CLEAN HEALTH FITNESS INSTITUTE

WEEKLY TRAINING OVERVIEW - CORRECTIVE GBC

drop 100 cals from previous month

PHASE: Accumulation 1
COACH: Mark Carroll PROGRAM: 4 x 8-10

DAY WORKOUT 1 steps CARDIO

MONDAY Quads 12,000
TUESDAY Upper 1 12,000 20 mins intervals - post weights - 20/60
WEDNESDAY Posterior Chain 12,000
THURSDAY 12,000 45 mins liss
FRIDAY Glutes 12,000
SATURDAY Upper 2 12,000 20 mins intervals - post weights - 20/60
SUNDAY 12,000

Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved

 CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

Phase: Acc 1 Program: 4 x 8-10

Coach: Mark Carroll Day: Quads Day: Monday

A1) High Bar Squat

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 75 3010
2 4 8-10 75 3010
3 4 8-10 75 3010
4 4 8-10 75 3010

A2) Lying Leg Curl

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 75 3010
2 4 8-10 75 3010
3 4 8-10 75 3010
4 4 8-10 75 3010

B1) DB Front foot Elevated Split Squat

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 3010
2 4 8-10 60 3010
3 4 8-10 60 3010
4 4 8-10 60 3010

B2) BB Hip Thrusts - dead stop

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 2111
2 4 8-10 60 2111
3 4 8-10 60 2111
4 4 8-10 60 2111

C) Leg Press 10 + 10 method Notes - 10 reps Peterson leg Press + 10 reps feet high and wide - No rest between
Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 10 + 10 100 2010
2 4 10 + 10 100 2010
3 4 10 + 10 100 2010
4 4 10 + 10 100 2010

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1
2
3
4

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 1
2
3
4

Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved

 CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

Phase: Acc 1 Program: 4 x 8-10

Coach: Mark Carroll Day: Upper 1 Day: Tuesday

A1) Standing One Arm DB Overhead Press - Neutral Grip

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 3010
2 4 8-10 60 3010
3 4 8-10 60 3010
4 4 8-10 60 3010

A2) Banded Neutral Grip Pull Ups

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 3010
2 4 8-10 60 3010
3 4 8-10 60 3010
4 4 8-10 60 3010

B1) Standing DB Lateral Raises

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 10-12 60 2011
2 4 10-12 60 2011
3 4 10-12 60 2011
4 4 10-12 60 2011

B2) BB Bent Over Row - Supinated

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 3010
2 4 8-10 60 3010
3 4 8-10 60 3010
4 4 8-10 60 3010

C1) 45* Prone DB Lateral Raises

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 3 12-15 15 2010
2 3 12-15 15 2010
3 3 12-15 15 2010
4 3 12-15 15 2010

C2) Seated Row - Mid grip pronated

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 3 12-15 75 2010
2 3 12-15 75 2010
3 3 12-15 75 2010
4 3 12-15 75 2010

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 1
2
3
4

Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved

 CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

Phase: Acc 1 Program: 4 x 8-10

Coach: Mark Carroll Day: Posterior Chain Day: Wednesday

A1) Trap Bar Deadlift

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 6-8 75 2110
2 4 6-8 75 2110
3 4 6-8 75 2110
4 4 6-8 75 2110

A2) Bulgarian Split Squat - db

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 75 2210
2 4 8-10 75 2210
3 4 8-10 75 2210
4 4 8-10 75 2210

B1) Lying Leg Curl - One Leg - toe up

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 3110
2 4 8-10 60 3110
3 4 8-10 60 3110
4 4 8-10 60 3110

B2) Quad Squat - large heel elevation

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 3010
2 4 8-10 60 3010
3 4 8-10 60 3010
4 4 8-10 60 3010

C) BB Hip Thrusts - 1 & 1/4 reps

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 2010
2 4 8-10 60 2010
3 4 8-10 60 2010
4 4 8-10 60 2010

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1
2
3
4

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 1
2
3
4

Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved

 CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

Phase: Acc 1 Program: 4 x 8-10

Coach: Mark Carroll Day: Upper 2 Day: Saturday

A1) Seated DB Arnold Press

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 3010
2 4 8-10 60 3010
3 4 8-10 60 3010
4 4 8-10 60 3010

A2) Lean Away Lat Pull down - Pronated Mid grip

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 2012
2 4 8-10 60 2012
3 4 8-10 60 2012
4 4 8-10 60 2012

B1) Flat DB Bench Press - Neutral Grip

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 2210
2 4 8-10 60 2210
3 4 8-10 60 2210
4 4 8-10 60 2210

B2) Seated row - Neutral Grip

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 2012
2 4 8-10 60 2012
3 4 8-10 60 2012
4 4 8-10 60 2012

C1) 45* Incline DB Curl

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 3 12-15 15 2010
2 3 12-15 15 2010
3 3 12-15 15 2010
4 3 12-15 15 2010

C2) Decline DB Triceps Extensions

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 3 12-15 75 2010
2 3 12-15 75 2010
3 3 12-15 75 2010
4 3 12-15 75 2010

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 1
2
3
4

Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved

 CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

Phase: Acc 1 Program: 4 x 8-10

Coach: Mark Carroll Day: Glutes Day: Friday

A1) BB Hip thrust - constant tension

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 15,12,10,8 75 3010
2 4 15,12,10,8 75 3010
3 4 15,12,10,8 75 3010
4 4 15,12,10,8 75 3010

A2) Standing One leg hamstring curl

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 75 3010
2 4 8-10 75 3010
3 4 8-10 75 3010
4 4 8-10 75 3010

B1) Deficit Lunges - Backwards stepping - One leg at a time

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 3010
2 4 8-10 60 3010
3 4 8-10 60 3010
4 4 8-10 60 3010

B2) BB Romanian Deadlift

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 8-10 60 2210
2 4 8-10 60 2210
3 4 8-10 60 2210
4 4 8-10 60 2210

C) Machine Abductions
Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 4 15-20 60 2010
2 4 15-20 60 2010
3 4 15-20 60 2010
4 4 15-20 60 2010

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1
2
3
4

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
1 1
2
3
4

Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved