ADVANCEDHUMANPERFORMANCE

UL
TIMAT
ETRAI
NING SERI
ES

COMPL
ETET
EMPL
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ADVANCEDABDOMI
NALACT
IVAT
ION

COREBL
ITZ
DR.J
OELSEEDMAN
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 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TABLE OF CONTENTS
21 WORKOUT TEMPLATES

SECTION
PAGE #
(Click any section to directly navigate to that page)

ABOUT THE PROGRAM: MESSAGE FROM DR. SEEDMAN & PROGRAM INTRODUCTION Page 5

SPLIT OPTIONS: 10 WORKOUT ROUTINES ILLUSTRATING HOW THE TEMPLATES CAN BE LEVERAGED & CUSTOMIZED Page 8

TEMPLATE #1: FULL BODY WORKOUT TEMPLATE 1 Page 13

TEMPLATE #2: FULL BODY WORKOUT TEMPLATE UPPER BODY EMPHASIS Page 14

TEMPLATE #3: FULL BODY WORKOUT TEMPLATE (LOWER BODY EMPHASIS) Page 15

TEMPLATE #4: FULL BODY WORKOUT TEMPLATE (ARM EMPHASIS) Page 16

TEMPLATE #5: FULL BODY WORKOUT TEMPLATE (POWER AND SPEED EMPHASIS) Page 17

TEMPLATE #6: FULL BODY WORKOUT TEMPLATE (STABILIZATION AND CORE EMPHASIS) Page 18

TEMPLATE #7: FULL BODY WORKOUT ROUTINE (FOOT AND ANKLE EMPHASIS) Page 19

TEMPLATE #8: HEAVY UPPER BODY AND LIGHT LOWER BODY WORKOUT TEMPLATE Page 20

TEMPLATE #9: HEAVY LOWER BODY AND LIGHT UPPER BODY WORKOUT TEMPLATE Page 21

TEMPLATE #10: UPPER BODY WORKOUT TEMPLATE Page 22

TEMPLATE #11: LOWER BODY WORKOUT TEMPLATE Page 23

TEMPLATE #12: CHEST & BACK WORKOUT TEMPLATE Page 24

TEMPLATE #13: SHOULDERS, TRAPS, AND REAR DELTOIDS WORKOUT TEMPLATE Page 25

TEMPLATE #14: ARMS WORKOUT TEMPLATE Page 26

TEMPLATE #15: CORE WORKOUT TEMPLATE Page 27

TEMPLATE #16: FULL BODY CONSOLIDATED WORKOUT TEMPLATE #1 (30 MIN OR LESS) Page 28

TEMPLATE #17: FULL BODY CONSOLIDATED WORKOUT TEMPLATE #2 (30 MIN OR LESS) Page 29

TEMPLATE #18: FULL BODY ULTRA ADVANCED WORKOUT TEMPLATE Page 30

TEMPLATE #19: GLUTES, HAMSTRINGS, & BACKSIDE, WORKOUT TEMPLATE FOR TONED BUTT & LEGS Page 31

TEMPLATE #20: POWERLIFTING TEMPLATE (FULL BODY) Page 32

TEMPLATE #21: OLYMPIC LIFTING AND EXPLOSIVE POWER WORKOUT TEMPLATE Page 33

WORKOUT LOG: EXERCISE LOG SUITABLE FOR PRINTING & RECORDING YOUR WORKOUT RESULTS Page 34

FREE PRODUCT Page 37

CORE BLITZ: ABDOMINAL TEMPLATE DESIGNED FOR BUILDING CORE STRENGTH & DEFINITION Page 39

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ABOUT
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 ABOUT
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HOW TOUTI
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 ABOUT
T
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HOW TOUTI
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Dr
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Co
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van
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AHP)
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ved
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 TRAINING SPLIT OPTION #1
WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE
Workout #1 Full Body (Lower Body Emphasis) Template #3
Workout #2 Full Body (Upper Body Emphasis) Template #2
Workout #3 Full Body (Standard) Template #1

TRAINING SPLIT OPTION #2

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE
Workout #1 Full Body (Ultra Advanced) Template #18
Workout #2 Full Body (Power and Speed) Template #5
Workout #3 Workout Full Body (Stabilization and Core Emphasis) Template #6

TRAINING SPLIT OPTION #3

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE
Workout #1 Upper Body Template #10
Workout #2 Lower Body Template #11
Workout #3 Powerlifting Template (Full Body) Template #20
Workout #4 Core Workout Template Template #15
 TRAINING SPLIT OPTION #4
WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE
Workout #1 Chest and Back Template #12
Workout #2 Lower Body Template #11
Workout #3 Shoulders and Traps Template #13
Workout #4 Core Template #15
Workout #5 Arms Template #14

TRAINING SPLIT OPTION #5

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE
Workout #1 Heavy Upper Body and Light Lower Body Template #8
Workout #2 Olympic Lifting and Explosive Power Template #21
Workout #3 Heavy Lower and Light Upper Body Template #9
Workout #4 Full Body (Foot and Ankle Emphasis) Template #7

