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PRO LEVEL
PRINTABLE WORKOUT
SHEETS
Jos Rincn
Issued: 2014-11-19
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Printable Workout Sheets
PRO LEVEL
PRINTABLE WORKOUT
SHEETS
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 Ben Pakulski Athletics, 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 Ben Pakulski Athletics, 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.
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CALENDAR
DAY 4
DAY 1 DAY 2 DAY 3 DAY 5 DAY 6 DAY 7
PHASES (E.G COMMENTS
(E.G MON) (E.G TUE) (E.G WED (E.G FRI) (E.G SAT) (E.G SUN)
THUR)
Chest Back Quads Biceps Triceps Hams OFF The idea is to train most body parts TWICE per week;
Front Delts Rear Delts Hams Chest Back Quads (extreme once heavy with the intent of mechanical damage
PHASE 1 Biceps Triceps (Abs/Core) Side Delts (Abs/Core) (Calves 1) high & high neurological stress, the 2nd workout will be
(Abs/Core) (Calves 1) Front Delts kcal day) focused on maximizing cell swelling & hyperemia
(Calves 2)
Chest Back Quads Biceps Triceps Hams OFF As Above
Front Delts Rear Delts Hams Chest Back Quads (extreme
PHASE 2 Side Delts Triceps (Abs/Core) Delts (Abs/Core) (Calves 2) high
Biceps (Calves 2) Side Delts kcal day)
(Abs/Core) (Calves 1)
OFF (mod- Chest Quads Side Delts Chest Hams OFF Power / Hypertrophy Phase
erate kcals Back (Calves 1) Arms Delts Quads
PHASE 3 (mod/low (Abs/Core) (Abs/Core) Rear Delts (Abs/Core)
carb)) Back
(Calves 2)
Chest Back Quads OFF Squat Arms OFF Strength / High Threshold Training
Side Delts Hams (Calves 2) Bench Side Delts
PHASE 4 (Calves 1) (Abs/Core) Deadlift (Calves 1)
(Abs/Core)
Chest Quads Hams OFF PHASE 6 (am + pm) (am + pm) Phase 5: Deload Phase (4 days)
Back Biceps Side Delts Chest Back Quads
PHASES
(Abs/Core) (Calves 2) Delts Delts Biceps Hams
5&6 + HIIT Triceps Triceps (Abs/Core) (Calves 2)
(Abs/Core) (Calves 1)
Back Quads (am + pm) Chest Quads Phase 6: Overreach / Hypertrophy (8 days)
Chest Hams Hams,Back Arms Hams
Arms (Calves 1) Side Delts (Calves 2) (Abs/Core) - -
(Abs/Core) Rear Delts
(Abs/Core)
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TERMINOLOGY
Reps: the number of times you raise and lower the resistance / weight
Sets: 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
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Isometric hold: For the purposes of this program, an isometric hold is employed 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
possible.
1 1/2s: If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal) each followed
by a 1/2 rep in the strongest half of the range (typically following the eccentric). To elaborate: 1) begin
with the working muscle fully stretched / lengthened, the antagonist fully contracted 2) initiating
from the working muscle, perform the concentric, aiming to fully shorten it and to achieve a maximum
peak contraction at the opposite extreme 3) while still contracting throughout, perform the eccentric
to return to the beginning fully lengthened position 4) from here begin a further concentric however
this time only come to the half way point before returning once more to the start position. Using
barbell bicep curls for example - raise the weight, lower, bring up half way (to 90 of elbow flexion),
then lower; this = 1 rep of the protocol.
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For NOS-X sets, follow the same protocol as above, though add in a 20 - 30 second maximally loaded
stretch following the last achievable rep of the working set and all subsequent drop-sets. Following
the stretch on the final drop-set, perform a contraction to finish (always finish on a contraction, not a
stretch). See videos if unsure.
BPak Strip Sets: (typically performed on equipment with selectorized pin loading)
Choose a weight with which you can execute approximately 8 to 10 reps of thegiven exercise.
Following the final rep, immediately drop the weight stack by a single pin and continue on (ensure to
rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process
until you reach the final / minimum weight plate of the stack!
