Written by Jacob Schepis & Lyndon Purcell

Jacob Schepis and Lyndon Purcell are not an Accredited Practicing Dietitian or Exercise Physiologist, therefore the above content should not be
taken as medical advice, in place of medical advice or to treat any disease. You should seek a medical professional before undergoing any
nutritional or physical intervention.
 PROGRAM OVERVIEW
This program was designed for the purpose of enhancing and highlighting the
parts of the male physique that contribute to a jacked and yolked physique.

By following this program, you will be focusing on areas such the biceps,
triceps, deltoids, chest upper-back and abs. All of the body parts that will be
on display when you’re at the beach!

This program is the result of a collaborative effort between coaches who have
dedicated years towards obtaining knowledge of the scientific principles of
exercise and training, as well as hands-on practical experience achieving
results for themselves and countless others.

What makes this program so successful is the intentional manipulation of the

relationship that exists between volume, frequency and intensity of training.

This style of training, which prioritise a higher volume and frequency of the
targeted body parts, will help to allow for fat to be lost and the size of the
muscle to be maintained or increased. This is important as muscle provides
size, shape and contributes immensely to creating that “swole” look that men
desire so badly.

The program starts off easy, in order to allow the user to adapt to the
frequency of training, and then progresses quickly. Linear increases of volume
over the 5 weeks are utilised in order to achieve overload, while undulating rep
schemes and exercise variation are utilised within each week in order to
achieve appropriate fatigue management.

Ideally when using this program, a constant weight should be used for each
exercise, each week. Therefore, you should attempt to select a weight that
feels relatively comfortable for weeks 1 and 2, feels moderately hard for weeks
3 and 4 and finally when week 5 rolls around you feel like you’ll have to give
everything you have in order to achieve the set and rep targets.
 REQUIRED:
Before we get underway, there are a number of things you will need to have
readily available to you. If you don’t have them, its not the end of the world.
Simply shoot us an email and we can update your plan…

1. Gym membership to a commercial gym (barbells & dumbbells); and

2. Commitment, and a can-do attitude (no half arsing anything now).

HOW TO USE THIS PROGRAM.

STEP 1) Exercise Selection
On each of the four programmed days, you have the ability to select from a
number of exercises in the drop down menu. For the best results, select
movements that you are familiar with and can perform with good technique.

When you have the same muscle group multiple times within a session, it is
important to select the more difficult movements earlier in the session with the
subsequent exercises consisting of isolation or machine based movements.

For Example..

Day 2:
Quads – High Bar Squat
Quads – Leg Press
Quads – Leg Extension

This will allow you to perform the difficult movements with better technique
and cause a greater load which will contribute to increasing overall volume.
Step 2) Load Selection & Rate of Perceived Effort.
An ideal weight to use is one that you can perform with good technique and
reach the desired number of Rate of Perceived Effort (RPE)..

If your technique breaks and you miss a rep, you have failed to meet your RIR
unless an RIR of 0 is prescribed.

Step 3) Rest Periods

To maximise your results, your rest periods must be long enough to ensure
that you can maintain the same weight throughout an exercises meeting the
RIR prescribed.

A failure to rest long enough resulting in muscular failure or a decrease in

performance will mean that your overall training volume is lower.

As A Rule of Thumb:

When performing 4-8 Reps: As long as necessary to perform the next set

When performing 8-20 Reps: 90-120 seconds.

Step 4) Week 1: Intro Week

The first week of your program will have modest amounts of volume (number
of sets) and RPEs.

This is designed to accustom you to the new exercises, volume, frequency

and intensities and prepare you for the subsequent weeks of hard, overloading
training.

Start by hitting the top end of the rep range for the prescribed RPE.

For example, 3x8-12 @ RPE 7 means you hit 3x12 reps @ 100kg at an RPE
of 7.

If you over/undershoot the RPE or don’t reach the top end of the rep range,
don’t fret. Simply adjust the weight up/down for the following week.
Weeks 2-6: Progressive Overload
The goal of this program is to increase the amount of volume you perform and
the intensity you perform it at through weeks 1-6. As you will notice the RPE
gradually decreases, whereby week 6 requires that you push yourself to the
limits.

It is imperative that you ensure that the program becomes increasingly difficult
as you progress through the weeks. If you are extremely sore and fatigued in
week 2 of the program, you are using weights that are far too great, and we
advise that you adjust your load selection to hit the prescribed RPE.