TRAINING SPLIT OPTION #6

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE
Workout #1 Full Body Consolidated 1 Template #16
Workout #2 Full Body Consolidated 2 Template #17
Workout #3 Full Body (Power and Speed Emphasis) Template #5
 TRAINING SPLIT OPTION #7

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE

Workout #1 Lower Body Template #11
Workout #2 Upper Body Template #10
Workout #3 Core Template #15
Workout #4 Glutes and Hamstrings Template #19
Workout #5 Full Body (Emphasis Arms) Template #4

TRAINING SPLIT OPTION #8

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE

Workout #1 Chest and Back Template #12
Workout #2 Lower Body Template #11
Workout #3 Shoulders Template #13
Workout #4 Full Body (Emphasis Power and Speed) Template #5
Workout #5 Core Template #15
Workout #6 Upper body Template #10
Workout #7 Lower Body Template #11

TRAINING SPLIT OPTION #9

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE

Workout #1 Olympic Lifting and Explosive Power Template #21
Workout #2 Powerlifting Template Template #20
Workout #3 Full Body (Emphasis Power and Speed) Template #5
Workout #4 Arms Template #14
 TRAINING SPLIT OPTION #10
WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE
Workout #1 Full Body (Emphasis Upper) Template #2
Workout #2 Full Body (Emphasis Lower) Template #3
Workout #3 Full Body Emphasis Stabilization and Core Template #6
Workout #4 Full Body Ultra Advanced Template #18
Workout #5 Full Body (Emphasis Power and Speed) Template #5
PROGRAM
YOURPURCHASE
 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #1
FULL BODY WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any core stabilization exercise such as plank

3 1 (00:30) 00:30 Superset: #1, #2, #3
variations or Palloff presses

Exercise #2: Any explosive movement such as Olympic Lifts,

3 3-4 00:45 Superset: #1, #2, #3
Jumps, or Plyometrics

Exercise #3: Any Squat or Deadlift Variation 4 3-5 01:00 Superset: #1, #2, #3

Exercise #4: Any horizontal pulling exercise which includes

any type of upper body rowing variation movement for the back 3 4-5 00:45 Superset: #4 and #5
(bent over rows, seated cable rows, etc.)

Exercise #5: Any horizontal pressing exercise which includes

any chest press exercise at any angle (barbell, dumbbells, 3 4-5 00:45 Superset: #4 and #5
pushups, etc.)

Exercise #6: Any Vertical Pull of your choice such as lat

3 5 00:45 Superset: #6 and #7
pulldowns, pull-ups, etc.

Exercise #7: Any Vertical Press of your choice such as any

3 4 01:00 Superset: #6 and #7
overhead press variation

Exercise #8: Any Hip Hinge exercise of your choice including

2-3 5 01:00 Superset: #8 and #9
any RDL variation, good morning, kettlebell swings, etc.

Exercise #9: Any Stride or Lunge Variation including any split

2-3 4-6 01:00 Superset: #8 and #9
squat, lunge, or Bulgarian squat variation

Exercise #10: Any Loaded Carry Variation including farmers

2 1 (00:20) 00:30 Superset: #10 and #11
walks, suitcase carries, overhead walking press, etc.

Exercise #11: Any Single Leg Balance and Stability Exercise

such as single leg stands, single leg swaps, single leg power 2 1 (00:30) 00:30 Superset: #10 and #11
hold, etc.

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #2
FULL BODY WORKOUT TEMPLATE UPPER BODY EMPHASIS

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Upper Body Explosive Movement such as

Medicine Ball Throws or Upper Body Plyometrics or Explosive 3 5 00:30 Superset: #1, #2, #3
Overhead Pressing Movements

Exercise #2: Any core stabilization exercise such as plank

3 1 (00:30) 00:30 Superset: #1, #2, #3
variations or Palloff presses

Exercise #3: Any Squat or Deadlift Variation 3 3-4 01:00 Superset: #1, #2, #3

Exercise #4: Any horizontal pulling exercise which includes

any type of upper body rowing variation movement for the back 4 4-5 00:45 Superset: #4 and #5
(bent over rows, seated cable rows, etc.)

Exercise #5: Any horizontal pressing exercise which includes

any chest press exercise at any angle (barbell, dumbbells, 4 4-5 00:45 Superset: #4 and #5
pushups, etc.)

Exercise #6: Any Vertical Pull of your choice such as lat

3-4 5 00:45 Superset: #6 and #7
pulldowns, pull-ups, etc.

Exercise #7: Any Vertical Press of your choice such as any

3-4 5 01:00 Superset: #6 and #7
overhead press variation

Exercise #8: Any Hip Hinge exercise of your choice including

2 3-4 00:45 Superset: #8 and #9
any RDL variation, good morning, kettlebell swings, etc.

Exercise #9: Any Stride or Lunge Variation including any split

2 3-4 00:45 Superset: #8 and #9
squat, lunge, or Bulgarian squat variation

Exercise #10: 10 Minutes of Upper Body Isolation work for

1 1 (10:00) N/A No Superset
biceps, triceps, delts, chest, etc.

