Concrete Pheasyqu

easyque
Week 1 True Beginner / Foundation Builder

Workout Time: 60 minutes

Day 1 Day 2

Squat Deadlift

4x4 4x4

Intensity Scale 2 2

Weight Lifted

Bench Squat

4x8 4x8

Intensity Scale 5 2

Weight Lifted

OHP Bench

4 x 10 4 x 10

Intensity Scale 5 2

Weight Lifted
ation Builder Week 2 True Beginner / Foundation Builder

minutes Workout Time: 60 minutes

Day 2 Day 1

OHP Bench

4x5 4x4

2 Intensity Scale 5

Weight Lifted

Deadlift OHP

4x8 4x8

3 Intensity Scale 5

Weight Lifted

Squat Rows

4 x 10 4 x 10

3 Intensity Scale 5

Weight Lifted
eginner / Foundation Builder Week 3 True Beginner / Foundation

orkout Time: 60 minutes Workout Time: 60 minu

Day 2 Day 2

Squat Deadlift

4x4 4x5

2 3 Intensity Scale

Weight Lifted

Bench Squat

4x8 4x8

2 3 Intensity Scale

Weight Lifted

OHP Bench

4 x 10 4 x 10

2 3 Intensity Scale

Weight Lifted
True Beginner / Foundation Builder Week 4

Workout Time: 60 minutes

Day 1 Day 2 Day 2

OHP Bench Squat

4x4 4x4 4x5

5 2 3 Intensity Scale

Weight Lifted

Rows OHP Bench

4x8 4x8 4x8

5 2 3 Intensity Scale

Weight Lifted

Deadlift Rows OHP

4 x 10 4 x 10 4 x 10

5 2 3 Intensity Scale

Weight Lifted
 True Beginner / Foundation Builder

Workout Time: 60 minutes

Day 1 Day 2 Day 2

Rows OHP Bench

4x4 4x4 4x5

Intensity Scale 5 2 3

Weight Lifted

Deadlift Rows OHP

4x8 4x8 4x8

Intensity Scale 5 2 3

Weight Lifted

Squats Deadlift Rows

4 x 10 4 x 10 4 x 10

Intensity Scale 5 2 3

Weight Lifted
 Day 1 Hypertrophy Lower Body Focus

Workout Time: 50-60 minutes

Week 1
Beginn
I am a.... Exercise + Rest Time
A1. Back Squat
Tempo: 3010
3-min rest
Weight Used

2-3 RIR
er
Sets x Reps 4x8

Intensity Scale 3

B1. Goblet Squat 4 x 12

B2. DB Split Squat 4 x 12

Take the rest you need

within limits

C1. DB RDL 3x8

C2. Plank 3 x 30-sec

Pounds Kilograms
Squat 200 90.9090909090909
Bench Press 200 90.9090909090909
Deadlift 200 90.9090909090909
Overhead Press 200 90.9090909090909
Hypertrophy Lower Body Focus Day 2

Workout Time: 50-60 minutes

Week 2 Week 3 Week 4

Weight Used Weight Used Weight Used Exercise + Rest Time
A1. Bench Press or DB
Bench Press

4x8 4x8 4x8 Sets x Reps

4 5 3 Intensity Scale

B1. Incline DB Bench

Press

C1. Push-Ups

Take the rest you need

within limits

D1. Single-Arm DB
Bench Press

D2. Tricep Extensions

Kilograms
90.9090909090909
90.9090909090909
90.9090909090909
90.9090909090909
 Lower + Upper Push/Pull

Workout Time: 60 minutes

Week 1 Week 2 Week 3 Week 4

Tempo: 3010 Weight Used Weight Used Weight Used Weight Used
2-3 Minutes
Rest
2-3 RIR

Sets x Reps 4x6 4x6 4x6 4x6

Intensity Scale 2 4 5 3

3x8

3 x AMRAP

Use same
weight for both
exercises

3 x 5 ea arm

3 x 10

0
 Day 3 Sumo Hypertrophy / Sticking Point Focus

Workout Time: 60 minutes

Week 1 Week 2 Week 3

Exercise + Rest Time Reset at bottom Weight Used Weight Used Weight Used

Dealift 3-min rest 2-3 RIR

Sets x Reps 5x5 5x5 5x5

Intensity Scale 4 4 5

B1. Barbell or DB Row 4x6

C1. Kettlebell Deadlift 3x8

Notes: 5010 Tempo

C2. Lat Pulldown 3 x 10

D1. Plank 4 x 45-sec

0 0

0 0
t Focus Day 4 Upper Push/Pull Hypertrophy Focus

s Workout Time: 60 minutes

Week 4 Week 1
Weight Used Exercise + Rest Time Tempo: 3010 Weight Used
Barbell Overhead
Press
2-3 min rest 2-3 RIR

