28 day Muscle Building Challenge

(70-80kg) Beginner Contents

BASIC NUTRITIONAL INFORMATION

PROTEIN
CARBOHYDRATES
FATS

SETTING UP YOUR NUTRITION PLAN

VARIATION WITHIN THE PLAN
ALTERNATE CHOICES
POST WORKOUT NUTRITION

FOOD SOURCES TABLE

SUPPLEMENTS

WEEK 1 NUTRITION PLAN

WEEK 2 NUTRITION PLAN
WEEK 3 NUTRITION PLAN
WEEK 4 NUTRITION PLAN

WORKOUT PLAN WEEK 1

WORKOUT PLAN WEEK 2
WORKOUT PLAN WEEK 3
WORKOUT PLAN WEEK 4

STRETCHES TO COMPLETE FOR MAJOR MUSCLE GROUPS

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 BASIC NUTRITION INFORMATION

PROTEINS

I’m sure you will be aware of protein, but do you know what it is exactly and how it will
affect your training and recovery?

WHAT IS PROTEIN?
Protein is a molecule found in food. Everything in the human body is made up of proteins, skin, hair, nails and of course
muscles, it is the human bodies building block. Protein is broken down into amino acids, there are 22 amino acids and 9 of
them are essential and can’t be produced as a by-product so they need to be eaten. To make sure you are getting all the
essential amino acids it is paramount that the majority of your protein sources are complete proteins, this means that it
contains all of the essential amino acids. If vegetarian or vegan you will have to be varied in choices as complete protein
sources are more easily found in meats and fish but some vegetables are classed as complete proteins. Soy beans,
hempseed, buckwheat and quinoa. If you’re vegan or vegetarian it is perfectly acceptable to mix incomplete protein
sources to get all essential amino acids. Incomplete sources, beans, grains, nuts or seeds. A single gram of protein
contains 4 calories.

CARBOHYDRATES

Unlike most plans, you will be eating a lot of carbohydrates. Removing carbs from the diet
isn’t the answer. That only causes a calorie deficit and as carbohydrates are your bodies
preferred energy source it’s not the most efficient way of creating a deficit.

WHAT IS CARBOHYDRATES?
There are three categories within the carbohydrate food group. Sugars, Starches and fibres. Sugar again has had a lot of
bad press recently but it’s not all bad and should be used within your nutrition plan. Post workout or intra/during workout
is a perfect time to replenish glycogen. To fill it up quickly its best to use a faster digesting carb, which is a shorter chain
molecule so releases the energy quicker.

Fibre is an essential part of your nutrition and is responsible for a good digestive system and satiety. Having a sufficient
amount of fibre will speed up elimination of waste but too much can leave you constipated and bunged up. Symptoms of
lack of fibre in the diet could include, constipation, constant hunger and weight gain.

Carbohydrates are also broken into Simple and complex. As explained above the difference is molecule length and in turn
how fast the energy is released. Therefore, simple carbohydrates have more of an effect on blood sugar and insulin.
Carbohydrates contain 4 kcals per gram.

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BASIC NUTRITIONAL INFORMATION
 BASIC NUTRITION INFORMATION

fat

Recently fat has become a more acknowledged part of nutrition, without fat your endo-
crine system wouldn’t function properly and everything in your body is governed by
hormones.

WHAT IS FAT?
Fat is an essential part of hormone production and therefore if fat is not in the diet then you can suffer with elevated
cholesterol levels and hormone imbalances.

There are so many benefits to Fatty acids (omega3/6/9) besides the positive effects when consumed with balanced diet
on weight management. Evidence suggest’s decreased levels of triglycerides in the blood can help curb stiffness and joint
pain. Sources of fatty acids include oily fish, nuts and avocados and in the food table you will have a much more in detail
list. Fat contains 9 kcals per gram

Setting up your Nutrition Plan

People don’t give themselves enough time to change and can be very restrictive, what
your trying to achieve needs fuel to perform to the best of your ability. By performing to
the best of your ability you will get better results physically and mentally.

The exciting thing about this plan is it gives you a lot of freedom with food variation and
that means it’s completely up to you how you choose to do this. As the weeks go on you
will need to change your food choices to make sure you stick to the plan. Sticking to the
plan 100% is easy as you’re not really restricted in your food choices.

The food choices are clearly labelled, e.g. “100 grams of lean protein” this is where you
can be as imaginative as you want with your choices. Choose from the list for each meal
as labelled. The weight is always raw weight as cooking temperature, type and duration
will considerably change the food’s weight.

You don’t need to do any calculations for your calories as its already been done for you
when you signed up. That means you just need to follow the plan to get to where you
want to be.

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BASIC NUTRITIONAL INFORMATION
 BASIC NUTRITION INFORMATION

Food Alternatives

By having multiple choice on various categories this means you have lots of variety. There
is no secret or best food to lose weight it will be a much more pleasurable experience.

