Overview

The book is intended to support a training programme targeted at those at an

intermediate to advanced level. There are 2 sections to the book; section 1 contains
information around nutrition. This is an overview of the types of foods that should
make up your macronutrients (these are carbohydrates, proteins and fats). Section 2
talks about training and includes a training programme that is designed for at an
intermediate to advanced level. I highly recommend if you have not been involved in
weight training or body building training programmes prior to this that you spend a
minimum of 6 months familiarising yourself with the techniques, correct form and
adapting your muscle memory to perform the exercises correctly.

How to use this guide

You may have heard it before that you cannot out train a bad diet. This is truer in the
current world of social media ‘fitness gurus’. Often the difference between how I look
before a photoshoot and how I look in ‘off season’ is down to a 20% change in my
training including the introduction of cardio and 80% of the changes within my diet. It
sounds simple right? Well the irony of it is that the hardest part about training is the
nutrition. In section 1 we discuss why this is imperative to get right to achieve the
physique you want to why if you get it wrong you may as well forget about section 2.

When using this guide I recommend therefore applying your knowledge and
understanding in section 1 of this book and grasping how you can adapt your current
routine to meet the needs of your nutritional requirements before moving on to
section 2.

It is important in order to build an aesthetic physique that you train in the correct
way. It doesn’t necessarily matter if you are building strength by resistance using
bodyweight, callisthenics, free weights or intense anaerobic exercise such as
sprinting. What does matter is that you put your body under stress and push
yourself harder each time. This stimulus causes the body grow and you will be a
result of the stimulus you put your body under. If you want to look like a sprinter
then train like one, if you want to look like a body builder then train like one. Yo u
get the idea. Therefore use this training programme to develop your whole body
through a traditional split system focusing on a large number of core movements
and specifically design to improve arm strength and size.
Section 1: Nutrition
The most effective way to achieve your optimum body composition is to track what
you put into it. Think of your body as being a cake you are baking (but a healthy
one). It’s a simplistic way to look at it but you wouldn’t just through all the ingredients
into a mixing bowl, throw it in the oven and expect it to come out tasting or looking
great. Think of your body like that.

This may at first seem a little confusing and whilst you are learning about this it may
be difficult but from my experience once you establish a routine it will become easier.
You can track foods manually or there are many apps online now that can be used to
track calories accurately. This does however require you to track your foods using a
food scale to be as accurate as possible.

I’ve included a beginner’s guide in this section regarding nutrition because setting up
your macro nutritional balance for peak body composition isn’t a generic one size fits
all. If you are interested in a more details macro please see footer at the end of this
e-book for more information.

The basic premise is to calculate your total daily calorie expenditure. This is the
amount that you can burn on a daily basis and if you eat fewer calories than this you
will lose weight and if you eat more you will put it on. Seems simple right? It is,
however execution is a little harder.

Calculate here: https://tdeecalculator.net/

You diet should be balanced. This means a reasonable amount of meat, fruit veg
and carbohydrates.

Good sources of:

Protein: Tilapia, tuna, eggs (the white – yolk has a lot of fat), low fat cheese, turkey,
chicken, lean mince.

Carbs: try to avoid high amounts of sugar such as excess milk, confectionaries and
soft drinks. Oats are a great source of complex carbs, pasta (but very dense in
calories) and sweet potatoes are great.

Fats: nuts (but be careful as v. high in calories), egg yolks, cocoa (dark chocolate
80% plus) but very high in fat, avocado, olives, salmon, mackerel.

Lastly be careful about the things that add up i.e. cooking oil, butter, sauces, if you
have a lot it makes a difference. Be sure to log them.
Basic guide

Once you have worked out whether you want to bulk up or cut down you then need
to calculate your calorie surplus or deficit. I suggest using 350 to start off and build to
500 surplus/deficit per day. Therefore if your TDEE calculated above is 2500 and
you want to get leaner calculate then set your calories per day at 2150. As a
minimum aim for 1.1g of protein per day per 1lb of body weight and have your
balance of calories from other macronutrients making sure to include fruit and
vegetables.

