Preview
Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. 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 affiliates, 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.mi40nation.com 1
Terminology _ : the number of times you raise and lower the resistance / weight : the number of times you repeat the prescribed number of reps Tempo: the speed / pace at which you should aim to perform the various aspects of a rep, typically broken into 4 parts: 1. the eccentric (negative) portion of the movement, i.e; when the muscle is lengthened in the direction of resistance e.g; lowering the weight when performing a bench press 2. the concentric (positive) portion of the movement, i.e; shortening / contracting the muscle against the force of resistance e.g; pressing the weight up during a bench press 3 & 4: the pauses taken following the completion of the concentric and eccentric portions of the rep respectively, e.g; pausing / resting at the 2 extremes, the top and bottom of a bench press. A tempo of 4-3-2-1 for example would mean: 1. perform a 4 second eccentric 2. rest for 3 seconds following the eccentric 3. perform a 2 second concentric 4. rest for 1 second following the concentric Isometric holds: When prescribed, for the purposes of this program an isometric hold is performed following the concentric portion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far back as possible during a bent over barbell row. The goal is NOT simply to hold against the direction in which the resistance is pulling, but instead to contract / squeeze the working muscle as hard as possible throughout the duration of the isometric, while remaining in the most maximally contracted position you can achieve. www.mi40nation.com 2
Terminology Continued _ 1 1/2 s: If a set prescribes a target of 10 reps, perform.as follows: After completing each full rep, perform an additional half rep - this equals 1 rep of the protocol, repeat 9 times more times. The 1/2 rep is typically performed following the eccentric (lowering or 'negative') portion of the rep. For example, using a barbell bicep curl: Raise the weight lower bring up half way (to 90º of elbow flexion)`then lower; this = 1 rep of the protocol. NOS: NOS sets comprise of 3 successive drop-sets following the completion of the final working set (unless stated otherwise) of an exercise; allow no more than 10 seconds rest between each drop (ideally zero), plus decrease in load by approximately 20% each time aiming to achieve 5-8 reps on each. At the end of the final full rep of the final set, end with as many partial reps as possible through to absolute failure. See the videos if unsure. Activation : The goal of these sets is not to fatigue the muscle but to focus on activating your mind-muscle connection for maximal contraction. Studies have shown that activating a muscle before a workout can result in up to 30% more muscle fibers recruited during training. Choose a weight that you could lift for double the perscribed number of reps. Pause & Prime : Hidden The goal of these sets isto emphasize initiation with the working muscle. By pausing in the lengthened position of the rep, we eliminate elastic tension in the muscle which can aid in initiating movement (which we don't want). Think of each pause as a 'reset' to mentally focus on contracting the working muscle before anything else takes place. End each set 2-3 reps short of failure. www.mi40nation.com 3
