Name

Program 1: Upper/Lower Body

Program 2: Push/Pull
Program 3: Split Body Parts

Week
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 Description
Each muscle worked twice a week to maximize gains
Combining muscle groups and focusing on building strengths
More emphasis on isolating individual muscles to make sure no muscle goes unchallenged

Program to Use
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Program 1: Upper/Lower Body Program 2: Push/Pull
Day Exercise Type Day
1 Upper Body 1
2 Lower Body 2
3 Weighted Abs 3
4 Upper Body 4
5 Lower Body 5
6 Optional Arms 6
7 Rest 7
 Program 3: Split Body Parts
Exercise Type Day Exercise Type
Chest & Shoulders 1 Chest & Triceps
Legs 2 Legs
Weighted Abs 3 Weighted Abs
Back 4 Back & Biceps
Arms 5 Shoulder & Traps
Optional Weak Body Part 6 Optional Weak Body Part
Rest 7 Rest
 Day 1 - Upper Body
Exercise Sets
Warm-up: Rotator Cuff
Warm-up: Bench Press
Bench Press
DB Incline Press
Flat Bench DB Fly
Cable Decline Fly
Warm up: Seated Row
T-Bar Row
Seated Row
Lateral Pulldown
Reps Tempo
3 10 or 12 each angle
3 10
5 10 or 8 1-0-2
3 10 1-0-2
4 8 or 10 1-0-2
4 10 or 12 1-0-2
3 10 or 12
5 10 or 8 1-0-2
3 10 1-0-2
4 8 or 10 1-0-2

Day 2 - Lower Body

Exercise Sets Reps Tempo
Warm-up: 5-10 min Bike
Warm-up: Leg Extension 2 12 or 15
Squats 5 8 or 10 1-0-2
Leg Press 3 10 1-0-2
Leg Extension 4 12 or 10 1-0-2
DB Stiff Leg Deadlift 5 8 or 10 1-0-2
Leg Curls (Lying or Seated) 3 10 1-0-2
DB Walking Lunges 3 8 or 10 each leg 1-0-2

Day 3 - Weighted Abs

Exercise Sets Reps Tempo
Warm-up: 5-10 min Cross-Trainer
Warm-up: Lying Leg Raise 3 10 or 12
Hanging Leg Raise 5 10 or 12 1-0-2
Decline Bench Upper Crunch(Weighted) 5 10 or 12 1-0-2
Lying Oblique Crunch(Weighted) 3 10 each side 1-0-2
Cable Rope Oblique Crunch 3 10 each side 1-0-2

Day 4 - Upper Body

Exercise Sets Reps Tempo
Warm-up: Rotator Cuff 3 10 or 12 each angle
Warm-up: Military Press 3 10 or 12
Military Press 5 10 or 8 1-0-2
DB Shoulder Press 3 10 1-0-2
DB Lateral Raises 4 10 or 8 1-0-2
Cable Rear Shoulder Fly 4 12 or 10 1-0-2
Warm-up: Lateral Pull Down 3 12 or 10
Pull Ups (Weighted) 5 10 or 8 1-0-2
 Close Grip Pull Down 3 10 1-0-2
One Arm Row 4 12 or 10 each arm 1-0-2

Day 5 - Lower Body

Exercise Sets Reps Tempo
Warm-up: 5-10 min Bike
Warm-up: Leg Extension 2 12 or 15
Squats 5 8 or 10 1-0-2
Leg Extension 3 12 or 10 1-0-2
Leg Press 4 10 or 8 1-0-2
Olympic Bar Lunges (Static) 3 10 each leg 1-0-2
Deadlifts 4 12 or 10 1-0-2
Leg Curls (Lying or Seated) 3 10 1-0-2

Day 6 - Arms (Optional)

