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10 WEEK MEN'S Program Final

Book about bodybuilding with nutrition, exercises

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Global health (N 309)

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University of Texas at Austin

Academic year: 2022/2023

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10 WEEK MEN'S

PROGRAM

JPG COACHING X FITWITHBREN

TABLE OF

03

04

05

06

07

10

12

14

15

16

17

18

19

20

22

23

PROGRAM EXPLAINED

PHASES EXPLAINED

WARM UP

READING TEMPO

NEURAL PHASE

HYPERTROPHY PHASE 1

HYPERTROPHY PHASE 2

CARDIO

NUTRITION

CUT, MAINTAIN, OR BULK?

QUANTIFYING PROGRESS

SUPPLEMENTS

EXERCISE ALTERNATIVES

FAQ'S

DISCLAIMER

FACEBOOK GROUP & CALCULATOR

PHASES

EXPLAINED

Use the first week of the program to acclimate and get used to the layout of the split and exercise execution.

Throughout the entirety of the 4 week neural phase, you will not be training to failure for your heavy compound

movements (Multi Joint Exercises) as this portion of the program is strength focused. For those familiar with RPE, try

to stick to RPE 7-8. If you are not familiar with RPE, then base it off of your rep speed. Once you get to the point

where your rep speed has slowed significantly despite pushing as hard as you can, then you know you’re getting

close to failure. For the compound movements, you should aim to stop a rep or two before you hit a rep where you

really have to grind with a VERY slow rep speed. You may accidentally hit that point or even hit failure. Don’t stress it

if you do. It’s better to accidentally go over than consistently be under. Use that experience to better gauge your

sets for the next session.

For your isolation movements (Single Joint Exercises) if you are familiar with RPE, you can train those between RPE

8-9. If you are not familiar with RPE, then you’d be pushing to the point where your rep speed gets very slow

despite maximum effort. I would still be more conservative with your intensity during the early sets. However, since

these are isolation movements, it matters a bit less if you accidentally hit failure. So you can push yourself a bit

harder on the final set. If your rep speed still feels fast, then go for another rep. If the rep is a slow grind then you

should end the set there. Don’t worry you’ll be training to failure plenty during the hypertrophy phase!

For the full 4 weeks of this phase you will be moving through the sets as follows. You will use an ascending load and

descending reps as you move through your working sets. This means you should start with the higher end of the rep

range and increase the weight as you work up to your last set. So your last set will end up being your heaviest set

with the least amount of reps.

First 4 weeks: neural phase

LAST 6 weeks: HYPERTROPHY phase

This phase of the program will solely be focused on building muscle. This means you will be working at a

closer proximity to failure as well as training to failure. The first week of the program you can work at

higher intensities similar to what you were doing for the isolation movements during the neural phase but I

would not train to failure just yet. The following weeks, is when you will start pushing to failure. Make sure

when you are pushing to failure that your form does not regress. You will also be using an ascending load

and descending reps during this training phase. In this case however your second to last set will end up

being your heaviest. Then on the very last set, drop the weight 10-20% and push to failure.

Learning RPE properly takes a lot of time training to failure so don’t worry about it if you’re not

already proficient.

Once you’re able to do a weight for the full rep range, you should increase the load.

You should always be aiming to best your previous session in terms of weight or reps.

If technique was sloppy, then I would stay at the same weight or decrease till you’re able to perform

the movement with good form.

WARM UP

If you were very sedentary leading up to your workout, you can do a 10

minute light walk prior to your warm up sets. Nothing crazy 2-3 Speed if

using a treadmill.

For warm up sets do 2-3 ramp ups as needed. Make sure you’re picking

the weight appropriately as we are not going to failure.

First set do 10-15 reps emphasizing the stretch and hard contraction.

Control the eccentric and throw in 1s pauses where the muscle is most

contracted and stretched.

The next ramp up set should be closer to your first set working weight and

rep range. Start using the same tempo as your working sets. If you need to

you can do another ramp up set or do your first working set. I would rest

around 1min between the ramp up sets, then 2 minutes before you hit

your first working set.

As you move through the workout you will be warmed up from the earlier

exercises so you should only need to do 1 ramp up set or none before

getting into your working sets.

