Day 1 Get your mindset right, get into the groove, get your food and sleep un

Legs (Glutes & Hams emphasis) Sets Reps Weight

Barbell back squat 3
Barbell stiffed leg deadlift 3
Bulgarian barbell split squat 2
Lying leg curls 3
Seated calf raises 3

Day 2
Chest, Triceps, Shoulders Sets Reps Weight
Inline barbell bench press 3
Dumbbell bench press 2
Cable flyes 3
Dumbbell lateral raises 3
Close grip smith machine bench press 3
Tricep rope pushdown 3
Tricep dumbbell kickbacks 2

Day 3
Back, Biceps (horizontal emphasis) Sets Reps Weight
Deadlift 3
T-bar rows 3
Close grip cable row 3
One arm dumbbell row 2
Reversed cable flye super set 3
Z-bar curls 3
One arm biceps isolation 2

Day 4
Rest (Cardio & Abs)

Day 5
Legs, (Quads emphasis) Sets Reps Weight
Hack squat 3
Barbell front squats 3
Leg extensions 3
Lying leg curls 3
Standing calf raises 3

Day 6
Chest, Triceps, Shoulders Sets Reps Weight
Dumbbell bench press 3
Incline dumbbell bench press 2
Dumbbell flyes 3
One arm lateral cable raises 3
Close grip bench press 3
Straight bar triceps cable extensions 3
Tricep rope pushdown 2

Day 7
Back, Biceps (vertical emphasis) Sets Reps Weight
Close grip chins 3
Normal grip lat pulldown 3
Dumbbell row 2
Reversed pec deck 3
Dumbbell curls 3
One arm biceps isolation 3

Day 8
Rest (Cardio & Abs)
t your food and sleep under control Subscribe for more
RIR Comment
3
3
3
3
3

RIR Comment
3
3
3
3
3
3 Super set
3 Optional

RIR = Reps in reserv / reps from failure

RIR Comment See next sheet for rating
3
3
3
3
3
3
3

RIR Comment
3
3
3
3
3
RIR Comment
3
3
3
3
3
3
3

RIR Comment
3
3
3
3
3
3
Day 9 Adjust the load, where could you have done more? Where did you go to
Legs (Glutes & Hams emphasis) Sets Reps Weight
Barbell back squat 4
Barbell stiffed leg deadlift 3
Reverse lunges 3
Lying leg curls 3
Seated calf raises 3

Day 10
Chest, Triceps, Shoulders Sets Reps Weight
Inline barbell bench press 3
Dumbbell bench press 3
Cable flyes 3
Dumbbell lateral raises 3
Close grip smith machine bench press 3
Supinated grip cable pushdowns 3
Tricep dumbbell kickbacks 3

Day 11
Back, Biceps (horizontal emphasis) Sets Reps Weight
Rack pulls 4
Smith machine bent over row 3
Close grip cable row 3
One arm dumbbell row 3
Facepulls super set 3
Barbell curls 3
One arm biceps isolation 3

Day 12
Rest (Cardio & Abs)

Day 13
Legs, (Quads emphasis) Sets Reps Weight
Leg press 4
Feet forward smith machine squat 3
Leg extensions 3
Lying leg curls 3
Standing calf raises 4

Day 14
Chest, Triceps, Shoulders Sets Reps Weight
Dumbbell bench press 3
Incline smith machine barbell press 3
Pec dec 3
One arm lateral cable raises 3
Close grip bench press 3
Supinated grip cable pushdowns 3
Tricep rope pushdown 3

Day 15
Back, Biceps (vertical emphasis) Sets Reps Weight
Close grip chins 3
Normal grip lat pulldown 4
One arm machine row 3
Reversed pec deck 3
Dumbbell curls 3
One arm biceps isolation 3

Day 16
Rest (Cardio & Abs)
ore? Where did you go to hard?
RIR Comment Rating
2
2
2
2
2

RIR Comment Rating

2
2
2
2
2
2 Super set
2 Optional

RIR Comment Rating Rating guide

2 How sore are you still in this muscle?
2 on a scale of 1-5
2
2 1 = No soreness, keep progression
2 2 = Minimal soreness, can still progress bu
2 3 = Some soreness, might use the same w
2 4 = Still sore in the muscle, use the same r
5 = Super sore still, failed recovery? or too