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #3
FULL BODY WORKOUT TEMPLATE (LOWER BODY EMPHASIS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any explosive movement such as Olympic Lifts,

4 3 00:45 Superset: #1, #2, #3, #4
Jumps, or Plyometrics

Exercise #2: Any core stabilization exercise such as plank

2 1 (00:30) 00:30 Superset: #1, #2, #3, #4
variations or Palloff presses

Exercise #3: Any Single Leg Balance and Stability Exercise

such as single leg stands, single leg swaps, single leg power 2 1 (00:30) 00:30 Superset: #1, #2, #3, #4
hold, etc.

Exercise #4: Any Squat or Deadlift Variation 5 3-6 01:15 Superset: #1, #2, #3, #4

Exercise #5: Any Hip Hinge exercise of your choice including

4 3-6 00:45 Superset: #5 and #6
any RDL variation, good morning, kettlebell swings, etc.

Exercise #6: Any Stride or Lunge Variation including any split

3 5 00:45 Superset: #5 and #6
squat, lunge, or Bulgarian squat variation

Exercise #7: Any Vertical Press of your choice such as any

2 5 00:30 Superset: #7 and #8
overhead press variation

Exercise #8: Any Vertical Pull of your choice such as lat

2 4 00:30 Superset: #7 and #8
pulldowns, pull-ups, etc.

Exercise #9: Any horizontal pressing exercise which includes

any chest press exercise at any angle (barbell, dumbbells, 2 4 00:30 Superset: #9, #10, #11
pushups, etc.)

Exercise #10: Any horizontal pulling exercise which includes

any type of upper body rowing variation movement for the 2 5 00:45 Superset: #9, #10, #11
back (bent over rows, seated cable rows, etc.)

Exercise #11: Any Calve Raise Exercise of your choice 2 5 00:30 Superset: #9, #10, #11

Exercise #12: 10 Minutes of lower body isolation work

including glute bridges, hip thrusters, leg extensions, leg curls, 1 1 (10:00) N/A No Superset
leg press, etc.

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #4
FULL BODY WORKOUT TEMPLATE (ARM EMPHASIS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any explosive movement such as Olympic Lifts,

3 2 00:45 Superset: #1, #2, #3, #4
Jumps, or Plyometrics

Exercise #2: Any Squat or Deadlift Variation 3 3 00:45 Superset: #1, #2, #3, #4

Exercise #3: Any horizontal pulling exercise which includes

any type of upper body rowing variation movement for the 2-3 5 00:45 Superset: #1, #2, #3, #4
back (bent over rows, seated cable rows, etc.)

Exercise #4: Any horizontal pressing exercise which includes

any chest press exercise at any angle (barbell, dumbbells, 2-3 5 00:45 Superset: #1, #2, #3, #4
pushups, etc.)

Exercise #5: Any Hip Hinge exercise of your choice including

2 4-5 00:45 Superset: #5 and #6
any RDL variation, good morning, kettlebell swings, etc.

Exercise #6: Any Stride or Lunge Variation including any split

2 4 01:00 Superset: #5 and #6
squat, lunge, or Bulgarian squat variation

Exercise #7: Any Vertical Pull of your choice such as lat

2-3 4-5 00:45 Superset: #7 and #8
pulldowns, pull-ups, etc.

Exercise #8: Any Vertical Press of your choice such as any

2-3 4-5 00:45 Superset: #7 and #8
overhead press variation

Exercise #9: Any Standing Curl (barbell or dumbbell) 3 4, 6, 8 00:45 Superset: #9 and #10

Exercise #10: Any Skull Crusher Variation (flat, decline, or

3 5, 5, 10 00:45 Superset: #9 and #10
incline, using barbell, dumbbells, or kettlebells)

Exercise #11: Any Seated Curl, Cable Curl, or Machine Curl 2 8-10 00:45 Superset: #11 and #12

Exercise #12: Any Tricep Cable Pressdown Variation, Dips,

2 10-12 00:45 Superset: #11 and #12
or Machine Tricep Exercise

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #5
FULL BODY WORKOUT TEMPLATE (POWER AND SPEED EMPHASIS - USE 50-60%1RM ON ALL LIFTS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any explosive movement such as Olympic Lifts,

4 3 00:45 Superset: #1, #2, #3
Jumps, or Plyometrics

Exercise #2: Any Squat or Deadlift Variation 3 3-4 00:45 Superset: #1, #2, #3

Exercise #3: Any core stabilization exercise such as plank

2 1 (00:30 00:45 Superset: #1, #2, #3
variations or Palloff presses

Exercise #4: Any horizontal pulling exercise which includes

any type of upper body rowing variation movement for the 3 4-5 00:45 Superset: #4 and #5
back (bent over rows, seated cable rows, etc.)

Exercise #5: Any horizontal pressing exercise which includes

any chest press exercise at any angle (barbell, dumbbells, 3 4-5 00:45 Superset: #4 and #5
pushups, etc.)

