This program has been designed to be most optimal for:

  • Recovery between major muscle groups
  • Avoiding over training
  • Avoids any unwanted increases in cortisol
  • Long term consistent muscle growth


Your workouts should be no longer than about 1hr, you should be all done by then, legs may take a little longer. Any longer than 1hr spent in the gym you risk over training and cortisol to spike and start breaking down muscle tissue.

When training 4x per week you should split up your workout routine in a day on day off type fashion, which allows adequate recovery time and growth the gym is the catalyst to start muscle growth, nutrients and rest is what builds the muscle after the workouts, so down time is important for consistent long term growth.

Every 10-12 weeks you should be taking 1 full week off from the gym, the reason being is to allow the nervous system time to recover as it is constantly firing electrical pulses to make your muscles contract and lift weight, over long periods of time these electrical pulses become weaker, by taking a short break from the gym, the nervous system can recharge and the electric pulses will be stronger once you return to the gym.

Training split:
Monday- Back and Triceps
Tuesday- Rest/Cardio
Wedesday- Shoulder/Traps/Abs
Thursday- Rest/Cardio
Friday- Chest and biceps
Saturday- Quads,calfs and hamstrings
Sunday- Rest no cardio unless cutting for comp

1. Behind the neck lat pull down/ alternate each week with close grip pull ups.
reps 15/12/10/8/6 choose a weight on 8 and 6 to fail at said numbers.

2. T-bar row, or bent over barbell row. 15/12/10/8/6
3. Stiff legged deadlift reps 15/12/10/8/6 alternate each week with hyper-extensions 3 sets of 20 reps
4. Low row/seated row 15/12/10/8/6

5. seated overhead tricep extensions 15/12/10/8/6

6. reverse grip push downs alternate each week with standing single arm extensions. Reps 15/12/10/10, when doing single arms on alternate week do a pyramid set from left arm to right start for example 10kg left arm 15 reps no rest switch to right arm then switch to 12.5kg left arm then right then 15kg left arm then right arm then pyramid back down with zero rest between arms. You should have 4 increments in weight so it should go something like this:
10kg 15 reps
12.5kg 10 reps
15kg 10reps
17.5kg 8 reps
15kg 10 reps
12.5kg 10reps
10kg 15 reps
The number of reps do not matter you get what you get just be sure to use your weakest tricep arm first whatever number you get on that are that’s what you get then match that number on the other arm there is zero rest between arms and between getting the next weight. I want you dead and sweaty and the end of this set I’d call it an up and down pyramid set.

it is very important that you warm up your shoulders so do not rush your presses, behind the neck shoulder press is dangerous if you’re not warm but it is also a lot more use full in building the shoulder over front press’s as its very similar to a piston up and down movement and the chest is a lot harder to involve in the lift and most shoulders are used to lift the weight.
If you’re not comfortable doing behind the neck or worried don’t do them, you can seriously hurt the shoulders if you do it incorrectly.

1. shoulder press 20/15/12/10/8/6
2. side lat raise 15/12/10/10
3. seated rear lat raise 15/12/10/10
4. bent bar shoulder raise 15/12/10/8/6
5. shrugs 15/12/10/10
6. abs crunches 20/20/20

Chest and bi’s:
1. flat bench 15/12/10/8/6
2. incline bench 15/12/10/8/6 make sure the angle is less than 45 otherwise to much shoulder is used.
3. Dumbbell flys or a very good pec dec: 15/12/10/10
4. bicep preacher curl single arm. 15/12/10/8/6
5. standing barbell curls15/12/10/8/6

1. Squats 15/12/10/8/6 alternate each week with hack squat.
2. leg press 12/10/8/6
3. lying in leg press calves 15/12/10/8/6
4. seated calves 15/12/10/8/6
5. lying hamstrings 15/12/10/8/6

For all 15 rep sets this is to be a warm up weight, working sets are 12 and 10 and then when you do and 8 rep and a 6 rep set these sets must be with a weight that you will fail at 8 and 6 reps, if you can do 9 or 7 reps then the weight is too light.
For example for bench press 5 sets it would go like this:
15 reps @ 50kg
12 reps @70 kg
10 reps @80kg
8 reps @ 90kg
6 reps @ 100kg

When doing shoulders and you have isolation exercises such as side lat raise the weight should not be super heavy for instance if you were doing anymore then 15kg i would be saying you’re not doing it right if you can lift that much.
For seated rear delts if you can do anymore than 8-10kg then again you are not doing it right.