RIR Comment Rating

2
2
2
2
2
RIR Comment Rating
2
2
2
2
2
2
2

RIR Comment Rating

2
2
2
2
2
2
u still in this muscle?

keep progression
ness, can still progress but noted
ss, might use the same weights but add 1 rep per set
e muscle, use the same reps and weights again
ill, failed recovery? or too much volume? reduce some
Day 17 Visualize your goals, stay consistent, enjoy the process
Legs (Glutes & Hams emphasis) Sets Reps Weight
Barbell back squat 4
Barbell stiffed leg deadlift 3
Reverse lunges 3
Lying leg curls 4
Seated calf raises 4

Day 18
Chest, Triceps, Shoulders Sets Reps Weight
Inline barbell bench press 4
Dumbbell bench press 3
Cable flyes 3
Dumbbell lateral raises 4
Close grip smith machine bench press 3
Supinated grip cable pushdowns 4
Tricep dumbbell kickbacks 3

Day 19
Back, Biceps (horizontal emphasis) Sets Reps Weight
Rack pulls 4
Smith machine bent over row 3
Close grip cable row 3
One arm dumbbell row 3
Facepulls super set 4
Barbell curls 4
One arm biceps isolation 3

Day 20
Rest (Cardio & Abs)

Day 21
Legs, (Quads emphasis) Sets Reps Weight
Leg press 4
Feet forward smith machine squat 4
Leg extensions 3
Lying leg curls 3
Standing calf raises 5

Day 22
Chest, Triceps, Shoulders Sets Reps Weight
Dumbbell bench press 4
Incline smith machine barbell press 3
Pec dec 4
One arm lateral cable raises 3
Close grip bench press 4
Supinated grip cable pushdowns 4
Tricep rope pushdown 3

Day 23
Back, Biceps (vertical emphasis) Sets Reps Weight
Close grip chins 4
Normal grip lat pulldown 4
One arm machine row 3
Reversed pec deck 3
Dumbbell curls 4
One arm biceps isolation 3

Day 24
Rest (Cardio & Abs)
RIR Comment Rating
1
1
1
1
1

RIR Comment Rating

1
1
1
1
1
1 Super set
1 Optional

RIR Comment Rating

1
1
1
1
1
1
1

RIR Comment Rating

1
1
1
1
1
RIR Comment Rating
1
1
1
1
1
1
1

RIR Comment Rating

1
1
1
1
1
1
Day 25 Self discipline is the highest form of self love
Legs (Glutes & Hams emphasis) Sets Reps Weight
Barbell back squat 4
Barbell stiffed leg deadlift 4
Reverse lunges 4
Lying leg curls 4
Seated calf raises 5

Day 26
Chest, Triceps, Shoulders Sets Reps Weight
Inline barbell bench press 4
Dumbbell bench press 4
Cable flyes 4
Dumbbell lateral raises 5
Close grip smith machine bench press 4
Supinated grip cable pushdowns 4
Tricep dumbbell kickbacks 3

Day 27
Back, Biceps (horizontal emphasis) Sets Reps Weight
Rack pulls 4
Smith machine bent over row 4
Close grip cable row 4
One arm dumbbell row 3
Facepulls super set 4
Barbell curls 4
One arm biceps isolation 3

Day 28
Rest (Cardio & Abs)

Day 29
Legs, (Quads emphasis) Sets Reps Weight
Leg press 4
Feet forward smith machine squat 4
Leg extensions 4
Lying leg curls 4
Standing calf raises 5

Day 30
Chest, Triceps, Shoulders Sets Reps Weight
Dumbbell bench press 4
Incline smith machine barbell press 4
Pec dec 4
One arm lateral cable raises 4
Close grip bench press 5
Supinated grip cable pushdowns 4
Tricep rope pushdown 3

