physique athlete 1.0 training routines cycles 1 & 2 3

Inside Training Cycle–1)

• 2 day split, train 4 days per week only.

• Best bet, train; Monday, Tuesday, Thursday, Friday

o Rest; Wednesday, Saturday & Sunday

• Split body into 2 workouts;

• Workout A: Mondays & Thursdays

o Quads, Hamstrings, Calves, Abdominals, Low Back

• Workout B: Tuesday & Thursday

o Back, Chest, Shoulders, Biceps/Forearms, Triceps

Physique Athlete 1.0 Training Routines/Splits and Cycles


• 2 day split, train 4 days per week only.

• Best bet, train; Monday, Tuesday, Thursday, Friday

o Rest; Wednesday, Saturday & Sunday

• Split body into 2 workouts;

• Workout A: Mondays & Thursdays

o Quads, Hamstrings, Calves, Abdominals, Low Back

• Workout B: Tuesday & Thursday

o Back, Chest, Shoulders, Biceps/Forearms, Triceps

Cycle 1 • Length: 4-6 Weeks (beginners go 12-weeks)• Rep range: 6-12• Rest Between Sets: 60-90 seconds• Rep Cadence: 2-seconds up/positive, 4-seconds down/negative, 1-second

pause at top and bottom of movement (this is a guide, don’t over-think it) • Recovery 48-Hours Between bodyparts

Note: Count only each working set (not warmups).

**Check form notes in yellow, these are my personal exercise favorites.

YOU ARE COUNTING TOTAL SETS, NOT REPS


The Exercises For Cycle-1)Workout A: Mondays & ThursdaysQuads, Hamstrings, Calves, Abdominals, Low Back

Exercise Sets x RepsBarbell Squats or Leg Press 5 x 6 to 12 Leg Curls 5 x 6 to 12**Standing Calf Raises 5 x 6 to 12

>On standing calf raises, make sure knees are slightly bent on way up, knees locked at

bottom for full stretch, motion going up should feel like you’re jumping, knees bent

slightly for max contraction at top. (you don’t jump with your knees locked)

>Use weight that you can handle do you get a full contraction at top portion of

movement

Stiff Leg Deadlifts 5 x 6 to 12(use dumbbells or barbell off platform for greater range of motion)

**On Stiff legged deadlifts, use close stance; go excellent stretch for hamstrings and

low back complex (targets low back better than regular deadlifts in my opinion)

Abdominals

Legs Ups On 45-degree bench or

Sit Ups on Stability Ball (feet secured) 5 x 6 to 12


Workout B: Tuesday & ThursdayBack, Chest, Shoulders, Biceps/Forearms, Triceps

Exercise Sets x Reps

Close grip overhead pulley pulldowns 5 x 6 to 12

**On Close grip overhead pulley pulldowns, use underhand grip, focus on pulling bar to

waist line; targets high lats, (for wide looking back)

Medium/Shoulder grip overhead pulley pulldowns 5 x 6 to 12

** On Medium/Shoulder overhead pulley pulldowns, use overhand grip, focus on head

up, with back arched in contracted position; targets mid, upper back (back thickness)

Barbell or Dumbbell Chest Presses 5 x 6 to 12

**When using a barbell, use shoulder width grip

Dumbbell Side laterals 5 x 6 to 12

Rear dumbbell flyes 5 x 6 to 12

Standing Barbell or Dumbbell curls 5 x 6 to 12

Reverse Barbell Curls 5 x 6 to 12

Medium Grip Tricep Pulley Pushdowns 5 x 6 to 12


• 3 day split, train 3 days on 1 off, then repeat. (may take 2 off if still sore)

• Does not fit into a standard 7-day week, BUT you may alter it to fit your schedule, like taking weekends off, or training every weekend.

• Split body into 3 workouts; Push/Legs/Pull

• Workout A: Push w/Abs

o Chest, Front Delts (Shoulders), Triceps and Abdominals

• Workout B: Legs w/Low Back

o Quads, Hamstrings, Calves, and Low Back

• Workout C: Pull, /Side & Rear Delts

o Back, Side/Rear Delts (Shoulders), Biceps and Forearms



• 3 day split, train 3 days on 1 off, then repeat. (may take 2 off if still sore)

• Does not fit into a standard 7-day week, BUT you may alter it to fit your schedule, like taking weekends off, or training every weekend.

• Split body into 3 workouts; Push/Legs/Pull

• Workout A: Push w/Abs

o Chest, Front Delts (Shoulders), Triceps and Abdominals

• Workout B: Legs w/Low Back

o Quads, Hamstrings, Calves, and Low Back

• Workout C: Pull, /Side & Rear Delts

o Back, Side/Rear Delts (Shoulders), Biceps and Forearms

Training Cycle-2) Length: 4-6 Weeks (beginners go 8-weeks)• Rep range: 6-12• Rest Between Sets: 60-90 seconds• Rep Cadence: 2-seconds up/positive, 4-seconds down/negative, 1-second

pause at top and bottom of movement (this is a guide, don’t over-think it) • Recovery 96 Hours Between bodyparts





Workout A: Chest, Front Delts (Shoulders), Triceps and AbdominalsExercise Sets x Reps

