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PROGRAM GOAL:
This program is designed to maximise progress with limited equipment. We are employing
a range of exercises to stimulate as many muscle regions as possible, with a focus on upper
body muscles. We are repeating an A/B split (two workouts alternated over 3 weekly
workouts) to ensure adequate weekly volume per trained muscle region. We are using a
single set system and have a broad rep range to make this program efficient for progressing
in a home gym environment with limited equipment.

PROGRAM SPECIFIC WARM UP:

This program we are using a standard warm up method. Perform your first warm up set
with a very light load and 5-10 reps to ensure the exercise feels comfortable. Then select a
weight that is around 50-75% of what your working set load will be and perform a second
warm up set of around 5 reps. Note: Some exercises may require fewer or more warm up
sets, this is up to you. I have designed the exercises and exercise order to minimise warm up
set requirements.

WORKOUT 1 – FULL BODY

A1 SEATED OVERHEAD PRESS – HANDS WIDE (DB OR BB) 1 6-12 120s+ 0 RIR 3010
B1 FLAT BB BENCH PRESS – WIDE GRIP 1 6-12 120s+ 0 RIR 3010
C1 PULL UP – WIDE PRONATED GRIP 1 6-12 120s+ 1 RIR 2010
D1 CHIN UP – CLOSE NEUTRAL OR SUPINATED GRIP 1 6-12 120s+ 0 RIR 2010
E1 TRICEPS SKULL CRUSHERS – DB OR BB 1 6-12 120s+ 0 RIR 3010
F1 SEATED DB ALTERNATING CURLS 1 6-12 120s+ 0 RIR 3010
G1 BB FRONT SQUAT 1 6-12 120s+ 1 RIR 3010
H1 BB GOOD MORNING 1 6-12 120s+ 1 RIR 3010
I1 REVERSE NORDIC CURLS – HOLD DB ACROSS CHEST 1 6-12 120s+ 0 RIR 3010
J1 STANDING CALF RAISE – SINGLE LEG - DB 1 6-12 60s B/S 0 RIR 3210
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WORKOUT 2 – FULL BODY

A1 BB STIFF LEG DEADLIFT 1 6-12 120s+ 1 RIR 3010
B1 45* INCLINE BB PRESS – NARROW GRIP 1 6-12 120s+ 0 RIR 3010
C1 PULL UP – WIDE PRONATED GRIP 1 6-12 120s+ 1 RIR 2010
D1 CHEST SUPPORTED DB KELSO SHRUG 1 6-12 120s+ 0 RIR 2010
E1 REVERSE GRIP BB CURLS 1 6-12 120s+ 0 RIR 3010
F1 SUPINATED GRIP BB CURLS 1 6-12 120s+ 0 RIR 3010
G1 BB UPRIGHT ROW 1 6-12 120s+ 0 RIR 3010
H1 HEELS ELEVATED BB HACK SQUAT 1 6-12 120s+ 0 RIR 3010
I1 REVERSE NORDIC CURLS – HOLD DB ACROSS CHEST 1 6-12 120s+ 0 RIR 3010
J1 STANDING CALF RAISE – SINGLE LEG - DB 1 6-12 60s B/S 0 RIR 3210

READING YOUR TRAINING PLAN: KEY

[WORKOUT TITLE]
EXERCISE ORDER EXERCISE NAME SETS REPS REST RIR TEMPO
A1 CHIN UP – SUPINATED GRIP 3 3-5 120S 1 RIR 3010

WORKOUT WEEK: SCHEDULE

*NOTE, rotate workouts (1,2,1 one week, 2,1,2 the next week). Have at least 1 rest day between workouts
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WORKOUT 1 REST DAY WORKOUT 2 REST DAY WORKOUT 1 REST DAY REST DAY

