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BEN PAKULSKI PRESENTS

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PRINTABLE WORKOUT
SHEETS

Jos Rincn
Issued: 2014-11-19

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SHEETS

LEGAL DISCLAIMER
The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The
information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this
program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work
with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full
responsibility for your actions.
By continuing with the program you recognize that despite all precautions on the part of Ben Pakulski Athletics, there are risks of injury
or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive,
relinquish and release any claim which you may have against Ben Pakulski Athletics, or its affiliates as a result of any future physical
injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

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PHASES

PHASE 1

PHASE 2

PHASE 3

PHASE 4

PHASES
5&6

DAY 1
(E.G MON)

DAY 2
(E.G TUE)

DAY 3
(E.G WED)

Chest
Front Delts
Biceps
(Abs/Core)

Back
Rear Delts
Triceps
(Calves 1)

Quads
Hams
(Abs/Core)

Chest
Front Delts
Side Delts
Biceps
(Abs/Core)

Back
Rear Delts
Triceps
(Calves 2)

OFF (moderate kcals


(mod/low
carb)

DAY 4
(E.G
THUR)

DAY 5
(E.G FRI)

DAY 6
(E.G SAT)

DAY 7
(E.G SUN)

Biceps,
Chest
Side Delts
Front Delts
(Calves 2)

Triceps
Back
(Abs/Core)

Hams
Quads
(Calves 1)

OFF
(extreme
high
kcal day)

The idea is to train most body parts


TWICE per week; once heavy with the intent
of mechanical damage & high neurological stress,
the 2nd workout will be focused on maximizing cell
swelling & hyperemia

Quads
Hams
(Abs/Core)

Biceps
Chest
Delts
Side Delts
(Calves 1)

Triceps
Back
(Abs/Core)

Hams
Quads
(Calves 2)

OFF
(extreme
high
kcal day)

As Above

Chest
Back
(Abs/Core)

Quads
Hams
(Calves 1)

Side Delts
Arms
(Abs/Core)

Chest
Delts
Rear Delts
Back
(Calves 2)

Hams
Quads
(Calves 1)

OFF

Power / Hypertrophy Phase

Chest
Side Delts
(Calves 1)

Back
Hams
(Abs/Core)

Quads
(Calves 2)

OFF

Squat
Bench
Deadlift
(Abs/Core)

Arms
Side Delts
(Calves 1)

OFF

Strength / High Threshold Training

Chest
Back
(Abs/Core)

Quads
Biceps
(Calves 2)
+ HIIT

Hams
Side Delts
Delts
Triceps
(Abs/Core)

OFF

PHASE 6 (am + pm)


Back Biceps
CHEST
(Abs/Core)
DELTS
TRICEPS
(CALVES 1)

(am + pm)
Quads
Hams
(Calves 2)

Phase 5: Deload Phase (4 days)

Back
Chest
Arms
(Abs/Core)

Quads
Hams
(Calves 1)

(am + pm)
Hams,Back
Side Delts
Rear Delts
(Abs/Core)

Chest
Arms
(Calves 2)

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Quads
Hams
(Abs/Core)

COMMENTS

Phase 6: Overreach / Hypertrophy (8 days)


-

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TERMINOLOGY
Reps: the number of times you raise and lower the resistance / weight
Sets: the number of times you repeat the prescribed number of reps
Tempo: the speed / pace at which you should aim to perform the various aspects of a rep, typically broken into 4 parts:
1.

the eccentric (negative) portion of the movement, i.e., when the muscle is lengthened in the direction of resistance e.g.,
lowering the weight when performing a bench press

2.

the concentric (positive) portion of the movement, i.e., shortening / contracting the muscle against the force of
resistance e.g., pressing the weight up during a bench press

3 & 4: the pauses taken following the completion of the concentric and eccentric portions of the rep respectively e.g., pausing /
resting at the 2 extremes, the top and bottom of a bench press

A tempo of 4-3-2-1 for example would specify:


1. perform a 4 second eccentric
2. rest for 3 seconds following the eccentric
3. perform a 2 second concentric
4. rest for 1 second following the concentric
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Isometric hold: For the purposes of this program, an isometric hold is employed following the
concentric portion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far
back as possible during a bent over barbell row. The goal is NOT simply to hold against the direction
in which the resistance is pulling, but instead to contract / squeeze the working muscle as hard as
possible throughout the duration of the isometric, while remaining in the most maximally contracted
position possible.
1 1/2s: If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal)
each followed by a 1/2 rep in the strongest half of the range (typically following the eccentric).
To elaborate: 1) begin with the working muscle fully stretched / lengthened, the antagonist fully
contracted 2) initiating from the working muscle, perform the concentric, aiming to fully shorten it and
to achieve a maximum peak contraction at the opposite extreme 3) while still contracting throughout,
perform the eccentric to return to the beginning fully lengthened position 4) from here begin a further
concentric however this time only come to the half way point before returning once more to the start
position. Using barbell bicep curls for example - raise the weight, lower, bring up half way (to 90 of
elbow flexion), then lower; this = 1 rep of the protocol.
NOS + NOS-eXtreme (intra-set stretching) sets: NOS sets comprise of 3
successive drop-sets following the completion of the final working set (only) of an exercise (unless
specified otherwise); allow no more than 10 seconds rest between them (ideally zero), plus decrease
in load by approximately 20% every drop aiming to achieve 5 - 8 reps on each. At the end of the final
full rep of the final set, end with as many partial reps as possible through to absolute failure. See the
videos if unsure.
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For NOS-X sets, follow the same protocol as above, though add in a 20 - 30 second maximally loaded
stretch following the last achievable rep of the working set and all subsequent drop-sets. Following
the stretch on the final drop-set, perform a contraction to finish (always finish on a contraction, not a
stretch). See videos if unsure.