Exercise #6: Explosive Lat Pulldown 3 4 00:45 Superset: #6 and #7

Exercise #7: Any Push Press Variation (Light) 3 3-4 00:45 Superset: #6 and #7

Exercise #8: Any Lunge Jump Variation 2-3 5 00:45 Superset: #8 and #9

Exercise #9: Kettlebell Swings (single or double arm) 2-3 8-10 00:45 Superset: #8 and #9

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #6
FULL BODY WORKOUT TEMPLATE (STABILIZATION AND CORE EMPHASIS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Single Arm Clean or Snatch (Dumbbells or

3 4 00:45 Superset: #1, #2, #3, #4
Kettlebells)

Exercise #2: Any Single Arm Chest Press Variation 3 5 00:45 Superset: #1, #2, #3, #4

Exercise #3: Any Single Arm Rowing Variation 3 5 00:45 Superset: #1, #2, #3, #4

Exercise #4: Any Front Squat, Goblet Squat, Single Arm

Goblet Squat, or Single Arm Hanging Squat (kettlebells or 3 4-5 01:00 Superset: #1, #2, #3, #4
dumbbells)

Exercise #5: Any Single Arm Pulldown Machine 2-3 5 00:45 Superset: #5 and #6

Exercise #6: Any Single Arm Overhead Press Variation

(dumbell, kettlebell, bottoms-up, or barbell javelin press etc.) 2-3 4-5 00:45 Superset: #5 and #6
or Kneeling Overhead Dumbbell Press

Exercise #7: Any Eyes Closed Lunge Variation 2-3 4-6 00:45 Superset: #7, #8, #9

Exercise #8: Any Single Leg Hinge Variation (Single Leg

2-3 4-5 00:45 Superset: #7, #8, #9
RDL, Single Leg Goodmorning, etc.)

Exercise #9: Any Single Arm Plank Variation (on bench,

2 1 (00:20) 00:45 Superset: #7, #8, #9
hands, forearms, weighted, stretched, etc.)

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #7
FULL BODY WORKOUT ROUTINE (FOOT AND ANKLE EMPHASIS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Single Leg Box Jump or Box Jump Over or
3 4-5 00:45 Superset: #1 and #2
Any other single leg explosive movement

Exercise #2: Any Squat Variation on Bosu Ball 3 3-5 00:30 Superset: #1 and #2

Exercise #3: Any Single Leg Pushup Variation (feet on

3 6-8 00:45 Superset: #3 and #4
bench, weighted, rings, foot on ball, etc.)

Exercise #4: Any Single Leg Bent Over Rowing Exercise

3 4-5 00:30 Superset: #3 and #4
(Dumbbells, Kettlebells, or Barbell)

Exercise #5: Any Single Leg Stand (swaps, eyes closed hold,
2 8 00:30 Superset: #5, #6, #7
etc.)

Exercise #6: Weighted Pullups (Dorsiflex Method) 3 4 01:15 Superset: #5, #6, #7

Exercise #7: Any Overhead Press Variation on one Leg 3 4-6 00:45 Superset: #5, #6, #7

Exercise #8: Any Eyes Closed Lunge Variation, or lunge

3 4 00:45 Superset: #8 and #9
swap, or lunge with front foot on Bosu ball (round side)

Exercise #9: Optional: Any Upper Body Arm Isolation

1-4 6-10 00:45 Superset: #8 and #9
Exercises (Standing on one leg)

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #8
HEAVY UPPER BODY AND LIGHT LOWER BODY WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Snatch Variation 3 3-4 00:45 Superset: #1, #2, #3, #4

Exercise #2: Any Speed Squat Variation (50-60% 1RM) 3 3-4 00:30 Superset: #1, #2, #3, #4

Exercise #3: Any horizontal pressing exercise which includes

any chest press exercise at any angle (barbell, dumbbells, 5 3, 3, 3, 5, 5 01:15 Superset: #1, #2, #3, #4
pushups, etc.)

Exercise #4: Any horizontal pulling exercise which includes

any type of upper body rowing variation movement for the 4 4-6 01:00 Superset: #1, #2, #3, #4
back (bent over rows, seated cable rows, etc.)

Exercise #5: Light Lunge Variation 2 4 00:30 Superset: #5 and #6

Exercise #6: Any Light Hinge Variation (light RDL,

2 5 00:30 Superset: #5 and #6
Goodmorning, etc.)

Exercise #7: Any Vertical Press of your choice such as any

3-4 3-5 01:00 Superset: #7 and #8
overhead press variation

Exercise #8: Any Vertical Pull of your choice such as lat

3 4-5 01:00 Superset: #7 and #8
pulldowns, pull-ups, etc.

Exercise #9: 10 Minutes of Upper Body Isolation or High Rep

1-10 1 (10:00) 00:30 No Superset
Exercises (high rep presses, flyes, curls, triceps, rows, etc.

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #9
HEAVY LOWER BODY AND LIGHT UPPER BODY WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any explosive movement such as Olympic Lifts,

4 3-4 00:45 Superset: #1, #2, #3, #4
Jumps, or Plyometrics

Exercise #2: Any Squat or Deadlift Variation 5 2, 3, 3, 5, 5 00:45 Superset: #1, #2, #3, #4

Exercise #3: Any Light Rowing Variation 3 4-5 00:45 Superset: #1, #2, #3, #4

Exercise #4: Any Speed Chest Press Variation (50-60%

3 3-4 00:30 Superset: #1, #2, #3, #4
1RM)

Exercise #5: Any Hip Hinge exercise of your choice including

3 4-5 00:45 Superset: #5 and #6
any RDL variation, good morning, kettlebell swings, etc.