Calculation 1

Bodyweight 154 lbs

Total protein 154x1.1 169
Total calories from 676
protein (multiply 169
by 4)

Calculation 2

TDEE 2500
deficit -350
Total calories 2150

Calories from protein -676

(from calculation 1)
Calories from other food 1471

Once you have calculated your correct balance of calories and protein you then need
to keep track of what you are eating daily and get as close as possible to your target
goals each day. You may have some bad days but remember there is a big
difference between being 40 calories out and 400.
Section 2: Training Programme
The training programme is designed to move people away from the traditional 3 sets
of 10 and incorporate drop sets, body weight exercises, core exercises and
supersets. As a result of this it is designed for an intermediate to advance level.

Your training programme has been split across 4 or possibly 5 days. It is perfectly
possible to do this programme 4 days a week and see some good progress if your
diet is on point.

Key features of the programmes are:

 Day 5 is an optional extra and you may or may not wish to do this. You can
always start the cycle again and go back to day 1 after day 4.
 Where sets are in the format of 12, 10, 8, 6 these are progressive overload
sets. The idea is that you should reach muscle failure before you get to that
rep range.
 The first week of your programme should be calculating your volumes and
weights.
 Once weights have been determined, when you go back to that weight the
next week if you achieve either rep 12, 10, 8 or 6 make a note as you need to
increase the weight the next time you do it.
 The programme is designed around getting bigger arms as well because
there are 2 sessions involving arms so these are trained twice a week.
 Abs have been incorporated this into back day and split it up so it’s less
tedious. Abs do get worked from your other exercises but you will see
progress if worked in isolation.
 If a set states reps of between two specific values i.e. 8 -10, there is no set
rule but about 80-90% of failure within that rep range, there is no hard of fast
rule. The numbers are generally a guide unless 12, 10, 8, 6.
 Higher or more compound movements require higher rest times which is why
rest times vary to allow muscles to adequately recover.
 Legs have been incorporated as a high intensity blast session. Building legs
especially compound movements adds to a stronger core, back and better
symmetry. Additionally training legs is mentally hard and that’s why people
don’t like it. I believe it not only builds muscle but mental endurance.
 A lot of exercises are supersetted to save time and fit more in.
 12 Week Training Programme
Rest
Day 1 Arms Set 1 Set 2 Set 3 Set 4 Superset Notes Warm up
(s)
Preacher curl 12 10 8 6 90 Weighted pull ups (high weight
Zottman curls to failure Sit on the edge of the bench. Try not to swing arms. Keep shoulders support) palms facing in, o/h
Seated hammer curls db tricep extension (use both
8-10 8-10 8-10 x 45-60 pinned back.
arms), 10 x arms curls 6-8kg.
Bicep 21's (ez bar) 21 21 21 x 60-90 Keep elbows pinched into sides. Repeat circuit 3 times with no
Close grip push ups more than 20 seconds rest
Barbell curls
12 10 8 6 90 12- 15 Fingers pointing forward towards head and elbows brushing rib cage. between.
Tricep rope extension 12 10 8 6 90
Dips 8-12 8-12 8-12 8-12 60-90 Diamond push ups Aim to do 8-12. If too easy add weighted belt. If too hard do on bench.
Tricep 21's 21 21 21 x 60-90

