Physique Athlete 1.

0 Training Routines/Splits and Cycles Cycle 1 Length: 4-6 Weeks (beginners go 12-weeks) Rep range: 6-12 Rest Between Sets: 60-90 seconds Rep Cadence: 2-seconds up/positive, 4-seconds down/negative, 1-second pause at top and bottom of movement (this is a guide, dont over-think it) Recovery 48-Hours Between bodyparts Note: Count only each working set (not warmups). **Check form notes in yellow, these are my personal exercise favorites. YOU ARE COUNTING TOTAL SETS, NOT REPS

Inside Training Cycle1) 2 day split, train 4 days per week only. Best bet, train; Monday, Tuesday, Thursday, Friday o Rest; Wednesday, Saturday & Sunday Split body into 2 workouts; Workout A: Mondays & Thursdays o Quads, Hamstrings, Calves, Abdominals, Low Back Workout B: Tuesday & Thursday o Back, Chest, Shoulders, Biceps/Forearms, Triceps

Physique Athlete 1.0 Training Routines/Splits and Cycles

The Exercises For Cycle-1) Workout A: Mondays & Thursdays Quads, Hamstrings, Calves, Abdominals, Low Back Exercise Barbell Squats or Leg Press Leg Curls **Standing Calf Raises Sets x Reps 5 x 6 to 12 5 x 6 to 12 5 x 6 to 12

>On standing calf raises, make sure knees are slightly bent on way up, knees locked at bottom for full stretch, motion going up should feel like youre jumping, knees bent slightly for max contraction at top. (you dont jump with your knees locked) >Use weight that you can handle do you get a full contraction at top portion of movement Sti! Leg Deadlifts 5 x 6 to 12

(use dumbbells or barbell o! platform for greater range of motion) **On Stiff legged deadlifts, use close stance; go excellent stretch for hamstrings and low back complex (targets low back better than regular deadlifts in my opinion) Abdominals Legs Ups On 45-degree bench or Sit Ups on Stability Ball (feet secured) 5 x 6 to 12

Physique Athlete 1.0 Training Routines/Splits and Cycles Workout B: Tuesday & Thursday Back, Chest, Shoulders, Biceps/Forearms, Triceps Exercise Close grip overhead pulley pulldowns Sets x Reps 5 x 6 to 12

**On Close grip overhead pulley pulldowns, use underhand grip, focus on pulling bar to waist line; targets high lats, (for wide looking back) Medium/Shoulder grip overhead pulley pulldowns 5 x 6 to 12

** On Medium/Shoulder overhead pulley pulldowns, use overhand grip, focus on head up, with back arched in contracted position; targets mid, upper back (back thickness) Barbell or Dumbbell Chest Presses **When using a barbell, use shoulder width grip Dumbbell Side laterals Rear dumbbell flyes Standing Barbell or Dumbbell curls Reverse Barbell Curls Medium Grip Tricep Pulley Pushdowns 5 x 6 to 12 5 x 6 to 12 5 x 6 to 12 5 x 6 to 12 5 x 6 to 12 5 x 6 to 12

Physique Athlete 1.0 Training Routines/Splits and Cycles

Training Cycle-2) Length: 4-6 Weeks (beginners go 8-weeks) Rep range: 6-12 Rest Between Sets: 60-90 seconds Rep Cadence: 2-seconds up/positive, 4-seconds down/negative, 1-second pause at top and bottom of movement (this is a guide, dont over-think it) Recovery 96 Hours Between bodyparts Note: Count only each working set (not warmups). **Check form notes in yellow, these are my personal exercise favorites. YOU ARE COUNTING TOTAL SETS, NOT REPS Inside Training Cycle2) 3 day split, train 3 days on 1 o!, then repeat. (may take 2 o! if still sore) Does not t into a standard 7-day week, BUT you may alter it to t your schedule, like taking weekends o!, or training every weekend. Split body into 3 workouts; Push/Legs/Pull Workout A: Push w/Abs o Chest, Front Delts (Shoulders), Triceps and Abdominals Workout B: Legs w/Low Back o Quads, Hamstrings, Calves, and Low Back Workout C: Pull, /Side & Rear Delts o Back, Side/Rear Delts (Shoulders), Biceps and Forearms

Physique Athlete 1.0 Training Routines/Splits and Cycles

Workout A: Chest, Front Delts (Shoulders), Triceps and Abdominals Exercise Decline or Incline Dumbbell Chest Presses **When using a barbell, use shoulder width grip Dumbbell or Cable Flyes Barbell (military) or dumbbell overhead presses EZ Bar French Presses (seated or lying) Medium Grip Tricep Pulley Pushdowns Legs Ups On 45-degree bench Sit Ups on Stability Ball (feet secured) 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12 Sets x Reps 4 x 6 to 12

Workout B: Quads, Hamstrings, Calves, and Low Back Exercise Medium Stance Barbell Squats Wide Stance (frog) Leg Press Leg Curls **Sti! Leg Deadlifts Sets x Reps 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12