Terminology Continued _ Why are some prescribed s 'Banded'?: Bands apply what is known as 'accomodating resistance'. For some exercises, the mechanics of the movement make it easier at certain parts of the range. A squat or bench press feel 'easier' at the top due to the distance of the moment arm from Hidden the axis (for you science-minded folks out there). What you need to know is that we apply bands to increase resistance where it would normally begin to drop off, allowing us to more fully stimulate the muscle through its entire contrctile range. The bands I use and recommend can be found on elitefts.com. A good starter set is two of the orange Pro-light and two of the red Pro-mini bands. They are not expensive and well worth the investment. www.mi40nation.com 4
Weight Training Instructions Always consult a physician before beginning any exercise program. Complete a thorough warm-up of cardiovascular activity before commencing the - Workout. Hidden Follow the training outline below. Three days on, 1 day off, 2 days on and 1 day off. So if your week starts on Monday, you would train Monday, Tuesday, Wednesday Friday and Saturday. Heal up on Thursday and Sunday! 40 second rest periods betwee sets (unless stated otherwise). Hustle on over to the next exercise to keep your rest periods brief between exercises too. Review the Execution Guide and Online Videos for proper technique and application of NOS & Intent. Warm up each bodypart thoroughly BEFORE commencing workouts. This time is NOT included as part of your 40-45 minute ideal workout time. Perform ONE physical rehearsal set for EACH EXERCISE. Choose a weight that is manageable and execute the movement with PERFECT form to allow the nervous system to adapt to that movement pattern. GIANT SETS are a group of exercises for the same bodypart done in immediate succession with NO rest between exercises. If the Giant set is labeled as (A) this means that you are to do this group of exercise together consecutively. If it is labeled (B), then you are to do this group together consecutively. TRI SETS are a sequence of 3 consecutive exercises done in immediate succession with NO rest between exercises. www.mi40nation.com 5
Cardio Instructions Cardio is to be done 3 times per week in -. This is a minimum requirement. 20 minutes of High Intensity Interval Training (HIIT) is done on OFF days and 15 MINUTES of HIIT is to be done the NIGHT before leg workouts. Start with a 3-5 minute warm up and then begin your 20 minute interval workouts shown below. The intensity on the HIGH end should be pushing 100% of your max (all out as if being chased by a bloodthirsty lion), and the low end should be 50% of your max. * For those scientific minded people -- max heart rate is 220 minus your age. Hidden Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 6 Weeks High & Low Intensity 20 seconds HIGH intensity 20 seconds HIGH intensity 30 seconds HIGH intensity 30 seconds HIGH intensity 45 seconds HIGH intensity 60 seconds HIGH intensity Hidden 90 seconds LOW intensity 60 seconds LOW intensity 90 seconds LOW intensity 60 seconds LOW intensity 90 seconds LOW intensity 90 seconds LOW intensity www.mi40nation.com 6
Abs & Calves * On one workout day, perform ab training, on the next workout day, train the calves; alternate back and forth throughout the program. Abs: - choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is reached for a total of 10 minutes. - perform slow controlled reps (ideally 8-10 seconds each with 3-4 of those seconds spent applying a hard isometric in the contracted position). - take no more than 15 seconds rest if ever / whenever needed. - if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises, add resistance / weight next time out. * suggestions for exercises can be found in the exercise library document if unsure. Calves: Workout 1: perform the below routine with a straight-leg calf exercise. Workout 2: perform the below routine with a bent-knee calf exercise. * suggestions