Use your best judgment for the # of ramp up sets you may need.

The best warm up you can do is lighter sets with your main movements. This

is how I warm up for all of my training sessions.

NEURAL PHASE

FLAT DB BENCH

BILATERAL CLAVICULAR (UPPER)

CABLE PRESS

T BAR ROW

HAND HEIGHT CABLE LATERAL

RAISE

LONG ROPE CABLE TRICEP

PUSHDOWN OR CROSS CABLE

EXT.

SEATED SUPINATED DB CURLS

TEMPO SETS x REPS REST DESCRIPTION WEEK REPS WEIGHT NOTES

Traps driven into the bench with only a slight arch. Keep feet planted and glutes engaged. Press upper arm in towards the mid line of the chest. Do not press with flared elbows, tuck in to around 45deg to better leverage the pecs

Do seated if possible with an upright bench in front of the cables. Otherwise you can do it standing. Set it up so you're pressing with the upper arms at a 45deg angle and driving the upper arms to the middle of the clavicles. The cable angle will be a low to high angle. Find the cable angle with no weight using the most contracted position and lining up the cable with the forearm angle.

Use a chest supported machine driving the upper arm back at a 45deg angle. As the arms pass the torso finish the movement by squeezing the traps. Keep your chest pinned to the pad.

Set the cable up around hand height and cross over behind you. Raise in the scapular plane. Cue reaching out as you raise. Yes it is fine to come up higher than shoulder height.

Keep the upper arms fixed in place. You do not have to pin them to your side, you can allow them to flare naturally. Slightly retract the scapula for stability. Use a long rope that allows you to extend fully in line with the elbows. If your gym has none you can use two shorter ropes pulled through. If you have access to dual cables then you can do cross cable extensions. Seated with the seat at 90deg. Keep the upper arm fixed in place. Focus on driving the forearms up towards the bicep actively flexing. Control the descent. Dont spend a bunch of time at the bottom though as theres minimal tension there.

3-1-1-

2-0-1-

1-0-1-

2-0-1-

4 x 3-

3 x 8-

4 x 3-

4 x 8-

3 x 8-

3-5 m

2-3m

1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4

LEG PRESS OR STANDING CALF

RAISE

HACK/PENDULUM SQUAT

BILATERAL LEG PRESS

LEG EXTENSIONS

TEMPO SETS x REPS REST DESCRIPTION WEEK REPS WEIGHT NOTES

Toes pointed straight ahead. Lower yourself with control (no bouncing) getting a good stretch. Actively flexing the tibialis anterior can help. (front shin muscle) Then drive up through your toes thinking about pulling your calf to your knee.

For more quad bias focus on maximizing knee flexion. Place feet as low on the platform as you can without heels lifting. If your low back/hips get pulled forward off the pad at the bottom of the squat your feet are too high on the platform. Brace and maintain a neutral spine

Low-Mid platform foot placement. Feet slightly outside of hip width. We'll get a bit more quad and adductor out of this. The more knee flexion you get the more quads will be worked. Brace, Pull yourself into the seat and don't allow your hips/low back to lift off the seat. Make sure knees are tracking in line with toes. Line your knees up with the axis of rotation of the machine. Sit back and pull yourself into the seat. Feet neutral or toes pointed up towards your head. Legs should not be rotating as you extend if set up properly. Make sure knees are tracking in line with toes.

3-2-1-

3-1-1-

3-0-1-

1-0-1-

4 x 6-

4 x 3-

3 x 6-

3 x 8-

2-3 m

3-5 m

2-3 m

1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4

UPPER

LOWER

WEEKLY TRAINING LAYOUT

UPPER LOWER REST CHEST/BACK DELT/ARMS + LOWER REST REST

GYM GEAR

Lifting Belt:

Knee Sleeves: Elbow Sleeves:

Hip Thrust Pad: D Handles or Angles90Grips:

ESSENTIAL, I like Versa Gripps but most major brands are fine. Use when your grip fails Optional. Inzer, SBD, Pioneer

Optional. Strong SBD Optional. Strong SBD

Optional. Amazon

Code: JPGCOACHING

Lifting Straps:

KEY TERMS

Doing the prescribed rep range then lowering the weight 20-30% and continuing the set to failure without rest

Doing another exercise immediately following another with no rest

Gradual increase of stress placed on the body through training. Adding weight and reps are ways to implement progressive overload.

