Build Your Body Program: Phase 2

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Mary Anderson
5 years ago
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1 Build Your Body Program: Phase 2 1 P a g e

Hello and welcome to Build Your Body phase 2. I m so excited to be work with you again on this program! Below is some info to get you all set up and ready to kick some ass!

2 Hello and welcome to Build Your Body phase 2. I m so excited to be work with you again on this program! Below is some info to get you all set up and ready to kick some ass! Make sure to read all the information provided on the first few pages of the plan, so you can understand the program. To watch the video tutorials, simply click on the play buttons. To join the facebook support group search Jac s challenge support group on Facebook Take weekly progress pictures; 1 before you start and then at the end of each week after that. You can post them to me via , post them on the facebook support group (remember this is a closed group only for those who are also doing my programs) or DM them to me on IG. I would love to see your progress and support you. Use hashtag #BYBwithjac on your IG posts so I can find you and show you love. I would advise to have a thorough read through the program, watch the video demos and be familiar with the workout you are going to do before you get to the gym, walk in with a plan and a purpose and ready to kick some ass!! If you have any questions regarding the program or need to contact me feel free to me on trainwithjaclyn@gmail.com 2 P a g e

Please ensure you have read the information below before you get started. This program is 1 of a 3-phase continuous plan designed to maximise muscle growth and development over a 12 week period.

3 Please ensure you have read the information below before you get started. This program is 1 of a 3-phase continuous plan designed to maximise muscle growth and development over a 12 week period. With each new week and program phase, I will be gradually increasing the training intensity and exercise complexity. Now that s not to say that phase 1 wont challenge you, if you follow the plan as instructed you will not only learn new training techniques and skills but be well on your way to achieving the results you want. In phase 1 we will learn and execute the foundation and staple exercises needed in any muscle development plan and learn about TUT training and the importance of it for optimal results. Who is this program for? The Build your Body program is for everyone form beginners through to advanced gym goers. If you follow the plan correctly with the correct execution you will notice great improvements on your strength and body composition (muscle to fat ratio). The level of improvements on your body composition will depend on 1: Your starting point 2: How well you track and manage your nutrition. What results can I expect to see? The results you can expect to see if following the plan correctly will mainly depend on your nutrition. Firstly, decide what your goal is, to gain muscle mass and size you need to be eating in a caloric surplus, and to decrease body fat and create lean mass tone you will need to be eating in a caloric deficit. We don t need to complicate things any more than this. This program can be used for both muscle development AND fat loss, your nutrition will determine the outcome. What s different about this program? In this program we will be focussing on time under tension (TUT). A method of training that is rarely used by most gym goers and people are missing out! This may even be a style of training that you haven t tried before, if so then this will shock your muscles to a whole new level. This 4 week (21 days) plan is phase 1 with phase s 2 and 3 to follow. Each phase will progressively challenge you and your muscles more and more. As you get stronger, your muscles become more capable, so we need to regularly push them a little bit more, so they constantly have to adapt and grow. 3 P a g e

Even if you follow this plan to a T but don t eat enough and your goal is muscle gain and size, then you won t achieve your goal. Simple.

4 Nutrition As previously mentioned, you will either be eating in a caloric surplus or deficit depending on your goal. Nutrition is very important because what you eat and how much you eat will determine your results. Even if you follow this plan to a T but don t eat enough and your goal is muscle gain and size, then you won t achieve your goal. Simple. The simplest way to work out what you should be eating based on your goal is to calculate and track your macronutrients. I often get asked what I do in terms of nutrition and I also track my macros, based on what my goals are at that time. Click here to be directed to a macro nutrient calculator, Once you have your macro calculations you will also need a tracker to ensure you are on track with your nutrition requirements. Click here to download the food tracker app, Or click the picture links below. Time Under Tension (TUT) As mentioned we will be focussing a lot on tempo work. TUT training forces the muscles to work and take the load of the weight. Most people (maybe even yourself) will only focus on the weight, reps and sets of an exercise and don t give tempo work a thought. I include tempo work at some stage of every single workout I do, and it has made a significant improvement on my muscle development. Tempo Explained With each number meaning: The first number (4) is the number of seconds taken on the negative (eccentric) portion of the exercise for example if you are doing a squat, take 4 seconds to go from the starting position to the bottom of the squat. The second number (1) is the number of seconds you hold at the bottom, when the muscles are at full stretch. For example, holding the squat at the bottom for 1 second. The third number (1) is the number of seconds taken on the positive (concentric) portion of the exercise, returning to the start position (the way up). For example, the time taken to get from the bottom of the squat to the starting position again. The forth number (0) is the number of seconds taken to hold at the starting position before beginning the next repetition. So, in this case there s no pause, you go straight into the next rep. So with the tempo 4110 this one rep should take 6 seconds to complete. 4 P a g e