Throughout the plan, you will see that a sea food variation is also offered as an alternative too. This means you definitely don’t have to eat the
same foods every single day.

If you’re not in a position to meal prep then you can also use a YOLO food company meals where labelled too. The pure and simple range is
perfect for this plan as it fits the macros perfectly where marked and also offers some tasty variety at your convenience as you only need to
put in the microwave.

Yolo Foods

Yolo Food’s pure and simple range is perfect for this plan as you can pick from 3 choices.
Protein and carb, protein and fat, and finally protein and veg.

This will make it very easy to prep all your food as you can tailor your plan to fit the macros to fit your individual needs.

PURE & SIMPLE RANGE

Grilled Chicken Grilled Steak Burger

Grilled Chicken with Grilled Steak Burger,
Green Vegetables and Vegetables, Herby
Brown Rice No.1 potatoes No.16

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magna magna

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BASIC NUTRITIONAL INFORMATION
 BASIC NUTRITION INFORMATION

Yolo Foods

Previous is an example of how easily you can manipulate this plan to create lots of variety.
By doing so you are going to guarantee that this is sustainable for the 28 days. Food
boredom is a common cause of derailing progress.

Pre-Workout Nutrition
Pre-workout nutrition is an important part in your nutrition plan. What you need to be
aware of is energy and performance. The better you can perform in the gym the better
your results will be. There is important to consume some carbohydrates around an hour
before you train.

As you could be training at different times a day in the week simply

choose a meal containing carbohydrates to eat an hour before
training.

Post Workout Nutrition

Post workout nutrition is an essential part of the recovery process and therefore a crucial
part in getting results. The aim is to kick start recovery as soon as possible so by refuel-
ling with protein and possibly carbohydrates will help.

Don’t be afraid to eat, your focus is on performance as soon as that

suffers so will your results.

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BASIC NUTRITIONAL INFORMATION
 FOOD CHOICES
PROTEINS

When choosing your protein, it’s good to vary your sources for sustainability. To swap
your choices refer to the food table and where marked you will have the choice of Lean
protein/ Lean fish or fatty protein or fish.

Benefits of fatty protein/ Fish. Higher fat fish commonly referred to oily fish has incredi-
ble health benefits mainly because of the omega 3 content.

Lean Protein Fatty Protein Lean Fish Fatty Fish

(100g = 1 protein) (100g = 1 Fatty (100g = 1 Fish) (100g = 1 Oily fish)
protein)

Chicken breast Duck Tinned tuna

Boneless thigh Rump steak Cod fillets almon
Turkey breast Sirloin steak Haddock Sardines
Turkey thigh mince Ribeye steak Tuna steak Mackerel
Gammon Bacon Prawns Trout
Pork chop Pork loin Smoked salmon Herring
Venison Beef mince Sea bass
Lean beef mince

CARBOHYDRATES

When choosing your carbohydrate food sources the weight differs massively. For exam-
ple, if you look at the portion size of the potato to the rice you can see that the rice is
much smaller this is mostly down to the fact that this is dry weight and will absorb lots of
water and increase in volume.

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FOOD CHOICES
 FOOD CHOICES
Also, cereal and post workout carbs are a lot more calorie dense as well so use as pre-
scribed. With the post workout carbs you can choose one of each

Carbs (Potato) Carbs (Rice) Cereal Fruit

100g = 1 potato 25g = 1 Rice 30g = 1 cereal 100g = 1 Fruit

Sweet potato Basmati rice Oats Apple

New Potato Wild rice Shredded wheat Banana
Baked potato Brown rice Weetabix Berries
Pineapple

Post workout Carbs 1 Post workout Carbs 2

20g carbs 15g = 1 choice

Caramel rice cakes (22g) Jam

Bagel thins (50g) Honey
Maltodextrin (30g)

FATS/ CHEESE/ MILK

AND FOOD VOLUME FILLERS

If you refer to the table below you can see that the Fat sources massively differ and so do
the portion sizes. Fat is its most dense in liquid form whereas an avocado you can have
50g where you’d only be allowed 15g nuts

Low calorie fillers are there to help with the volume of your food if your starting to feel
hungry. Apart from satiety they also act as a good source of fibre.

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FOOD CHOICES
 FOOD CHOICES
Liquid Fats Low calorie fillers
10g = 1 portion (oil) Solid fats Cheese Milk/Alternatives 1 portion= 50g
20g = 1 potion (nut 15g = 1 portion 50g = 1 portion of Only whole milk Can have more if
butter) yoghurt limited hungry

Extra virgin olive oil Peanut Feta Whole fat milk Cauliflower rice
Udo’s oil Almond Mozzarella (200ml) Mashed Beetroot
Coconut oil Cashews Halloumi Almond milk Spiralised
Carrot
Peanut butter Brazil Cottage Cheese Coconut milk
Spiralised
Almond butter Walnuts Quark Cashew milk Courgette
Cashew butter Avocado (50g)

Most of the measurements of the food described are in its raw state. Food such as chicken
can also massively reduce in weight and depending on the style of cooking will depend
on how much it decreases.