Exercise #6: Any Stride or Lunge Variation including any split

3 5 00:45 Superset: #5 and #6
squat, lunge, or Bulgarian squat variation

Exercise #7: Any Light Overhead Press Variation 2-3 4 00:45 Superset: #7 and #8

Exercise #8: Light and Super Slow Lat Pulldown (eyes

2-3 5 00:30 Superset: #7 and #8
closed)

Exercise #9: Any Lower Body Isolation Exercises or High Rep

1-10 10-20 N/A No Superset
Movements (leg press, leg extensions, leg curls, calve raises)

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #10
UPPER BODY WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Vertical Pull of your choice such as lat

4 3-6 01:00 Superset: #1, #2, #3
pulldowns, pull-ups, etc.

Exercise #2: Any Vertical Press of your choice such as any

4 2-5 01:00 Superset: #1, #2, #3
overhead press variation

Exercise #3: Any Upper Body Explosive Movement such as

Medicine Ball Throws or Upper Body Plyometrics or Explosive 3 5-6 00:45 Superset: #1, #2, #3
Overhead Pressing Movements

Exercise #4: Any horizontal pulling exercise which includes

any type of upper body rowing variation movement for the 4 4-6 00:45 Superset: #4 and #5
back (bent over rows, seated cable rows, etc.)

Exercise #5: Any horizontal pressing exercise which includes

any chest press exercise at any angle (barbell, dumbbells, 4 3-6 01:00 Superset: #4 and #5
pushups, etc.)

Exercise #6: Lying Dumbbell or Kettlebell Pullover 2 6-8 00:45 Superset: #6 and #7

Exercise #7: Any Loaded Carry (i.e. Farmers walk or suitcase

2 50 00:45 Superset: #6 and #7
carry)

Exercise #8: Any Lateral Raise for the side deltoids 2 12-15 00:30 Superset: #8 and #9

Exercise #9: Any Rear Delt Exercise 2 12-15 00:30 Superset: #8 and #9

Exercise #10: Any Bicep Exercise 3 6, 10 00:30 Superset: #10 and #11

Exercise #11: Any Tricep Isolation Exercise 3 8, 10 00:30 Superset: #10 and #11

Exercise #12: One high rep set of any machine or cable row
12-20
(choose a weight that allows you to perform 12-20 reps to 1 00:30 No Superset
(To Failure)
failure)

Exercise #13: Any bodyweight pushup or bodyweight dip to

failure (can also use assisted machine if bodyweight 1 To Failure 00:30 No Superset
movements are not feasible)

Exercise #14: Any plank variation (bodyweight or weighted) to

1 To Failure 00:30 No Superset
failure

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #11
LOWER BODY WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any explosive movement such as Olympic Lifts,

3-4 3-4 00:30 Superset: #1 and #2
Jumps, or Plyometrics

Exercise #2: Any Squat or Deadlift Variation 5 3, 4, 4, 5, 8 00:45 Superset: #1 and #2

Exercise #3: Any Hip Hinge exercise of your choice including

3 4-6 01:00 Superset: #3 and #4
any RDL variation, good morning, kettlebell swings, etc.

Exercise #4: Any Stride or Lunge Variation including any split

3 5-7 00:45 Superset: #3 and #4
squat, lunge, or Bulgarian squat variation

Exercise #5: Any Leg Press 2 12-20 00:45 Superset: #5, #6, #7, #8

Exercise #6: Leg Extensions 2 10, 20 00:45 Superset: #5, #6, #7, #8

Exercise #7: Any Glute Bridge Variation 2 12-12 01:00 Superset: #5, #6, #7, #8

Exercise #8: Leg Curl on Machine or Swiss Ball 1 12-15 01:00 Superset: #5, #6, #7, #8

Exercise #9: Any Calve Exercise 3 12-20 01:00 No Superset

Exercise #10: Side Plank Windmill on Hand with Top Leg

2 1 00:30 Superset: #10, #11, #12
Elevated

Exercise #11: Single Leg Planks 2 1 (00:20) 00:30 Superset: #10, #11, #12

Exercise #12 (Optional): Side Lunges with Barbell,

2 5-7 00:30 Superset: #10, #11, #12
Dumbbells, or Kettlebells

Exercise #13 (Optional Finisher): 60 seconds of continuous

work with one of the following - wall sit, walking lunges, 1 1 (01:00) N/A No Superset
bodyweight squats, bodyweight squat hold, or sled push

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #12
CHEST & BACK WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Flat Angle Chest Pressing Variation 4 3, 3, 5, 8 01:00 Superset: #1, #2, #3

Exercise #2: Any horizontal pulling exercise which includes

any type of upper body rowing variation movement for the 4 4-6 00:45 Superset: #1, #2, #3
back (bent over rows, seated cable rows, etc.)