5 Rest period You will see in each workout there is a recommended rest time, rest periods are very important in a training regime, and this is also something that most gym goers don t pay much or any attention to. You may be guilty of this too, how often do you TIME and stick to your rest periods? People may think they are only taking 1 minute rest in between sets but in reality they re taking 3 maybe even 5 minutes rest while on their phone or chatting to friends, add all those rest minutes up and they have rested while in the gym longer than they have worked out, then wonder why they aren t seeing results.. Kind of puts it all into perspective doesn t it. The amount of rest given in between sets is the recommended rest time if you feel like you are coping with the workouts too easily then you can reduce this. However, if you are coping with the workouts too easily, then chances are you aren t using the correct weight, you aren t sticking to the correct tempo or aren t executing the exercise with correct form. DOMS Definition: Delayed onset Muscle Soreness (DOMS for short) this is that pain and stiffness you feel the day after or multiple days after a challenging workout. We HAVE to put our muscles through discomfort and stress in order for then to change, grow and adapt. You can t continue to keep doing the same workouts that caused your body initial DOMS because it will adapt to that workout and it will no longer be a challenge for your muscles, therefore it has no reason to continue to change. When this adaptation happens it important to challenge the muscles even more to continue the process. I often get asked if you can train when your muscles have DOMS, and the answer is YES absolutely, in fact this may actually help speed up the repair process. However, it important to listen to your body and allow adequate rest when its needed. How do I know what weight I should be lifting? This is something that only YOU will know, I can t tell you what weight you are capable of lifting. But it is very simple to figure this out. You will see there are rep ranges in the program i.e reps, you should always be aiming to get within that rep range. Using the rep example, If you fall short of 10 reps (while doing the CORRECT tempo given for that exercise and correct form) then the weight you are lifting is too heavy. On the other hand, if you can get to 12 reps (while doing the CORRECT tempo given for that exercise and correct form) then the weight you re lifting is too light. Cardio For this phase 1 plan there is no set cardio workout. You simply have to get a 45 minute brisk walk in, why not get outside for some fresh air? You just need to get the heart rate elevated and get a little bit of a sweat going. If you don t want to go for a walk you can do a dance class, or any other fitness class at your gym, go for a swim, bike ride ANYTHING that gets the heart pumping for 45 minutes. There s no complete rest days, days away from the gym will either be cardio days or your 1 weekly stretch and core day. 5 P a g e

6 Training schedule You will notice from the program there is Day 1, Day 2 etc and not Monday, Tuesday. This is because you can start this program anytime so your Day 1 can be any day. You really can make this program work to you and your schedule, for example say you get to the gym on day 1 but can t get there for Day 2 s session, then you will simply swap Day 2 s gym session with a cardio day and pick back up the next day with day 2 s session. 21 DAY TRAINING SCHEDUEL Day 1- Lower body Day 2- Upper body Day 3- Cardio day (explained on page 5) Day 4- Lower body Day 5- Upper body Day 6- Cardio day (explained on page 5) Day 7- Stretch and core You will be repeating the workouts for weeks 1 and 2 then again for 3 and 4, however I want you to challenge yourself in week 2 and 4 by increasing the weight you lifted for as many exercises as you can from the previous week whilst sticking to the tempo given. Super Sets A Super Set means that you complete 2 exercises back to back with little to no rest in between both exercise. There is many supersets within this program and they are written as follows: Exercise Lat pulldown / Shoulder press Tempo 4100/3200 For this example you would go from a lat pulldown straight into a shoulder press. The first tempo count (4100) will be for the lat pulldown and the second tempo count (3200) is for the shoulder press. 6 P a g e