Aim for 3 to 5 full reps on each drop, though be aware that achieving just 1 or 2 reps is normal...
remember, only the strong survive!
CS-6 Sets
(Cell Swelling-6): Typically using a compound movement, begin by performing 8 reps for the prescribed number
of sets (usually 2 - 4) taking 80 seconds rest between each. Following the last of the prescribed sets,
rest only up to 20 seconds max while dropping the weight by 10%, before continuing on aiming to
achieve a further 8 reps. Repeat this 20 second max rest / 10% drop process until you complete 6 of
these mini-sets; this will result in you having performed 8 to 10 TOTAL sets for the exercise. Note: the
goal between mini-sets is simply to gather your breath / energy and get back to it, this may be difficult
at first but your body will adapt very quickly. Also, take a moment to rehearse the entire protocol
in your head as it may sound more complicated than it is; keep in mind the goal is to maximize cell
swelling and lactate build-up.
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Partials: When directed to perform partial reps, upon reaching failure at the end of each set of the
prescribed exercise (unless directed otherwise) aim to perform the prescribed number of partial reps
by simply working within whatever range can still be achieved; do not slack off and swing the weights,
continue to squeeze / contract the working muscle(s) as hard as you can throughout, just in the range
that youre still able to achieve with good form.
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NOTES
How to Read
the Notations: note that each exercise has been assigned a letter, or letter plus number combination, the
purpose of which is to instruct you how to proceed from exercise to exercise during the workout. A couple
of examples should provide enough illustration as to how they are intended to be read:
1. If you see exercise A on line 1 and exercise B on line 2 for example, proceed as follows:
- perform exercise A for the prescribed number of sets, resting for the prescribed duration
between each
- once all sets have been completed, rest for the same duration (unless specifically stated
otherwise)
- move on to exercise B
2. If you see exercise A1 on line 1, exercise A2 on line 2, then exercise B on line 3, proceed
as follows:
- perform set 1 for exercise A1
- immediately move on to exercise A2
(unless exercise A1 happens to have a prescribed rest period (rare))
- rest for the prescribed duration (for exercise A2) following the completion of the set
- repeat this back and forth process until all sets have been completed
- move onto exercise B
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Rest Period Between Exercises: unless specifically instructed otherwise, rest for the same duration
you rested between sets of the exercise just completed
Unilateral Movements: when an exercise is to be performed one side at a time (think lunges for example),
the rep target depicted indicates the number of reps to perform per side, NOT in total; also, unless stated otherwise, take no rest
between switching from one side to the other
Incline / Decline Bench Angles: if / when no particular incline or decline bench angle is specified, feel
free to choose as per your preference (aim to use a variety of angles over time).
Intention: apply intention to all appropriate exercises regardless of whether its stated in the workout sheets or not; learn to
make using intention a habit! The videos all describe intention perfectly.
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ABS / CALVES
The below are optional, however I suggest incorporating them into your 40 day schedule (see calendar). Either add onto the end
of the appropriate prescribed workout, or, if so desired, perform in an entirely separate session (preferably later in the day after
completing the main workout).
* On one workout day, perform ab training, 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)
-- 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.
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Calves:
Alternate between the 2 calf workouts below (dictated as calves 1 and calves 2 on the calendar):
* suggestions for exercises can be found in the exercise library document if unsure.
Routine:
-- set a timer and simply aim to perform as many reps as possible in 10 minutes
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CARDIO
Recommended (for all phases besides phase 6, the overreaching phase):
-- 1 x HIIT (High Intensity Interval Training) session per week (for the progression see the table below)
-- 1 x steady-state (SS) cardio session per week: 6 out of 10 perceived work effort for 35 minutes each session.
(* the above frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. If fat loss is your predominant goal,
start here and increase by ONE session each week alternating between HIIT and SS until a maximum of 5 sessions per week is reached
(no cardio to be performed in phase 6.)