Some choices that are bought as consumed such as bagels, jam and honey are weighed
in the state they are purchased.

RECOMMENDED SUPPLEMENTS
THE SUPPLEMENT STORE: WWW.TSST.CO.UK

As you’ll see on your Nutrition plan there are supplements to help aid with recovery and
giving you that extra edge if everything else is on point.

At The Supplement Store, you have the benefit of choosing from a wide range of compa-
nies to try out lots of different products at great prices.

Supplement Dosage in grams

Whey protein 30g

Casein protein 30g
Maltodextrin 30g
Creatine 5g
Fat burner Use as per label
Pre workout Use as per label
BCAA’s 5-10g

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FOOD CHOICES
 FOOD SOURCES TABLE
WEEK 1 NUTRITION
The aim of this nutrition plan is to give you flexibility in your choices, for all the choices
refer back to the food table on the previous page.

MEAL 1
FOOD SOURCE PROTEIN CARBS FATS
1 potion of fatty protein/ oily fish 20 0 13
1.5 portions of liquid fat 0 0 10
1 portion of salad/ filler 1 1 0

21 1 23

MEAL 2
FOOD SOURCE PROTEIN CARBS FATS
1 potion of fatty protein/ oily fish 20 0 13
1 portion of liquid fat 0 0 10
1 portion of salad/ filler 1 1 0

21 1 23

MEAL 3: YOLO MEAL

FOOD SOURCE PROTEIN CARBS FATS
2 portions of lean protein/ fish 40 0 8
3 portion of rice/ potato 5 60 1
1 portion of salad/ filler 1 2 0
46 62 9

MEAL 4: YOLO MEAL

FOOD SOURCE PROTEIN CARBS FATS
2 portions of lean protein/ fish 40 0 8
3 portion of rice/ potato 5 60 1
1 portion of salad/ filler 1 2 0
46 62 9

INTRA WORKOUT
FOOD SOURCE PROTEIN CARBS FATS
BCAA's 0 0 0
30g Maltodextrin 0 30 0
0 30 0

POST WORKOUT
FOOD SOURCE PROTEIN CARBS FATS
30g whey protein 24 3 1
1 portion of post workout carbs 1 5 25 1
2 portions of post workout carbs 2 0 20 0

29 48 2

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FOOD SOURCES TABLE
 FOOD SOURCES TABLE
WEEK 2 NUTRITION
MEAL 1
FOOD SOURCE PROTEIN CARBS FATS
1 potion of fatty protein/ oily fish 20 0 13
1.5 portions of liquid fat 0 0 10
1 portion of salad/ filler 1 1 0

21 1 23

MEAL 2
FOOD SOURCE PROTEIN CARBS FATS
1 potion of fatty protein/ oily fish 20 0 13
1 portion of liquid fat 0 0 10
1 portion of salad/ filler 1 1 0

21 21 23

MEAL 3: YOLO MEAL

FOOD SOURCE PROTEIN CARBS FATS
2 portions of lean protein/ fish 40 0 8
3 portion of rice/ potato 5 60 1
1 portion of salad/ filler 1 2 0
46 62 9

MEAL 4: YOLO MEAL

FOOD SOURCE PROTEIN CARBS FATS
2 portions of lean protein/ fish 40 0 8
3 portion of rice/ potato 5 60 1
1 portion of salad/ filler 1 2 0
46 62 9

INTRA WORKOUT
FOOD SOURCE PROTEIN CARBS FATS
BCAA's 0 0 0
30g Maltodextrin 0 30 0
0 40 0

POST WORKOUT
FOOD SOURCE PROTEIN CARBS FATS
30g whey protein 24 3 1
1 portion of post workout carbs 1 5 25 1
2 portions of post workout carbs 2 0 20 0

29 58 2

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FOOD SOURCES TABLE
 FOOD SOURCES TABLE
WEEK 3 NUTRITION
MEAL 1
FOOD SOURCE PROTEIN CARBS FATS
1 potion of fatty protein/ oily fish 20 0 13
1.5 portions of liquid fat 0 0 10
1 portion of fruit 1 20 0

21 21 23

MEAL 2
FOOD SOURCE PROTEIN CARBS FATS
1 potion of fatty protein/ oily fish 20 0 13
2 portions of rice/ potato 5 40 1
1 portion of liquid fat 0 0 10
1 portion of salad/ filler 1 1 0
26 41 24

MEAL 3: YOLO MEAL

FOOD SOURCE PROTEIN CARBS FATS
2 portions of lean protein/ fish 40 0 8
3 portion of rice/ potato 5 60 1
1 portion of salad/ filler 1 2 0
46 62 9

MEAL 4: YOLO MEAL

FOOD SOURCE PROTEIN CARBS FATS
2 portions of lean protein/ fish 40 0 8
3 portion of rice/ potato 5 60 1
1 portion of salad/ filler 1 2 0
46 62 9

INTRA WORKOUT
FOOD SOURCE PROTEIN CARBS FATS
BCAA's 0 0 0
40g Maltodextrin 0 40 0
0 40 0

POST WORKOUT
FOOD SOURCE PROTEIN CARBS FATS
30g whey protein 24 3 1
1 portion of post workout carbs 1 5 25 1
3 portions of post workout carbs 2 0 30 0

29 58 2

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FOOD SOURCES TABLE
 FOOD SOURCES TABLE
WEEK 4
MEAL 1
FOOD SOURCE PROTEIN CARBS FATS
1 portion Oily fish/ 1 Fatty protein portions 20 0 13
1.5 portion of liquid fat 0 0 10
2 portions of cereal 1 40 1

21 40 24

MEAL 2
FOOD SOURCE PROTEIN CARBS FATS
1 potion of fatty protein/ oily fish 20 0 13
3 portions of rice/ potato 8 60 1
1 portion of liquid fat 0 0 10
1 portion of salad/ filler 1 1 0
29 61 24

MEAL 3: YOLO MEAL

FOOD SOURCE PROTEIN CARBS FATS
2 portions of lean protein/ fish 40 0 8
3 portion of rice/ potato 5 60 1
1 portion of salad/ filler 1 2 0
46 62 9

MEAL 4: YOLO MEAL

FOOD SOURCE PROTEIN CARBS FATS
2 portions of lean protein/ fish 40 0 8
3 portion of rice/ potato 5 60 1
1 portion of salad/ filler 1 2 0
46 62 9

INTRA WORKOUT
FOOD SOURCE PROTEIN CARBS FATS
BCAA's 0 0 0
40g Maltodextrin 0 40 0
0 4
40 0

POST WORKOUT
FOOD SOURCE PROTEIN CARBS FATS
30g whey protein 24 3 1
1 portion of post workout carbs 1 7 25 1
3 portions of post workout carbs 2 0 30 0

32 68 2

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FOOD SOURCES TABLE
 MUSCLE BUILDING WORKOUT PLAN

Beginning your workout plan

It’s really important to make sure you’re doing the correct form and not just moving a weight from
A-B. On the workout plan you will find full written form tips to make sure you are doing the exer-
cise correctly. This way not only are the risks of injury a lot lower but because of this the results
will be better due to muscle recruitment and more calories used.

The more muscle you can build the higher your metabolism is and this means that you burn more
calories at rest. So, by doing this you will find it a lot easier to get leaner without excessive cardio.

Tempo/TUT (Time under Tension)

If you look there is a tempo next to the exercise and sets this tells you the speed you should be
performing the exercise at. E.g. 3010 means 3 seconds in the eccentric phase, 0 second pause at
the bottom and 1 second in the concentric phase with 0 pause at the top. So, if you’re doing 10
reps a set will last 40 seconds. Eccentric portion of the lift is lengthening of the muscle under load.
For example, in a bicep curl controlling the dumbbell on the way down rather than letting it drop.
The concentric phase of a lift is the shortening of the muscle and the effort part of a lift. For exam-
ple in a bicep curl when you lift the weight against resistance.

Progressive Overload

Even when trying to lose fat one of your key goals should be to build muscle, mostly because of
increased metabolic rate due to the higher calories needed to maintain that muscle. This means
your body burns more calories at rest. Progressive overload is the primary focus so you’re aiming
for. This means I want you to be recording your numbers every workout so you can try heavier next
week. It won’t work on every exercise every week but there should be progression. In all of these
sets the final few reps should be a struggle but not impossible. Complete as many reps as possible
with perfect form once your form breaks end the set.

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WORKOUT PLAN
 MUSCLE BUILDING BEGINNER WORKOUT PLAN

Warm up sets

To avoid injury, it is beneficial to prime the muscle you’re working by doing a couple of sub max
sets. During these sets avoid muscular failure this isn’t an extension of your workout but a way to
stimulate joint lubrication and local tissue blood flow.

Drop Sets

A drop set is where you complete a normal set for the prescribed reps. Without any rest decrease
the weight by 20-40% and go straight into another set. For example, if you’re doing a bicep curl
with a 20kg bar you’d complete 10 reps, you’d then complete another set with 15kg for another 10
reps without rest.

Stretching

After every workout, it is paramount for you to stretch the muscles used to help with mobility and
flexibility. This will have a tie over to your posture too so negligence may cause bio mechanical
issues such as injuries or postural issues. The stretches section is after each workout further in this
pack and will contain static stretches to help with muscle tightness.

