Notes: For reverse pyramid training... Rest 3 minutes between sets.
When you can do the top
end of the rep range, increase the weight the following workout.. Make sure to warm up
for the first exercise of a major muscle group for each workout.
For Kino Density Training... Select a weight you can do for 10 reps (leaving 1-2 reps in
the tank). Rest 30 seconds between all sets and perform 4 sets of 6-10 reps. If you can’t
get 6 reps on one of the sets, drop the weight. Each week aim to get more reps in the 4
sets. If you can do 4 sets of 8-10, increase the weight.
For Kino Rep training... start light and increase the weight each set so that your last 1-2
sets are intense!
The Workout Routine for a Hardened Physique:
PHASE:1
4 weeks
Monday
Standing Barbell Press: 3 sets RPT (4-6, 4-6, 6-8)
Weighted Chin-ups: 3 sets RPT (5, 6, 8)
One Arm Overhead Triceps Extensions: 3 sets RPT (8-10, 8-10, 10-12)
Leaning Lateral Raises: Rest Pause (12-15 reps + 4-5, 4-5, 4-5)
Wednesday
Bulgarian Split Squats: 3 sets RPT (6-8, 6-8, 8-10)
Romanian Deadlifts: 4 sets x 10-12 reps (Kino Rep Training)
Single Leg Hip Thrusts: 3 sets x 10-12 reps (Kino Rep Training)
DB Leaning Shrugs: 4 sets x 10-15 reps (Kino Rep Training)
Friday
Incline Bench Press: 4 sets RPT (4-5, 5-6, 6-8, 8-10)
Pinned Hammer Biceps Curls: 4 sets (4-6, 4-6, 6-8, 6-8)
Bent Over Flyes: Rest Pause (12-15 reps + 4-5, 4-5, 4-5)
Hanging Knee Raises: 4 sets of 8-12 reps (Kino Rep Training)
_____________________
4 Weeks
Monday
PHASE 2: Size & Strength
DB Shoulder Press: 5-8, 8-10, 8-10 (RPT)
Pull-ups: 2 sets 6, 8 (RPT)
Sternum Pull ups: 2 sets of 8-12 reps (RPT)
Triceps Cable Pushdowns: 6-8, 8-10, 10-12, 10-12 (RPT)
Upright Rows: 4 sets of 10-15 reps (Kino Rep Training)
Wednesday
4 Weeks
Workout | Legs & Traps
PHASE 2: Size & Strength
Machine Calf Raises: 4 sets of 12-15 reps (Kino Rep Training)
Sumo or Trap Bar Deadlifts: 5 sets of 6 (Kino Rep Training)
Walking Lunges: 3 sets of 8-12 reps per leg (Kino Rep Training)
Leg Curls: 3 sets of 10-12 reps (Kino Rep Training)
One Arm Cable Shrugs: 4 sets of 12-15 (Kino Rep Training)
Friday
Workout | Chest & Arms
PHASE 2: Size & Strength
Incline DB Press: 5-8, 8-10, 8-10 (RPT)
Weighted Dips: 6, 8 reps (RPT)
Incline Curls: 5-8, 6-8, 8-10 (RPT)
Reverse Ez Curls: 3 sets of 8-12 (kino rep)
Cable Face Pulls: 15-20 + 6-8, 6-8, 6-8 (Rest Pause)
Hanging Straight Leg Raises: 4 sets of 6-12 reps
__________________
Monday
PHASE: 3
4 weeks
Barbell Press: 6-8, 6-8 (Reverse Pyramid Training)
Bradford Press (or Arnold press): 4 sets of 6-10 reps (Kino Density Training)
Weighted Chin-up: 6-8, 8-10 (Reverse Pyramid Training)
Pendlay Rows: 4 sets of 6-10 reps (Kino Density Training)
One Arm Rope Pushdowns: 4 sets of 6-10 reps (Kino Density Training)
Incline Lateral Raise: 4 sets of 6-10 reps (Kino Density Training)
Wednesday
Calf Raises: 4 sets of 15-20 reps (Kino Rep Training)
Bulgarian Split Squats: 4 sets of 8-10 reps (Kino Rep Training)
Romanian Deadlifts: 4 sets of 8-10 reps (Kino Rep Training)
Leg Extensions: 4 sets of 6-10 reps (Kino Density Training)
Leg Curls: 4 sets of 6-10 reps (Kino Density Training)
DB Leaning Shrug: 4 sets of 6-10 reps (Kino Density Training)
Friday
Incline Barbell Bench: 6-8, 6-8 (Reverse Pyramid Training)
Flat DB Bench Press: 4 sets of 6-10 reps (Kino Density Training)
Concentration Curls: 4-6, 6-8, 8-10 (Reverse Pyramid Training)
Pinwheel Curls: 4 sets of 6-10 reps (Kino Density Training)
Incline Flyes or Cross Overs: 4 sets of 6-10 reps (Kino Density Training)
Rear Delt Flyes: 4 sets of 6-10 reps (Kino Density Training)
____________________
Monday
4 weeks
