This is a guide. All advice is followed at the user's own risk.

I am not a doctor or medical professional, and I strongly recommend tha

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you
your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself,Disclaimer
and agree to release and discha
arising out of my negligence.

Michael Tawiah's

UNIGAINS Ask questions at mike@unigains.com

UNIGAINS explained:
• This program is designed for beginner/intermediates who want to build some size and develop some strength.
• It consists of cycles lasting 8 workouts, where you will be expected to work out 4-6 days a week.
• This program is designed to get you bigger, and stronger.
• You will join my mailing list, and will receive updates and tips on how to get dench at uni.
•You will also be able to ask me about any fitness question you have at mike@unigains.com

What you need:

• A GYM! You need access to a typical gym where you will be able to flat bench, squat, and deadlift
• You need to download MyFitnessPal (Free)
• You need to be commited and not give up as soon as you get tired or busy.
• You need to be strong willed, determined, and willing to push yourself every single day.
• You need to stick to my plan and adjust your diet accordingly to make sure you put on muscle mass.

How much should I eat? (input your weight)

Weight (kg) Eat (calories) Protein (g) btw, a calorie is a measurement of energy, which we consume
74 2742 162.8 You have to eat more calories than you burn to gain weight.

• Eating this amount should help you put on up to 1kg of lean muscle a month - I know this sounds tiny - but this is realistica
• If you are not gaining between 1kg-1.5kg of weight a month (0.25-0.375kg a week) then increase/decrease your calories b
• Gaining 1kg a month will lead to you slowly putting on muscle mass with minimal amounts of fat - you may be able to gain
• If you just want to get big (for rugby, american football etc), then increase your calories further, or eat a fucktonne - just re
• Use the Body Progression tab, your weight gain, and progression selfies to monitor your progress.
• DON'T EXPECT ABS. We are here to bulk up and put on muscle. Abs come out in the summer after you follow one of my

What do I do?
• Ask me question at mike@unigains.com - I will try to help as many as you guys as possible, and will share them with all o
• Track the food you eat using MyFitnessPal and stick to the calories suggested, then tweak it to suit your weight gain goals
• Track your progress on the 'Body Progression' tab every week.
• Go to Cycle 1 and input your best lifts for the bench, squat, and deadlift. If you have never done this before, then start off
• WARM UP (Click Here) and cool down properly
• If you are unsure how to do the bench, squat, or deadlift then click here.
• If you are unsure of how to do any other exercise, YOUTUBE IT, or ask me at mike@unigains.com
• MAINTAINING GOOD FORM IS KEY. IF NOT YOU MAY GET INJURED. BE CAREFUL.

NOW LET'S MAKE SOME UNIG

 l, and I strongly recommend that you consult with your physician before beginning any exercise program.
ssibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at
nd agree to release and discharge me from any and all claims or causes of action, known or unknown,
of my negligence.

el Tawiah's

GAINS
mike@unigains.com

ome strength.

nt of energy, which we consume through eating and burn through walking, lifting, pooing, etc.
than you burn to gain weight.

s tiny - but this is realistically what our human bodies can naturally achieve.
e/decrease your calories by about 200 each time until you are. Remember we are all different, so some may need more/less calories than o
- you may be able to gain a little more muscle by eating more, however you will be gaining more fat - your choice.
r eat a fucktonne - just remember that more will be fat - If you're fine with that, then be my guest.

after you follow one of my cutting routines. Remember, skinny abs don't count.

will share them with all of you to help you learn and progress.
uit your weight gain goals.

this before, then start off with the bar (20kg) and move up slowly to a weight where you can do 10 reps.

E SOME UNIGAINS!
need more/less calories than others.
Body Progress
Note: Body-fat percentage can be skewed by about 4%
Take measurements no more than once a week
Be consistent with your measurements. Take them at the same time of the day, and in the same conditions
Date Height (cm) Weight (kg) Avg. Calories Waist (cm) Neck
11-Jan-16 175 74 2700 78 37
me conditions
Bicep (Flexed) Chest (Under Armpit) Body Fat % Lean Mass (kg) Fat (kg)
36 104 12.0 65.1 8.9
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Err:502 Err:502 Err:502
Cycle 1
Start Date TAKE A PROGRESSION SELFIE!