Foam Rolling/ Deep tissue work

On your rest days, it may be beneficial for you to do some foam rolling or get a deep tissue mas-
sage to release any tension from working out. Tightness can often occur in your chest due to being
sat at a desk for hours with poor posture. Similarly, in the hamstrings due to long periods of sitting.
Such tightness’s can lead to poor back health.
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WORKOUT PLAN
 MUSCLE BUILDING BEGINNER WORKOUT PLAN

Cardio

In regards to cardio there is no secret exercise that is the answer to your needs. In the most basic
terms your looking at burning calories. For this plan you can choose either LISS or HITT depending
on your personal preference. You can also do a combination to mix things up.

Liss

Low intensity steady state cardio is where you keep your heart rate below 70% of your predicted
maximum heart rate. To calculate you predicted maximum heart rate simply take your age away
from 220 and times it by 0.7. (220 - age x0.7). The main aim of this type of cardio is to expend
calories in any way you want keeping within your target heart rate.

Hiit

High intensity interval training works slightly differently as you perform the exercise in a much shorter dura-
tion and involves the “after burn effect”. The after burn is actually excess post-exercise oxygen consumption
(EPOC). After intense exercise fat stores are broken down and fatty acids are released into the blood stream.
During post workout recovery, these fatty acids become oxidised due to the increase in demand for oxygen
and the body uses them for energy, downside to Hiit is that it is extremely taxing so would be better to do
post workout if you’re going to do on the same day as your weight session.

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WORKOUT PLAN
MUSCLE BUILDING BEGINNER WORKOUT PLAN

WEEKLY SUMMARY

WEEK 1
The first week is an Introductory week, this will be your easiest week and focuses on the basics. This week
contains the least amount of cardio (either 15 mins of Hiit 2 days a week or 30 mins of Liss 3 days a week).

WEEK 2
Each week after the previous week you should be aiming for a 5-10% progression in weights. It is important to
record these so you know where you finished last time. Make notes of how the set felt. The more detailed the
better for yourself. This week you will be increasing the time under tension (Tempo). Cardio will increase to
either 20 mins of Hiit 2 days a week or 40 mins of Liss 3 days a week.

WEEK 3
Continuing the 5-10% progressive overload, and increased time under tension, for this week you’re going to
be increasing workload by increasing workouts by 4 working sets of which the majority are compound
exercises. Cardio will increase to either 25 mins of Hiit 2 days a week or 50 mins of Liss 3 days a week.

WEEK 4
The final push, this week will test you, not only are you going to carry on with the progressive overload,
increased time under tension, increased sets you now are going to add a drop set into the last set in each
exercise. Cardio will increase to either 30 mins of Hiit 2 days a week or 60 mins of Liss 3 days a week.

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WORKOUT PLAN
 MUSCLE BUILDING BEGINNER WORKOUT PLAN

CARDIO R

Once you have chosen between Hiit or Liss, or a combination of the two, you may be wondering
when to perform your cardio and that depends on your own personal preference. Bare in mind that
Hiit is quite demanding and best performed after a workout or separately. In regards to Liss train-
ing it isn’t as intense and won’t make any difference to when performed as its simply calories
burned.

90% WORK
HIIT CARDIO EFFORT RECOVERY DURATION DAYS

Week 1 Hiit 20 seconds 40 seconds 15 mins 2

Week 2 Hiit 20 seconds 40 seconds 20 mins 2

Week 3 Hiit 20 seconds 40 seconds 25mins 2

Week 4 Hiit 20 seconds 40 seconds 30 mins 2

An example of Hiit workout would be a 20 second sprint on the treadmill followed by a 40 second
walk or light jog depending on fitness.

LISS CARDIO INTENSITY DURATION DAYS

WEEK 1 LISS 70% MHR 30 3

WEEK 2 LISS 70% MHR 40 3

WEEK 3 LISS 70% MHR 50 3

WEEK 4 LISS 70% MHR 60 3

An example of Liss would be a power walk, Jog or any other cardiovascular equipment keeping
your heart rate for the prescribed

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WORKOUT PLAN
 MUSCLE BUILDING BEGINNER WORKOUT PLAN

WEEK 1

There is core work involved in this plan but there is only a few sets due to the amount of com-
pound work required. The means that your core will have already worked hard throughout the
sessions so finishing off with a few sets is all you need.

