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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 between all sets (unless stated otherwise). Hustle on 4010 tempo is prescribed to all exercises. This means 4 seconds for the
over to the next exercise to keep your rest periods brief between exercises too.
negative, 0 second pause at the top, 1 second for the concentric, 0 second pause. 5 seconds for each rep.
Review the Exercise Execution Guide and Online Videos for proper technique Warm up each bodypart thoroughly BEFORE commencing workouts. This 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. is NOT included as part of your 40 minute ideal workout time. and application of NOS & Intentions .
GIANT SETS are a group of exercises for the same bodypart done in
immediate succession with NO rest between exercises. Take 3 minutes rest between giant sets and repeat as many times as required in the program. If the Giant set is labeled as (A) this means that you are to do this group of
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succession with NO rest between exercises. Take 90 seconds rest between tri sets.
Cardio Instructions
Cardio is to be done 3 times per week in MI40. 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 80% of your max (sweating and breathing heavy), and the low end should be 60% of your max. *For those scientific minded people -- max heart rate is 220 minus your age.
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Sets 4 4 4 4 4
Tempo 4010 4010 4010 4010 4010 Tempo 4010 4010 4010
Hamstrings
Work
Sets 4 4 4
Exercise *Note: with intention 45-Degree* Incline Dumbbell Press Flat Dumbbell Press Fly Machine Pec Fly Superset with Pushups Exercise Machine Preacher Seated Dumbbell Curl Cable Curl
Chest
Day 2
Work
Sets 4 4 4 3 3
Reps 8 + NOS 8 + NOS 8 + NOS 8 + NOS Failure Reps 8 + NOS 8 + NOS 8 + NOS
Tempo 4010 4010 4010 4010 4010 Tempo 4010 4010 4010
BICEPS
Work
Sets 4 3 3
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QUADS
Day 3
Work
Sets 4 4 4 4
Calves
Work
Sets 3 4
Exercise Wide Grip Assisted Pullup* (downward intention) *Note: 2 second hold in contraction Supported Machine Row* (downward intention) Two-Arm Dumbbell Row*
Sets 6
Reps 8 + NOS
Rest 40 sec
Tempo 4010
4 4 3
*Note: Supported **Hold for 2 seconds at top of rep. Deadlift Exercise Seated Leg Curl Leg Press* (intention) *Note: Feet wide and high Lying Leg Curl www.BenPakulski.com 4
HAMSTRINGS
Work
Sets 4 4
SHOULDERS
4 4 4
Day 6
Work
Sets 4
TRICEPS
Work
Sets 4
Day 7 OFF
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CHEST
Day 8
Work
Sets 4
Reps 8 + NOS
Rest 40 sec
Tempo 4010
*Note: Bodyweight to failure or 8 reps plus NOS on machine Exercise Two-Arm Cable Curls* *Note: facing away Barbell Curl Incline Dumbbell Curl 4 8 + NOS 8 + NOS 40 sec 40 sec 4010 4010 4
BICEPS
Work
Sets 4
Reps 8 + NOS
Rest 40 sec
Tempo 4010
Day 9
BACK
Exercise Underhand Grip Cable Row One-Arm Dumbbell Row* *Note: Alternating arms-no rest Overhand Barbell Row Assisted Wide Grip Pullups* (downward intention) *Note: Gravitron Superset with Wide Grip Pulldowns* (downward intention)
Work
Sets 4 4 4 4
8 + NOS
40 sec
4010
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HAMSTRINGS
Work
Day 9
Sets 4 4 4
Reps 8 15 8 + NOS
Day 10
QUADS
Work
Exercise Squat* (intention) *Note: NO NOS Hack Squat* (intention) Walking Lunge Leg Press* (intention) *Superset with Leg Extension Exercise Standing Calf Raise 45-Degree Leg Press Calf Raise Seated Calf Raise
Sets 4 4 4 4 4
Tempo 4010 4010 4010 4010 4010 Tempo 4010 4010 4010
Calves
Work
Sets 4 4 4
Day 11 OFF
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Sets 4 4 4
BICEPS
Work
Sets 4 4 4
Exercise Rear Delt Reverse Pec Fly Two-Arm Cable Rear Lateral Seated Dumbbell Side Laterals Dumbbell Shoulder Press
SHOULDERS
4 4 4
Day 13
Work
Sets 4
Day 14 OFF
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WEEK THREE
Day 15
QUADS
Exercise Leg Extension Leg Press* (intention) *Note: Feet Low Leg Press* (intention) *Note: Feet High Leg Extension Superset w Walking Lunge Exercise Seated Calf Raise Standing Calf
Work
Sets 3 4 4 3
Calves
Work
Sets 4 4