NEGATIVES/ECCENTRIC:The portion of the movement the muscle is being stretched. Ex. Down in a squat, lowering weight on bench press, the bar going up on a pulldown. Pausing and holding while still exerting force to maintain that position when the muscle is most flexed/contracted or fully lengthened/stretched

ISOMETRIC:

DROP SET:

PROGRESSIVE OVERLOAD:

SUPERSET:

INCLINE DB BENCH

BILATERAL STERNAL (MID PEC)

CABLE PRESS

SEATED LAT BIAS ROW

LAT BIAS PULLDOWN

UPPER BACK ROW

TEMPO SETS x REPS REST DESCRIPTION WEEK REPS WEIGHT NOTES

Bench height set to 45deg. Press from 45deg upper arm angle not 90deg flared out to the shoulders. Minimize any arch. If the ground is too far causing you to arch, trying to reach it with your feet you can put plates or dumbbells under your feet. Control the eccentric then drive the upper arms towards the middle of the clavicles.

Use an attachment with a neutral grip that allows you to keep the arms tight into the side of the body. If none you can throw d handles onto a straight/ez bar to fashion one. Lean the torso as needed so the shoulder is flexed 90deg (upper arm around shoulder height). Maintain a neutral spine then drive the upper arm down and back.

Throw some d handles onto a bar around torso width so you're able to drive down in line with the sides of your torso. Lean back slightly/scoot back in the seat so your starting arm position is at around 120deg shoulder flexion. Maintain a neutral spine. Drive upper arms down and back with a neutral grip.

You can use any chest supported row with pronated handles where you're driving the upper arm back at a 70-90deg angle. As the arms pass the torso finish the movement by squeezing the traps. Keep your chest pinned to the pad..

3-1-1-

2-0-1-

3-0-1-

4 x 4-

3 x 8-

3 x 4-

3 x 6-

3-5m

3-4m

1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4

DB CHEST SUPPORTED Y RAISE

CHEST SUPPORTED DB LATERAL

RAISE

LONG ROPE CABLE TRICEP

PUSHDOWN OR CROSS CABLE EXT.

FACEAWAY CABLE CURLS

SEATED HAMSTRING CURLS

STIFF LEG HAMSTRING BIAS OR

DB/BB/TRAP BAR RDL

TEMPO SETS x REPS REST DESCRIPTION WEEK REPS WEIGHT NOTES

Set the seat back to around 30 degs. Raise in the scapular plane 30-45 deg forward of the shoulder with the palms facing down. We want a strong contraction on the middle delt. Keep your chest pinned to the bench. Superset the below exercise using the same weight.

Set the seat back to 70-80deg so you have a slight lean forward. Raise in the scapular plane 30-45 deg forward of the shoulder with the palms facing down. Keep your chest pinned to the bench. Don't worry if you cant get as high as the Y raises. I expect you to fail in the mid range.

Set the cable 2-3 notches lower than hand height. Step forward so the cable is behind you just slightly off from in line with the hands. Keep the upper arms fixed in place as you curl. Think about bringing the forearm to the bicep actively flexing.

1-0-1-

2 x 8-

3 x 8-

10-15s

1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4

CHEST/BACK

ARMS + LOWER B

2-0-1-0 2 x 6-8 3m

Push/Pull yourself into the seat depending on if your machine has shin pads or a thigh pad to secure you. Feet should be neutral or toes pointed up towards your head. Actively flex the hamstrings and dont shoot out of the starting position with the calves. Hard flex then control the eccentric.

Only a slight bend in the knees 5-10deg. Brace then initiate and follow through the whole rep by sending the hips back. Slightly tuck the chin. Only go down as far as you're able to push the hips back. Drive the hips back through the come up.