Lifts Weight (kg) Reps Calc. 1RM

Bench 80 10 106.64
Squat 120 5 139.98
Deadlift 200 1 206.66

AMRAP = As many reps as possible with PERFECT FORM If you can do upper limit of 'target reps', in
Always have a spotter just in case! Email me at askmikestuff@gmail.com if yo
Workout 1 Weight Sets Target Reps Reps Performed
Flat Bench Press 80.0 1 AMRAP
75.0 1 AMRAP
70.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell lateral
raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12
Rope Face Pulls 3 8-12
Leg Raises 3 AMRAP

Workout 2 Weight Sets Reps

Squats 105.0 1 AMRAP
97.5 1 AMRAP
90.0 1 AMRAP
Pullups 3 1-8
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Seated Cable
Row 3 8-12

Bicep Curls 3 8-12

Calf Raises 3 8-12

Wokout 3 Weight Sets Reps Reps Performed

Flat Bench Press 85.0 1 AMRAP
80.0 1 AMRAP
75.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell Lateral
Raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12

Rope Face Pulls 3 8-12

Leg Raises 3 AMRAP

Workout 4 Weight Sets Reps Reps Performed

Deadlifts 155.0 1 AMRAP
145.0 1 AMRAP
135.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Bicep Curls 3 8-12
 Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes (grey colour) - chose the lifts with the highest weight you ha
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week),set out your new maxes for the next cycle with your best lifts from the las
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It will be tough f
Now get in the gym and make some UNIGAINS!

an do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Workout 5 Weight Sets Target Reps Reps Performed
Flat Bench Press 80.0 1 AMRAP
75.0 1 AMRAP
70.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell lateral
raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12
Rope Face Pulls 3 8-12
Leg Raises 3 AMRAP

Workout 6 Weight Sets Reps

Squats 107.5 1 AMRAP
97.5 1 AMRAP
90.0 1 AMRAP
Pullups 3 1-8
Quad Curls 2 8-12

Hamstring Curls 2 8-12

Seated Cable
Row 3 8-12
Bicep Curls 3 8-12
Calf Raises 3 8-12

Workout 7 Weight Sets Reps Reps Performed

Flat Bench Press 85.0 1 AMRAP
80.0 1 AMRAP

75.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell lateral
raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12
Rope Face Pulls 3 8-12
Leg Raises 3 AMRAP

Workout 8 Weight Sets Reps Reps Performed

Deadlifts 160.0 1 AMRAP
145.0 1 AMRAP
135.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Bicep Curls 3 8-12
he highest weight you have done

your best lifts from the last one

n repeat. It will be tough for the first few weeks!

Cycle 2
Start Date TAKE A PROGRESSION SELFIE!

Lifts Weight Reps Calc. 1RM

Bench 0
Squat 0
Deadlift 0

AMRAP = As many reps as possible with PERFECT FORM If you can do upper limit of 'target reps', in
Always have a spotter just in case! Email me at askmikestuff@gmail.com if yo
Workout 1 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Dips 3 AMRAP
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 2 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Dumbell Rows 2 8-12
Hammer Curls 3 8-12
Calf Raises 3 8-12

Wokout 3 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10

Dips 3 8-12
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 4 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Hammer Curls 3 8-12
 Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes - chose the lifts with the highest weight you have done
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week), I will see your progress, make adjustments, and set out your new maxe
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It will be tough f
Happy Lifting!

an do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Workout 5 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Dips 3 AMRAP
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 6 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 3 8-12
Hamstring Curls 2 8-12
Dumbell Rows 2 8-12
Hammer Curls 3 8-12
Calf Raises 3 8-12

Workout 7 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP

0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10

Dips 3 8-12
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 8 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Hammer Curls 3 8-12
ght you have done

d set out your new maxes for the next cycle!

n repeat. It will be tough for the first few weeks!

Cycle 3
Start Date TAKE A PROGRESSION SELFIE!