Exercise Sets Reps Tempo
Warm-up: Cable Rope Extensions 3 12 or 10
EZ Bar Skull Crushers 5 10 or 8 1-0-2
Reverse Grip Cable EZ Bar Extensions 3 10 1-0-2
Lying Across Body DB Extensions 3 12 or 10 1-0-2
Cable Rope Extension 4 10 1-0-2
Warm-up: Cable Rope Curls 3 12 or 10
Olympic Bar Curls 5 10 or 8 1-0-2
Cable Close Grip EZ Bar Curls 3 10 1-0-2
Standing Across Body DB Curls 3 12 or 10 1-0-2
Cable Rope Curls 4 10 1-0-2
 Day 1 - Chest & Shoulders
Exercise Sets Reps Tempo
Warm-up: Rotator Cuff 3 10 or 12 each angle
Warm-up: DB Incline Press 3 10
DB Incline Press 5 10 or 8 1-0-2
Bench Press 3 10 1-0-2
Flat Bench DB Fly 4 8 or 10 1-0-2
Cable Decline Fly 4 10 or 12 1-0-2
Military Press 5 10 or 8 1-0-2
DB Lateral Raises 4 10 or 8 1-0-2
Cable Rear Shoulder Fly 4 12 or 10 1-0-2

Day 2 - Legs
Exercise Sets Reps Tempo
Warm-up: 5-10 min Bike
Warm-up: Leg Extension 2 12 or 15
Warm-up: Squats 2 12 or 15
Squats 5 8 or 10 1-0-2
Leg Press 3 10 1-0-2
Leg Extension 4 12 or 10 1-0-2
DB Stiff Leg Deadlift 5 8 or 10 1-0-2
Leg Curls (Lying or Seated) 3 10 1-0-2
DB Walking Lunges 3 8 or 10 each leg 1-0-2
Seated Calf Raises 5 12 or 10 1-0-2

Day 3 - Weighted Abs

Exercise Sets Reps Tempo
Warm-up: 5-10 min Cross-Trainer
Warm-up: Lying Leg Raise 3 10 or 12
Cable Rope Oblique Crunch 4 12 or 10 each side 1-0-2
Hanging Leg Raise 4 12 or 10 1-0-2
Russian Twists (Weighted) 3 30 1-0-1
Decline Bench Upper Crunch(Weighted) 3 10 or 12 1-0-2
V-Sits (Weighted) 4 10 or 12 1-0-2

Day 4 - Back
Exercise Sets Reps Tempo
Warm-up: Cable Straight Arm Push Down 3 12 or 10
Weighted/Bodyweight Pull Ups 5 10 or 8 1-0-2
Single Arm Close Grip Pull Down 3 12 each arm 1-0-2
T-Bar Row 4 10 or 8 1-0-2
Seated Row 3 10 1-0-2
DB Pull Overs/Cable Straight Arm Push Down 3 10 1-0-2
 Upper Back Row 3 10 1-0-2

Day 5 - Arms
Exercise Sets Reps Tempo
Warm-up: Cable Rope Extensions 3 12 or 10
Weighted/Body Weight Dips 4 12 or 10 1-0-2
Reverse Grip Cable EZ Bar Extensions 4 10 1-0-2
Cable Rope Overhead Triceps Extension 3 12 or 10 1-0-2
Cable Kickbacks 3 15 each arm 1-0-2
Warm-up: Cable Rope Curls 3 12 or 10
Olympic Bar Curls 5 10 or 8 1-0-2
Cable Close Grip EZ Bar Curls 3 10 1-0-2
DB Hammer Curls 3 12 or 10 1-0-2
Cable Rope Curls 4 10 1-0-2
 Day 1 - Chest & Triceps
Exercise Sets Reps Tempo
Warm-up: Rotator Cuff 3 10 or 12 each angle
Warm-up: Bench Press 3 10
Bench Press 4 10 or 8 2-0-4
Flat Bench DB Fly 3 12 or 10 1-0-2
Incline DB Press 4 10 or 8 1-0-2
Incline Cable Fly 3 12 or 10 2-0-4
Weighted/Bodyweight Dips 3 10 or 8 1-0-2
DB Overhead Triceps Extensions 4 10 or 8 1-0-4
Single Arm Cable Extensions 4 12 or 10 each arm 1-0-2

Day 2 - Legs
Exercise Sets Reps Tempo
Warm-up: 5-10 min Bike
Warm-up: Leg Extension 2 12 or 15
Warm-up: Squats 2 12 or 15
Squats 4 8 or 10 2-0-4
Leg Extension 3 12 or 10 1-0-2
Leg Press 4 12 or 10 2-0-4
Deadlifts 3 8 or 10 1-0-2
Leg Curls (Lying or Seated) 3 12 or 10 1-0-4
Olympic Barbell Static Lunges 3 8 or 10 each leg 1-0-1
Leg Press Calf Raises 5 15 or 12 1-0-2