If you reach the RPE correctly as prescribed, you will notice that soreness and
fatigue will accumulate as you progress through the program with weeks 5 and
6 being extremely challenging before you deload.

You will notice you have rep ranges for all of your exericses. This is called a
double progression model of overload.

Start in week 2 by adding weight and hitting the bottom end of the rep range.

Each week, aim to add reps FIRST until you hit the top end of the rep range
for the prescribed RPE.

Once you have hit all sets at the top end of the rep range, add weight and
repeat.

EXAMPLE: Squats 3x8-10

Week 1 - 3x10 @ 100kg RPE 7

Week 2 – 3x8 @105kg RPE 8
Week 3 – 3x9 @ 105kg RPE 8
Week 4 – 3x10 @105kg RPE 9
Week 5 – 3x8 @ 110kg RPE 9
Week 6 – 3x9 @ 110kg RPE 9-10
Week 7- 2x8 @ 105kg RPE 7
Step 5) Week 7: Deload
In week 6, you should be fatigued and sore. This is why we have cut the total
volume you perform in half and ensured that you stay well away from
muscular failure aiming for an RPE of 7.

No exercises should be challenging in this week, and you will gradually feel
less and less sore and fatigued as week 7 draws to a close.

This program can be re-used multiple times. Simply start the program again
from week 1 with the goal of using a greater load to reach your RPE targets.

Step 6) Executing The Program

Warming Up:

It is imperative to ensure you are adequately prepared physically and mentally

for your session. Start each session by performing basic movement
preparation/corrective exercises for the primary muscle groups being training.

STEP 1: Movement Prep

Watch these videos for example warm up routines.

Upper Body Warm Up Routine
Lower Body Warm Up Routine

STEP 2: Warm Up Sets

Before jumping straight into your working weights, perform a 3-5 warm up sets
for your first exercises and for each major movement such as squats and
deadlifts.

Warm up protocol for major lifts:

Ø 8x 20% of target load

Ø 5x 50% of target load
Ø 3x 75% of target load
Ø 2x 85% of target load
Begin working sets.
Warm up protocol for accessory lifts:

For smaller muscle groups or exercises in the middle/end of your program,

you don’t need to perform as many warm up sets.

If you feel you need to ‘feel’ out the movement, simply perform 1-2 ‘feel sets’
before getting into your working sets.

Nutrition Guidelines

FAT LOSS DIET

For best results, this program should be combined with appropriate diet
guidelines outlined in the template.

If you would like one – on – one nutrition support in conjunction with this
program, please see our website for nutritional coaching.

In your template there is nutrition targets based on your current and target
body weight. The approach over the 7 weeks utilises the JPS 5:2 System to
maximise fat loss, muscle retention and negate the negative side effects of
dieting.

5:2 within the week:

Ø 5 days using your self created meal plan (low days)

Ø 2 days tracking calories/macros with myfitnesspal (high days)

The 5 low days in your diet you are to follow your self-created meal plan.

The 2 high days in your diet you can either follow your self-created meal plan,
adding in food to meet the additional carb requirements OR track your calories
and macros for greater flexibility.

The 5:2 concept is also incorporates a low/high day diet structure within each
week, with 5x low calorie days and 2x higher calorie days.
The first 5 days of the week are low days to maximise fat loss creating a
calorie deficit.

The 2 high days see your calorie intake increase to maintenance over the
weekend. The reason for this is that it will provide not only additional calories
for the weekend, but also improve recovery, adherence to the diet and
maintain metabolic and hormonal health.

5:2 over 7 weeks:

The 5:2 concept extends beyond just a weekly structure, but also to the entire
7 weeks.

This is achieved by having 5 dieting weeks aiming to maximise fat loss,

followed by 2 weeks of reverse dieting. The 2 weeks of reverse dieting will see
your daily and weekly calorie intake increase towards maintenance.

The reason for this is to:

- Slow down your rate of fat loss;

- Improve performance during your final hard week of training;
- Allow for better recovery in your deload;
- Increase energy availability to preserve hormonal and metabolic health;
and
- Prevent weight rebound upon completion of the program.