BPak Strip Sets: (typically performed on equipment with selectorized pin loading)
Choose a weight with which you can execute approximately 8 to 10 reps of the given exercise.
Following the final rep, immediately drop the weight stack by a single pin and continue on (ensure to
rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process
until you reach the final / minimum weight plate of the stack!
Aim for 3 to 5 full reps on each drop, though be aware that achieving just 1 or 2 reps is normal...
remember, only the strong survive!

CS-6 Sets
(Cell Swelling-6): Typically using a compound movement, begin by performing 8 reps for the prescribed
number of sets (usually 2 - 4) taking 80 seconds rest between each. Following the last of the
prescribed sets, rest only up to 20 seconds max while dropping the weight by 10%, before continuing
on aiming to achieve a further 8 reps. Repeat this 20 second max rest / 10% drop process until you
complete 6 of these mini-sets; this will result in you having performed 8 to 10 TOTAL sets for the
exercise. Note: the goal between mini-sets is simply to gather your breath / energy and get back to it,
this may be difficult at first but your body will adapt very quickly. Also, take a moment to rehearse the
entire protocol in your head as it may sound more complicated than it is; keep in mind the goal is to
maximize cell swelling and lactate build-up.
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Partials: When directed to perform partial reps, upon reaching failure at the end of each set of the prescribed
exercise (unless directed otherwise) aim to perform the prescribed number of partial reps by simply
working within whatever range can still be achieved; do not slack off and swing the weights, continue
to squeeze / contract the working muscle(s) as hard as you can throughout, just in the range that
youre still able to achieve with good form.

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NOTES
How to Read
the Notations: note that each exercise has been assigned a letter, or letter plus number combination, the purpose of
which is to instruct you how to proceed from exercise to exercise during the workout. A couple of examples should provide enough
illustration as to how they are intended to be read:
1. If you see exercise A on line 1 and exercise B on line 2 for example, proceed as follows:
- perform exercise A for the prescribed number of sets, resting for the prescribed duration
between each
- once all sets have been completed, rest for the same duration (unless specifically stated
otherwise)
- move on to exercise B
2. If you see exercise A1 on line 1, exercise A2 on line 2, then exercise B
on line 3, proceed as follows:
- perform set 1 for exercise A1
- immediately move on to exercise A2 (unless exercise A1 happens to have a prescribed rest
period (rare))
- rest for the prescribed duration (for exercise A2) following the completion of the set
- repeat this back and forth process until all sets have been completed
- move onto exercise B

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Rest Period Between Exercises: unless specifically instructed otherwise, rest for the same duration
you rested between sets of the exercise just completed.
Unilateral Movements: when an exercise is to be performed one side at a time (think lunges for example),
the rep target depicted indicates the number of reps to perform per side, NOT in total; also, unless stated otherwise, take no rest
between switching from one side to the other.
Incline / Decline Bench Angles: if / when no particular incline or decline bench angle is specified, feel
free to choose as per your preference (aim to use a variety of angles over time).
Intention: apply intention to all appropriate exercises regardless of whether its stated in the workout sheets or not; learn to
make using intention a habit! The videos all describe intention perfectly.

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ABS / CALVES
The below are optional, however I suggest incorporating them into your 40 day schedule (see calendar). Either add onto the end
of the appropriate prescribed workout, or, if so desired, perform in an entirely separate session (preferably later in the day after
completing the main workout).
* On one workout day, perform ab training, the next workout day train the calves; alternate back and forth throughout the program.

Abs:
-- choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is reached for a total of 10 minutes
-- perform slow controlled reps (ideally 8-10 seconds each with 3-4 of those seconds spent applying a hard isometric in the
contracted position)
-- take no more than 15 seconds rest if ever / whenever needed
-- if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises, add resistance /
weight next time out
* suggestions for exercises can be found in the exercise library document if unsure.

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Calves:
Alternate between the 2 calf workouts below (dictated as calves 1 and calves 2 on the calendar):
Workout 1: perform the below routine with a straight-leg calf exercise
Workout 2: perform the below routine with a bent-knee calf exercise
* suggestions for exercises can be found in the exercise library document if unsure.
Routine:
-- set a timer and simply aim to perform as many reps as possible in 10 minutes
-- use a 4-0-1-0 tempo
-- try to minimize any rest throughout (zero ideally)
-- aim to increase the weight by 5% used each week if appropriate

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CARDIO
Recommended (for all phases besides phase 6, the overreaching phase):
-- 1 x HIIT (High Intensity Interval Training) session per week (for the progression see the table below)
-- 1 x steady-state (SS) cardio session per week: 6 out of 10 perceived work effort for 35 minutes each session.
(* the above frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. If fat loss is your predominant goal,
start here and increase by ONE session each week alternating between HIIT and SS until a maximum of 5 sessions per week is reached
(no cardio to be performed in phase 6.)
Aim to perform the cardio on non-consecutive days whenever possible, plus, ideally in a separate session to your weight training (allow
a minimum of 4 hours apart if possible with the cardio coming later in the day with respect to the weight training). You may also
perform the sessions on scheduled off days, or, if youre under time constraints, perform the cardio session immediately following the
weight training session if needs must (in this case, upon completing your last rep, consume 5 - 10 grams of BCAAs and 30 - 60 grams of
carbs depending on your lean bodyweight (using a 120lb - 240lb scale) before then commencing with the cardio). If you are in the over
12% group for males/20% for females, do NOT take the carbs, the BCAAs will suffice.
HIIT