2-0-1-

3-2-1-

3 x 8-

2 x 8-

3 x 4-

2-3 m

3-5m

1 2 3 4 1 2 3 4

HYPERTROPHY PHASE ONE

TEMPO SETS x REPS REST DESCRIPTION WEEK REPS WEIGHT NOTES

Use a chest supported machine driving the upper arm back at a 45deg angle. As the arms pass the torso finish the movement by squeezing the traps. Keep your chest pinned to the pad.

Set the cable up around hand height and cross over behind you. Raise in the scapular plane. Cue reaching out as you raise. Yes it is fine to come up higher than shoulder height.

Seated with the seat at 90deg. Keep the upper arm fixed in place. Focus on driving the forearms up towards the bicep actively flexing. Control the descent. Dont spend a bunch of time at the bottom though as theres minimal tension there. As soon as you hit failure do Hammer Curls to failure with the same weight.

3-1-1-

2-0-1-

1-0-1-

2-0-1-

4 x 6-

3 x 8-

4 x 6x

4 x 8-

3 x 8-

2 x 8-

3-4m

2-3m

1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4

TEMPO SETS x REPS REST DESCRIPTION WEEK REPS WEIGHT NOTES

Line your knees up with the axis of rotation of the machine. Sit back and pull yourself into the seat. Feet neutral or toes pointed up towards your head. Legs should not be rotating as you extend if set up properly. Make sure knees are tracking in line with toes.

3-2-1-

3-1-1-

3-0-1-

1-0-1-

4 x 8-

4 x 6-

3 x 8-

2-3m

3-4m

2-3m

1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4

UPPER

LOWER

FLAT DB BENCH

BILATERAL CLAVICULAR (UPPER)

CABLE PRESS

T BAR ROW

HAND HEIGHT CABLE LATERAL RAISE

LONG ROPE CABLE TRICEP

PUSHDOWN OR CROSS CABLE EXT.

SEATED SUPINATED DB CURLS

INTO HAMMER CURLS

LEG PRESS OR STANDING CALF

RAISE

HACK/PENDULUM SQUAT

BILATERAL LEG PRESS

LEG EXTENSIONS

WEEKLY TRAINING LAYOUT

UPPER LOWER REST CHEST/BACK DELT/ARMS + LOWER REST REST

GYM GEAR

Lifting Belt:

Knee Sleeves: Elbow Sleeves:

Hip Thrust Pad: D Handles or Angles90Grips:

ESSENTIAL, I like Versa Gripps but most major brands are fine. Use when your grip fails Optional. Inzer, SBD, Pioneer

Optional. Strong SBD Optional. Strong SBD

Optional. Amazon

Code: JPGCOACHING

Lifting Straps:

KEY TERMS

Doing the prescribed rep range then lowering the weight 20-30% and continuing the set to failure without rest

Doing another exercise immediately following another with no rest

Gradual increase of stress placed on the body through training. Adding weight and reps are ways to implement progressive overload.

ISOMETRIC:

DROP SET:

PROGRESSIVE OVERLOAD:

SUPERSET:

TEMPO SETS x REPS REST DESCRIPTION WEEK REPS WEIGHT NOTES

Bench height set to 45deg. Press from 45deg upper arm angle not 90deg flared out to the shoulders. Minimize any arch. If the ground is too far causing you to arch trying to reach it with your feet you can put plates or dumbbells under your feet. Control the eccentric then drive the upper arms towards the middle of the clavicles.

3-1-1-

2-0-1-

3-0-1-

4 x 6-

3 x 8-

3-4m

2-3m

1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4

TEMPO SETS x REPS REST DESCRIPTION WEEK REPS WEIGHT NOTES

1-0-1-

2 x 8-

3 x 8-

10-15s

2-3m

1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4

CHEST/BACK

ARMS + LOWER B

2-0-1-0 2 x 8-12 2-3m

2-0-1-

3-1-1-

3 x 8-

2 x 8-

3 x 6-

2-3 m

3-4m

1 2 3 4 1 2 3 4

INCLINE DB BENCH

BILATERAL STERNAL (MID PEC)

CABLE PRESS

SEATED LAT BIAS ROW

LAT BIAS PULLDOWN

UPPER BACK ROW

DB CHEST SUPPORTED Y RAISE

CHEST SUPPORTED DB LATERAL

RAISE

LONG ROPE CABLE TRICEP

PUSHDOWN OR CROSS CABLE EXT.