Decline or Incline Dumbbell Chest Presses 4 x 6 to 12


Dumbbell or Cable Flyes 4 x 6 to 12

Barbell (military) or dumbbell overhead presses 4 x 6 to 12

EZ Bar French Presses (seated or lying) 4 x 6 to 12

Medium Grip Tricep Pulley Pushdowns 4 x 6 to 12

Legs Ups On 45-degree bench 4 x 6 to 12


Workout B: Quads, Hamstrings, Calves, and Low Back Exercise Sets x RepsMedium Stance Barbell Squats 4 x 6 to 12Wide Stance (frog) Leg Press 4 x 6 to 12Leg Curls 4 x 6 to 12**Stiff Leg Deadlifts 4 x 6 to 12(use dumbbells or barbell off platform for greater range of motion)



**Standing Calf Raises 4 x 6 to 12

>On standing calf raises, make sure knees are slightly bent on way up, knees locked at

bottom for full stretch, motion going up should feel like you’re jumping, knees bent

slightly for max contraction at top. (you don’t jump with your knees locked)


>Use weight that you can handle do you get a full contraction at top portion of

movement

Seated Calf Raise 4 x 6 to 12

Workout C: Back, Rear/Side Delts, Biceps and Forearms


Barbell Rows with a shoulder width/underhand grip 4 x 6 to 12

Dumbbell Shrugs 4 x 6 to 12

Straight Arm Pulldowns 4 x 6 to 12

Dumbbell Side laterals 4 x 6 to 12

Rear dumbbell flyes 4 x 6 to 12

Standing Barbell Curls 4 x 6 to 12

Cable Preacher Curls 4 x 6 to 12

Reverse Barbell Curls 4 x 6 to 12


• 4 day split, train 4 days on 1 off, then repeat.

• For advanced trainees, as this cycle does not fit into a standard 7-day week.

Note: Upper body not worked on consecutive days, but smaller upper body muscles in shoulder and arms, which need less time to recoup energy stores are worked more often.

• Split body into 4 workouts: Chest/Back, Quads/Hams, Shoulders/Arms, Abs/Calves

• Workout A: Chest/Back

• Workout B: Quads/Hamstrings

• Workout C: Shoulders/Arms

• Workout D: Abs/Calves



• 4 day split, train 4 days on 1 off, then repeat.

• For advanced trainees, as this cycle does not fit into a standard 7-day week.

Note: Upper body not worked on consecutive days, but smaller upper body muscles in shoulder and arms, which need less time to recoup energy stores are worked more often.

• Split body into 4 workouts: Chest/Back, Quads/Hams, Shoulders/Arms, Abs/Calves

• Workout A: Chest/Back

• Workout B: Quads/Hamstrings

• Workout C: Shoulders/Arms

• Workout D: Abs/Calves

Training Cycle-3) Length: 4-6 Weeks (Must have completed training cycles 1 and 2 NOT For Beginners)• Rep range: 6-12• Rest Between Sets: 60-90 seconds• Rep Cadence: 2-seconds up/positive, 4-seconds down/negative, 1-second

pause at top and bottom of movement (this is a guide, don’t over-think it) • Recovery 120-Hours Between bodyparts (or more)





Workout A: Chest & BackExercise Sets x Reps

**Parallel Bar Dips 4 x 6 to 12

**Must use wide grip, and head down, chin on chest

**Decline or Incline Dumbbell Chest Presses 4 x 6 to 12


Dumbbell or Cable Flyes 4 x 6 to 12

Flat Dumbbell Chest Presses 4 x 6 to 12

Barbell Rows with a shoulder width/underhand grip 4 x 6 to 12

Medium/Shoulder grip overhead pulley pulldowns 4 x 6 to 12

Dumbbell Shrugs 4 x 6 to 12

Straight Arm Pulldowns 4 x 6 to 12

Workout B: Quads & HamstringsExercise Sets x RepsMedium Stance Barbell Squats 4 x 6 to 12

**Hack Slide 4 x 6 to 12

**On Hack Slide use close stance, push out pelvis at start of movement (sissy squat

motion); targets outer quads/thigh sweep.

Wide Stance (frog) Leg Press 4 x 6 to 12Leg Extensions 4 x 6 to 12


**Stiff Leg Deadlifts 4 x 6 to 12(use dumbbells or barbell off platform for greater range of motion)



Leg Curls 4 x 6 to 12

Workout C: Shoulders/Arms


Barbell presses without lockout 4 x 6 to 12

Wide grip barbell upright rows 4 x 6 to 12

45-Degree Rear dumbbell flyes 4 x 6 to 12

EZ Bar Lying French Press 4 x 6 to 12

Overhead Rope Pulls 4 x 6 to 12

Medium grip pulley pushdowns 4 x 6 to 12

Close Grip Cable Preacher Curls 4 x 6 to 12

Wide Grip Barbell Curls 4 x 6 to 12

Zottman Dumbbell Curls 4 x 6 to 12


Workout D: Abdominals & Calves



Legs Ups On 45-degree bench 4 x 6 to 12

Sit Ups On 45-degree bench 4 x 6 to 12

Seated Calf Raise 4 x 6 to 12

**Standing Calf Raises 4 x 6 to 12

**On standing calf raises, make sure knees are slightly bent on way up, knees locked

at bottom for full stretch, motion going up should feel like you’re jumping, knees

bent slightly for max contraction at top. (you don’t jump with your knees locked)

***Toe Press on Leg Press 4 x 6 to 12

***CAUTION, MUST KEEP SPOTTER PINS IN LEG PRESS AT ALL TIMES)

Note: For calves, use weight that you can handle do you get a full contraction at top

portion of movement

physique athlete 1.0 training routines cycles 1 & 2 3

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