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PERCEIVED EFFORT

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

100% for the work intervals,


slow pace for the rest intervals

4 x 15 second max effort


with 2 minutes rest in
between

5 x 15 second max effort


with 2 minutes rest in
between

4 x 15 second max effort


with 90 seconds rest in
between

6 x 15 second max effort


with 90 seconds rest in
between

5 x 20 second max effort


with 90 seconds rest in
between

Notes regarding the HIIT session:


-- the goal of the session is to achieve as much lactic acid accumulation as possible via maintaining continuous tension during the
intervals; keep this in mind and really push your limits! During the rest period, maintain a slow enough pace to allow your heartrate to come down, though keep moving!
-- perhaps the most optimal apparatus to use for performing the above HIIT protocol would be a stationary bike or a cross-trainer,
though if choosing / limited to a treadmill, perform using a very steep incline so that you are essentially walking as quickly as
possible while taking large strides (this does NOT mean a leisurely walk, hit and maintain the desired 100% intensity during those
intervals!). It is NOT advisable to sprint on a treadmill while using the HIIT protocol prescribed for this program.

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PHASE 1 - WORKOUT 1:

CHEST / FRONT DELTS / BICEPS

EXERCISE

SETS

TARGET
REPS

DURATION: 59 MINS

TEMPO

REST

4-0-1-0

40 secs

Incline BB Bench Press (shoulder-width-grip)

10

Incline BB Bench Press (4" wider than shoulder width)

10

+ NOS
(last set)

4-1-1-0

40 secs

Flat DB Flys

15

+ NOS
(last set)

4-1-1-0

40 secs

D1

Cable Crossovers
(bring cables from slightly below shoulder height to chin)

15

4-1-1-0

D2

Plyo Push Up

21

4-0-1-0

D3

Plate Bus Driver Front Raises

12

4-0-1-0

E1

One-Arm Standing Dumbbell Curls (MAX supination)

4*

12

4-0-1-1

E2

Prone 45 Barbell Spider Curls (elbows in)

+ NOS
(last set)

4-0-1-0

SET / WEIGHT / REPS

40 secs

40 secs

*Perform all on one side then the other, first 2 sets with hands shoved to the outside of the dumbbell, for the last 2 with hands in the middle of the dumbbell.
+ Optional: abs / core

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PHASE 1 - WORKOUT 2:
EXERCISE

BACK / REAR DELTS / TRICEPS

DURATION: 59 MINS

SETS

TARGET
REPS

TEMPO

REST

4-0-1-2

40 secs

4-0-1-0

40 secs

4-0-1-0

40 secs

4-0-1-0

40 secs

Seated Cable Row (outward intention)


(shoulder-width grip, bar to sternum)

10

Bent Barbell Rows (outward intention)

14,10,7 7,10,14

Reverse Grip (Assisted) Pull Ups

10

Supine 60 Incline Cable Pulldowns


(lean back with core tight)

10

E1

Bent Over Dumbbell Lateral Raises

10

+ NOS
(last set)

4-0-1-0

E2

Bent Over Cable Lateral Raises

10

+ NOS
(last set)

4-0-1-0

F1

Double-Rope Pressdowns with elbows behind

15

2 sec
isometric

4-0-1-2

F2

Decline (slight) Barbell Tricep Extensions

+ NOS
(last set)

4-0-1-0

SET / WEIGHT / REPS

40 secs

40 secs

* 2 second isometric holds each rep, plus 5 partials at the end of each set
+ Optional: calves

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PHASE 1 - WORKOUT 3:
EXERCISE

QUADS / HAMS

DURATION: 52 MINS

SETS

TARGET
REPS

TEMPO

REST

5-7 second
isometric

4-0-1-(5-7)

40 secs

Leg Extensions

One-Leg Leg Press - feet high


(OR Deep Box Lunge w/h Low Cable)

21

4-0-1-0

40 secs

Barbell Back Squats

21,14,10, 21

4-0-1-0

40 secs

Leg Press (feet low)

10

4-0-1-0

80 secs

Seated Leg Curls

21

4-0-1-0

40 secs

Lying Leg Curl - Body Extended

4-0-1(2)-0

40 secs

+ NOS
(last set)
*

SET / WEIGHT / REPS

* 2 second pause at 30 on the concentric - Initiate with the hamstrings; i.e, pause for 2 seconds at 30 on the way up, then finish the rep.
+ Optional: abs / core

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PHASE 1 - WORKOUT 4:
EXERCISE

BICEPS / CHEST / SIDE DELTS +


REAR DELTS

SETS

TARGET
REPS

TEMPO

DURATION: 53 MINS

REST

A1

Barbell Preacher Curls

5 sec
isometric

4-0-1-5

A2

Incline Dumbbell Curls

+ NOS-X
(last set)

4-0-1-0

40 secs

One-Arm High Cable Curls

15

4-0-1-0

0 (40 after
final set)

Incline Dumbbell Press

12

4-0-1-0

40 secs

Machine Chest Press (any)

12

7-1-1-1

40 secs

E1

Prone 75 Incline Dumbbell Lateral Raises

12

4-0-1-0

E2

Bent-Over Cable Lateral Raises


(right across body, elbows locked)

12

2-1-1-1

E3

Standing Cable Lateral Raises


(straight-arms, no movement at elbow)

12

4-0-1-0

7 sec
eccentric

SET / WEIGHT / REPS

40 secs

+ Optional: calves

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PHASE 1 - WORKOUT 5:
EXERCISE

TRICEPS / BACK

SETS

TARGET
REPS

DURATION: 58 MINS

TEMPO

REST

4-0-1-0

80 secs

Incline (slight) Barbell Tricep Extensions

Seated Overhead Cable Tricep Extensions

+ NOS
(ALL sets)

4-0-1-0

40 secs

Bench Tricep Dips

+ NOS
(ALL sets)