5x5 Sets x Reps 4x6

3 Intensity Scale 4

B1. Single-Arm
Kneeling Dumbbell 3 x 10
Press

C1. Dips 3x6

Bodyweight, supported,
or weighted

D1. Hanging Knee

4 x 10
Raises

0 0

0 0

0 0
Upper Push/Pull Hypertrophy Focus

Workout Time: 60 minutes

Week 2 Week 3 Week 4

Weight Used Weight Used Weight Used

4x6 4x6 4x6

4 5 3
 Day 1 Hypertrophy Lower Body Focus

Workout Time: 50-60 minutes

Week 1
Interme
I am a(n).... Exercise + Rest Time
A1. Back Squat
Tempo: 3010
3-min rest
Weight Used

140
diate
Sets x Reps 5x5

Intensity Scale 3

B1. Single-Leg Leg

4 x 10 ea leg
Press + 60-90-sec rest

B2. DB or Barbell RDL

4x8
60-75-sec rest

Take the rest you need

within limits

C1. DB or Barbell Hip

3 x 15
Thrust

D1. Heels Elevated

3 x 12
Goblet Squat

E1. Plank (Weighted If

4 x 45-sec
Possible)

E2. Turkish Get-Ups 4 x 3 ea side

Pounds Kilograms
Squat 200 90.9090909090909
Bench Press 200 90.9090909090909
Deadlift 200 90.9090909090909
Overhead Press 200 90.9090909090909
Hypertrophy Lower Body Focus Day 2

Workout Time: 50-60 minutes

Week 2 Week 3 Week 4

Weight Used Weight Used Weight Used Exercise + Rest Time
A1. Bench Press or DB
Bench Press

5x5 5x5 5x5 Sets x Reps

4 5 3 Intensity Scale

B1. Incline 1 1/4 DB

Bench Press

B2. Incline Chest

Supported Row

Take the rest you need

within limits

C1. Single-Arm DB
Bench Press

D1. Barbell or DB Skull

Crushers

E1. Push-Ups

E1. Med Ball Slams

Kilograms
90.9090909090909
90.9090909090909
90.9090909090909
90.9090909090909
 Lower + Upper Push/Pull

Workout Time: 60 minutes

Week 1 Week 2 Week 3 Week 4

Tempo: 3010 Weight Used Weight Used Weight Used Weight Used
2-3 Minutes
Rest
144

3x5 3x5 3x5 3x5

Sets x Reps
ascending ascending ascending ascending

Intensity Scale 2 4 5 3

3x8

3 x 12 (Tempo
4111)

Use same
weight for both
exercises

2 x 8 ea arm

3 x 10

3 x AMRAP

3 x 10
 Day 3 Sumo Hypertrophy / Sticking Point Focus

Workout Time: 60 minutes

Week 1 Week 2 Week 3

Exercise + Rest Time Reset at bottom Weight Used Weight Used Weight Used
A1. Deadlift (Sumo or
Conventional)
3-min rest 150

Sets x Reps 4x6 4x6 4x5

Intensity Scale 4 4 5

B1. Barbell or DB Row 4x7

C1. Chin-Ups or Close- 2 x 5 / 2 x 7 (lat

Grip Lat Pulldown pulldown)

Notes: 5010 Tempo

D1. Pull-Ups or Lat

2 x AMRAP
Pulldown

E1. Single-Arm Cable

3 x 7 ea arm
Row

E2. Hammer Curls 3 x 7 ea arm

F1. Cable Crunch or

Crunches 3 x AMRAP
t Focus Day 4 Upper Push/Pull Hypertrophy Focus

s Workout Time: 60 minutes

Week 4 Week 1
Weight Used Exercise + Rest Time Tempo: 3010 Weight Used
A1. Barbell Overhead
Press
2-3 min rest 140
5, 5, 4, 4, 3
4x4 Sets x Reps (work up to a
heavy 3)