FACEAWAY CABLE CURLS

SEATED HAMSTRING CURLS

STIFF LEG HAMSTRING BIAS OR

DB/BB/TRAP BAR RDL

TEMPO SETS x REPS REST DESCRIPTION WEEK REPS WEIGHT NOTES

3-1-1-

2-0-1-

3-0-1-

4 x 6-

3 x 8-

3-4m

2-3m

1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4

TEMPO SETS x REPS REST DESCRIPTION WEEK REPS WEIGHT NOTES

Set the bench height up around 30degs. Raise in the scapular plane 30-45 deg forward of the shoulder with the palms facing down. We want a strong contraction on the lateral delt. Keep your chest pinned to the bench. Superset the below exercise using the same weight.

1-0-1-

2 x 8-

3 x 8-

10-15s

2-3m

1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4

CHEST/BACK

ARMS + LOWER B

2-0-1-0 2 x 8-12 2-3m

2-0-1-

3-1-1-

3 x 8-

2 x 8-

3 x 6-

2-3 m

3-4m

1 2 3 4 1 2 3 4

INCLINE DB BENCH

BILATERAL STERNAL (MID PEC)

CABLE PRESS

SEATED LAT BIAS ROW

LAT BIAS PULLDOWN

UPPER BACK ROW

DB CHEST SUPPORTED Y RAISE

CHEST SUPPORTED DB LATERAL

RAISE

LONG ROPE CABLE TRICEP

PUSHDOWN OR CROSS CABLE

EXT.

FACEAWAY CABLE CURLS

SEATED HAMSTRING CURLS

STIFF LEG HAMSTRING BIAS OR

DB/BB/TRAP BAR RDL

CARDIO

DO I NEED TO DO CARDIO?

We opted against prescribing specific forms of

cardio because the type of cardio that you do will

differ from person to person. This can be

dependent on not only personal preference and

personal fitness goals, but also your

cardiovascular health. Your general activity level

outside of the gym is another important factor.

Those who are already very active due to daily life

may not need to do as much cardio.

Whether you are bulking, cutting, or maintaining,

we recommend some form of cardio, as it's

integral for your heart health.

How Much Cardio Do I Do?

As a baseline, we recommend at least 1-2 hours

per week of zone 2 moderate cardio per week.

Zone 2 cardio refers to any form of cardio that

falls into the low intensity, steady state category.

Zone 2 cardio should be comfortable but still allow

you to break a sweat.

What Type of Cardio Do I Do?

Aim to get 6k-10k steps per day if you don't enjoy

doing other forms of cardio such as walking,

running, cycling etc.

If you are already active during the day - perhaps

your job has you on the feet all day or you

regularly participate in a sport, then you can aim

for the lower end of the 6-10k step goal. On the

other hand, if these workouts have got you out of

breath and you want to work on your

cardiovascular health, then aim to hit the

recommended 1-2hrs total a week of zone 2

cardio broken up in to 20min-1hr continuous

sessions. The continuous bouts of cardio will help

keep your heart rate elevated and better improve

your cardiovascular health in comparison to

sporadic steps throughout the day.

Aside from hitting your step goal, the type of

cardio that you do is up to your personal

preference. We recommend low intensity steady

state cardio, but if you prefer high intensity or

interval cardio, we suggest either doing this on

your rest days or further apart in time if you're

doing them on the same day as your lifts.

HOW DO I KNOW IF I

NEED TO CUT, MAINTAIN

OR BULK?

The greatest determining factor here will be your body fat percentage. If you are

on the overweight or obese end of the range, then you should likely start with a

deficit/cut. Newbie lifters as well as obese individuals will still be able to gain some

muscle mass while in a deficit assuming good nutrition, training intensity and

recovery.

Eating at maintenance would be best if you consider yourself to be “skinny fat”.