Handstand Push up Progression: 3 sets of 6-10 reps (2-3 mins rest)
One Arm Chin-up Progression: 3 sets of 4-6 reps (2-3 mins rest)
Feet Elevated Push-up (regular or side to side): 2 x 10-15 per arm (1 min rest)
Biceps Curls (DB’s or Bands): 2 x 10-15 (1 min rest)
Side to Side Bent Knee ups: 2 x 8-12 reps per side (1 min rest)
Wednesday
Pistol Squat Progressions: 3 x 6-8 reps
Squat Jumps: 3 x 8 reps
Bulgarian Split Squat: 2 x 8-15 reps
Single Leg Hip Thrust: 2 x 8-15 reps
Single Leg Calf Raises: 2 x 15-20 reps
L-sit Holds: 3 x 5-30 seconds (1 min rest)
Friday
One Arm Push ups Progressions: 3 x 6-10 reps (2-3 mins rest)
Sternum Chins or BW Rows: 3 x 6-10 reps (2-3 mins rest)
Lateral Raises (DB’s or Bands): 2 x 10-15 reps (1 min rest)
Biceps Curls (Db’s or Bands): 2 x 10-15 reps (1 min ret)
Hanging Leg Raises: 2 x 6-12 reps (1 min rest)
____________________
4 weeks
Monday
Handstand Push up Progression: 3 sets of 6-10 reps (2-3 mins rest)
One Arm Chin-up Progression: 3 sets of 4-6 reps (2-3 mins rest)
Feet Elevated Push-up (regular or side to side): 3 x 10-15 (1 min rest)
Biceps Curls (DB’s or Bands): 3 x 10-15 (1 min rest)
Side to Side Bent Knee ups: 3 x 8-12 reps per side (1 min rest)
Wednesday
Pistol Squat Progressions: 3 x 6-8 reps (2-3 mins rest)
Lunge Jumps: 3 x 8 reps (1-2 mins rest)
Step-ups: 3 x 8-15 reps (1 min rest)
Single Leg RDL: 3 x 8-12 reps (1 min rest)
Single Leg Calf Raises: 3 x 15-20 reps (1 min rest)
Friday
One Arm Push ups Progressions: 3 x 6-10 reps (2-3 mins rest)
Sternum Chins or BW Rows: 3 x 6-10 reps (2-3 mins rest)
Lateral Raises (DB’s or Bands): 3 x 10-15 reps (1 min rest)
Biceps Curls (Db’s or Bands): 3 x 10-15 reps (1 min rest)
Hanging Leg Raises: 3 x 6-12 reps (1 min rest)
___________________________
4weeks
Monday
Handstand Push up Progression: 3 sets of 6-10 reps (2-3 mins rest)
One Arm Chin-up Progression: 3 sets of 4-6 reps (2-3 mins rest)
Feet Elevated Push-up (regular or side to side): 5 x 8-15 per arm (30s rest)
Biceps Curls (DB’s or Bands): 5 x 8-15 reps (30s rest)
Side to Side Bent Knee ups: 4 x 8-12 reps per side (1 min rest)
Wednesday
Pistol Squat Progressions: 3 x 6-8 reps
Squat Jumps: 3 x 8 reps
Bulgarian Split Squat: 4 x 8-15 reps
Single Leg Hip Thrust: 4 x 8-15 reps
Single Leg Calf Raises: 4 x 15-20 reps
Friday
One Arm Push ups Progressions: 3 x 6-10 reps (2-3 mins rest)
Sternum Chins or BW Rows: 3 x 6-10 reps (2-3 mins rest)
Lateral Raises (DB’s or Bands): 5 x 8-15 reps (30s rest)
Biceps Curls (Db’s or Bands): 5 x 8-15 reps (30s rest)
Hanging Leg Raises: 4 x 6-12 reps (1 min rest)
____________________
Hybrid Workout
Monday - Heavy Shoulders & Arms (light chest and back)
Close Grip Bench or Weighted Dips: 4-6, 6-8, 6-8 (Reverse Pyramid Training)
Handstand Push up Progressions: 3 x 6-10 reps
Concentration Curls: 6-8, 6-8, 8-10 (Reverse Pyramid Training)
Feet Elevated Side to Side Push ups: 3 x 8-12 reps per side (1 min rest)
Sternum Pull-ups: 3 x 8-12 reps (1 min rest)
Bent Over Flyes: 12-15 reps + 4-5, 4-5, 4-5 (rest pause)
Workout B
Pistol Squat Progressions: 3 x 4-6 reps
Bulgarian Split Squats: 3 x 6-8 reps (kino rep training)
Single Leg Hip Thrusts or Single Leg RDL: 3 x 8-12 reps (kino rep training)
Calf Raises: 3 x 10-15 reps (kino rep training)
Hanging Leg Raises: 3 x 8-15 (1 min rest)
Workout C -
Heavy Chest & Back (light shoulders and arms)
Incline DB Bench Press: 4-6, 6-8, 6-8 (Reverse Pyramid Training)
One Arm Chin-up Progressions: 3 x 4-6 reps
One Arm Push-up Progressions: 3 x 6-10 reps
Standing Hammer Biceps Curls: 4 x 6-12 reps (30-45s rest)
One Arm Triceps Extensions: 4 x 6-12 reps (30-45s rest)
Leaning DB Lateral Raises: 4 x 6-12 reps (30-45s rest)