Lifts Weight Reps Calc. 1RM

Bench 0
Squat 0
Deadlift 0

AMRAP = As many reps as possible with PERFECT FORM If you can do upper limit of 'target reps', in
Always have a spotter just in case! Email me at askmikestuff@gmail.com if yo
Workout 1 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell lateral
raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12
Rope Face Pulls 3 8-12
Leg Raises 3 AMRAP

Workout 2 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Seated Cable
Row 3 8-12

Bicep Curls 3 8-12

Calf Raises 3 8-12

Wokout 3 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell Lateral
Raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12

Rope Face Pulls 3 8-12

Leg Raises 3 AMRAP

Workout 4 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Bicep Curls 3 8-12
 Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes - chose the lifts with the highest weight you have done
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week),set out your new maxes for the next cycle with your best lifts from the las
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It will be tough f
Happy Lifting!

an do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Workout 5 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell lateral
raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12
Rope Face Pulls 3 8-12
Leg Raises 3 AMRAP

Workout 6 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 2 8-12

Hamstring Curls 2 8-12

Seated Cable
Row 3 8-12
Bicep Curls 3 8-12
Calf Raises 3 8-12

Workout 7 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP

0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell lateral
raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12
Rope Face Pulls 3 8-12
Leg Raises 3 AMRAP

Workout 8 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Bicep Curls 3 8-12
ght you have done

your best lifts from the last one

n repeat. It will be tough for the first few weeks!

Cycle 4
Start Date TAKE A PROGRESSION SELFIE!

Lifts Weight Reps Calc. 1RM

Bench 0
Squat 0
Deadlift 0

AMRAP = As many reps as possible with PERFECT FORM If you can do upper limit of 'target reps', in
Always have a spotter just in case! Email me at askmikestuff@gmail.com if yo
Workout 1 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Dips 3 AMRAP
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 2 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Dumbell Rows 2 8-12
Hammer Curls 3 8-12
Calf Raises 3 8-12

Wokout 3 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10

Dips 3 8-12
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 4 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Hammer Curls 3 8-12
 Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes - chose the lifts with the highest weight you have done
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week), I will see your progress, make adjustments, and set out your new maxe
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It will be tough f
Happy Lifting!

an do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Workout 5 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Dips 3 AMRAP
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 6 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 3 8-12
Hamstring Curls 2 8-12
Dumbell Rows 2 8-12
Hammer Curls 3 8-12
Calf Raises 3 8-12

Workout 7 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP

0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10

Dips 3 8-12
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 8 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Hammer Curls 3 8-12
ght you have done

d set out your new maxes for the next cycle!

n repeat. It will be tough for the first few weeks!

Cycle 1
Start Date TAKE A PROGRESSION SELFIE!

Lifts Weight Reps Calc. 1RM

Bench 0
Squat 0
Deadlift 0

AMRAP = As many reps as possible with PERFECT FORM If you can do upper limit of 'target reps', in
Always have a spotter just in case! Email me at askmikestuff@gmail.com if yo
Workout 1 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell lateral
raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12
Rope Face Pulls 3 8-12
Leg Raises 3 AMRAP

Workout 2 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Seated Cable
Row 3 8-12

Bicep Curls 3 8-12

Calf Raises 3 8-12

Wokout 3 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell Lateral
Raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12

Rope Face Pulls 3 8-12

Leg Raises 3 AMRAP

Workout 4 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Bicep Curls 3 8-12
 Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes (grey colour) - chose the lifts with the highest weight you ha
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week),set out your new maxes for the next cycle with your best lifts from the las
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It will be tough f
Now get in the gym and make some UNIGAINS!

an do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Workout 5 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell lateral
raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12
Rope Face Pulls 3 8-12
Leg Raises 3 AMRAP

Workout 6 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 2 8-12

Hamstring Curls 2 8-12

Seated Cable
Row 3 8-12
Bicep Curls 3 8-12
Calf Raises 3 8-12

Workout 7 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP

0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell lateral
raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12
Rope Face Pulls 3 8-12
Leg Raises 3 AMRAP

Workout 8 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Bicep Curls 3 8-12
he highest weight you have done

your best lifts from the last one

n repeat. It will be tough for the first few weeks!

Cycle 2
Start Date TAKE A PROGRESSION SELFIE!