3 Intensity Scale 4

B1. Single-Arm
Kneeling Dumbbell 3x7
Press

C1. Dips 3x6

Bodyweight, supported,
or weighted

D1. Bottoms Up
3 x 7 ea arm
Kettlebell Press

D2. Cable Tricep

3 x 12
Extension

E1. Lateral Raises 4 x 12

4 x 40-sec ea
E2. Side Planks
side
Upper Push/Pull Hypertrophy Focus

Workout Time: 60 minutes

Week 2 Week 3 Week 4

Weight Used Weight Used Weight Used

5, 5, 4, 4, 3 5, 5, 4, 4, 3 5, 5, 4, 4, 3
(work up to a (work up to a (work up to a
heavy 3) heavy 3) heavy 3)

4 5 3
What is the intensity scale?
exercise you are performing. Generally, it goes from 0 to 10, in which 0 is basically no
effort/sitting on a chair to a 10 where the effort is maximal.
For the Concrete Pheasyque Templates, we’re using two different RPE scales: one for the
strength training program and one for the cardio regimen.
from the exercise selection, Tempo, Rest time, sets & rep scheme, there’ll also be an “Intensity
Scale index” (ISi) that you’ll have to individually rate on a scale that goes from 1 to 5.
goes from 1 to 5. With the ISi we’ve tried to adapt a slightly more complex training methodology
and make it understandable for newer athletes.
beginner and intermediate fitness enthusiasts to develop this skill early on in their training
career.

How to set up percentages in the intermediate program

with starting weights for the the first week! Once you've done this, then you'll use the intensity
scale to increase or decrease weights for the following weeks.

How to Read and Use the ISi Scale

— 1-2, “Easy-Moderate”: when an exercise is rated “1” or “2”, that means that the sets were
quite easymoderately
sets were and you could
hardhave easily
but you performed
could at least 3-4
have definitely more reps
performed for each
at least set. reps, for
2-3 more
each
— 4-5,set.
“Somewhat hard-Hard”: when an exercise is rated “5” that means that the sets were
hard and you could have performed a maximum of 1-2 reps more, before reaching task failure.
as they gain confidence with movement. The goal should be keeping the working sets within the
1-2 ISi, with the goal of moving up to a 3-4 ISi as they approach the end of the training block.
would be a good recommendation, moving up to a 5 for the last exercise sets, as they approach
the end of the training block.
weights. Trainees at this stage should get comfortable with lifting within a 4-5 ISi at least for the
last set of each exercise.
days. We’re essentially trying to make the concept of RPE quantifiable and understandable at
every fitness level.
different for another in regard to how they perceive it, so be vigilant and honest when logging
number each day.
nothing” and 10 is “maximal effort”. In the two Cardiorespiratory Guideline sheets provided in
this eBook, you won’t go beyond an RPE , labelled as moderately fast.

RPE 0 = absolutely nothing.

RPE 2-3= “warm up”.
RPE 3-4 = “Steady State”, you can talk comfortably.
RPE 5-6 = “Moderately Fast”, can no longer talk comfortably.
RPE 7-8 = “Fast/Very Fast”, Can be maintained only for short bouts/sprints.

How do I use rest times?

goals and needs. When it comes to effectively using rest times you need to first define two
things,

1) Do you have a time constraint on your workouts?

2) Are you trying to maximize your energy availability every set?
Answering these two questions can help lay the groundwork for the rest times you’ll then use for
your training block. Each of the questions above will

How to read exercise flow (B1. & B2)?

Dumbbell Row, then they are intended to be performed one after another, but with rest in-
between them.
They’re similar to a superset, however, they utilize a rest in-between them. We use these to
increase overall work capacity and to save you time during your workouts!

How many days of rest do I need?

perfect amount of rest time that any fitness enthusiast should employ, but there are guidelines
one can use.
Use these four questions below to help you decide if you need a rest day. If you answer three of
the questions below with yes, then it’s probably a good idea to take a day of rest.

Am I incredibly sore?
Does the thought of working out make me unmotivated?
Have I trained 3+ days in a row?
Are my program numbers staying the same or declining?

Again though, it’s up to you to take the rest you need within your own means.

Do I need to know my 1-rep max?

No. While it’s useful to know your 1-rep max, it certainly isn’t required!