Day 31
Back, Biceps (vertical emphasis) Sets Reps Weight
Close grip chins 4
Normal grip lat pulldown 4
One arm machine row 4
Reversed pec deck 4
Dumbbell curls 4
One arm biceps isolation 3

Day 32
Rest (Cardio & Abs)
RIR Comment Rating
0
0
0
0
0

RIR Comment Rating

0
0
0
0
0
0 Super set
0 Optional

RIR Comment Rating

0
0
0
0
0
0
0

RIR Comment Rating

0
0
0
0
0
RIR Comment Rating
0
0
0
0
0
0
0

RIR Comment Rating

0
0
0
0
0
0
Day 33 Back off, relax, grow, repair and prepare
Legs (Glutes & Hams emphasis) Sets Reps Weight
Barbell back squat 3 Reduce load 40-60%
Barbell stiffed leg deadlift 3
Reverse lunges 2
Lying leg curls 3
Seated calf raises 3

Day 34
Chest, Triceps, Shoulders Sets Reps Weight
Inline barbell bench press 3
Dumbbell bench press 2
Cable flyes 3
Dumbbell lateral raises 3
Close grip smith machine bench press 3
Supinated grip cable pushdowns 3
Tricep dumbbell kickbacks 2

Day 35
Back, Biceps (horizontal emphasis) Sets Reps Weight
Rack pulls 3
Smith machine bent over row 3
Close grip cable row 2
One arm dumbbell row 3
Facepulls super set 3
Barbell curls 3
One arm biceps isolation 2

Day 36
Rest (Cardio & Abs)

Day 37
Legs, (Quads emphasis) Sets Reps Weight
Leg press 3
Feet forward smith machine squat 3
Leg extensions 3
Lying leg curls 3
Standing calf raises 3

Day 38
Chest, Triceps, Shoulders Sets Reps Weight
Dumbbell bench press 3
Incline smith machine barbell press 2
Pec dec 3
One arm lateral cable raises 3
Close grip bench press 3
Supinated grip cable pushdowns 3
Tricep rope pushdown 2

Day 39
Back, Biceps (vertical emphasis) Sets Reps Weight
Close grip chins 3
Normal grip lat pulldown 3
One arm machine row 2
Reversed pec deck 3
Dumbbell curls 3
One arm biceps isolation 3

Day 40
Rest (Cardio & Abs)
RIR Comment Rating

RIR Comment Rating

Super set
Optional

RIR Comment Rating Deload

Reduce load by about 40-60%
Same traning volume as microcycle 1

RIR Comment Rating

RIR Comment Rating

RIR Comment Rating

about 40-60%
ume as microcycle 1
Training splitis a template for a legs, push, pull-split. 3 days of training
This program
followed by 1 day of active rest, gives a nice frequency of training for
each muscle group and should let you recover enough to progressively
overload each microcycle.
Exercise
There's selection
just a few alternatives for exercises, you can add your own as
you see fit. You should pick the exercises that give you the best
muscular stimulus and stick to the same exercises throughout the
whole 40 days of training. But switching some exercises after 1 or 2
completed mesocycles is probably a good idea.
Start your training with 3 reps from failure (RIR) in each working set.
Progression
Add reps and/or & regulation
weights as needed to progress closer to failure each
microcycle. The failure training should happen mostly in Microcycle 4.
Use the rating guide (see info at microcycle 2 sheet) to estimate if
progression is too fast or volume too high, adjust to make sure that you
recover well enough. There's a suggestion of progression in volume by
added sets to each microcycle. Find out what works for you, adjust the
number of sets based on fatigue/recovery and skip optional the
Train with ifa you
exercises variety of rep ranges but generally in the lower for heavy
want.
compound movements and higher for isolation movements. For
Suggested
example: Hitrep ranges
mostly & form
the 5-10 rep range on the first compound exercise
each day. Hit mostly the 10-15 rep range in exercise two. Do at least 1
or 2 sets in the 15-25 rep range for each bodypart. Use a controlled and
standardized training form, this will keep you safe and effective.

This is your resting and recovery period. Reduce your load by 40-50%
Deload
and use same volume as in microcycle 1. Get ready for a new
mesocycle.

Thank you and good luck!

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