Aim to perform the cardio on non-consecutive days whenever possible, plus, ideally in a separate session to your weight training (allow
a minimum of 4 hours apart if possible with the cardio coming later in the day with respect to the weight training). You may also
perform the sessions on scheduled off days, or, if youre under time constraints, perform the cardio session immediately following the
weight training session if needs must (in this case, upon completing your last rep, consume 5 - 10 grams of BCAAs and 30 - 60 grams
of carbs depending on your lean bodyweight (using a 120lb - 240lb scale) before then commencing with the cardio). If you are in the
over 12% for males/20% for females, do NOT take the carbs, the BCAAs will suffice.
HIIT
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100% for the work intervals, 4 x 15 second max effort 5 x 15 second max effort 4 x 15 second max effort 6 x 15 second max effort 5 x 20 second max effort
slow pace for the rest intervals with 2 minutes rest in with 2 minutes rest in with 90 seconds rest in with 90 seconds rest in with 90 seconds rest in
between between between between between
-- the goal of the session is to achieve as much lactic acid accumulation as possible via maintaining continuous tension during the
intervals; keep this in mind and really push your limits! During the rest period, maintain a slow enough pace to allow your heart-
rate to come down, though keep moving!
-- perhaps the most optimal apparatus to use for performing the above HIIT protocol would be a stationary bike or a cross-trainer,
though if choosing / limited to a treadmill, perform using a very steep incline so that you are essentially walking as quickly as
possible while taking large strides (this does NOT mean a leisurely walk, hit and maintain the desired 100% intensity during those
intervals!). It is NOT advisable to sprint on a treadmill while using the HIIT protocol prescribed for this program.
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+ NOS-X
C Flat DB Flys 4 6
(last set)
4-1-1-0 40 secs
Cable Crossovers
D1 (bring cables from slightly below shoulder height to chin)
3 15 4-1-1-0
2-second
F Barbell Preacher Curls 3 12
isometric
4-0-2-2 40 secs
* for the first 3 sets, shove the hands to the outside of the dumbbell, for the last 3 sets position hands in the middle of the dumbbell
+ Optional: abs / core
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14,10,7
B Bent Barbell Rows (outward intention) 7
7,10,14,21
4-0-1-0 40 secs
+ NOS-X
C Reverse Grip (Assisted or bands) PullUps 4 10
(last set)
4-0-1-0 40 secs
+ NOS
E2 Bent Over Cable Lateral Raises 4 10
(last set)
4-0-1-0 40 secs
2 sec
F1 Double-Rope Tricep Pressdowns with elbows back 3 15
isometric
4-0-1-2
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80 (0
One-Leg Leg Press - feet high
B (OR Drop Box Lunge w/h Low Cable resistance)
3 21 4-0-1-0 between
legs)
21, 14, 10
C Barbell Back Squats 6
10, 10, 10
4-0-1-0 80 secs
+ NOS
D Leg Press (feet low) 4 10
(last set)
4-0-1-0 80 secs
Avoid
E Seated Leg Curls 3 21
Failure
4-0-1-0 40 secs
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+ NOS-X
A2 Incline Dumbbell Curls 4 7
(last set)
4-0-1-0 40 secs
0 (40 after
B One-Arm High Cable Curls 4 15 4-0-1-0
final set)
C Incline Dumbbell Press 4 15 4-0-1-0 40 secs
7 second
D Flat Dumbbell Press with internal rotation 4 15
eccentric
7-1-2-1 40 secs
+ Optional: calves
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+ NOS
C Bench Tricep Dips 3 8
(ALL sets)
4-0-1-0 40 secs
12,8,6
D Deadlifts (bent-knee) with orange bands 6
12,8,6
4-0-1-0 40 secs
2 second
E1 Wide-Grip Pull-Ups 4 10
stretch
4-2-1-0
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* The two exercises of the superset should NOT have the same weight. The first 7 (of set 1 for example) should elicit failure, as should the 2nd 7 reps of (set 1) B2