WEEK 1 WORKOUT 1 (LOWER)

HIIT CARDIO 10 MINS TWICE A WEEK/ LISS CARDIO 20 MINS 3 TIMES

EXERCISE SETS REPS REST TEMPO FORM TIPS

(SECS)

• KEEP CORE AND ELBOWS TIGHT

BARBELL SQUATS 3 10 60 3010 • DRIVE KNEES OUT ON THE WAY UP
• KEEP FEET LEVEL AND PRESS EVENLY

LUNGES • KEEP NEUTRAL SPINE POSITION

3 10 60 3010 • 90-DEGREE BEND IN BOTH LEGS
• KEEP HEAD LEVEL

ROMANIAN • KEEP HIPS UP THROUGHOUT THE MOVEMENT

3 10 60 3010 • KEEP BACK STRAIGHT
DEADLIFT
• FOCUS ON THRUSTING THE HIPS TO CREATE MOVEMENT

3010 • KEEP UPPER BODY STRAIGHT

DB STEP UP 3 10 60 • DON’T SWING
• BOX NEEDS TO BE KNEE HEIGHT

CAPTAINS • KEEP CORE ENGAGED BY LEANING SLIGHTLY FORWARDS

3 10 60 3010
CHAIR LEG • DON’T ALLOW LEGS TO SWING
RAISE • DON’T LEAN BACK TO GET HEIGHT WITH LEGS.

WEEK 1 WORKOUT 2 (UPPER)

HIIT CARDIO 10 MINS TWICE A WEEK/ LISS CARDIO 20 MINS 3 TIMES

EXERCISE SETS REPS REST TEMPO FORM TIPS

(SECS)
DEADLIFT • KEEP LIFT ONE MOVEMENT
3 10 60 3010 • KEEP BACK NEUTRAL
• FOCUS ON THRUST OF HIPS TO MOVE THE BAR

• KEEP CHEST HIGH

WIDE PULL UPS 3 10 60 3010 •PULL UP IN A STRAIGHT LINE NOT AN ARC
• CONTROL ON THE WAY DOWN

• KEEP SHOULDERS FIXED

CHEST PRESS 3 10 60 3010 • CHEST ELEVATED WITHOUT LOWER BACK ARCHING
• DON’T BOUNCE AND CONTROL THE MOVEMENT

• STAND STRAIGHT CORE TIGHT

SHOULDER PRESS 3 10 60 3010 • TUCK GLUTES IN

CABLE WOOD- 60 3010 • KEEP ARMS FIXED DIRECTLY IN FRONT

3 10
CHOPS • ROTATION FROM THE CORE NOT HIPS
• CABLE SHOULDN’T TOUCH YOUR SHOULDER

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WORKOUT PLAN
 MUSCLE BUILDING BEGINNER WORKOUT PLAN

WEEK 2
WEEK 2 WORKOUT 1 (LOWER)
INCREASE WEIGHTS 5-10%, INCREASE TIME UNDER TENSION. HIIT CARDIO 10 MINS TWICE A WEEK/ LISS
CARDIO 20 MINS 3 TIMES
EXERCISE SETS REPS REST TEMPO FORM TIPS
(SECS)

• KEEP CORE AND ELBOWS TIGHT

SQUATS 3 10 60 4010 • DRIVE KNEES OUT ON THE WAY UP
• KEEP FEET LEVEL AND PRESS EVENLY

• KEEP FEET SHOULDER WIDTH

LEG PRESS 3 10 4010
60 • PRESS EVENLY OFF HEELS AND TOES
• DON’T LOCK LEGS AT THE TOP

LUNGES • KEEP NEUTRAL SPINE POSITION

3 10 60 4010 • 90-DEGREE BEND IN BOTH LEGS
• KEEP HEAD LEVEL

4010 • DON’T BOUNCE ON THE REPS

LEG 3 10 60 • FULLY STRETCH AND CONTRACT THE CALVES
EXTENSIONS • KEEP HIPS STILL

LYING LEG • PUSH HIPS INTO PAD

3 10 60 4010
CURLS • PULL HEELS IN AN ARC
• KEEP LOWER BACK OUT OF THE MOVEMENT

CAPTAINS • KEEP CORE ENGAGED BY LEANING SLIGHTLY FORWARDS

3 10 60 3010
CHAIR LEG • DON’T ALLOW LEGS TO SWING
RAISE • DON’T LEAN BACK TO GET HEIGHT WITH LEGS.

WEEK 2 WORKOUT 2 (UPPER)

