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 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. 2 P a g e

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. 3 P a g e

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. 10-12 reps, you should always be aiming to get within that rep range. Using the 10-12 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. 4 P a g e

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. 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. 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. 5 P a g e

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, its important to wake those buns up! Complete the following movements below for 2 sets of 20-25 reps prior to beginning your lower body lifts. Kick back to fire hydrants Hip thrust Standing plate single leg abductions 6 P a g e

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 ) Day 7- Stretch and core 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!! 7 P a g e

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 please ensure you have read the TEMPO instructions on previous pages Exercise Tempo Reps and Sets Recommended rest time 1: Barbell hip thrust 3002 12-15 x 4 45 seconds- 1 minute 2: Smith Lunge 2120 10-12 x 4 45 seconds- 1 minute 3: Leg press A1 4100 10-12 x 4 45 seconds- 1 minute 4: Floor glute ham raise 3000 8 x 3 45 seconds 5: Lying hamstring curl 3100 12-15 reps x 3 45 seconds 8 P a g e

Day 2- Upper body The videos DO NOT demonstrate the TEMPO for each exercise they are purely for technique. To understand tempo please ensure you have read the TEMPO instructions on previous pages Exercise Tempo Reps & Sets Recommended rest time 1: Dumbbell incline chest press/dumbbell Incline prone row 3100/2002 8-10/10-12 x 3 30-45 seconds 2: Lat pull down/standing Dumbbell press 3102/4000 10-12/8-10 x 3 30-45 seconds 3: Seated lateral raise/ Lying triceps extension 2001/4221 12-15/12-15 x 3 30-45 seconds 4: Cable bicep complex 2002 8/8/8 x 3 30-45 seconds 9 P a g e

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 please ensure you have read the TEMPO instructions on previous pages Exercise Tempo Reps & Sets Recommended rest time 1: Leg extension 5103 20 x 4 30 seconds 45 seconds 2: Squats 3110 8-10 x 4 1 minute 3: Leg press/ Frog squat 2220/1110 10-12/10-12 x 4 1 minute 4: Elevated foot lunge 51100 8-10 x 3-4 30 seconds- 45 seconds 5: Smith machine calf raise complex (in, out, straight) 1202 10/10/ 10 x 4 30 seconds- 45 seconds 10 P a g e

Day 5- Upper body The videos DO NOT demonstrate the TEMPO for each exercise they are purely for technique. To understand tempo please ensure you have read the TEMPO instructions on previous pages Exercise Tempo Reps & Sets Recommended rest time 1: Cable flye/ Dumbbell bent over row 2102/2002 10-12/10-12 x 30 seconds- 45 seconds 3 sets 2: Cable straight arm pull down/ Cable front raise 3202/3002 10-12/10-12 x 3 sets 30 seconds- 45 seconds 3: Cable kneeling tricep pushdown/ single arm bent over rear delt cable flye 4202/2002 10-12/10-12 x 3 sets 30 seconds- 45 seconds 4: Bicep curl into lateral raise combo 3022/2002 10-12 x 3 sets 30 seconds- 45 seconds 11 P a g e

Day 7- Stretch and core Stretch: Hold each stretch for Core: Perform 15-20 reps of each 1 min seconds. Repeat twice through exercise for 3-4 sets 1: Straddle stretch 1: figure 8 2: hip opening squat 2: Window wipers 3: frog stretch 3: Plank into side knee tucks 4: Split stretch with twist 4: toe touch 5: Hamstring 5: upper ab rotations 6: deep glute stretch 6: Oblique rotations (can use towel or pvc bar) 12 P a g e

7: quad stretch 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 please ensure you have read the TEMPO instructions on previous pages Exercise Tempo Reps & Sets Recommended rest time 1: Barbell Sumo deadlifts 5030 12-15 x 4 45 seconds 1 minute 2: Barbell stiff leg dead lift 4110 4100 x 4 45 seconds 1 minute 3: Barbell sumo deadlift into Stiff leg deadlift combo 1000/1000 10-12/10-12 x 3 45 seconds 1 minute 4: Seated hamstring curl 3022 12-15 x 4 30 seconds 5: Dumbbell glute kickback 2012 12-15 x 4 20 seconds 13 P a g e

Day 2- Upper body The videos DO NOT demonstrate the TEMPO for each exercise they are purely for technique. To understand tempo please ensure you have read the TEMPO instructions on previous pages Exercise Tempo Reps & Sets Recommended rest time 1: Close grip lat pulldown/ Bicep curl to 3202/3 10-12/10-12 30 45 seconds shoulder press 000 X 3 sets 2: Chest flye into chest press/ Front raise, lat raise combo 3000/2 000 10-12/10-12 X 3 sets 30 45 seconds 3: Rear dealt cable flye/ tricep kickback 3011/4 002 10-12/10-12 X 3 sets 30 45 seconds 4: Cable single arm tricep kickback/ Barbell bicep curl 5101/4 001 10-12/10-12 X 3 sets 30 45 seconds 14 P a g e

Day 4- Legs- Quads & Calves focussed The videos DO NOT demonstrate the TEMPO for each exercise they are purely for technique. To understand tempo please ensure you have read the TEMPO instructions on previous pages Exercise Tempo Reps & Sets Recommended rest time 1: Leg extension 2022 20 x 4 30 seconds 2: Elevated heel plie smith squat/ Wall squat hold 3210/ N/A 8-10/30-45 seconds x 4 45 seconds- 1 minute 3: Dumbbell walking lunge/ box jump 2100/ N/A 12 (6 each side)/ 10-12 X 3 45 seconds- 1 minute 4: Leg press hold NA 30 sec hold x 4 30 sec rest 5: Leg extension 3212 20 x 4 30 seconds 15 P a g e

6: Leg press toe press combo: Double & Single s 1101 10/10 x 4 45 seconds- 1 minute Day 5-Upper body The videos DO NOT demonstrate the TEMPO for each exercise they are purely for technique. To understand tempo please ensure you have read the TEMPO instructions on previous pages Exercise Tempo Reps & Sets Recommend rest time 1: Cable straight arm pulldown/ Dumbbell bent over row 3102/2012 15/12 x 3 30-45 seconds 2: Dumbbell shoulder press/ Front raise to lat raise 3010/2001 10/12 x 3 30-45 seconds 3: Tricep pushdown/ Tricep dumbbell kickback 4202/2002 15/15 x 3 30-45 seconds 4: Cable chest flye 4202 15 x 3 30-45 seconds 16 P a g e

Day 7- Stretch & Core Stretch: Hold each stretch for Core: Perform 15-20 reps of each 1 min. Repeat twice through exercise for 3-4 sets 1: Straddle stretch 1: figure 8 2: hip opening squat 2: Window wipers 3: Frog stretch 3: Plank into side knee tucks 4: Split stretch to twist 4: toe touch 5: Hamstring 5: upper ab rotations 17 P a g e

6: deep glute stretch 6: Oblique rotations 7: quad stretch 18 P a g e