7 Warm up Upper body days- It s important to make sure our joints and muscles we are focusing on during the coming workout are warmed up and ready to go. For all upper body days I always like to ensure that the shoulder joints are thoroughly warm and ready, the shoulder is a highly mobile joint that can move in all planes of motion and due to this, can easily get injured if not taken care of. I also recommend doing a couple of warm up sets in the exercise you are about to perform with lighter weight. Below are some movements you can do to warm up the shoulders prior to upper body days: 1 set of 20 reps of each Arm circles Front to lateral raise Shoulder press Prone Y raise If your shoulders don t feel warm and pumped after this then go through it one more time Leg Days- Firstly do 5 mins on a cardio machine for example the bike, x-trainer or Stairmaster. Then do the movements below to warm up the hips, knees and ankle joints. This will help with Range of movement and mobility. Leg swings Deep squat to stand Hip stretch twist Adductor stretch Glute stretch Quad stretch Glute activation- Activate the glutes prior to lower body days to loosen up tight muscles, especially if you have been sitting at a desk all day, it s important to wake those buns up! Choose 2 of the movements below and complete 2 sets of reps on each one prior to beginning your lower body lifts. Banded side steps and front/back walks Banded hip thrust Banded kickback Seated banded abduction 7 P a g e

8 Lastly Unfortunately, something I can t do for you in this program is change your motivation, dedication or your work ethic. All of that is on you. I am very confident that you will see and feel positive change by following this program correctly, however if you do not see progress then that will have come down to you. You must be consistent and dedicated, you have to push yourself hard during your workouts, progress doesn t come easily, you have to work for it and earn it. If you do these things along with execute the workouts with correct rest time, tempo and weight and track your calorie (macro) intake, then I am more than confident you will make amazing progress, not just physically but you re going to feel FANTASTIC! So let the badassery commence!! 8 P a g e

9 WORKOUTS FOR WEEK 1 & 2 Day 1- Legs- Glutes and hamstring focussed The videos DO NOT demonstrate the TEMPO for each exercise they are purely for technique. To understand tempo Exercise Tempo Sets & Reps Rest period 1: Banded hip thrust/ Seated banded abduction 1012/fast pulses 12/30 reps x 4 sets 1 min rest 2: Deficit Dumbbell lunge off steps reps x 3 sets 45 second rest 3: Dumbbell sumo squat/ leg press hold 5031/NA 12/30 second hold x 4 sets 1 min rest 4: Lying hamstring curl/ glute pump feet wide then 8 feet together/12-15 reps x 3 sets 45 second rest 5: Banded Dumbbell stiff leg deadlift reps x 3 sets 45 second rest 6: Abduction machine reps x 4 sets 30 second rest 9 P a g e

10 Day 2- Upper body The videos DO NOT demonstrate the TEMPO for each exercise they are purely for technique. To understand tempo Exercise TEMPO Sets & reps Rest period 1: Assisted pull up machine/pushups 2000/ /10 reps x 3 sets 30 seconds 2: Seated cable row/dumbbell chest press 2000/ /12 reps x 3 sets 30 seconds 3: Barbell bicep curl to press/hammer curl into negative lateral raise/around the world 2000/2000/ /10/10 x 3 sets 30 seconds 4: Cable overhead tricep extension (elbows on ball)/dumbbell scull crusher 4100/ /10 x 3 sets 30 seconds 10 P a g e

11 Day 4- Legs- Quads and calves focussed The videos DO NOT demonstrate the TEMPO for each exercise they are purely for technique. To understand tempo Exercise Tempo Sets & Reps Rest period 1: Leg extension upright, 10 leaning 30 seconds forward x 4 sets 2: Elevated heel smith squat and ½ reps for 8 reps x 4 sets 1 minute 3: Leg press full reps, 5 pulse s, 5 second hold x 4 sets 20 seconds 4: Single leg extension/single leg lunge using the leg extension 4013/ /12 each leg x 3 sets 30 seconds 5: Seated calf raise reps x 3 sets 20 seconds 11 P a g e

12 Day 5- Upper body The videos DO NOT demonstrate the TEMPO for each exercise they are purely for technique. To understand tempo Exercise Tempo Sets & reps Rest period 1: Rack pull/scapula retraction 1000/ reps/12 reps x 4 sets 1 minute 2: 1 arm row/ Single arm overhead press 3011/ reps/ 10 reps x 3 sets 30 seconds 3: Decline bicep curl/rear delt retraction into flye 4021/ reps/ 12 reps x 3 sets 30 seconds 4: Tricep bench dips/incline tricep db extension 1000/ reps/12 reps x 3 sets 30 seconds 12 P a g e