Day 3 - Weighted Abs

Exercise Sets Reps Tempo
Warm-up: 5-10 min Cross-Trainer
Warm-up: Lying Leg Raise 3 10 or 12
V-Sits (Weighted) 3 15 1-0-1
Hanging Leg Raise 4 12 or 10 1-0-2
Cable Rope Crunch 4 12 or 10 1-0-2
Decline Bench Oblique Crunch (Weighted) 3 12 each side 1-0-2
Russian Twist 3 30 or 40 1-0-1

Day 4 - Back & Biceps

Exercise Sets Reps Tempo
Warm-up: Lateral Pull Down 3 12 or 10
Weighted/Bodyweight Pull Ups 4 10 or 8 1-0-4
Cable Rope Straight Arm Push Down 3 12 or 10 1-0-2
Bent Over Row 4 10 or 8 1-0-4
Upper Back Row 3 12 or 10 1-0-2
Single Arm DB Row 3 12 or 10 each arm 1-0-2
 Standing DB Curls 4 10 or 8 1-0-4
Cable Rope Curls 3 12 or 10 1-0-2

Day 5 - Shoulder & Traps

Exercise Sets Reps Tempo
Warm-up: Rotator Cuff 3 10 or 12 each angle
Warm-up: DB Shoulder Press 3 10 or 12
DB Shoulder Press 4 10 or 8 1-0-2
DB Lateral Raises 3 12 or 10 1-0-2
Arnold Press 4 10 or 8 1-0-2
Cable Lateral Raises 3 12 or 10 each arm 1-0-2
Olympic Bar Upright Row 3 10 or 8 1-0-2
Cable Rear Deltoid Fly 5 15 1-0-2
DB Shrugs 4 12 or 10 1-0-2
Olympic Bar Rear Shrug 3 12 or 10 1-0-2
SUPERSET
SUPERSET
In order to protect body fat, try to make cardio at least 2 times in a week. One of them should be made before or aft

LISS CARDIO using Bike or Treadmill

5 minutes warm up
Work at steady state (RPE scale 6/10, 60% of your max heart rate) for 30-45 minutes
d be made before or after weighted abs session. Others should be made after workout sessions (Selected days are optional)

HIIT CARDIO using Bike

BIKE
Increase resistance on bike for intensive phases working at 100%; reduce resistanceon bike for moving recovery
WARM UP
1ST INTERVAL TRAINING PHASE
2ND INTERVAL TRAINING PHASE
COOL DOWN

HIIT CARDIO using Treadmill

TREADMILL
WARM UP
1ST INTERVAL TRAINING PHASE
2ND INTERVAL TRAINING PHASE
COOL DOWN
 SPEED TIME

STEADY STATE 5 minutes

Alternate 15 seconds at 100% effort with 30 seconds at moving recovery 10 minutes
Alternate 30 seconds at 100% effort with 60 seconds at moving recovery 5 minutes
STEADY STATE 5 minutes

SPEED TIME
Start walking, end up in slow jog 5 minutes
Alternate 15 seconds sprinting with 45 seconds at recovery walking 10 minutes
Alternate 30 seconds sprinting with 30 seconds at recovery walking 5 minutes
Walking 5 minutes
 Daily Meal Plan (with a late evening workout)
Time Protein
8:00 AM 5 egg whites +2 egg yolks
10:30 AM
12:00 PM Grilled or baked chicken or turkey breast
2:30 PM
3:30/4:00 PM Lean chicken, turkey, fish or beef
7:00 PM Lean chicken, turkey, fish or beef
8:00/11:00 PM (Workout Time)
Late Night/Pre Bed Time Whey cheese(Lor) or a glass of kephir

Daily Meal Plan (with a 3/4pm workout)

Time Protein
8:00 AM 5 egg whites +2 egg yolks
10:30 AM
1:00 PM Meat or Fish (Turkey, Beef, White Fish)
03:00/05:00 PM (Workout Time)
5:30 PM Lean chicken, turkey, fish or beef
8:00 PM Lean chicken, turkey, fish or beef
Late Night/Pre Bed Time Whey cheese(Lor) or a glass of kephir