Exercise One-Arm Cable Side Laterals Seated Side Laterals Two-Arm Dumbbell Front Raise Rear Delt Cable Fly Machine Shoulder Press
SHOULDERS
4 4 4 4
Day 16
Work
Sets 4
Reps 10 20 10 15 10
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TRICEPS
Day 16
Work
Sets 4
Reps 10
Rest 40 sec
Tempo 4010
Day 17
BACK
Work
Exercise Underhand Seated Cable Row *Superset with Reverse Grip Pulldown Supported Bent Row Machine Row* (downward intention) Exercise Lying Leg Curl* *Note: Hips down/extended Stiff Leg Deadlift* *Note: Light Seated Leg Curl
Sets 4 4 4 4
HAMSTRINGS
Work
Sets 4 4 4
Day 18 OFF
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Sets 4 4 4 4
CALVES
Work
Sets 4 4
Day 20
Chest
Work
Sets 4 4 4
Incline Smith Machine or Hammer Strength* (intention) Flat Dumbbell Fly Machine Press* (intention) Exercise Machine Preacher Curl One-Arm Dumbbell Preacher Curl Two-Arm High Cable Curl
BICEPS
Work
Sets 4 4 4
Day 21 OFF
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SHOULDERS
4 4 4
Day 22
Work
Sets 4
TRICEPS
Work
Sets 4
Day 23
QUADS
Exercise Leg Extension Superset w Leg Press Bulgarian Split Squat *Note: Alternating Legs-no rest Hack squat* (intention) Exercise Leg press Calf Press Seated Calf Raise Bodyweight Standing Calf Raise
Work
Sets 4 4 4 4
CALVES
TRI-SET
Sets 4 4 4
Sets 4 4 4 4
Hamstrings
Work
Sets 4 4 4
Exercise Seated Side Laterals Dumbbell Shoulder Press Two-Arm Dumbbell Front Raise Machine Shoulder Press Reverse Pec-Deck Exercise Overhead Tricep Rope Extension Lying Barbell Tricep Extension Two-Arm Dumbbell Kickback
Sets 4 GIANT SET A 4 GIANT SET A 4 GIANT SET A 4 GIANT SET A 4 GIANT SET A
Work Sets
Tempo 4010 4010 4010 4010 4010 Tempo 4010 4010 4010
TRICEPS
4 4 4
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Sets 4 4 4 4
BICEPS
Work
Sets 4
Day 28 OFF
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Sets 4
Reps 8 + NOS
Rest 40 sec
Tempo 4010
Hamstrings
Work
Sets 4 4 4
Reps 8 8 + NOS 20
Day 30
Chest
Work
Exercise Incline Barbell Press* (intention) *Note: with intention 60-degree* Incline Dumbbell Press Flat Dumbbell Fly Machine Pec Fly Pushups
Sets 4
Rest 3 min
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Sets 4 3 3
Hamstrings
Work
Sets 4 4 4
Day 31
QUADS
Sets 4 GIANT SET A 4 GIANT SET A 4 GIANT SET A 4 GIANT SET A 4 GIANT SET B 4 GIANT SET B 4 GIANT SET B 4 GIANT SET B
Work
Exercise Leg Extension Hack Squat* (intention) Barbell Alternate Lunge (weighted) Leg Press* (intention) Hack Squat (feet together)* (intention) Leg Press Feet Low* (intention) Leg Press Feet Wide* (intention) Leg Extension
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CALVES
Day 31
Work
Sets 3 4
Exercise Wide Grip Assisted Pullup* (downward intention) Supported Machine Row Two-Arm Incline Dumbbell Row*
Sets 6 4 4 4
*Note: Supported** Hold for 2 seconds at top of rep. Deadlift Exercise Seated Leg Curl Leg Press (feet wide and high)* (intention) Lying Leg Curl
HAMSTRINGS
Sets 4 4 4
Tri-Set
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SHOULDERS
4 4 4
Day 34
Work
Sets 4
TRICEPS
Work
Sets 4 4
Day 35 OFF
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Sets 4
Reps 8 + NOS
Rest 40 sec
Tempo 4010
*Note: Bodyweight to failure or 8 reps plus NOS on machine Exercise Two-Arm Cable Curls* *Note: Facing away Barbell Curl Incline Dumbbell Curl 4 8 8 + NOS 40 sec 40 sec 4010 4010 4
BICEPS
TRI-SET
Sets 4
Reps 8 + NOS
Rest 40 sec
Tempo 4010
Day 37
BACK
Exercise Underhand Grip seated Cable Row One-Arm Dumbbell Row Overhand Barbell Row Assisted Wide Grip Pullups gravitron* (downward intention) Superset with Wide Grip Pulldowns* (downward intention)
Work
Sets 4 4 4 4 4
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HAMSTRINGS
Work
Day 37
Sets 4 3 3
Exercise Squat* (intention) Hack Squat* (intention) Walking Lunge Leg press *Superset with Leg Extension Exercise Standing Calf Raise 45-degree Leg Press Calf Raise Seated Calf Raise
Sets 4 4 4 4 4
Tempo 4010 4010 4010 4010 4010 Tempo 4010 4010 4010
CALVES
Work
Sets 4 4 4
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Sets 4 4 4
BICEPS
Work
Sets 4 4 4
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