Exercise #3: Any Upper Body Explosive Movement such as

Medicine Ball Throws or Upper Body Plyometrics or Explosive 3 5 00:45 Superset: #1, #2, #3
Overhead Pressing Movements

Exercise #4: Any Incline Chest Pressing Variation 3 4, 5, 8 00:45 Superset: #4 and #5

Exercise #5: Any Vertical Pull of your choice such as lat

3 4, 6, 8 00:45 Superset: #4 and #5
pulldowns, pull-ups, etc.

Exercise #6: Lying Dumbbell or Kettlebell Pullover 2 6-8 00:45 Superset: #6 and #7

Exercise #7: Machine or Cable Fly 2 10-12 00:45 Superset: #6 and #7

Exercise #8: Max Effort set of Pushups or Dips 1 10-50 00:45 No Superset

Exercise #9: Any Seated Machine Row (high rep set to

1 8-15 00:45 No Superset
failure)

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #13
SHOULDERS, TRAPS, AND REAR DELTOIDS WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Jump Shrug, Power Shrug, Hang Clean or

4 2-5 02:00 No Superset
Hang Snatch variation

Exercise #2: Barbell Push Press or Dumbbell Push Press 4 3, 2, 2, 4 02:00 Superset: #2 and #3

Exercise #3: Explosive Lat Pulldown (Lighter weight) or

3 4 00:45 Superset: #2 and #3
Explosive Bodyweight Pullups

Exercise #4: Any Vertical Press of your choice such as any

3 4-6 01:30 No Superset
overhead press variation

Exercise #5: Standing Dumbbell Lateral Raises - Triple Drop

2 30 00:45 Superset: #5, #6, #7, #8
Set (10+10+10)

Exercise #6: Bent Over Dumbbell Lateral Raises-Triple Drop

2 30 00:45 Superset: #5, #6, #7, #8
Set (10+10+10)

Exercise #7: Farmers Walk with Dumbbells Max Distance in

3 1 (00:20) 00:45 Superset: #5, #6, #7, #8
20 seconds

Exercise #8: Any Shrug Variation with Dumbbells or Barbell

2 12 01:00 Superset: #5, #6, #7, #8
or Trap Bar

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #14
ARMS WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Standing Curl (barbell or dumbbell) 3 5, 5, 10 00:45 Superset: #1 and #2

Exercise #2: Any Tricep Cable Pressdown Variation, Dips, or

3 6, 8, 10 00:45 Superset: #1 and #2
Machine Tricep Exercise

Exercise #3: Incline Seated Dumbbell Curl 3 6-8 00:45 Superset: #3 and #4

Exercise #4: Any Skull Crusher Variation (flat, decline, or

3 6-8 00:45 Superset: #3 and #4
incline, using barbell, dumbbells, or kettlebells)

Exercise #5: Tricep Cable Pressdown Standing on One Leg

2 14 00:30 No Superset
(7 Reps Per Leg)

Exercise #6: Barbell Curls Standing on One Leg (5 Reps Per

2 10 00:30 No Superset
Leg)

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #15
CORE WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Palloff Press 3 7 00:30 Superset: #1 and #2

Exercise #2: Weighted Plank 2 1 (00:30) 00:30 Superset: #1 and #2

Exercise #3: Any Single Arm Plank Variation (on bench,

2 1 (00:20) 00:30 Superset: #3 and #4
hands, forearms, weighted, stretched, etc.)

Exercise #4: Quadruped on Bench 2 5 00:45 Superset: #3 and #4

Exercise #5: Full Hanging Leg Raise 2-3 10-12 00:45 Superset: #5, #6, #7

Exercise #6: Ab Roller 2-3 10 00:45 Superset: #5, #6, #7

Exercise #7: Side Plank Windmill on Hand with Top Leg

2 1 00:30 Superset: #5, #6, #7
Elevated

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #16
FULL BODY CONSOLIDATED WORKOUT TEMPLATE #1 (ABBREVIATED WORKOUT- 30 MIN OR LESS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Squat or Deadlift Variation 3 5 01:00 Superset: #1, #2, #3

Exercise #2: Any horizontal pressing exercise which includes

any chest press exercise at any angle (barbell, dumbbells, 3 5 01:00 Superset: #1, #2, #3
pushups, etc.)

Exercise #3: Any horizontal pulling exercise which includes

any type of upper body rowing variation movement for the 3 5 01:00 Superset: #1, #2, #3
back (bent over rows, seated cable rows, etc.)

Exercise #4: Any core stabilization exercise such as plank

2 1 (00:30) 00:30 Superset: #4 and #5
variations or Palloff presses

Exercise #5: Any Loaded Carry Variation including farmers

2 1 (00:20) 00:30 Superset: #4 and #5
walks, suitcase carries, overhead walking press, etc.

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #17
FULL BODY CONSOLIDATED WORKOUT TEMPLATE #2 (ABBREVIATED WORKOUT- 30 MIN OR LESS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Vertical Pull of your choice such as lat

3 4-5 01:00 Superset: #1 and #2
pulldowns, pull-ups, etc.