for exercises can be found in the accompanying Execution Guide if unsure. Routine: - set a timer and simply aim to perform as many reps as possible in 10 minutes. - use a 4-0-1-0 tempo. - try to minimize any rest throughout (zero ideally). - aim to increase the weight by 5% used each week if appropriate. Hidden Weight Testing Day: On day 1 you have one goal and one goal ONLY... selecting your appropriate starting weights for the program to set yourself up for maximum success over the 40 days! - typically makes use of shorter rest rest periods and longer tempos, both of which you may not be accustomed to. This combination will typically result in you being able to lift less weight than you may think you typically can from set to set in order hit the prescribed target reps with correct form... this is okay and NOT to to be feared! (read the 'Training Guide'.pdf for more on this). I do NOT want you to fall into the trap of wasting time and energy using inappropriate weighs trying to figure it out as you go... I hope your aim is to achieve MAXIMUM results over the next 40 days, and that's what I want for you to!. This means leaving your ego at the door and lifting the appropriate weight to hit your targets and to optimize your physique transformation. By knowing the weights you should use on the prescribed exercises for day 1, you should be in a better position to more accurately estimate your stating weights for each exercise of the program and hit the ground running. www.mi40nation.com 7
Calendar Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Indoctrination of Precision Execution Week / Phase 1 Weight Testing Day Chest / Front & Side Delts Deadlift / Intense Back Legs OFF Chest / Arms AM: Sunday Squat End-Range Time Under Tension Week / Phase 2 OFF Chest / Front & Side Delts Deadlift / Intense Back Legs OFF A.M Back OPTIONAL PM: Delts / Triceps AM: Sunday Squat Accumulation Week / Phase 3 OFF Chest / Front & Side Delts Deadlift / Intense Back Legs OFF Delts / Arms Hidden Lactic Intensity AM: Sunday Squat OPTIONAL PM: Hypertrophy Back Week / Phase 4 OFF Chest / Front & Side Delts Deadlift / Intense Back Legs OFF AM: Chest / Arms OPTIONAL PM: Delts AM: Sunday Squat Pause & Prime Week / Phase 5 OFF Chest / Front & Side Delts Deadlift / Intense Back Legs OFF Arms AM: Sunday Squat OPTIONAL PM: Hypertrophy Back E.L.F (Every Last Fiber) Week / Phase 6 OFF Chest / Front & Side Delts Deadlift / Intense Back Legs AM: Chest / Delts OPTIONAL PM: Arms OFF / REST OFF / REST www.mi40nation.com 8
Week 1 Day 2 - Chest & Delts Approx. Workout Time: 44 mins A1 B1 30º Incline DB Chest Press - focus on keeping hands outside of elbows at the bottom of the rep 45º Incline BB Bench Press - no back arch. Flatten lower back to bench 4 8 + NOS (Last Set) 4-0-1-0 40 4 8 4-0-1-0 0 B2 Parallel Bar Chest Dips 4 Failure 4-0-1-0 120 C1 Horizontal Cable Flys / Crossovers (hands to chinheight at the top) - focus on bringing elbows across the body, not the hands 3 8 + NOS (Last Set) 4-0-1-1 0 C2 Incline Machine / Hammer-Strength Chest Press 3 8 + NOS (Last Set) 4-0-1-0 40 D1 DB Lateral Raises, Seated (1/2 reps at the top) 3 8 1 1/2 s 4-0-1-0 0 D2 Cable Lateral Raises 3 8 + NOS (Last Set) 4-0-1-0 40 www.mi40nation.com 11
Week 1 Day 7 - A.M - Squats Approx. Workout Time: 44 mins A1 BB Front Squats 4 12 4-1-1-0 120 B1 BB Back Squats (1/2 reps at the bottom) 4 8 1 1/2 s 4-1-1-0 40 C1 Walking Lunges 3 15 3-0-1-0 40 D1 Seated Leg Curls (sitting tall in hip flexion) 8 10 4-1-1-1 80 Optional Bonus Work (approx. 24 mins): E1 Wide-Grip Pullups 6 8 4-0-1-1 40 Hidden E2 Push-Ups 6 40 2-0-1-0 40 www.mi40nation.com 15