Meaning you may not have a large amount of body fat but also have not yet built a

muscular base. So, while your body fat may not be especially high, you do not look

lean. This is very common with beginner lifters. If that describes you, then eating at

maintenance paired with good training and recovery will allow you to build muscle

and recomp. Once you are leaner, you can move to a bulk or if you’ve put a solid

amount of muscle on but also gained more body fat than you like you can move to

a full cut.

Bulking is a good choice for leaner individuals who want to gain significant muscle

mass at a faster pace. You should be comfortable with gaining some fat mass as

well. However, if you do it properly and are at a good starting point the fat you gain

should not be excessive. Fat gain can be reduced by keeping your surplus calories

to 150-300 calories above maintenance. Bulking is typically ideal for men under

10% body fat and women under 20% body fat.

To recap, if you are not comfortable with gaining fat yet, but also wish to prioritize

gaining lean body mass, you may want to start at maintenance and move into a

bulk once you are happy with your body fat percentage. If you wish to grow more

muscle in the future but still feel that you have significant body fat to lose, you

may want to begin on a deficit. Lastly, if you wish to gain muscle mass quickly and

are lean enough that you are comfortable with gaining some fat - a bulk is the best

choice for you. You can always slow down the pace of your bulk by lowering your

surplus.

QUANTIFYING

PROGRESS

Posting your pictures is not mandatory for this program unless you would like to take part in the

transformation portion of the challenge. You may post your progress within the group should you

wish to do so. Just make sure the pictures are not lewd in any way.

When you start this program it would be ideal if you took weekly pictures and measurements to

better track your progress. If you wish to take part in the transformation portion of the challenge this

is mandatory. I suggest taking pictures from the front, both sides and back. The pictures should be full

body showing quads and calves. Make sure you don’t cover your mid section in the side pictures. In

terms of what to wear Undergarments, Sports Wear and Bathing Suits work well but so long as you’re

able to see the majority of your musculature you can wear what you’re comfortable with.

Here's an easy way to take the pictures while ensuring sure you’re in frame. Prop your phone up in

selfie mode, then take a screenshot of each of the poses. Take the pictures in natural lighting if

possible. There should not be any harsh shadows. It is also important that the pictures taken are

similar in terms of how they are framed as well as the scale. Take them straight on, not at an angle. You

want to be able to compare your progress overtime accurately so if the pictures are all taken

differently it will be difficult to compare down the line. We also suggest taking a measurement of your

waist around the smallest part between the belly button and sternum. Do not suck in just relax when

taking the measurement. That way, even if your weight does not change or increases but your waist

gets smaller you know your body composition is improving!

####### Taking Progress Pictures and Measurements

####### Logging Your Workouts

We’ve provided you sections to track your reps and weight for each week. This is a

must if you want to make the best progress possible. Only track the working sets. Warm

ups do not need to be logged. As you move through the program, reference your

previous weeks aiming to best the weight and reps used. Even if you are only able to

add a single rep or a 2 plate you should aim to improve each session.

EXERCISE

ALTERNATIVES

FLAT DB BENCH: Flat barbell bench, flat machine press,

BILATERAL CLAVICULAR (UPPER) CABLE PRESS: Single arm press around, incline machine press

T BAR ROW: Seated cable row, chest supported barbell or dumbbell row

HAND HEIGHT CABLE LATERAL RAISE: Lying dumbbell lateral raise on incline bench, leaning to the non

working side standing dumbbell raise

LONG ROPE CABLE TRICEP PUSHDOWN/CROSS CABLE EXTENSION: Band push down

SEATED SUPINATED DB CURLS: Cable or machine curl

HACK/PENDULUM SQUAT: Heel elevated SSB or barbell squat/regular barbell squat, quad biased leg press,

quad biased split squat

BILATERAL LEG PRESS: Quad biased split squat, quad biased stationary lunge, smith machine split squat

LEG EXTENSIONS : Banded leg extensions, cable leg extension

INCLINE DB BENCH:: Incline cable press or machine press

BILATERAL STERNAL (MID PEC) CABLE PRESS: Pec dec fly., flat machine press, sternal cable fly

SEATED LAT BIAS ROW: Step back hammer row, kneeling single arm cable row behind the machine

LAT BIAS PULLDOWN: Kneeling lat pull down. Kneeling high to low hammer row variation

DB CHEST SUPPORTED Y RAISE: Cable y raise

CHEST SUPPORTED DB LATERAL RAISE: Cable lateral raise

FACEAWAY CABLE CURLS: Dumbbell curl, EZ bar curl

SEATED HAMSTRING CURLS: Lying leg curl, banded dumbbell lying leg curl

STIFF LEG HAMSTRING BIAS DB/BB/TRAP BAR RDL: Good mornings

FAQ'S

How Do I Know If I'm Making Progress?

