Week 6 Training Plan

  • DISCIPLINE
    • build
    • shape
    • isolate
    • build
    • abs
  • Session 1
    • SQUAT
      5×5 – 75% OF 1 RM
      TRAINING VIDEO
    • LUNGES BAR
      4 SETS OF 8-12 REPS + 10%
      TRAINING VIDEO
    • WALK LUNGES
      3 SETS OF 20 REPS + 2KG
      TRAINING VIDEO
    • BICEP CURL
      5×5 – 75% OF 1 RM
      TRAINING VIDEO
    • CRUNCHES
      4×40
      TRAINING VIDEO
  • SEsSiOn 2
    • BENCH PRESS
      5×5 – 75% OF 1 RM
      TRAINING VIDEO
    • DECLINE CHEST FLYS
      4 SETS OF 8-12 REPS + 2KG
      TRAINING VIDEO
    • STANDING CABLE FLY
      3 SETS OF 20 REPS +10%
      TRAINING VIDEO
    • HAMSTRING CURL
      5×5 – 75% OF 1 RM
      TRAINING VIDEO
    • HANGING KNEES – WEIGHTED
      4×10 + 2KG
      TRAINING VIDEO
  • SESsioN 3
    • DEADLIFT
      5×5 – 75% OF 1 RM
      TRAINING VIDEO
    • LYING PULL OVERS
      4 SETS OF 8-12 REPS + 2KG
      TRAINING VIDEO
    • PULL DOWN WIDE GRIP
      3 SETS OF 20 REPS +10%
      TRAINING VIDEO
    • TRICEP PUSH
      5×5 – 75% OF 1 RM
      TRAINING VIDEO
    • ROPE CRUNCH
      4×20 + 40%
      TRAINING VIDEO
  • SESSION 4
    • SHOULDER PRESS
      5×5 – 75% OF 1 RM
      TRAINING VIDEO
    • UPRIGHT ROW
      3 SETS OF 8-12 REPS + 10%
      TRAINING VIDEO
    • MACHINE SHOULDER PRESS
      3 SETS OF 20 REPS + 10%
      TRAINING VIDEO
    • CALF RAISES
      5×5 – 75% OF 1 RM
      TRAINING VIDEO
    • CANOES
      4×20 + 40%
      TRAINING VIDEO
  • PHASE
    • BUILD
    • SHAPE
    • ISOLATE
    • ABS
  • REP TEMPO
    • 2 / 0 / 1
    • 4 / 0 / 2
    • 1 / 0 / 1
    • 2 / 0 / 2
  • SETS
    • 5 x 5
    • 4 x (8 – 12)
    • 3 x 20
    • 4 x 20
  • REST PERIOD
    • 60 seconds
    • 90 seconds
    • 60 seconds
    • 30 seconds

Remember to take 30g of waxy maize and 30g of protein during or after your workout. This has been factored into your diet plan for the week.