Notes:

Ø If you are familiar with calories/macro counting, you will be in a great

position to make the most of this program from the get go.
Ø If you are unfamiliar with calorie/macro counting, it may take a few
weeks to learn how to use myfitnesspal, familiarise yourself with the app,
weighing and measuring food portions and matching foods to macros.
Ø Start by creating your own custom meal plan for your low days using
calorie king or myfitnesspal and entering your plan into the template.
Ø Minimise the time you spend on MFP during the week, and aim to stick
to your self -created meal plan.
Ø On the 2x high days, add in foods of preference and allow yourself
greater flexibility with your diet, but ensure you minimise consumption of
 foods that may trigger binge eating or exceeding your calorie/macro
targets.

Diet Plan Overview

Weeks 1-5:

Weeks 1-5 are designed to maximise fat loss by creating an energy deficit.
The structure of your week will see you have 5x low calorie days on Monday-
Friday with 2x High Calorie days on Saturdays and Sundays.

• Your scale weight may climb after your high days, but this is not due to
fat gain. Be sure to take weekly averages and assess the changes in
your scale weight over the course of the 5 weeks.

Weeks 6&7:

Weeks 6 & 7 are designed to maintain your new weight loss and reverse the
physiological and psychological stress of dieting by increasing your daily and
weekly calorie intakes. This will not only maximise your training performance
and recovery during your hardest training week, but also set you up for future
dieting phases.

The structure of your week will see you have 4x lower calorie days on
Monday-Thursday with 23x High Calorie days on Friday-Sunday.

• Your scale weight may climb during this period, but if you follow your
targets, any additional weight will most likely be water weight, gut mass
and NOT fat gain.

MASS GAIN DIET

The mass gain diet is far simpler than the fat loss diet.

Simply put, weekly calorie intake is spread across low/high days for non-
training days and training days.
There is nothing inherently magic to this, however, many individuals report
increased appetite on days that training is performed.

Weeks 1-5:

Weeks 1-5 see calorie intake hold constant at a surplus based on target
weight.

Weeks 6&7:

The final two weeks see calorie intake increase across the week to maximise
performance and support recovery in the hardest and lightest training week.

Tracking Calories & Macros

Tracking calories and macros will not only allow you to create a diet that is
flexible, enjoyable and realistic long term, but will teach you some valuable
skills as they relate to diet.

Do:

Ø Weigh and measure your food using digital scales.

Ø Measure all food raw in grams;
Ø Use tick approved foods where applicable;
Ø Track your food in advance, before you eat it.

Don’t:

o Weigh foods cooked or in metrics that you are not familiar with;
o Eyeball or guess foods that are high calorie (such as peanut butter);
o Select foods in myfitnesspal with the lowest calories or don’t match the
food item you’ve eaten.
o Track food after you have eaten it;
o Spend too much time on the app fiddling around with your food or
macros.

Watch these videos:

 1. What Are Calories & Macros?
2. How To Weigh & Measure Food Portions
3. How To Set Up Myfitnesspal
4. How To Track Calories - Myfitnesspal
5. Fat Loss & Spot Reduction
6. Eating Out

Dealing with hunger and cravings

Dieting for fat loss brings with it a number of side effects, most prominent are
hunger and cravings.

To minimise hunger and cravings try to:

Ø Eat a high volume diet (foods that take up a lot of space on your plate for
very little calories – e.g. big bowls of salads.
Ø Incorporate 1-2 foods each day that you enjoy (provided they don’t
trigger binge eating);
Ø Drink lots of water between, before, during and after meals.
Ø Utilise low calorie foods such as sugar free jelly.
Ø Consume caffeine between meals during periods of fasting to suppress
your appetite.
Ø Eat protein as advised with each meal.

Dealing with feeling full

If you’re in a massing phase and you’re struggling to get your calories in,
adjust the desirability of food to help maximise calorie intake by:

Ø Eat a low volume diet (foods that take up a less space on your plate for
very high amounts calories – e.g. Gatorade, nuts, oils, et.
Ø Incorporate the vast majority of your diet from foods that you enjoy and
feel like eating (provided they don’t cause you to become too full and
hinder caloric intake);
Ø Drink less water before, during and after meals.
Ø Lower caffeine intake.
Ø Space calories evenly throughout the day.
Ø Drink more liquid calories, such as milkshakes with protein etc.
 Tracking Progress
In your progress tracker, record your body weight and daily calorie/macro
intake along with other important metrics such as mood, energy and sleep.

Scale weight: Take body weight measurements in the same conditions each
day or week: upon waking, before eating and after voiding.

Progress pictures: Front, Side, Back (wear crop top and shorts!)