(use dumbbells or barbell o! platform for greater range of motion) **On Stiff legged deadlifts, use close stance; go excellent stretch for hamstrings and low back complex (targets low back better than regular deadlifts in my opinion) **Standing Calf Raises 4 x 6 to 12

>On standing calf raises, make sure knees are slightly bent on way up, knees locked at bottom for full stretch, motion going up should feel like youre jumping, knees bent slightly for max contraction at top. (you dont jump with your knees locked)

Physique Athlete 1.0 Training Routines/Splits and Cycles >Use weight that you can handle do you get a full contraction at top portion of movement Seated Calf Raise 4 x 6 to 12

Workout C: Back, Rear/Side Delts, Biceps and Forearms Exercise Sets x Reps

Barbell Rows with a shoulder width/underhand grip 4 x 6 to 12 Dumbbell Shrugs Straight Arm Pulldowns Dumbbell Side laterals Rear dumbbell flyes Standing Barbell Curls Cable Preacher Curls Reverse Barbell Curls 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12

Physique Athlete 1.0 Training Routines/Splits and Cycles Training Cycle-3) Length: 4-6 Weeks (Must have completed training cycles 1 and 2 NOT For Beginners) Rep range: 6-12 Rest Between Sets: 60-90 seconds Rep Cadence: 2-seconds up/positive, 4-seconds down/negative, 1-second pause at top and bottom of movement (this is a guide, dont over-think it) Recovery 120-Hours Between bodyparts (or more) Note: Count only each working set (not warmups). **Check form notes in yellow, these are my personal exercise favorites. YOU ARE COUNTING TOTAL SETS, NOT REPS Inside Training Cycle3) 4 day split, train 4 days on 1 o!, then repeat. For advanced trainees, as this cycle does not t into a standard 7-day week. Note: Upper body not worked on consecutive days, but smaller upper body muscles in shoulder and arms, which need less time to recoup energy stores are worked more often. Split body into 4 workouts: Chest/Back, Quads/Hams, Shoulders/Arms, Abs/Calves Workout A: Chest/Back Workout B: Quads/Hamstrings Workout C: Shoulders/Arms Workout D: Abs/Calves

Physique Athlete 1.0 Training Routines/Splits and Cycles

Workout A: Chest & Back Exercise **Parallel Bar Dips **Must use wide grip, and head down, chin on chest **Decline or Incline Dumbbell Chest Presses **When using a barbell, use shoulder width grip Dumbbell or Cable Flyes Flat Dumbbell Chest Presses 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12 Sets x Reps 4 x 6 to 12

Barbell Rows with a shoulder width/underhand grip 4 x 6 to 12 Medium/Shoulder grip overhead pulley pulldowns Dumbbell Shrugs Straight Arm Pulldowns 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12

Workout B: Quads & Hamstrings Exercise Medium Stance Barbell Squats **Hack Slide Sets x Reps 4 x 6 to 12 4 x 6 to 12

**On Hack Slide use close stance, push out pelvis at start of movement (sissy squat motion); targets outer quads/thigh sweep. Wide Stance (frog) Leg Press Leg Extensions 4 x 6 to 12 4 x 6 to 12

Physique Athlete 1.0 Training Routines/Splits and Cycles **Sti! Leg Deadlifts 4 x 6 to 12

(use dumbbells or barbell o! platform for greater range of motion) **On Stiff legged deadlifts, use close stance; go excellent stretch for hamstrings and low back complex (targets low back better than regular deadlifts in my opinion) Leg Curls 4 x 6 to 12

Workout C: Shoulders/Arms Exercise Barbell presses without lockout Wide grip barbell upright rows 45-Degree Rear dumbbell flyes Sets x Reps 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12

EZ Bar Lying French Press Overhead Rope Pulls Medium grip pulley pushdowns

4 x 6 to 12 4 x 6 to 12 4 x 6 to 12

Close Grip Cable Preacher Curls Wide Grip Barbell Curls Zottman Dumbbell Curls

4 x 6 to 12 4 x 6 to 12 4 x 6 to 12

Physique Athlete 1.0 Training Routines/Splits and Cycles Workout D: Abdominals & Calves Exercise Sit Ups on Stability Ball (feet secured) Legs Ups On 45-degree bench Sit Ups On 45-degree bench Seated Calf Raise **Standing Calf Raises Sets x Reps 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12 4 x 6 to 12

**On standing calf raises, make sure knees are slightly bent on way up, knees locked at bottom for full stretch, motion going up should feel like youre jumping, knees bent slightly for max contraction at top. (you dont jump with your knees locked) ***Toe Press on Leg Press 4 x 6 to 12

***CAUTION, MUST KEEP SPOTTER PINS IN LEG PRESS AT ALL TIMES) Note: For calves, use weight that you can handle do you get a full contraction at top portion of movement