Exercise #2: Any Hip Hinge exercise of your choice including

3 4-5 01:00 Superset: #1 and #2
any RDL variation, good morning, kettlebell swings, etc.

Exercise #3: Any Vertical Press of your choice such as any

3 4-5 01:00 Superset: #3 and #4
overhead press variation

Exercise #4: Any Stride or Lunge Variation including any split

2 5, 8 00:45 Superset: #3 and #4
squat, lunge, or Bulgarian squat variation

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #18
FULL BODY ULTRA ADVANCED WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any explosive movement such as Olympic Lifts,

3 3 01:00 Superset: #1, #2, #3
Jumps, or Plyometrics

Exercise #2: Any core stabilization exercise such as plank

3 1 (00:30) 00:45 Superset: #1, #2, #3
variations or Palloff presses

Exercise #3: Any Squat or Deadlift Variation 3-4 2-5 02:00 Superset: #1, #2, #3

Exercise #4: Any Vertical Pull of your choice such as lat

3 4-5 01:00 Superset: #4 and #5
pulldowns, pull-ups, etc.

Exercise #5: Any horizontal pressing exercise which includes

any chest press exercise at any angle (barbell, dumbbells, 4 4, 3, 2, 6 01:00 Superset: #4 and #5
pushups, etc.)

Exercise #6: Any horizontal pulling exercise which includes

any type of upper body rowing variation movement for the 3 5-6 01:00 Superset: #6 and #7
back (bent over rows, seated cable rows, etc.)

Exercise #7: Any Vertical Press of your choice such as any

3 3-5 01:00 Superset: #6 and #7
overhead press variation

Exercise #8: Any Stride or Lunge Variation including any split

2-3 4-5 01:00 Superset: #8, #9, #10
squat, lunge, or Bulgarian squat variation

Exercise #9: Any Hip Hinge exercise of your choice including

3 4-6 00:45 Superset: #8, #9, #10
any RDL variation, good morning, kettlebell swings, etc.

Exercise #10: Any Single Leg Stand (swaps, eyes closed

2-3 1 00:30 Superset: #8, #9, #10
hold, etc.)

Exercise #11: Any Loaded Carry (i.e. Farmers walk or

1 1 00:45 No Superset
suitcase carry)

Exercise #12: 10 Minutes of Upper Body Isolation or High

Rep Exercises (high rep presses, flyes, curls, triceps, rows, 1 1 (10:00) 01:30 No Superset
etc.)

Exercise #13: 10 Minutes of lower body isolation work

including glute bridges, hip thrusters, leg extensions, leg curls, 1 1 (10:00) N/A No Superset
leg press, etc.

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #19
GLUTES, HAMSTRINGS, AND BACKSIDE, WORKOUT TEMPLATE FOR TONED BUTT AND LEGS

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Low Bar Squats 4 5, 5, 8, 12 01:00 Superset: #1, #2, #3

Exercise #2: Barbell Glute Bridge (Hip Thrust) 3 10-12 00:45 Superset: #1, #2, #3

Exercise #3: Broad Jump 3 5 00:45 Superset: #1, #2, #3

Exercise #4: Barbell RDL Eccentric Isometrics 3 5, 7, 10 00:45 Superset: #4 and #5

Exercise #5: Single Leg Glute Bridge with Feet Elevated 3 12-15 00:30 Superset: #4 and #5

Exercise #6: Barbell Lunges-Low Bar Position (in place like

3 8-10 01:00 Superset: #6 and #7
split squat)

Exercise #7: Kettlebell Swings 3 12 00:45 Superset: #6 and #7

Exercise #8: Side Plank Windmill on Hand with Top Leg

2 1 00:30 Superset: #8 and #9
Elevated

Exercise #9: Single Leg Planks 1 1 (00:20) 00:30 Superset: #8 and #9

Exercise #10: Leg Curl on Machine or Swiss Ball 2 10-12 00:30 Superset: #10, #11, #12

Exercise #11: 45 Degree Leg Press Calve Raises 2 12-15 00:30 Superset: #10, #11, #12

Exercise #12: Single Leg Barbell Good Mornings 3 5-7 00:30 Superset: #10, #11, #12

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #20
POWERLIFTING TEMPLATE (FULL BODY)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Low Bar Squats 5 5, 3, 2, 1, 5 02:30 Superset: #1 and #2

Exercise #2: Bench Press 5 5, 3, 2, 1, 5 02:00 Superset: #1 and #2

Exercise #3: Deadlifts (Sumo or Conventional Stance) 4 4, 3, 2, 6 02:30 Superset: #3 and #4

Exercise #4: Barbell Floor Press 4 5, 3, 3, 8 02:00 Superset: #3 and #4

Exercise #5: Seated Cable Row Eccentric Isometric 2 8 01:30 No Superset

Exercise #6: Overhead Dumbbell Press Eccentric Isometrics

2 5 01:00 Superset: #6 and #7
(Standing)

Exercise #7: Underhand Pullups (Chin-Ups) 2 5-6 01:00 Superset: #6 and #7

Exercise #8: Cable Pull-Through 3 5-7 01:00 Superset: #8 and #9

Exercise #9: Any Skull Crusher Variation (flat, decline, or

3 6-10 00:45 Superset: #8 and #9
incline, using barbell, dumbbells, or kettlebells)