Watch this video: How To Take Progress Pictures

You can weigh yourself either daily or weekly, depending on which frequency
you prefer, but ensure you choose an approach that minimises stress or
feelings of discomfort and anxiety.

Fat Loss Progress:

Your target rate of loss is between 0.5-2% of bodyweight, depending on your

starting body fat percentage.

If you are at a higher body fat percentage (>25% BF), you can lose fat at a
quicker rate, aiming for the top end of the above range.

If you are leaner (<25% BF), your rate of loss should be slower, towards the
low end of the above range.

Mass Gain Progress:

Your target rate of gain is dependent on your training age.

If you’re a beginner aim for 1-2% of bodyweight gained per month.

If you’re an intermediate aim for 0.5-1% of bodyweight gained per month.

If you’re advanced, aim to gain 0.25-0.75% of bodyweight per month.

Weight Stalls:
If you are adhering to your diet 100% and meeting your calorie/macro targets,
but your scale weight hasn’t budged, be sure to first assess the following:

- Clothing
- Progress Photos

If your clothes are fitting better and you are visually leaner, don’t change your
calories or macros.

If the above measurements are not improving, and your scale weight has
stalled for 2 or more weeks, consider the following:

- Food timing;
- Sodium intake;
- Water intake;
- Carbohydrate intake;
- Activity levels; and
- Stress.

One of the above variables may be masking your fat loss or preventing your
weight gain and leading to weight maintenance on the scale. Be sure to
address these factors before adjusting your diet plan.

For fat loss: If after working through the above process, you are confident
that you have stalled, decrease your calorie intake on ALL days by 5-10%.

For muscle gain: If after working through the above process, you are
confident that you have stalled, increase your calorie intake on ALL days by 5-
10%.

Sharing your results

At JPS we take pride in our work and want to see your results.

We ask that you take a progress picture before you start, and one at the
completed of the program and email them to us and tag us @jpshealth_fitness
with the hashtag #JPSPhysique along your journey.
 Final Notes & FAQ
Do I need Cardio?
There is common misconception that you need to do cardio, in order to lose
fat. This is 100% false. The body doesn’t automatically start burning fat when
you run or building muscle when you lift a weight, contrary to popular belief.

While these methods of exercise do stimulate different metabolic and

physiological pathways, in a practical sense, they are both just modes of
movement.

As is well understood due to an abundance of scientific studies, calorie

balance (the discrepancy between the amount of calories we consume and
expend over a chronic period of time) determines actual mass and tissue loss
or gain.

Movement is one of the biggest variable that we have control over in order to
alter our body composition favourably, as movement has a price and it must
be paid for in the form of calories. This is why cardio can be useful, but not
essential for fat-loss. Cardio simply provides an opportunity to move a lot,
which increases calorie expenditure.

Resistance training also increases calorie expenditure and also has the
benefits of stimulating muscle in a way that will help prevent it from being
broken down for energy, which can occur with excessive cardio. Therefore,
the recommendation for cardio on this program is: as preferred.

Simply track your daily steps as per the instructions in your template.

If you want to do some cardio in order to burn some additional calories, then
by all means go ahead, but try to not make it excessive, as it will impact
recovery and the resistance-training component of this program should be the
priority.

If you don’t like cardio, then don’t do it. It is not necessary in order to achieve
results and even if you aren’t doing cardio, yet you are moving around and
doing something you enjoy then you are still burning plenty of calories.
Fat burning occurs all day, not just the second you step on a treadmill.

Can I re-cycle the program after I finished?

Definitely! We recommend you keep the bulk of your exercises the same,
especially your compound (multi-joint) exercises such as squats, deadlifts,
overhead press etc. Simply substitute some of your isolation (single joint)
exercises with an alternative movement from the drop down menu.

Aim to start back at week 1 using your week 2 or 3 loads for the same RPE
and progress through the program again.

This cycle can be repeated as many times as desired.

Can I select exercises that aren’t in the drop down

menu?

Of course. There are no magic exercises for fat loss or muscle growth,
however we have carefully selected the movements in this program to ensure
you get optimal results.

If you don’t want to perform an exercise or can’t due to injury or discomfort, we

recommend you select an exercise that closely mimics those which are
provided and trains the same muscle group, in a similar movement pattern.

Further Questions:

if you have any questions or concerns, please don’t hesitate to email

Jacob@jpshealthandfitness.com.au