4-0-1-0

40 secs

Deadlifts (bent-knee)

6,8,12
6,8,12

4-0-1-0

40 secs

E1

Wide-Grip Pull-Ups

10

E2

Reverse-Grip Pulldowns (outward intention)

14*

Machine Row (any)

2 sec
stretch
** note the
tempo

SET / WEIGHT / REPS

4-2-1-0
4-0-1-0

40 secs

** 10-3-10-0

40 secs

* sets 1 & 2: 14 vertical, sets 3 & 4: 14 leaning back


+ Optional: abs / core

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PHASE 1 - WORKOUT 6:

HAMSTRINGS / QUADS

EXERCISE

SETS

TARGET
REPS

DURATION: 54 MINS

TEMPO

REST

4-0-1-0

80 secs

Lying Leg Curls (body extended)

B1

Dumbbell Squats - DBs slightly in front of knees

7,7,14,14

B2

Dumbbell Squats - DBs beside hips

7,7,14,14

4-0-1-0

40 secs

Glute-Ham Raises OR Barbell Glute Bridges

7,14,7,14

4-0-1-0

40 secs

D1

Stiff - Leg Deadlifts

21

4-0-1-0

D2

Step - Ups with Low Cable Resistance (one leg, then the
other)

21

4-0-1-0

SET / WEIGHT / REPS

4-0-1-0

80 secs

*The two exercises should NOT have the same weight. The first 7 should illicit failure, as should the 2nd 7 reps of B2.
+ Optional: calves

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PHASE 2 - WORKOUT 1:
EXERCISE

CHEST / FRONT + SIDE DELTS / BICEPS

SETS

TARGET
REPS

TEMPO

REST

4-0-1-0

40 secs
40 secs

30 Incline Dumbbell Press

10

60 Incline Dumbbell Press

10

+ 5 partials
(all sets)

4-0-1-0

C1

Flat Dumbbell Flys

+ NOS-X
(last set)

4-0-1-0

C2

Cable Crossovers
(cables at the top, hands to thighs)

10

B-Pak Strip
Sets(all
sets)

4-0-1-0

D1

Floor Lying Cable Front Raises

10

2 sec
eccentric

4-0-1-2

D2

Cable Lateral Raises

15

E1

Barbell Preacher Curls

10

5 sec
isometric

4-0-1-5

E2

Incline Dumbbell Curls

10

+ partials to
failure

3-0-1-0

3-0-1-0

DURATION: 50 MINS

SET / WEIGHT / REPS

40 secs

40 secs

40 secs

+ Optional: abs / core

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PHASE 2 - WORKOUT 2:
EXERCISE

BACK / REAR DELTS / TRICEPS

DURATION: 50 MINS

SETS

TARGET
REPS

TEMPO

REST

+ NOS-X (last
set)

4-0-1-0

40 (this is
correct)

4-0-1-0

40 secs

A1

Wide Grip (Assisted) Pull Ups


(weighted if necessary)

A2

Reverse-Grip Barbell Rows (outward intention)

B1

Machine Row (ideally hammer)

12

2 sec
isometric

4-0-1-2

B2

Reverse Pec Deck

10

+ 10 partials
(all sets)

4-0-1-0

40 secs

Deadlifts (bent-knee)

7,7,14,21

4-0-1-0

40 secs

D1

Lying Tricep Extensions

15

4-0-1-0

D2

Overhead Rope Extensions

10

4-0-1-0

SET / WEIGHT / REPS

40 secs

+ Optional: calves

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PHASE 2 - WORKOUT 3:
EXERCISE

QUADS / HAMS

SETS

TARGET
REPS

DURATION: 52 MINS

TEMPO

REST

4-0-1-0

80 secs

Barbell Back Squats

Heels elevated Dumbbell Squats


(DBs in front of knees)

12

6 sec
eccentric

6-0-2-0

40 secs

Barbell Reverse Lunges


(all one side then the other)

10

1 1/2s*

4-0-1-0

40 secs

D1

Lying Leg Curls - Body Extended

D2

Lying Leg Curls - Body Flexed

10

SET / WEIGHT / REPS

4-0-1-0
+ 10 partials
(all sets)

4-0-1-0

40 secs

*perform the 1/2 rep from the bottom


+ Optional: abs / core

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PHASE 2 - WORKOUT 4:
EXERCISE

BICEPS / CHEST / DELTS

DURATION: 53 MINS

SETS

TARGET
REPS

TEMPO

REST

A1

Reverse Grip Pull-Up


(bicep emphasis - ensure full contraction)

10 sec
eccentric

10-1-2-0

40 (this is
correct)

A2

Decline Dumbbell Press


(hands 2 outside of elbows throughout)

4-0-1-0

40 secs

B1

Incline Alternating DB Curls


(non-working arm held in contraction)

B2

45 Incline Dumbbell Press

C1

Alternating Concentration Curls


(focus on max supination)

4-0-1-0

C2

Cable Crossovers (cables highest setting, hands


together in front of thighs at the bottom)

15

4-0-1-0

D1

Strict Seated Vertical Dumbbell Press


(abs shortened)

15

4-0-1-0

D2

Seated Dumbbell Laterals Raises


(chest pressed into vertical bench pad)

12

SET / WEIGHT / REPS

4-0-1-0
+ 5 partials
(all sets)

+ 5 partials
(all sets)

4-0-1-0

4-0-1-0

40 secs

40 secs

40 secs

* bottom half reps only for all sets + NOS-X after last set
+ Optional: calves

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PHASE 2 - WORKOUT 5:
EXERCISE

TRICEPS / BACK

DURATION: 50 MINS

SETS

TARGET
REPS

TEMPO

REST

1 1/2s

4-0-1-0

40 secs

Cable Cross Tricep Extension with elbows retracted


(strict/no cheating)

