 3-4 sets and regards to the weight you can just
maintain at, let’s say 10-20lbs or 20-30lbs. What we practice here and formulating is isolation so every
repetition also make sure as you execute and able to push it forward make sure that you flex it and
putting an isolatension: put a hold flexing your muscle for 2-3 seconds every repetition.

Then finish your Day 2 Chest Work-Out with Push-Ups as many as you can!


1st Day – Back
Focuses on back muscle strength, endurance, improvement regards to thickness, details and capability.

Note: Always practice your pull-ups, chin-ups; try to start 5-10 repetitions for 3-4 sets before you
proceed to your work-out routine. Seek progression as you be able to perform that repetitions try to
increase or even practice it on the hanging that I have thought you to do. You must challenge it to
increase the growth of your back muscles overall.

This is very essential and has the major role on back work-outs as they are the building blocks of
foundation.

Lat Pulldown 4-6 sets 6-12 repetitions.
(make sure as you do lat pulldown you feel the same when you do pull-ups & chin-ups the latissimus
dorsi must engage during each repetition).
• 1st & 2nd 50-60% of your BW (12 repetitions).
• 3rd & 4th 60-70% of your BW (8-12 repetotions).
• 5th & 6th 80% of your BW (6-8 repetitions).
On the heaviest make sure you keep your chest out and lean back as you hit your overall back
muscle more, wrong execution leads to poor growth, execution and improvement; might cause
you injury also.

Barbell Row (Supinated Grip) 4 sets of 6-12 repetitions.
(make sure your body is in bent-over position; the upper body is in 45 degree angle, chest out and
engage your core as you will be able to squeeze and activate your back muscles).

• 1st – 50% (12 repetitions).
• 2nd – 60% (10-12 repetitions).
• 3rd – 65-70% (8-12 repetitions).
• 4th – 75-80% (4/6-8 repetitions).

Dumbbell Row 4 sets 10-15 repetitions.
(Keep your chest out and let your latissimus protract and retract each row; do not
Activate your shoulders or do not shrug).

• 1st – 30-40% (15 repetitions).
• 2nd – 40%-50% (12-15 repetitions).
• 3rd – (You can stick or progress then 10-12 repetitions)
• 4th – (Can be same approach or progress then maintain at 10 repetitions).

Barbell Rows (Pronated Grip). – Same approach as what you did on supinated grip. The only difference
is you focus more on inner muscles here like inner trapezius, more on rhomboids and lower latissimus
muscles.

Seated Row (Close Arm-Grip) 4 sets of 6-12 repetitions.
(Keep your chest-out and leaning back while engaging your core).
• 1st – 50-60% (12 repetitions).
• 2nd – 60% (10 repetitions).
• 3rd – 65-70% (6-8 repetitions).
• 4th – 70% (6 repetitions).

Deadlifts 4sets of 6-12 repetitions.
(Start of from your 40-50% of your current BW and increase 5-10% each set;
Don’t forget to make a warm-up set here to activate fully your lower back).

You can adjust the repetitions. It will always depend on you capability of how many you can still execute
during the work-out session.

1st Day – Shoulders
(Focuses to make it boulder, rounded and detailed shoulders).

Warm-Up: 1st your rotator cuffs has a big role in shoulder work-out so what you must is do a Dynamic
Stretching for 20-30 seconds. Do Arm Circles (Clockwise and Counter Clockwise) & Arm In and Out for 2
sets then proceed to Lateral Raises and Frontal Raises with 5lbs 2-3 sets 15-25 repetitions.

Military Press 4 sets of 6-12 repetitions.
(Start of with 40% of you heaviest on shoulder press then you may adjust the weight depends on your
capability to execute with good form).

Control the progression; going up slight fast above head and slowly going down as there is the build up
of more blood flow which will provide you growth in your shoulders.

Once you finish this routine you may proceed to your shoulder press.

Shoulder Press 4-6 sets of 6-12 repetitions.
• 1st and 2nd (12 repetitions).
• 3rd and 4th (8-12 repetitions).
• 5th and 6th (6-10 repetitions).

Every set during shoulder press; super set it with Arnold Press then pick a weight where you will be able
to execute 12-12-10-10-8-8 that’s all in 6 sets.

Front Press 4-6 sets 6-12 repetitions.
- Apply the same approach as performed on shoulder press then each set here super set it with
Front raises pick a weight where you will be able to execute 15 repetitions in good form.


Lateral Raises 4-6 sets 15-25 repetitions.
(Make sure as you execute your elbows are leveled with your shoulder level and your forearms not to
high from your elbows). As you perform that you’ll be able to hit your medialis on shoulders where is
that muscle provides the roundness of the shoulders.

Finish up your shoulder routine with Upright Row.

Doing upright row the critical point here is the isolation of rear deltoids so make sure as you pull it
towards to you. Your body must be leaning backward, engage core and keeping your chest-out then
elbows are widen out then pull it towards your chin level and for the forearm must level only on your
shoulder and wrist facing front.

Do this for 4-5 sets with 8-15 repetitions. Pick your weight. J

1st Day – Arm Work-Out
(During arm work-out routine this is a slow twitch muscle so in able to make a growth for this you must
work this out with a lot of pressure, isolation and progressions).

Pick your own weight here but before you do your 1st set, please do a 25 repetition on each routine
before you start as your activation and to fully feel the extend of bicep muscle fibers.