Medium Carb Day if needed

Time Protein
8:00 AM 5 egg whites +2 egg yolks
10:30 AM
1:30 PM Grilled or baked chicken or turkey breast
3:30 PM
5:30 PM Lean chicken, turkey, fish or beef
8:00 PM Lean chicken, turkey, fish or beef
Late Night/Pre Bed Time Whey cheese(Lor) or a glass of kephir

Daily Meal Plan (with an early morning workout)

Time Protein
6:00 AM
07:00/08:30 AM (Workout Time)
9:00 AM 5 egg whites +2 egg yolks
12:30 PM Grilled or baked chicken or turkey breast
3:30 PM
5:30 PM Lean chicken, turkey, fish or beef
8:00 PM Lean chicken, turkey, fish or beef
Late Night/Pre Bed Time Whey cheese(Lor) or a glass of kephir
 Carbs Fats
Porridge Oats with 50% water 50% skimmed milk Peanut butter or almonds

Healthy Carb (basmati rice, wholegrain rice, etc)

Nuts or mixed seeds or avocado
Healthy Carb (basmati rice, wholegrain rice, etc)
Healthy Carb (basmati rice, wholegrain rice, etc)

Nuts or mixed seeds or avocado

Carbs Fats
Porridge Oats with 50% water 50% skimmed milk Peanut butter or almonds

Healthy Carb (basmati rice, wholegrain rice, etc)

Healthy Carb (basmati rice, wholegrain rice, etc) Nuts or mixed seeds or avocado
Healthy Carb (basmati rice, wholegrain rice, etc)
Nuts or mixed seeds or avocado

Carbs Fats
Porridge Oats with 50% water 50% skimmed milk Peanut butter or almonds

Healthy Carb (basmati rice, wholegrain rice, etc)

Nuts or mixed seeds or avocado

Healthy Carb (basmati rice, wholegrain rice, etc)

Carbs Fats
Porridge Oats with 50% water 50% skimmed milk Peanut butter or almonds

Healthy Carb (basmati rice, wholegrain rice, etc)

Nuts or mixed seeds or avocado
Healthy Carb (basmati rice, wholegrain rice, etc)
Healthy Carb (basmati rice, wholegrain rice, etc)
Nuts or mixed seeds or avocado
 Fruit/Veg Other
1 scoop of whey protein if needed
1 portion of fruit
Green veg or salad
1 portion of fruit

Green veg or salad

Pre: BCAAs - Post: Protein Shake + BCAAs

Fruit/Veg Other
1 scoop of whey protein if needed
1 portion of fruit
Green veg or salad
Pre: BCAAs - Post: Protein Shake + BCAAs
1 portion of fruit
Green veg or salad

Fruit/Veg Other
1 scoop of whey protein if needed
1 portion of fruit
Green veg or salad
1 portion of fruit

Green veg or salad

Fruit/Veg Other
1 scoop of whey protein if needed
Pre: BCAAs - Post: Protein Shake + BCAAs
1 portion of fruit
Green veg or salad
1 portion of fruit

Green veg or salad

 Carbonhydrates Grams Meat & Fish Grams
Oats 50 g Chicken (no skin) 250 g
Wholegrain Rice 80 g Turkey 250 g
Potato (raw peeled) 220 g Lean Pork 200 g
Sweet Potato (raw unpeeled) 220 g Lean Beef 200 g
Rice Cakes 3-4 pieces Oily Fish 200 g
Quinoa 80 g White Fish 220 g
Wholegrain Bread 2-3 slices
Wholegrain Pasta 75 g
Wraps/Tortillas 1 large/2 small
 Fruit & Nuts Portion
Apple, Peach, Banana 1 medium
Berries 100 g
Melon - all types 150 g
Grapefruit 1/2 large
Nuts (Almond, Cashews) 40-50 g
Mixed Seeds 30-40 g

Other Portion
Almon Butter 3-4 teaspoon
Peanut Butter 3-4 teaspoon
Protein Bar 1 bar
 Vegetables Grams
Green Vegs (Broccoli, Green Beans, Asparagus, Leeks, Kale, etc) Up to 150 g in one meal
Carrots 100 g per day
Tomatoes 100 g per day
Red/Green Papers 100 g per day
Parsnips, Turnips and other root vegetables Up to 150 g in one meal
Lentils 100 g raw/dry