15

B1

Neutral-Grip Pulldowns - Vertical


(outward intention on the eccentric)

4-0-1-0

B2

Neutral-Grip Pulldowns - 45 Lean back


(outward intention on eccentric)

12

4-0-1-0

B3

Overhand Tricep Cable Pressdowns

10

Deadlift (bent-knee)

7,7,14,21

D1

Machine Rows

D2

Bodyweight Parallel Bar Dips - Feet in Front


(slight forward lean)

To Failure

+ NOS-X
(last set)
+ NOS-X
(last set)

4-0-1-0

80 secs

4-0-1-0

40 secs

SET / WEIGHT / REPS

4-0-1-2
4-0-1-0

40 secs

+ Optional: abs / core

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PHASE 2 - WORKOUT 6:
EXERCISE

HAMSTRINGS / QUADS

SETS

TARGET
REPS

DURATION: 51 MINS

TEMPO

REST

Glute-Ham Raises OR Lying Leg Curls (body


extended)

12

4-0-1-1

40 secs

One Leg Leg Press (downward intention)

21

4-0-1-0

0 (80 after
final set)

Leg Press - Feet Wide (inward intention)

15

1 1/2s

4-0-1-0

40 secs

Hack Squat with feet and knees together

+ NOS-X
(last set)

4-0-1-0

40 secs

Step-ups (15 on one side, then the other, no rest)

15

4-0-1-0

40 secs

SET / WEIGHT / REPS

+ Optional: calves

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PHASE 3 - WORKOUT 1:
EXERCISE

CHEST / BACK

SETS

TARGET
REPS

DURATION: 55 MINS

TEMPO

REST

A1

Flat Barbell Press (with orange bands)

6-0-1-0

40 (this is
correct)

A2

Bent Barbell Rows with outward intention

4-0-1-0

40 secs

Incline Dumbbell Press

+ CS-6 Sets

4-1-1-1

80 secs

C1

Seated Cable Rows sitting on 9 elevation (outward


intention)

10

5 partials
(all sets)

6-0-3-0

C2

Flat Dumbbell Flys

6-0-1-0

C3

Two-Arm Bent-Over Dumbbell Rows

4-0-1-0

40 secs

Deadlift (bent-knee)

12

4-0-1-0

40 secs

SET / WEIGHT / REPS

+ Optional: abs / core

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PHASE 3 - WORKOUT 2:
EXERCISE

QUADS / HAMS

SETS

TARGET
REPS

DURATION: 50 MINS

TEMPO

REST

4-1-1-1

2 mins
40 secs

Barbell Front Squats

Leg Press (feet low)

4-0-1-0

C1

Alternating Barbell lunges - lean forward at the hip


(glute emphasis)

10

**

4-0-1-0

C2

Single-Leg Lying Leg Curls

4-0-1-0

40 secs

Barbell Stiff-Leg Deadlifts

21

4-0-1-0

40 secs

SET / WEIGHT / REPS

* 1 following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks)
** 1 1/2s (half reps at the bottom): come down, come half way back up, back down then back to the top (this constitutes 1 rep in total)
+ Optional: calves

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PHASE 3 - WORKOUT 3:
EXERCISE

SIDE DELTS / ARMS

SETS

TARGET
REPS

DURATION: 52 MINS

TEMPO

REST

A1

Seated Dumbbell Lateral Raises

4-0-1-0

A2

Cable Lateral Raises

4-0-1-0

40 secs

Reverse Grip Pull-Up


(bicep emphasis - ensure full contraction)

6 second
eccentric

6-0-1-0

80 secs

1-Arm DB Pronation / Supination Preacher Curl


(no shoulder rotation)

2 second
isometric

4-1-1-2

40 secs

Standing Barbell Curls

+ NOS
(last set)

4-0-1-0

40 secs

Lying Barbell Tricep Extensions

4-0-1-0

40 secs

Machine dips

10

4-0-1-0

80 secs

BPak Strip
Sets(both
sets)

SET / WEIGHT / REPS

+ Optional: abs / core

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PHASE 3 - WORKOUT 4:
EXERCISE

CHEST / DELTS / BACK

SETS

TARGET
REPS

DURATION: 50 MINS

TEMPO

REST

4-0-1-0

40 secs

45 Incline Dumbbell Press

Flat Barbell Bench Press

+ CS-6 Sets

4-0-1-0

80 secs

30 Incline Dumbbell Flys

+ NOS-X
(last set)

4-0-1-0

40 secs

D1

Seated Dumbbell Overhead Press

12

D2

Bent Over Dumbbell Lateral Raises

12

Reverse Grip Pull Ups (with orange band)

F1

Bent Barbell Rows

F2

Deadlifts (bent-knee)

SET / WEIGHT / REPS

4-0-1-0
*

4-0-1-0

40 secs

4-0-1-0

40 secs

4-0-1-0

4-0-1-0

40 secs

* following the final rep of each set, perform one drop set with a 20% decrease in weight aiming for 5 - 8 reps
+ Optional: calves

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PHASE 3 - WORKOUT 5:
EXERCISE

HAMS / QUADS

DURATION: 51 MINS

SETS

TARGET
REPS

TEMPO

REST

+ 10 partials
(all sets)

4-0-1-0

40 secs

Lying Leg Curls (body extended)

B1

Leg Press - Feet Narrow (feet and knees touching)

B2

Leg Press - Feet Wide

Wide Stance Barbell Back Squats


(glute emphasis)