Lifts Weight Reps Calc. 1RM

Bench 0
Squat 0
Deadlift 0

AMRAP = As many reps as possible with PERFECT FORM If you can do upper limit of 'target reps', in
Always have a spotter just in case! Email me at askmikestuff@gmail.com if yo
Workout 1 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Dips 3 AMRAP
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 2 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Dumbell Rows 2 8-12
Hammer Curls 3 8-12
Calf Raises 3 8-12

Wokout 3 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10

Dips 3 8-12
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 4 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Hammer Curls 3 8-12
 Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes - chose the lifts with the highest weight you have done
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week), I will see your progress, make adjustments, and set out your new maxe
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It will be tough f
Happy Lifting!

an do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Workout 5 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Dips 3 AMRAP
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 6 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 3 8-12
Hamstring Curls 2 8-12
Dumbell Rows 2 8-12
Hammer Curls 3 8-12
Calf Raises 3 8-12

Workout 7 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP

0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10

Dips 3 8-12
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 8 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Hammer Curls 3 8-12
ght you have done

d set out your new maxes for the next cycle!

n repeat. It will be tough for the first few weeks!

Cycle 3
Start Date TAKE A PROGRESSION SELFIE!

Lifts Weight Reps Calc. 1RM

Bench 0
Squat 0
Deadlift 0

AMRAP = As many reps as possible with PERFECT FORM If you can do upper limit of 'target reps', in
Always have a spotter just in case! Email me at askmikestuff@gmail.com if yo
Workout 1 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell lateral
raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12
Rope Face Pulls 3 8-12
Leg Raises 3 AMRAP

Workout 2 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Seated Cable
Row 3 8-12

Bicep Curls 3 8-12

Calf Raises 3 8-12

Wokout 3 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell Lateral
Raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12

Rope Face Pulls 3 8-12

Leg Raises 3 AMRAP

Workout 4 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Bicep Curls 3 8-12
 Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes - chose the lifts with the highest weight you have done
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week),set out your new maxes for the next cycle with your best lifts from the las
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It will be tough f
Happy Lifting!

an do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Workout 5 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell lateral
raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12
Rope Face Pulls 3 8-12
Leg Raises 3 AMRAP

Workout 6 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 2 8-12

Hamstring Curls 2 8-12

Seated Cable
Row 3 8-12
Bicep Curls 3 8-12
Calf Raises 3 8-12

Workout 7 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP

0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Incline Dumbell
Chest Press 3 8-12
Dumbell lateral
raises 3 8-12
Tricep Pulldowns
(Rope) 3 8-12
Rope Face Pulls 3 8-12
Leg Raises 3 AMRAP

Workout 8 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Bicep Curls 3 8-12
ght you have done

your best lifts from the last one

n repeat. It will be tough for the first few weeks!

Cycle 4
Start Date TAKE A PROGRESSION SELFIE!

Lifts Weight Reps Calc. 1RM

Bench 0
Squat 0
Deadlift 0

AMRAP = As many reps as possible with PERFECT FORM If you can do upper limit of 'target reps', in
Always have a spotter just in case! Email me at askmikestuff@gmail.com if yo
Workout 1 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Dips 3 AMRAP
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 2 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Dumbell Rows 2 8-12
Hammer Curls 3 8-12
Calf Raises 3 8-12

Wokout 3 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10

Dips 3 8-12
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 4 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Hammer Curls 3 8-12
 Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes - chose the lifts with the highest weight you have done
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week), I will see your progress, make adjustments, and set out your new maxe
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It will be tough f
Happy Lifting!

an do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Workout 5 Weight Sets Target Reps Reps Performed
Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10
Dips 3 AMRAP
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 6 Weight Sets Reps

Squats 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Pullups 3 1-8
Quad Curls 3 8-12
Hamstring Curls 2 8-12
Dumbell Rows 2 8-12
Hammer Curls 3 8-12
Calf Raises 3 8-12

Workout 7 Weight Sets Reps Reps Performed

Flat Bench Press 0.0 1 AMRAP
0.0 1 AMRAP

0.0 1 AMRAP
Dumbell
Shoulder Press 3 5-10

Dips 3 8-12
Cable Lateral
Raise 3 8-12
Tricep Pulldowns
(Bar) 3 8-12
Rear Delt
Dumbell Flys 3 8-12
Cable Ab
Crunches 3 8-12

Workout 8 Weight Sets Reps Reps Performed

Deadlifts 0.0 1 AMRAP
0.0 1 AMRAP
0.0 1 AMRAP
Leg Press 3 4-7
Lat Pulldowns 3 9-12
Quad Curls 2 8-12
Hamstring Curls 2 8-12
Calf Raises 3 8-12
Hammer Curls 3 8-12
ght you have done

d set out your new maxes for the next cycle!

n repeat. It will be tough for the first few weeks!