INCREASE WEIGHTS 5-10%, INCREASE TIME UNDER TENSION. HIIT CARDIO 10
MINS TWICE A WEEK/ LISS CARDIO 20 MINS 3 TIMES

EXERCISE SETS REPS REST TEMPO FORM TIPS

(SECS)
DEADLIFT • KEEP LIFT ONE MOVEMENT
3 10 60 4010 • KEEP BACK NEUTRAL
• FOCUS ON THRUST OF HIPS TO MOVE THE BAR

• KEEP CHEST HIGH

WIDE PULL UPS 3 10 60 4010 •PULL UP IN A STRAIGHT LINE NOT AN ARC
• CONTROL ON THE WAY DOWN

• KEEP SHOULDERS FIXED

CHEST PRESS 3 10 60 4010 • CHEST ELEVATED WITHOUT LOWER BACK ARCHING
• DON’T BOUNCE AND CONTROL THE MOVEMENT

• STAND STRAIGHT CORE TIGHT

SHOULDER PRESS 3 10 60 4010 • TUCK GLUTES IN

REVERSE FLY 60 4010 • KEEP ARMS PARALLEL TO THE FLOOR

3 10
• NO SWINGING
• KEEP SHOULDERS BACK

CABLE 60 3010 • KEEP ARMS FIXED DIRECTLY IN FRONT

3 10
WOODCHOPS • ROTATION FROM THE CORE NOT HIPS
• CABLE SHOULDN’T TOUCH YOUR SHOULDER

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BEGINNER WORKOUT PLAN
 MUSCLE BUILDING BEGINNER WORKOUT PLAN

WEEK 3
WEEK 3 WORKOUT 1 (LOWER)
INCREASE WEIGHTS 5-10%, INCREASE TIME UNDER TENSION AND ADD IN 4 ADDITIONAL SETS. HIIT
CARDIO 10 MINS TWICE A WEEK/ LISS CARDIO 20 MINS 3 TIMES
EXERCISE SETS REPS REST TEMPO FORM TIPS
(SECS)

• KEEP CORE AND ELBOWS TIGHT

SQUATS 4 10 60 4010 • DRIVE KNEES OUT ON THE WAY UP
• KEEP FEET LEVEL AND PRESS EVENLY

• KEEP FEET SHOULDER WIDTH

LEG PRESS 4 10 4010
60 • PRESS EVENLY OFF HEELS AND TOES
• DON’T LOCK LEGS AT THE TOP

LUNGES • KEEP NEUTRAL SPINE POSITION

4 10 60 4010 • 90-DEGREE BEND IN BOTH LEGS
• KEEP HEAD LEVEL

4010 • DON’T BOUNCE ON THE REPS

LEG 4 10 60 • FULLY STRETCH AND CONTRACT THE CALVES
EXTENSIONS • KEEP HIPS STILL

LYING LEG • PUSH HIPS INTO PAD

3 10 60 4010
CURLS • PULL HEELS IN AN ARC
• KEEP LOWER BACK OUT OF THE MOVEMENT

CAPTAINS • KEEP CORE ENGAGED BY LEANING SLIGHTLY FORWARDS

3 10 60 3010
CHAIR LEG • DON’T ALLOW LEGS TO SWING
RAISE • DON’T LEAN BACK TO GET HEIGHT WITH LEGS.

WEEK 3 WORKOUT 2 (UPPER)

INCREASE WEIGHTS 5-10%, INCREASE TIME UNDER TENSION AND ADD IN 4
ADDITIONAL SETS. HIIT CARDIO 10 MINS TWICE A WEEK/ LISS CARDIO 20
MINS 3 TIMES

EXERCISE SETS REPS REST TEMPO FORM TIPS

(SECS)
DEADLIFT • KEEP LIFT ONE MOVEMENT
4 10 60 4010 • KEEP BACK NEUTRAL
• FOCUS ON THRUST OF HIPS TO MOVE THE BAR

• KEEP CHEST HIGH

WIDE PULL UPS 4 10 60 4010 •PULL UP IN A STRAIGHT LINE NOT AN ARC
• CONTROL ON THE WAY DOWN

• KEEP SHOULDERS FIXED

CHEST PRESS 4 10 60 4010 • CHEST ELEVATED WITHOUT LOWER BACK ARCHING
• DON’T BOUNCE AND CONTROL THE MOVEMENT

• STAND STRAIGHT CORE TIGHT

SHOULDER PRESS 4 10 60 4010 • TUCK GLUTES IN

REVERSE FLY 60 4010 • KEEP ARMS PARALLEL TO THE FLOOR

3 10
• NO SWINGING
• KEEP SHOULDERS BACK

CABLE 60 3010 • KEEP ARMS FIXED DIRECTLY IN FRONT

3 10
WOODCHOPS • ROTATION FROM THE CORE NOT HIPS
• CABLE SHOULDN’T TOUCH YOUR SHOULDER

CONTINUE >
BEGINNER WORKOUT PLAN
 MUSCLE BUILDING BEGINNER WORKOUT PLAN

WEEK 4
WEEK 4 WORKOUT 1 (LOWER)
INCREASE WEIGHTS 5-10%, INCREASE TIME UNDER TENSION AND ADD IN 4 ADDITIONAL SETS. ADD IN
DROP SET ON LAST SET OF EACH EXERCISE. HIIT CARDIO 10 MINS TWICE A WEEK/ LISS CARDIO 20 MINS
3 TIMES
EXERCISE SETS REPS REST TEMPO FORM TIPS
(SECS)