D1

Heels Elevated Dumbbell Squats

D2

Stiff leg Dumbbell Deadlift - Toes Elevated

SET / WEIGHT / REPS

4-0-1-0
1 1/2s

4-0-1-0

80 secs

4-0-1-0

40 secs

15

4-0-1-0

21

4-0-1-0

80 secs

+ Optional: abs / core

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PHASE 4 - WORKOUT 1:
EXERCISE

CHEST / SIDE DELTS

SETS

TARGET
REPS

DURATION: 50 MINS

TEMPO

REST

30 Incline Dumbbell Press

3-0-1-0

80 secs

60 Incline Dumbbell Press

12

3-0-1-0

80 secs

Incline Barbell Bench Press with inward Intention

4-0-X-0

80 secs

Plyo Pushups - 3 sets narrow, 3 sets wide

21
(or failure)

4-0-1-0

40 secs

45 Incline Side Lying One-Arm Dumbbell Lateral


Raise

12

4-0-1-0

40 secs

Seated Two-Arm Dumbbell Lateral Raises

21

4-0-1-0

40 secs

+ NOS
(last set)

SET / WEIGHT / REPS

+ Optional: calves

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PHASE 4 - WORKOUT 2:
EXERCISE

BACK / HAMS

SETS

TARGET
REPS

DURATION: 52 MINS

TEMPO

REST

Bent Barbell Rows (outward Intention)

3-0-1-0

80 secs

One-Arm Dumbbell Rows

3-0-1-0

40 (after
each side)

Incline Prone Two-Arm Dumbbell Rows

+ NOS-X
(last set)

3-0-1-1

80 secs

Lying Leg Curls (body extended)

+ 10 partials
(all sets)

3-0-1-0

80 secs

Deadlifts (bent-knee)

4-0-1-0

2 Mins

SET / WEIGHT / REPS

+ Optional: abs / core

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PHASE 4 - WORKOUT 3:
EXERCISE

QUADS

DURATION: 52 MINS

SETS

TARGET
REPS

Barbell Front Squats - Heels Elevated 1-2

Dumbbell Squats (DBs beside hips)

Bulgarian Split Squats - front foot on a 6 box (back


foot on bench)

21

Leg Extensions

+ NOS-X
(last set)

+ NOS
(last set)

TEMPO

REST

4-0-1-0

80 secs

3-0-1-0

2 mins

4-0-1-0

0 (2m after
final set)

4-0-1-0

40 secs

SET / WEIGHT / REPS

+ Optional: calves

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PHASE 4 - WORKOUT 4:
EXERCISE

SQUAT / BENCH / DEADLIFT

SETS

TARGET
REPS

Barbell Back Squats (yes, squats again!)

8,6,4
8,6,4

Bench Press (with red bands)

10,8,6
10,8,6

Deadlifts (bent-knee)

2 sec
isometric

DURATION: 50 MINS

TEMPO

REST

4-0-1-0

2 mins

3-0-1-2

2 mins

3-0-3-0

2 mins

SET / WEIGHT / REPS

+ Optional: abs / core

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PHASE 4 - WORKOUT 5:
EXERCISE

ARMS / SIDE DELTS

SETS

TARGET
REPS

DURATION: 50 MINS

TEMPO

REST
40 (80
after final
set)

Standing Barbell Curls

4-0-1-0

B1

Reverse-Grip DB Preacher Curls (pronated)

10

4-0-1-0

B2

Dumbbell Preacher Curls (supinated)

12

4-0-1-0

40 secs

Incline Dumbbell Curls

+ NOS
(last 2 sets)

3-1-1-2

40 secs

Overhand Tricep Cable Pressdowns

15

+ NOS
(last 2 sets)

4-0-1-0

40 secs

E1

Parallel Bar Tricep Dips OR Machine Dips


(vertical torso)

15

E2

Seated Dumbbell Lateral Raises

10

SET / WEIGHT / REPS

4-0-1-0
BPak Strip
Sets(all sets)

3-0-1-1

80 secs

+ Optional: calves

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PHASE 5 - WORKOUT 1:
EXERCISE

CHEST / BACK

SETS

TARGET
REPS

DURATION: 50 MINS

TEMPO

REST

A1

Flat Barbell Bench Press

10

4-1-1-0

40 (this is
correct)

A2

Wide-Grip Pull-Ups

10

4-1-1-0

40 secs

B1

Incline Flyes

10

B2

Reverse-Grip Pull-Ups with Orange Bands

10

Incline Dumbbell Press

15

Two-Arm Bent-Over Dumbbell Rows

E1

Cable Crossovers (cable height high, hands together


in front of thighs at the bottom)

E2
F

4 sec
concentric

4-0-4-0
4-0-1-0

80 secs

4-0-1-0

40 secs

10

4-0-1-0

40 secs

10

4-0-1-0

Cable Crossovers (step forward and extend arms in


front to chin height)

10

+ NOS-X
(last set)

4-0-1-0

40 secs

Machine Rows

10

3 second
isometric

4-0-1-3

40 secs

1 1/2s

SET / WEIGHT / REPS

+ Optional: abs / core

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PHASE 5 - WORKOUT 2:
EXERCISE

QUADS / BICEPS

DURATION: 57 MINS

SETS

TARGET
REPS

TEMPO

REST

Leg Press (feet low)

+ CS-6 Sets

4-0-1-0

80 secs

Leg Extensions

+ CS-6 Sets

4-0-1-0

80 secs

Reverse Lunges (all on one side, then the other)

15

4-0-1-0

0 (40 after
final set)

Barbell Preacher Curls

4-0-1-0

40 secs

Seated Alternating Dumbbell Curls (one arm then


the other)

15

4-0-1-0

0 (2m after
final set)

Seated Cable Curls Facing away from apparatus

15

4-0-1-0

40 secs

+ NOS-X
(both sets)

SET / WEIGHT / REPS

+ Optional: calves

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PHASE 5 - WORKOUT 3:
EXERCISE