Week 2 Day 10 - Back Approx. Workout Time: 45 mins - Straight-Arm Pulldowns/Pullovers 6 15 Wam-Up / Activation 4-0-1-4 - A1 Reverse-Grip Lat Pulldowns 4 8 4-0-1-1 40 B1 Deadlifts (bent-knee) 8 8 C1 One-Arm Dumbbell Rows 8 8 D1 Reverse-Pec Fly (for rear delts, not back) - Shoulder-Blades REtracted Every set to failure. Don t lock out at the top only 20 seconds between arms 4-0-1-0 80 4-0-1-0 20 4 8 4-0-1-0 0 D2 Reverse-Pec Fly (for rear delts, not back) - Shoulder-Blades PROtracted 4 8 + NOS (Last Set) 4-0-1-0 40 www.mi40nation.com 18
Week 2 Day 14 - A.M - Squats Approx. Workout Time: 42 mins A1 BB Back Squats 8 8 4-1-1-0 120 Hidden B1 BB Alternating Lunges 5 12 3-1-1-0 40 C1 Banded Hack Squats with feet together (banded from the bottom, don't lock out) 5 8 4-1-1-0 40 Optional Auxillary Work (approx. 12 mins): D1 Barbell Curls 3 8 4-0-1-0 40 D2 Barbell Preacher Curls 3 8 4-1-1-0 40 D3 Two-Arm High Cable Curls 3 8 4-0-1-1 40 www.mi40nation.com 22
Week 3 Day 16 - Chest / Delts Approx. Workout Time: 47 mins A1 Incline BB Bench Press (no arch, abs down, lower back flat against the pad) 4 8 4-0-1-0 40 B1 Incline DB Chest Press 4 8 + NOS (Last Set) 3-2-1-0 40 C1 Flat DB Flys - 3/4 of the way up. Slow concentric. 4 8 + NOS (Last Set) 4-1-3-0 0 C2 Push-Ups* 4 Failure 4-1-X-0 40 D1 DB Overhead Press 3 8 4-1-1-0 0 D2 Bent DB Lateral Raises 3 8 4-0-1-0 40 E1 DB Lateral Raises, Seated 3 8 3-0-1-2 0 E2 Cable Lateral Raises 3 20 3-2-1-0 40 * Pause at the bottom, retract shoulders, explode up with inward intent. Optional Bonus Work (approx. 10 mins): F1 Barbell Preacher Curls 4 8 4-0-1-0 40 Hidden F2 Incline Dumbbell Curls 4 8 4-0-1-0 40 www.mi40nation.com 24
Week 3 Day 18 - Legs (hamstring emphasis) Approx. Workout Time: 45 mins A1 Lying Leg Curls (in hip extension) 5 8 4-0-1-1 0 A2 Leg Extensions 5 12 + NOS (Last Set) 4-0-1-2 40 B1 Hack Squats (1/2 reps at the bottom) 4 20 1 1/2 s 4-0-1-0 0 B2 Seated Leg Curls 4 8 + NOS (Last Set) 4-1-1-0 40 C1 Leg Press, Single Leg (Downward Intent - Ham Emphasis) 5 10 3-1-1-0 0 www.mi40nation.com 26
Week 3 Day 21 - Optional P.M - Back Approx. Workout Time: 41 mins A1 One-Arm Dumbbell Rows 4 8 + NOS (Last Set) 3-0-1-2 40 B1 Straight-Arm Pulldowns/Pullovers 5 12 4-0-1-0 0 B2 Reverse-Grip Lat Pulldowns 5 8 6-0-1-0 40 C1 Supported Machine Rows 5 8 10 sec eccentric last rep each set 4-0-1-0 40 D1 Alternating One-Arm Dumbbell Rows 3 12 3-0-1-0 40 www.mi40nation.com 29
Week 4 Day 27 - Optional P.M - Delts Approx. Workout Time: 30 mins A1 Cable Lateral Raises 4 12 Warm-Up / Activation 3-0-1-2 40 B1 DB Lateral Raises, Seated 5 8 4-0-1-0 0 B2 Bent DB Lateral Raises 5 8 4-0-1-0 0 B3 DB Overhead Press 5 15 4-0-1-0 40 C1 Cable Lateral Raises 4 10 + NOS (Last Set) 3-0-1-0 40 www.mi40nation.com 35
Week 5 Day 34 - Arms Approx. Workout Time: 45 mins Giant&set&format.&&Complete&all&biceps&exercises&before&starting&with&the&triceps.&&Execute&activation&style&warmups&before&starting&each&body&part. A1 Barbell Curls 5 8 4-0-1-0 0 A2 Barbell Preacher Curls 5 8 4-0-1-0 0 A3 Incline Dumbbell Curls 5 8 4-0-1-0 0 A4 Incline Cable Curls (facing away from apparatus) 5 8 4-0-1-0 120 B1 Machine Tricep Dips 5 8 4-0-1-0 0 B2 Tricep Pushdowns / Pressdowns, Overhand-Grip 5 8 4-0-1-0 0 B3 Standing Overhead Cable / Rope Extensions (facing away from apparatus) 5 8 4-0-1-0 0 B4 Lying BB / E.Z Tricep Extensions / Skull Crushers 5 8 4-0-1-0 120 www.mi40nation.com 41
Week 6 Day 39 - Legs (Hamstring Emphasis) Approx. Workout Time: 41 mins A1 Leg Extensions 3 8 4-0-1-0 0 A2 Hack Squats 3 8 4-0-1-0 0 A3 BB Alternating Lunges 3 12 4-0-1-0 0 A4 Leg Press 3 20 4-0-1-0 180 B1 Hack Squats with feet together 3 10 4-0-1-0 0 B2 Leg Press - feet low (Quad Emphasis) 3 10 4-0-1-0 0 B3 Leg Press - feet wide 3 10 4-0-1-0 0 B4 Leg Extensions 3 15 4-0-1-0 180 www.mi40nation.com 47