Day 2 Rest day

Day 3 Back & Abs Set 1 Set 2 Set 3 Set 4
Squeeze abs throughout. Relatively short range of motion. Keep feet Weighted pull ups (high weight
Stability ball sit ups
TBC TBC TBC TBC 60-90 flat. support) wide grip, bent over
Leg raises (captain’s row palms away from body
chair) 15 15 15 15 60 Do bent knee if can't do straight legged. (very light), single arm row
Assisted weighted pull from press up position x 8
ups 10 10 10 10 90-120 Use assisted machine or can use pull band if you don’t gave machine. either side. Repeat circuit 3
Bent over barbell rows times with no more than 20
12 12 12 12 60 Drop set twice on each set to 8,6, palms facing body
seconds rest between.
Close grip machine Shoulder width lat pull Use close grip handle. For lat pull long bar with palms facing towards
row 12 10 8 6 90 down 4 sets of 8. you at shoulder width.
Single arm dumbbell
row 12 12 12 x 60 Palms face up. Elbows in. Stagger stance to avoid swinging.
Decline sit 8-10/10 8-10/10 8-10/10
8-10/10 each
ups/weighted side side
each each each
bends side side side x Use a bench with a foot rest. Use a dumbbell for side bends.
Day 4 Chest & Shoulders Set 1 Set 2 Set 3 Set 4
Flat dumbbell press 12 12 12 12 60 Squeeze chest at top. Push ups x 15, flyes x 10,
Incline bench press seated lateral and front raises.
10 10 10 10 60 Wide grip push ups
Repeat circuit 3 times with no
Lever chest press Last 2 - 3 reps eccentric phase around 7 seconds i.e. lower slowly for 7 more than 20 seconds rest
machine 8-10 8-10 8-10 8-10 90 seconds between.
Dumbbell flyes 12 12 12 12 60 Like you are hugging a tree. Really wide arch and squeeze at top.
Barbell frontal raises 10 10 10 10 90 Dumbbell lateral raises Aim for a 45 degree angle above head.
Overhead barbell Try to align the top of the press in line with you spine. Elbows in, palms
press 12 10 8 6 90 forward.
Dumbbell snatch 8-10 8-10 8-10 x 90-120 Aim for one smooth motion and use full body by bending legs in snatch.
Day 5 Legs & Arms Set 1 Set 2 Set 3 Set 4
100 squats (approx. Body weight squat followed by
60 - 65% one rep Olympic bar and rear lunges
max) OR Time yourself. Goal is to beat time each week x Complete on odd weeks x10 of each. Repeat twice.
Standing single leg Weighted pull ups (high weight
Deadlift box raises 12kg either support) palms facing in, o/h
8-10 8-10 8-10 8-10 90-120 side x 8 each leg Complete on even weeks db tricep extension (use both
Each set is 3 different movements of 20. 20 foot forward, 20 foot facing arms), 10 x arms curls 6-8kg.
Calf raises Repeat circuit twice if needed
60 60 x x 120 in and 20 out.
Skull crushers 4 sets Increase weight a little so you cheating on last few reps by throwing it a to warm up.
Standing barbell curls
10 10 10 10 60 of 10 little.
Overhand barbell Overhead dumbbell
curls 8-12 8-12 8-12 8-12 60 tricep press 4 sets of 8
Straight arm bb curls
Weighted bench dips
15-20 15-20 15-20 x 60-90 to failure at around 10 Place weight on legs. Use lighter weight if have no one around to place
(15-20kg)
reps it on your legs.
Day 6 Rest day
Day 7 Full body (optional) Set 1 Set 2 Set 3 Set 4
Push ups 25 25 25 x
This is a circuit session - High
intensity and short to kick start
Body weighted row 15 15 15 x On smith machine, body flat, legs out and pull body towards bar. the metabolism so do the
180
O/H shoulder press 10 10 10 x seconds Use bar bell or dumbbell but do it standing not seated. circuit 3 times with around 3
between minutes rest between.
Reverse lunges with circuits
light weight 12-15 12-15 12-15 x
Hanging leg raises 15 15 15 x
 Message from Adam, Beyond Educated

“Thanks for taking the time to download my e-book. I wish you the best of luck with your fitness goals and journey. Remember whatever your goals or if
you want it bad enough you can get there. Be patient, persevere and stick with it. Best wishes, Adam.”

About the author

Adam Ariff is the found of Beyond Educated. A fitness and lifestyle business focused on improving health, productivity and wellbeing. Adam has
spent over 2 decades in sport and fitness and is a certified fitness instructor and online coach. If you enjoyed this e-book and would like to find out
more about coaching programmes available or consultation services please email adam@beyondeducated.com or visit
https://beyondeducated.com/product-category/online-coaching to find out more about the services available.

Disclaimer
All information provided within this e-book is intended for educational purposes only. It is not intended for medical purposes or use to diagnose and any such advice should provide from a suitably qualified physician or medically qualified practitioner.
The information provided is based on based on my experience, knowledge from my fitness certifications and wider reading. If you have any injury or illness, as with any exercise programme please consult a physician before undertaking this
programme. The e-book is for informational purposes and the author does not accept any responsibility or liabilities.