HAMS / DELTS / TRICEPS

SETS

TARGET
REPS

DURATION: 54 MINS

TEMPO

REST

4-0-1-0

80 secs

Weighted Glute-Ham Raises


(squeezing a 4" ball between knees)

Single-Leg Lying Leg Curls


(2 - 3" ball between knees)

+ 10 partials
(all sets)

4-0-1-0

0 (2m after
final set)

Stiff-Leg Dumbbell Deadlifts


(toes elevated)

21

+ NOS-X
(last set)

4-0-1-0

80 secs

D1

Seated Dumbbell Lateral Raises

4-0-1-0

D2

Standing Cable Lateral Raises

15

4-0-1-0

40 secs

Dumbbell Overhead Press

4-0-1-0

40 secs

Lying Barbell Tricep Extensions

21

4-0-1-0

40 secs

G1

Overhead Rope Extensions

15

4-0-1-0

G2

Close-Grip Pushups

21

4-0-1-0

SET / WEIGHT / REPS

40 secs

+ Optional: abs / core

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*** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! ***

PHASE 6 - WORKOUT 1:
EXERCISE

CHEST / DELTS / TRICEPS

DURATION: 74 MINS

SETS

TARGET
REPS

TEMPO

REST

Flat Dumbbell Press

+ NOS
(last set)

4-0-1-0

80 secs

30 Incline Dumbbell Press

10

+ NOS-X
(last set)

4-0-1-0

40 secs

Incline Barbell Bench Press

12

+ NOS
(last set)

4-0-1-0

80 secs

Flat Dumbbell Flys

10

+ NOS-X
(last set)

4-0-1-0

40 secs

75 Incline Standing Prone Lateral Raises

12

1 1/2s

4-0-1-0

40 secs

One-Arm Bent Over Cable Lateral Raises

15

+ NOS
(last set)

4-0-1-0

40 secs

60 Incline Supine (palms up) Front Raises

15

4-0-1-0

40 secs

Close-Grip Bench Press with Thin Bands

12

4-0-1-2

40 secs

Overhead Rope Extensions

21

4-0-1-0

40 secs

+ NOS-X
(last set)

SET / WEIGHT / REPS

+ Optional: calves

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*** ALL A.M WORKOUTS THIS PHASE ARE INTENDED TO BE EXCITATORY, KEEP THE WEIGHTS
ON THE HEAVY SIDE AND BE EXPLOSIVE (THOUGH KEEP FORM PERFECT OF COURSE) ***

PHASE 6 - WORKOUT 2 (AM):


EXERCISE

BACK / BICEPS

SETS

TARGET
REPS

DURATION: 59 MINS

TEMPO

REST

4-0-1-0

2 mins

Deadlift (bent-knee)

21,14,7,
7,14,21

Reverse-Grip Pull-Ups with 2 Orange Bands


(for NOS-X: bodyweight, then 1 band, then 2 bands,
done)

+ NOS-X
(last set)

3-0-1-0

80 secs

One-Arm Dumbbell Rows

12

+ NOS-X
(last set)

4-0-1-0

40 secs

Incline Dumbbell Curls

6 second
eccentric

6-0-X-0

80 secs

Standing BB Curls (drive elbows together + high into


shoulder flexion)

4-0-1-0

80 secs

SET / WEIGHT / REPS

+ Optional: abs / core

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PHASE 6 - WORKOUT 2 (PM):
EXERCISE

BACK / BICEPS

DURATION: 59 MINS

SETS

TARGET
REPS

TEMPO

+ NOS
(ALL sets)

4-0-1-0

REST

A1

60 Incline Supine Overhead Reverse-Grip Pulldowns

15

A2

Seated Cable Rows

15

4-0-1-0

A3

Reverse-Grip Pulldowns

15

4-0-1-0

A4

Incline Prone Two-Arm Dumbbell Rows

6 second
isometric

4-0-1-6

80 secs

One-Arm Dumbbell Rows


(no rest between arms)

12

+ NOS-X
(last set)

4-0-1-0

80 secs

C1

Two-Arm High Cable Curls

15

C2

Alternating Prone Spider Curls


(alternate starting arm each set)

12

C3

Cable Curls facing away from apparatus

21

SET / WEIGHT / REPS

4-0-1-0
+ NOS
(last set)

4-0-1-0
4-0-1-0

2 mins

+ Optional: abs / core

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PHASE 6 - WORKOUT 3 (AM):
EXERCISE

QUADS / HAMS

SETS

TARGET
REPS

DURATION: 59 MINS

TEMPO

REST

Reverse Lunges (DBs beside hips) (torso same angle


as shin)

15

4-0-1-0

0 (80 after
final set)

Barbell Back Squats

4-0-1-0

2 mins

Dumbbell Squat - Heels Elevated

21

4-0-1-0

40 secs

Single-Leg Deadlifts

21

4-0-1-0

0 (40 after
final set)

Barbell Stiff-Leg Deadlifts

15

4-0-1-0

40 secs

Leg Press (feet high, wide and externally rotated)

12

4-1-1-0

40 secs

bottom half
reps only

+ NOS
(last set)

SET / WEIGHT / REPS

+ Optional: calves

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PHASE 6 - WORKOUT 3 (PM):
EXERCISE

HAMS / QUADS

DURATION: 59 MINS

SETS

TARGET
REPS

TEMPO

REST

2 second
stretch

4-2-1-0

0 (2m after
final set)

Single-Leg Leg Press


(foot high with downward intention)

21

B1

Barbell Front Squats

15

3-0-1-0

B2

Barbell Back Squats

10

4-0-1-0

B3

Leg Press - Feet High & Wide


(glute / ham emphasis)