Are you able to progressively overload?

Do you see changes in body composition?

Being able to consistently improve in terms of

your weight x reps used from session to session

is a good sign that you’re headed in the right

direction

Part of the reason we have everyone take

pictures and measure their waist is to be able to

tell if body composition is improving over the

course of the program. A common scenario this

could help with would be if your goal is to get

leaner but your weight is going up. If you’re

looking noticeably leaner that may be a good

thing. You can then ensure things are moving in

the right direction by checking your waist

measurement to see if it has gone up, stayed the

same or even gone down. If it has stayed the

same or gone down despite weight going up

then that’s a good sign your body composition is

improving.

How Much Muscle Will I Put On?

The amount of muscle someone can put on will

be highly dependent on their training age,

genetics and how well they’re able to optimize all

aspects of their training, nutrition and recovery.

I really wouldn’t worry about exactly how much

muscle you can put on and instead focus on

doing your best when it comes to those 3 big

variables. That will ensure you’re putting on as

much muscle as YOU can :)

If the soreness is affecting your ability to

perform to a large degree then it is likely better

to take another rest day. You should then

continue with the split in the same order keeping

the other rest days in place. Please don’t worry

about “being behind” as everyone is going to

recover at different rates. Pushing through when

you may have significant accrued fatigue and

muscle damage will only hinder your progress.

While this program is only 10 weeks just

remember that building muscle is a marathon

not a sprint. So don’t be afraid to take rest days

when they are truly needed.

Should I Still Train While Sore?

Once you’re able to complete the top of a rep

range with a given weight, you should challenge

yourself and increase. For example, lets say your

rep range is 8-10 and you did 100lbs on bench

for 10 reps. If you were able to do that on one of

your initial sets with more working sets left, then

I would increase the weight the following set 5-

10% depending on how hard that set was.

If that was a struggle at 10 Reps, then perhaps

you’d want to stay at the same weight then aim

to hit the top of the rep range with that same

weight the next session or even add a single rep

to each set. However, if you managed to do that

with relative ease then I would increase the very

next set.

How Do I Know When to Increase My Weight

for Working Sets?

Should I Do Anything for My Mobility?

Yes! Congratulations you’re already doing plenty

for your mobility by strength training and

working your muscles under load through their

full contractile range. Strength training is an

excellent and effective way to improve mobility.

While soreness is not a necessity for determining

whether a training session was effective or not, if

you're never getting sore then you may want to

look at how hard you’re pushing during your lifts.

If you’re constantly challenging yourself in the

gym and looking to best your previous training

sessions then some soreness is very likely to

occur.

What If I'm Not Getting Sore?

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10 WEEK MEN'S Program Final

Course: Global health (N 309)

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10 WEEK MEN'S

PROGRAM

JPG COACHING X FITWITHBREN

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10 WEEK MEN'S Program Final

Global health (N 309)

University of Texas at Austin

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10 WEEK MEN'S

PROGRAM

JPG COACHING X FITWITHBREN

TABLE OF

CONTENTS

03

04

05

06

07

10

12

14

15

16

17

18

19

20

22

23

PHASES

EXPLAINED

First 4 weeks: neural phase

LAST 6 weeks: HYPERTROPHY phase

WARM UP

NEURAL PHASE

HYPERTROPHY PHASE ONE

CARDIO

HOW DO I KNOW IF I

NEED TO CUT, MAINTAIN

OR BULK?

QUANTIFYING

PROGRESS

EXERCISE

ALTERNATIVES

FAQ'S

10 WEEK MEN'S Program Final

Course: Global health (N 309)

University: University of Texas at Austin

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