Академический Документы
Профессиональный Документы
Культура Документы
7- DAY
PRIMER PHASE
By Ben Pakulski
Honors Kinesiology Degree, CSCS, ACE, MAT
www.benpakulski.com
7-DAY
PRIMER PHASE
LEGAL DISCLAIMER
The information presented in this work is by no way intended as medical advice or as a substitute for medical counselling.
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 Pakulski Fitness International, 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 Pakulski Fitness International, or its aliates 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.
www.benpakulski.com
7-DAY
PRIMER PHASE
Welcome To The 7-Day Primer Phase
The Philosophy
MI40-Foundation is a high intensity, high volume, overload type of workout system. In order for you to maximally benet
from this program, it is ABSOLUTELY NECESSARY that you:
01
01
02
03
04
05
06
ELIMINATE extraneous movement. The ONLY movement that exists in this program is the movement necessary
to move the target muscle through its range of motion. NOT any other part of your body. NO swinging. NO
momentum. EVER! There is no place for it in this program. Again, watch the online videos to see how I coach my
students and listen for the cues I give them to lock down their form.
www.benpakulski.com
7-DAY
PRIMER PHASE
This program is not only designed to build maximal amounts of muscle in a very short time, but also to train your body and
your nervous system on how to move so that you continue to grow going forward, long after youve completed the
MI40-Foundation program!
There should be NO plateaus when you know how to manipulate the variables within MI40-Foundation.
The goal of this MI40-Foundation Primer Phase is to begin to teach the body and brain to
rewire your current patterns of movement and replace them with the optimal ones for
symmetrical growth and maximal muscle stimulus.
Forced reps will teach your body the wrong patterns and create inconsistencies which slow the learning process. Ever
notice how your best body parts feel the most natural and you dont even have to think about them when you train? This is
NOT coincidence. Your brain has stored a more optimal movement pattern than you have for other (weaker) body parts.
Before starting this 7-Day Primer Phase, please take the time to watch the Exercise Execution Videos and read the Exercise
Execution Guide (AT LEAST once). Every time you re-watch / re-read, you will learn something new.
>
www.benpakulski.com
7-DAY
PRIMER PHASE
The goal is to train the body and brain to move how YOU want them to. Pay attention to detail. Create GREAT habits.
Dont allow yourself to break them, ever.
* NOTE: if you plan on starting MI40-Foundation on a Monday for example, this primer phase must begin
10 days prior (which would be on a Friday)....
This ensures 3 days COMPLETELY OFF before beginning MI40-Foundation. Use these o days to ensure you have
everything you will need to complete the program successfully.
01
Order supplements
Get a massage or 2
Stretch
Review ALL of the MI40-Foundation materials closely.
Rest and mentally prepare to give the program max eort!
www.benpakulski.com
7-DAY
PRIMER PHASE
The Keys to Execution in the PRIMER Phase
01
02
03
04
One-second movements
Stimulate All Points of the strength curve.
Take approximately 1 second to move from the contracted position to the lengthened position, and
The exercises in the Primer Phase are chosen to ensure you train each muscle through its full contractile range.
vice-versa.
The work here is done for you!
Just follow the workouts.
1-2-1-2, with NO additional time used pausing at the bottom OR the top of any exercise.
www.benpakulski.com
7-DAY
PRIMER PHASE
05
Lock it down!
ZERO extraneous movement or body english. The only thing(s) moving should be the joint(s) you are training.
a.k.a No hip movement when doing bicep curls!
No body-English
DO NOT start movements by jerking from
other parts of the body or using momentum.
This is a no-no.
Squueeeze!
Perform a 2-second squeeze in the contracted position with conscious intent to really contract the working
muscle HARD! (e.g; hold at the top of a bicep curl for a 2 count, or hold for 2 seconds at the bottom a lat
pulldown)
One-second movements
Take approximately 1 second to move from the contracted position to the lengthened position, and
vice-versa.
Consistent Tempo!
1-2-1-2, with NO additional time used pausing at the bottom OR the top of any exercise.
www.benpakulski.com
7-DAY
PRIMER PHASE
Executing the Primer Workouts
The Primer workouts will be performed in a giant set fashion. This means you will complete one exercise for each body
part with no rest between sets. Once you have completed all three exercises, rest for 180 seconds (3 minutes).
Example:
Example
Exercise 1, no rest
Exercise 2, no rest
Exercise 3, rest 3 minutes
Repeat for the indicated number of sets.
When selecting your weight, remember that there will be a lot of time under tension (TUT) so start lighter than you
normally would.
Your perceived exertion should be about 60% of your maximum output.
**This is NOT 60% of your 1 rep max, but 60% perceived exertion.
The goal here is training the correct form and wiring the movement pattern into your brain, not trying to kick your @$$.
(that will come later.)
www.benpakulski.com
7-DAY
PRIMER PHASE
The 7-Day Primer Workouts
Day 1 - Back / Rear Delts / Biceps
INTENSITY: *60%
Exercise
Rest
Sets
Reps
Tempo
(Seconds)
A1
15
2-1-2-1
A2
15
2-1-2-1
A3
BB Curls
15
2-1-2-1
180
B1
20
2-1-2-1
B2
15
2-1-2-1
B3
12
2-1-2-1
180
www.benpakulski.com
15
7-DAY
PRIMER PHASE
Day 2 - Chest / Side Delts / Triceps
INTENSITY: *60%
Exercise
Rest
Sets
Reps
Tempo
(Seconds)
A1
BB Bench Press
12
2-1-2-1
A2
DB Lateral Raises
20
2-1-2-1
A3
15
2-1-2-1
180
B1
15
2-1-2-1
B2
15
2-1-2-1
B3
15
2-1-2-1
180
www.benpakulski.com
10
7-DAY
PRIMER PHASE
Day 3 - Quads / Hamstrings / Calves
INTENSITY: *60%
Exercise
Rest
Sets
Reps
Tempo
(Seconds)
A1
12
2-1-2-1
A2
BB Quad Squats
20
2-1-2-1
A3
15
2-1-2-1
180
B1
12
2-1-2-1
B2
Leg Extensions
15
2-1-2-1
B3
20
2-1-2-1
180
www.benpakulski.com
11
7-DAY
PRIMER PHASE
Day 4 - Back / Rear Delts / Biceps
INTENSITY: *80%
Exercise
Rest
Sets
Reps
Tempo
(Seconds)
A1
15
2-1-2-1
A2
15
2-1-2-1
A3
15
2-1-2-1
180
B1
12
2-1-2-1
B2
20
2-1-2-1
B3
15
2-1-2-1
180
www.benpakulski.com
12
7-DAY
PRIMER PHASE
Day 5 - Chest / Side Delts /Triceps
INTENSITY: *80%
Exercise
Rest
Sets
Reps
Tempo
(Seconds)
A1
12
2-1-2-1
A2
DB Overhead Press
20
2-1-2-1
A3
15
2-1-2-1
180
B1
15
2-1-2-1
B2
20
2-1-2-1
B3
15
2-1-2-1
180
www.benpakulski.com
13
7-DAY
PRIMER PHASE
Day 6 - Quads / Hamstrings / Calves
INTENSITY: *80%
Exercise
Rest
Sets
Reps
Tempo
(Seconds)
A1
Hack Squats
20
2-1-2-1
A2
12
2-1-2-1
A3
20
2-1-2-1
180
B1
Romanian Deadlifts
15
2-1-2-1
B2
20
2-1-2-1
B3
15
2-1-2-1
180
Day 7 OFF
Take 3 Days Rest, Then Begin MI40-Foundation!
www.benpakulski.com
14