15

4-0-1-0

B4

Lying Leg Curls - Body Extended

4-0-1-0

B5

Lying Leg Curl - Body Flexed

B6

Walking Lunges

15

+ 10 partials
(all sets)

SET / WEIGHT / REPS

4-0-1-0
4-0-1-0

3 mins

+ Optional: calves

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PHASE 6 - WORKOUT 4:
EXERCISE

BACK / CHEST / ARMS

SETS

TARGET
REPS

DURATION: 59 MINS

TEMPO

REST

A1

Underhand-Grip One-Arm Dumbbell Rows

10

4-0-1-0

40 (this is
correct)

A2

Flat Dumbbell Press

12

4-1-1-1

40 secs

B1

Seated Cable Rows (shoulder-width grip)

10

B2

30 Dumbbell Press

10

C1

Reverse-Grip Pulldowns (FULL retraction and


depression)

15

C2

Plyo Pushups

21

D1

Overhead Rope Extensions

12

D2

Incline Dumbbell Curls

12

Standing Barbell Curls

12

* note the
tempo

* 5-4-2-0
4-0-1-0

* note the
tempo

+ NOS
(last set)

40 secs

* 4-4-4-0
4-0-1-0

2 sec iso

SET / WEIGHT / REPS

40 secs

4-0-1-2
4-0-1-0

40 secs

4-0-1-0

40 secs

+ Optional: abs / core

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PHASE 6 - WORKOUT 5:
EXERCISE

QUADS / HAMS

DURATION: 51 MINS

SETS

TARGET
REPS

TEMPO

REST

Leg Press (feet low)

+ CS-6 Sets

4-0-1-0

80 secs

Leg Extension

+ CS-6 Sets

4-0-1-0

80 secs

Lying Leg Curls (hips extended)

10

BPak Strip
Sets(all
sets)

4-0-1-0

80 after
each set

Glute-Ham Raises

4-0-1-0

40 secs

SET / WEIGHT / REPS

+ Optional: calves

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PHASE 6 - WORKOUT 6 (AM):
EXERCISE

HAMS / BACK / SIDE DELTS

SETS

TARGET
REPS

TEMPO

REST

4-0-1-0

80 secs

Stiff-Leg Deadlifts

21

Deadlifts (bent-knee)

+ NOS
(last set)

4-0-1-0

80 secs

Reverse-Grip (assisted) Pull-Ups

+ NOS
(last set)

4-0-1-0

80 secs

Seated Dumbbell Lateral Raises

+ NOS
(last set)

4-0-1-0

80 secs

DURATION: 59 MINS

SET / WEIGHT / REPS

+ Optional: abs / core

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PHASE 6 - WORKOUT 6 (PM):
EXERCISE

REAR DELTS / BACK / HAMS

SETS

TARGET
REPS

TEMPO

REST

4-0-1-0

40 secs

Bent Over Dumbbell Lateral Raises

12

Bent Over Cable Lateral Raises(chest up)

12

+ NOS
(last set)

4-0-1-0

40 secs

Reverse-Grip Pulldowns

10

2 Sec
Stretch

4-2-1-0

40 secs

Straight-Arm Cable Pullovers

21

4-0-1-0

40 secs

Bent-Over Barbell Rows

4-0-1-0

40 secs

F1

Lying Leg Curls - Toes in

12

4-0-1-0

F2

Lying Leg Curls - Toes neutral

12

4-0-1-0

F3

Lying Leg Curls - Toes out

12

4-0-1-0

+ NOS
(last set)

DURATION: 59 MINS

SET / WEIGHT / REPS

80 secs

+ Optional: abs / core

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PHASE 6 - WORKOUT 7:
EXERCISE

CHEST / ARMS

DURATION: 74 MINS

SETS

TARGET
REPS

TEMPO

REST
40 secs

Flat Barbell Bench Press with thin red bands

12

+ NOS
(last set)

4-0-1-0

B1

Incline Dumbbell Press

10

+ NOS-X
(last set)

4-0-1-0

B2

Cable Crossovers

10

4-2-1-0

40 secs

D1

Plyo Pushups

15

4-0-1-0

40 (this is
correct)

D2

Pushups

15

4-0-1-0

40 secs

Machine Preacher Curls

12

4-0-1-0

40 secs

Incline Dumbbell Curls

21

4-0-1-0

40 secs

G1

Standing Barbell Reverse Curls

10

4-0-1-0

G2

Standing Barbell Curls

10

4-0-1-0

40 secs

Reverse-Grip Tricep Pushdowns

4-0-1-0

40 secs

+ NOS
(last set)

+ NOS-X
(last set)

SET / WEIGHT / REPS

+ Optional: calves

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Jos Rincn N2LKVEZK

48

GRADUATE
Printable Workout Sheets
PHASE 6 - WORKOUT 8:
EXERCISE

HAMS / QUADS

DURATION: 60 MINS

SETS

TARGET
REPS

TEMPO

+5 partials
all sets

4-0-1-0

A1

Lying Leg Curls (body extended)

A2

Barbell Back Squats

4-0-1-0

A3

Alternating Dumbbell Lunges

4-0-1-0

A4

Dumbbell Squats (DBs beside hips)

21

4-0-1-0

B1

Leg Press - Feet Narrow

4-0-1-0

B2

Leg Press - Feet Wide

4-0-1-0

B3

Leg Extensions

B4

Stiff-Leg Deadlifts

15

4-0-1-0

B5

Seated Leg Curls

21

4-1-1-0

+ Optional: abs / core

WWW.MI40X.COM
Jos Rincn N2LKVEZK

3 sec
isometric

REST

SET / WEIGHT / REPS

2 mins

4-1-1-3

3 mins
END OF 40 DAYS

49