+ Optional: calves
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+ NOS-X (last
C1 Flat Dumbbell Flyes 3 8
set)
4-0-1-0
Cable Crossovers
+ BPak Strip
C2 (cable height high, hands together in front of thighs 3 10
Sets
4-0-1-0 80 secs
at the bottom)
2 sec
D1 Floor Lying Cable Front Raises 3 10
eccentric
4-0-1-2
+ partials to
E2 Incline Dumbbell Curls 6 10
failure
3-0-1-0 40 secs
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+ 10 partials
B2 Reverse Pec Deck (for rear delts, not the back) 4 10
(all sets)
4-0-1-0 40 secs
7,7,7
C Deadlifts (bent-knee) 5
14,21
4-0-1-0 40 secs
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+ 5 partials
E Barbell Glute Bridges 3 21
(all sets)
4-0-1-4 40 secs
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+ NOS-X (last
B2 45 Incline Dumbbell Press 4 8
set)
4-0-1-0 40 secs
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0 (80 after
B One Leg Leg Press (downward intention) 4 21 4-0-1-0
final set)
C Leg Press - Feet Wide (inward intention) 5 15 1 1/2s* 4-0-1-0 40 secs
+ NOS-X
D Hack Squat with feet & knees together / touching 3 8
(last set)
4-0-1-0 40 secs
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4x8
B Leg Press (feet low) 4+1
1x40
* 4-0-1-0 40 secs
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2 second
D1 Standing Barbell Reverse Curls 5 8
isometric
4-0-1-2
2 second
D2 Standing Barbell Curls (palms up as normal) 5 8
isometric
4-0-1-2 40 secs
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+ 10 partials
D Lying Leg Curls - Body Extended 6 6
(all sets)
3-0-1-0 80 secs
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BPak Strip
E Leg Extensions 3 8 Sets(all 4-0-1-0 80 secs
sets)
+ Optional: calves
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10,8,6
B Bench Press (with red bands) 6
10,8,6
3-0-1-2 2 mins
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+ NOS-X (last
C Incline Dumbbell Curls 3 8
2 sets)
3-1-1-2 40 secs
+ NOS-X (last
D Tricep Pressdowns 3 15
2 sets)
4-0-1-0 40 secs
BPak Strip
E2 Seated Dumbbell Lateral Raises 3 10
Sets(all sets)
3-0-1-1 80 secs
+ Optional: calves
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3 second
F Machine Rows (any) 3 10
isometric
4-0-1-3 40 secs
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+ Optional: calves
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*** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! ***
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*** ALL A.M WORKOUTS THIS PHASE ARE INTENDED TO BE EXCITATORY, KEEP THE WEIGHTS ON THE HEAVY SIDE AND BE EXPLOSIVE (THOUGH
KEEP FORM PERFECT OF COURSE) ***
6 second
C Incline Dumbbell Curls 3 6
eccentric
6-0-1-0 80 secs
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+ 5 partials
A2 Seated Cable Rows 4 15
(all sets)
4-0-1-0
Reverse-Grip Pulldowns
A3 (slight backward lean from hips, not spine)
4 15 4-0-1-0
6 second
A4 Incline Prone Two-Arm Dumbbell Rows 4 8
isometric
4-0-1-6 80 secs
C3 Low Cable, Cable Curls facing away from apparatus 3 21 4-0-1-0 80 secs
+ Optional: abs / core
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+ NOS
F Leg Press (feet high, wide and externally rotated) 4 12
(last set)
4-0-1-0 40 secs
+ Optional: calves
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+ NOS-X
D2 Incline Dumbbell Curls 3 12
(last set)
4-0-1-0 40 secs
+ NOS
E Standing Barbell Curls 3 12
(last set)
4-0-1-0 40 secs
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+ NOS
C Reverse-Grip Pull-Ups (assisted or bands) 4 8
(ALL sets)
4-0-1-0 80 secs
+ NOS
D Seated Dumbbell Lateral Raises 4 8
(ALL sets)
4-0-1-0 80 secs
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2 Sec
B Reverse-Grip Pulldowns 4 10
Stretch
4-2-1-0 40 secs
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+ NOS-X
B1 Incline Dumbbell Press 4 10
(last set)
4-0-1-0
+ Optional: calves
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