Exercise Order: This simply refers to what order the exercises are to be completed in. If
an exercise starts with the same letter as the exercise before or after it (e.g A1, A2), then
these exercises are performed as a ‘pair’, meaning you will perform 1 set of A1, rest the
time that is specified, then perform 1 set of A2, rest the time that is specified, and return
to A1. If the is only one exercise with that letter (e.g. A1, B1), then the A1 exercise is
performed as a ‘straight set’, meaning you complete a set, rest the specified amount of
time, and complete your remaining sets before moving onto B1.
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Exercise: This is the name of the exercise you will be completing, this includes whether
you should use DBs, BB, Machine, or Cable. If you do not have access to this exercise, then
try and pick the most similar variation available (e.g. if you don’t have DB’s, then
performing the same exercise with a BB is an adequate substitute).

Sets: This refers to how many times you complete the assigned ‘reps’. E.g. if you have 3
sets of 8 reps, you will complete 8 reps, rest the time specified (that is 1 set), you then
repeat this two more times for 3 sets in total.

Reps: This refers to how many times you are completing the lift in a given set. If you have
a rep range (e.g. 6-8) this means that you want to pick a weight that will land you in that
range when you take it to the prescribed RIR. If you are only able to complete 6 reps, then
you may choose to use that same weight next workout but aim for 7 or 8 reps. If you are
able to complete all 8 reps, then next session you will try and increase the weight an aim
for at least 6 reps. This gives you two opportunities for progress, increasing reps within
the given range, or increasing weight. A realistic rate of progress for most people is
generally increasing by about 1 rep on ONE of the working sets.

Rest: This is the rest period between sets. It is important that you take this rest period
and do not cut it short. This is taken after every set. This is recorded in seconds (e.g. 120 =
2 minutes rest). If I want you to rest between sides this will be designated as *B/S (e.g.
60s B/S means perform one side, rest 60s, then perform the other side, then rest 60s,
repeat). If I designate a rest period with a (+), this means you may take longer than the
time listed if you feel you require additional rest.

RIR: Reps in Reserve; this refers to how close to failure a set is taken. 0-1 reps in reserve
does not necessarily mean ‘failure’, simply that you were unsure whether you would be
able to complete another good quality repetition. Generally if I say 0 RIR then I want you
to go to failure – the point where you fail mid rep. If I say 0-1 then I want you to stop
when you performed a quality rep but don’t attempt another rep if you are not sure if you
can complete it or not. If you are unsure what 0-1 RIR ‘feels’ like, then spend some time
going to failure on the final set of safe exercises.

Tempo: This is your lifting cadence. This can be broken it 4 segments (or 4 numbers). Each
number represents that part of the lifting phase (in seconds).

4 - - - The first number is the ‘eccentric’ or lowering part of a lift. This represents the part
where you are resisting the weight. This is generally the way ‘down’ in a machine or free
weight, however in a pulley exercise this may actually be the upwards motion (e.g. a lat
HOME - FULL BODY – ADVANCED – MALE – 3x WEEKLY

pulldown). Think of this is the part of the lift where the muscle is lengthening, rather than
lifting / shortening.

- 0 - - The second number is the ‘pause’ in the bottom or lengthened position. A zero
means no pause. This pause takes place immediately after the eccentric. E.g. in a squat,
the ‘lowering’ part is the first number, and the pause at the bottom (if any) is the second
number.

- - 1 - The third number is the ‘concentric’ or lifting part of a lift. This represents when you
are actively lifting and contracting / shortening a muscle. In the squat example, this is the
part after you have lowered the weight and where you are now lifting the weight back up
to the starting position. In general, we want to do this part of the lift as fast of explosively
as possible but maintain control. Think of a ‘1’ as ‘explosively controlled’ (e.g. I don’t want
you to lose your balance or compromise your technique because you are trying to
explode).

- - - 0 The fourth and final number is the ‘pause’ in the top or shortened position. Again, a
zero means no pause. This pause takes place immediately after the concentric of ‘lifting’
part of the lift. In the squat example this would be after you have lifted the weight back
to the starting position and are standing fully upright.