Focus on the following routines:
Barbell Curls 4-5 sets 6-12 repetitions
Alternate Dumbbell Curls 4 sets of 15-25 repetitions
Single-Arm 90degree Bench Curls 4 sets 6-12 repetitions
Preacher Curls 4 sets of 6-12 repetitions

Tricep Pushdowns 4 sets of 6-12 repetitions
Reverse Tricep Pushdowns 4 sets of 6-12 repetitions
Tricep Extension 5-6 sets of 6-15 repetitions
Tricep Dips 4 sets of many as you can because this one is a bodyweight routine.

If you’re going for a heavy transition on arm work out what I can suggest is always warm-up 1st for 15-25
repetition; fire it up!

Then work-out set would be: 12, 8-12, 6-10, 4-8, 2-6.
Then after you be able to perform that proceed to a drop set; as many as you can till you fail the set.











 VOLUME II

All the contents on this part usually applied for cutting purpose and the same time improving
your muscle capabilities in terms of hyperthropy, strength and conditioning, general fitness &
health.

Work out routine to be specified below requires intense and vigorous during training session.

You must be well known about the activations before proceeding or to execute the routines and
must know the the connection of the muscle from the brain which is I called “Neutral Drive”.

Further a do, Let’s get down to business!!!

1st Day – Chest (Heavy with Isometric Holds)

Activation Drills:

Large Arm Circles 20 x 2 sets (Clockwise and Counter Clockwise)
Arm Swings 20 x 2 sets
Cable Press 15 x & Cable Flys 15 x 2 sets
F D.B Press 20 x 2 sets (30-40% of your BW)

WORK OUT SETS REPETITIONS WEIGHT %
Push - Ups 4 12, 12, 12, 12 N/A
Flat Dumbbell Press 6 Start from 40% then
every set increase
5% incremental
Bench Press 8 12, 12, 10, 10, 8, 8, 6, 3-4 Start from 40% then
every set increase
5% incremental
Inclined Dumbbell Press 6 15, 12-15, 10-12, 10, 8, 4- Start from 40% then
6 every set increase
5% incremental
Flat Dumbbell Press (Iso 4 4 35-45%
Holds)
Which means every rep
you squeeze your chest
and hold it for 3sec
Push – Ups Superset w/ Flat 4 N/A
(Modified or Standard) Dumbbell
Cable Press 4 15 25-40%
(Iso Holds)
Pec Deck Flys 4 15 35%-50%
(Iso Holds)

 Increase of weigh per set and required repetition are situational. We build more stress on each
muscle but we must make sure that every routine activates very well without causing ourselves
from injury.

2nd Day – Back (Heavy)

Activation Drills:

Protraction & Retraction of Wing Scapula 20 x 2 sets
Neutral Grip Pull – Ups 10 - 15 x 2 sets
Wide Grip Chin – Ups 10 – 15 x 2 sets

WORK OUT SETS REPETITIONS WEIGHT %
Barbell Rows 5 12, 10-12, 8-10, 8-6, 4-6 Start from 40% then
(Pronated Grip) every set increase
5% incremental
Lat Pulldowns 5 12, 10-12, 8-10, 8-6, 4-6 Start from 40% then
every set increase
5% incremental
Single-Arm Dumbbell 8 15,15,12,12,10,10,8,8 Start from 40% then
Rows (Superset w/ Lat every set increase
Pulldowns) 5% incremental
Seated V-Grip Cable 4 4 40 – 80%
Rows
Bent-Over Dumbbell Superset w/ V-Grip 4 20 – 40%
Rows Cable Rows
Barbell Rows 5 12, 12, 10, 8, 6 40 - 80%
(Supinated Grip)
Deadlifts 4 12, 10, 8, 6 50 – 80%

Make sure in every routine that you are about to execute your form and posture is in good
condition for a better muscle development and to prevent you from any injuries that may.















 3rd Day – Shoulders

Activation Drills:

External & Internal Shoulder Rotation 5 sec hold 10 x 2 sets
Large Arm Circles 20 x 2 sets
Laterals to Front Raises 15 x 2 sets

WORK OUT SETS REPETITIONS WEIGHT %
Shoulder Press 8 12, 10-12, 8-10, 8-6, 4-6 Start from 40% then
(Every set superset with every set increase
lateral raises 15-25% x 5% incremental
15 reps)
Arnold Press 5 12, 10-12, 8-10, 8-10, 6-8 25 – 40%
Lateral Raises 5 15 15 – 25 %
(Superset w/ Arnold
Press)
Front Press 4 15, 12, 10-12, 8-10 25 – 40%
Frontal Raises 4 12 - 15 15 - 20%
(Superset w/ Frontal
Raises)
Upright Row 5 12, 12, 10, 8, 6 40 - 80%
Shrugs 4 20 - 30 35 – 65%

4th Day – Legs

Activation Drills:

Leg Swings & Leg Circles 10 x 2 sets
Bodyweight Squats or Jump Squats 15 – 20 x 2 sets
Walking Lunges or Alternating Lunges 12 x 2 sets

WORK OUT SETS REPETITIONS WEIGHT %
Back/Barbell Squats 6 12, 10-12, 8-10, 8-6, 4-6 Start from 40% then
Last set is go back to every set increase
lowest weight execute 5% incremental
for 10
Leg Press 5 12, 10-12, 8-10, 8-6, 4-6 Start from 40% then
every set increase
5% incremental
Leg Extension 6 15,15,12,12,10,10 Start from 30% then
every set increase
5% incremental
Weighted Split Squats 4 4 25 – 50%
Barbell Sumo Squats 5 4 20 – 40%
Leg Curls 4 12, 10, 8, 6 50 – 80%