Exercise #10: Any Tricep Cable Pressdown Variation, Dips,

2 10-12 00:45 Superset: #10 and #11
or Machine Tricep Exercise

Exercise #11: Standing Barbell Curls 1 10-12 00:45 Superset: #10 and #11

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #21
OLYMPIC LIFTING AND EXPLOSIVE POWER WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Clean Jumps from Floor or Hang Clean Jumps 4 2 01:30 Superset: #1, #2, #3

Exercise #2: Hang Cleans 4 2, 2, 1, 1 02:00 Superset: #1, #2, #3

Exercise #3: Box Jump Overs 4 2 01:00 Superset: #1, #2, #3

Exercise #4: Hang Snatch 4 3, 2, 1, 1 02:00 Superset: #4 and #5

Exercise #5: Broad Jump 3 2 01:00 Superset: #4 and #5

Exercise #6: Any core stabilization exercise such as plank

3 1 (00:30 01:00 Superset: #6 and #7
variations or Palloff presses

Exercise #7: Any Squat or Deadlift Variation 5-6 1-3 03:00 Superset: #6 and #7

Exercise #8: Barbell Push Press or Dumbbell Push Press 4 3, 2, 1, 1 01:30 Superset: #8 and #9

Exercise #9: Overhand Pullups 3 3-4 02:00 Superset: #8 and #9

Exercise #10: Barbell RDL Eccentric Isometrics 3 3-4 01:00 Superset: #10 and #11

Exercise #11: Eccentric Isometric Overhead Barbell Lunge 2 5 01:00 Superset: #10 and #11

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
WORKOUT LOG
Dr. Joel Seedman, PhD

EXERCISE LOG
EXERCISE WEIGHT REPS SETS REST NOTES

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
WORKOUT LOG
Dr. Joel Seedman, PhD

EXERCISE LOG
EXERCISE WEIGHT REPS SETS REST NOTES

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

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 ADVANCED HUMAN PERFORMANCE
CORE STABILIZATION & ABDOMINAL BLITZ ROUTINE
Dr. Joel Seedman, PhD

ADVANCED CORE ROUTINE

IMPROVE CORE STRENGTH, LOW BACK HEALTH, ABDOMINAL APPEARANCE, & SPINAL STABILITY

EXERCISE SETS REPS REST SUPERSET NOTES VIDEO TUTORIAL

Keep straight line from head to foot while extending opposite arm and opposite leg. Hold each rep 5
Exercise #1: Quadruped Bird Dog on Bench 3 5 per side 00:30 Superset: #1 and #2
seconds or until reaching full control.
WATCH

2-3 for per side Keep chest out with tall hips and stomach in throughout. Perform a 15 second hold on the left side and a 15
plus 1 standard second hold on your right side (repeat for 2-3 continuous times during each set). After completing your 2-3
Exercise #2: Single arm Plank 3
plank (see
1:30-2:00 Superset: #1 and #2
cycles of single arm planks immediately go into a standard double arm plank for 30 seconds. Total set time
WATCH
notes) should be 1:30 to 2:00. Suck your lower stomach in throughout the entire set for greatest activation.

Exercise #3: Pallof Press 3 7 per side 00:45 Superset: #3 and #4 Hold each rep for 3-5 seconds with core braced throughout WATCH

Once you're able to achieve proper position try lifting the top leg as shown in video. Keep hips tall and
Exercise #4: Windmill Plank 3 30 sec per side 00:45 Superset: #3 and #4
pushed forward throughout with chest out.
WATCH

Don't let hips sag, pull stomach in throughout, don't overstretch. Hold each rep in the eccentric isometric
Exercise #5: Ab Wheel Rollout with Eccentric Isometric Holds 3 8 00:45 Superset: #5 and #6
position for 3-4 seconds.
WATCH

Exercise #6: Hanging Leg Raises from Pullup Bar 3 10 1:00 Superset: #5 and #6 Raise legs to height of upper thighs or hips without swinging or using momentum WATCH

Exercise #7: Dead-Bug Holds 2 6 per side 00:30 Superset: #7 and #8 Keep low back pressed into ground throughout by keeping core braced. Hold each position 3-5 seconds. WATCH

Exercise #8: Stretched Plank on Ball 2 Max Effort 00:45 Superset: #7 and #8 Walk your feet back as far as possible to produce the largest stretch your body can hold for max time WATCH

NOTES FOR CORE BLITZ ROUTINE

This core routine is designed to be implemented either on non-strength training days such as before or after cardio or after intense training days as an additional part of your workout routine. Focus on maintaining proper spinal alignment and posture throughout. Brace abs tight
without over arching the low back.

Once you can achieve all reps and sets, increase the intensity by decreasing rest periods, increasing the number of reps, or by increasing the load (i.e. weighted plank with plate on back).

This core and ab routine (or similar routine) can be performed 2-3x per week in conjunction with the training routine of your choice.

*** For exercise substitutes and additional variations click HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

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