• KEEP CORE AND ELBOWS TIGHT

SQUATS 4 10 60 4010 • DRIVE KNEES OUT ON THE WAY UP
• KEEP FEET LEVEL AND PRESS EVENLY

• KEEP FEET SHOULDER WIDTH

LEG PRESS 4 10 4010
60 • PRESS EVENLY OFF HEELS AND TOES
• DON’T LOCK LEGS AT THE TOP

LUNGES • KEEP NEUTRAL SPINE POSITION

4 10 60 4010 • 90-DEGREE BEND IN BOTH LEGS
• KEEP HEAD LEVEL

4010 • DON’T BOUNCE ON THE REPS

LEG 10 60
4 • FULLY STRETCH AND CONTRACT THE CALVES
EXTENSIONS • KEEP HIPS STILL

LYING LEG • PUSH HIPS INTO PAD

3 10 60 4010
CURLS • PULL HEELS IN AN ARC
• KEEP LOWER BACK OUT OF THE MOVEMENT

CAPTAINS • KEEP CORE ENGAGED BY LEANING SLIGHTLY FORWARDS

3 10 60 3010
CHAIR LEG • DON’T ALLOW LEGS TO SWING
RAISE • DON’T LEAN BACK TO GET HEIGHT WITH LEGS.

WEEK 2 WORKOUT 2 (UPPER)

INCREASE WEIGHTS 5-10%, INCREASE TIME UNDER TENSION AND ADD IN 4
ADDITIONAL SETS. ADD IN DROP SET ON LAST SET OF EACH EXERCISE. HIIT
CARDIO 10 MINS TWICE A WEEK/ LISS CARDIO 20 MINS 3 TIMES

EXERCISE SETS REPS REST TEMPO FORM TIPS

(SECS)
DEADLIFT • KEEP LIFT ONE MOVEMENT
4T 10 60 4010 • KEEP BACK NEUTRAL
• FOCUS ON THRUST OF HIPS TO MOVE THE BAR

• KEEP CHEST HIGH

WIDE PULL UPS 4 10 60 4010 •PULL UP IN A STRAIGHT LINE NOT AN ARC
• CONTROL ON THE WAY DOWN

• KEEP SHOULDERS FIXED

CHEST PRESS 4 10 60 4010 • CHEST ELEVATED WITHOUT LOWER BACK ARCHING
• DON’T BOUNCE AND CONTROL THE MOVEMENT

• STAND STRAIGHT CORE TIGHT

SHOULDER PRESS 4 10 60 4010 • TUCK GLUTES IN

REVERSE FLY 60 4010 • KEEP ARMS PARALLEL TO THE FLOOR

3 10
• NO SWINGING
• KEEP SHOULDERS BACK

CABLE 60 3010 • KEEP ARMS FIXED DIRECTLY IN FRONT

3 10
WOODCHOPS • ROTATION FROM THE CORE NOT HIPS
• CABLE SHOULDN’T TOUCH YOUR SHOULDER

CONTINUE >
BEGINNER WORKOUT PLAN
MUSCLE BUILDING BEGINNER WORKOUT PLAN

Lower body Stretches

STATIC STRETCHES
The aim of static stretches is to improve flexibility, decrease risk of injury, decrease delayed onset muscle
soreness (DOMS). Hold the static stretch for 15 seconds.

QUADRICEPS
In a standing position lift ankle towards the bum keeping your knees together. Make sure to keep your lower
back neutral and abs braced to maintain a healthy lower back position.

HAMSTRINGS
Find something slightly elevated and depending on your current flexibility this will determine the height you
use. Facing the box or bench put your foot on it, keeping your leg straight lean forward, while putting no
pressure on your knee joint. Only go as far forward as you can until you begin to feel the stretch in the back
of your leg.

GLUTES
Lie flat on your back and bend left leg up to 90degrees across the right leg over the bent knee as if crossing
your legs. Push right knee outwards without applying any pressure from your hands. If you don’t feel it grab
the left leg and elevate until you do. Repeat on the other side.

ADDUCTOR
While in a standing position step sideways keeping one foot still, gently bend one leg keeping the foot facing
forward and lean towards the bent leg. Make sure your body stays in line and your hips don’t track forwards
as you do this, to stretch the inside of your leg efficiently.

CALF
While standing take a step forward and keeping both heels flat bend the front knee until you feel it in your
calf. Keep lower back neutral and focus on your calf to provide the movement and not your hips or lower
back.

LOWER BODY STRETCHES

MUSCLE BUILDING BEGINNER WORKOUT PLAN

Upper Body Stretches

PECTORAL STRETCH
Doorway stretch, stand facing a doorway and raise arms as if about to do a shoulder press. Gently lean into
the doorway supporting yourself with your forearms and elbows.

LATISSIMUS DORSI/ INTERCOSTALS

Raise both arms above the head grab one arm by the wrist and gently lean to the side. Make sure you feel it
in the Latissimus muscle and not in your lower back.

TRICEPS STRETCH STRETCH

Similar to the previous stretch start with your hands in the air bend one arm and bring hand down behind the
head. With the other gently apply pressure to the elbow of the arm that is behind your head.

UPPER BODY STRETCHES