13 Day 7- Stretch and core Stretch: Hold each stretch for Core: Perform reps of each 1 min. Repeat twice through exercise for 3-4 sets 1: Straddle stretch 1: Ball roll out/ Ball squeeze with opposite arm and leg lower 2: hip opening squat 2: Cable crunch/ leg raise 3: frog stretch 3: : Cable wood chops 4: Split stretch with twist 4: Side bends on back extension 5: Hamstring 6: deep glute stretch 7: quad stretch 13 P a g e

14 WEEK 3 & 4 WORKOUTS Day 1- Legs- Glutes & Hamstrings focussed The videos DO NOT demonstrate the TEMPO for each exercise they are purely for technique. To understand tempo Exercise TEMPO Sets & Reps Rest period 1: Smith machine reverse lunge off step/ 0200/ /8 reps x 3 sets each side 1 minute Single leg reverse lunge 2: Sumo stance leg press reps x 4 sets 45 seconds 3: Split squat reps x 3 sets each side 45 seconds 4: Smith machine stiff leg dead/ Ball hamstring curl 3110/ /12 reps x 3 sets 1 minute 5: Barbell banded Hip thrust reps x 5 sets 10 seconds 6: Lying single leg abduction on bench/straight leg 3 point raise 0000/ /10 reps x 3 sets on each leg 30 seconds 14 P a g e

15 Day 2- Upper body The videos DO NOT demonstrate the TEMPO for each exercise they are purely for technique. To understand tempo Exercise TEMPO Sets & Rets Rest Period 1: Close grip lat pulldown/row-bicep curlpress 3002/ /12 reps x 3 sets 30 seconds complex 2: Single arm cable row using bench/bicep curl 2102/ reps/15 reps x 3sets 30 seconds 3: Seated cable chest flye/stomach to floor push up 3101/ reps/10 reps x 3 sets 45 seconds 4: Tricep pushdown/kneeling tricep pushup/overhead extension 3200/0000/ /8/15 reps x 3 sets 45 seconds 15 P a g e

16 Day 4- Legs- Quads and calves focussed The videos DO NOT demonstrate the TEMPO for each exercise they are purely for technique. To understand tempo Exercise TEMPO Sets & Reps Rest period 1: Elevated heel goblet squat/elevated 4120/ /15-20 reps x 3 sets 1 min rest heel goblet squat body weight pulse 2: Barbell squat Set 1: 6110 Set 2: 5110 Set 3: 4110 Sets 4: reps 4 sets As your tempo decreases each set, you should be increasing your weight each set 1.5 mins rest 3: Elevated front foot lunge reps x 3 sets each side 1 min rest 4: Leg extension using long band (optional)/dumbbell squat jumps/dumbbell wall sit 4002/NA/NA 20/10/30 seconds x 4 sets 1 min rest 5: Single leg calf raise off step reps x 4 sets each side 30 seconds rest 16 P a g e

17 Day 5- Upper body The videos DO NOT demonstrate the TEMPO for each exercise they are purely for technique. To understand tempo Exercise TEMPO Sets & Reps Rest period 1: Incline dumbbell press- double & 2020/ reps double 4 reps single/10 reps double 30 seconds single/incline prone row- double & single 4 reps single x 3 sets 2: Barbell bent over row/ Barbell overhead press 1111/ reps/8 reps x 3 sets 30 seconds 3: Leaning cable lat raise/bent over reardelt flye 3001/ reps/15 reps x 3 sets each side 30 seconds 4: Assisted dips/barbell bicep curl 4100/ reps/ 12 reps x 3 sets 30 seconds 5:Bicep to lat raise/overhead extension 1000/ /15 reps x 3 sets 30 seconds 17 P a g e

18 Day 7- Stretch and core Stretch: Hold each stretch for Core: Perform reps of each 1 min. Repeat twice through exercise for 3-4 sets 1: Straddle stretch 1: Ball roll out/ Ball squeeze with opposite arm and leg lower 2: hip opening squat 2: Cable crunch/ leg raise 3: frog stretch 3: : Cable wood chops 4: Split stretch with twist 4: Side bends on back extension 5: Hamstring 6: deep glute stretch 7: quad stretch 18 P a g e

Build Your Body Program: Phase 1

Build Your Body Program: Phase 1 Hello and welcome to the Build Your Body Program: Phase 1. Please ensure you have read the information below before you get started. This program is 1 of a 3-phase continuous