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PRO LEVEL
PRINTABLE WORKOUT
SHEETS
Jos Rincn
Issued: 2014-11-19
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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
PHASES
PHASE 1
PHASE 2
PHASE 3
PHASE 4
PHASES
5&6
DAY 1
(E.G MON)
DAY 2
(E.G TUE)
DAY 3
(E.G WED
Chest
Front Delts
Biceps
(Abs/Core)
Back
Rear Delts
Triceps
(Calves 1)
Quads
Hams
(Abs/Core)
Chest
Front Delts
Side Delts
Biceps
(Abs/Core)
Back
Rear Delts
Triceps
(Calves 2)
DAY 4
(E.G
THUR)
DAY 5
(E.G FRI)
DAY 6
(E.G SAT)
DAY 7
(E.G SUN)
COMMENTS
Biceps
Chest
Side Delts
Front Delts
(Calves 2)
Triceps
Back
(Abs/Core)
Hams
Quads
(Calves 1)
OFF
(extreme
high
kcal day)
Quads
Hams
(Abs/Core)
Biceps
Chest
Delts
Side Delts
(Calves 1)
Triceps
Back
(Abs/Core)
Hams
Quads
(Calves 2)
OFF
(extreme
high
kcal day)
As Above
Chest
Back
(Abs/Core)
Quads
(Calves 1)
Side Delts
Arms
(Abs/Core)
Chest
Delts
Rear Delts
Back
(Calves 2)
Hams
Quads
(Abs/Core)
OFF
Chest
Side Delts
(Calves 1)
Back
Hams
(Abs/Core)
Quads
(Calves 2)
OFF
Squat
Bench
Deadlift
(Abs/Core)
Arms
Side Delts
(Calves 1)
OFF
Chest
Back
(Abs/Core)
Quads
Biceps
(Calves 2)
+ HIIT
Hams
Side Delts
Delts
Triceps
(Abs/Core)
OFF
PHASE 6
Chest
Delts
Triceps
(Calves 1)
(am + pm)
Back
Biceps
(Abs/Core)
(am + pm)
Quads
Hams
(Calves 2)
Back
Chest
Arms
(Abs/Core)
Quads
Hams
(Calves 1)
(am + pm)
Hams,Back
Side Delts
Rear Delts
(Abs/Core)
Chest
Arms
(Calves 2)
Quads
Hams
(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.
NOS + NOS-eXtreme (intra-set stretching) sets: NOS sets comprise of 3
successive drop-sets following the completion of the final working set (only) of an exercise (unless
specified otherwise); allow no more than 10 seconds rest between them (ideally zero), plus decrease
in load by approximately 20% every drop aiming to achieve 5 - 8 reps on each. At the end of the final
full rep of the final set, end with as many partial reps as possible through to absolute failure. See the
videos if unsure.
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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)
-- take no more than 15 seconds rest if ever / whenever needed
-- 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):
Workout 1: perform the below routine with a straight-leg calf exercise
Workout 2: perform the below routine with a bent-knee calf exercise
* 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
-- use a 4-0-1-0 tempo
-- try to minimize any rest throughout (zero ideally)
-- aim to increase the weight by 5% used each week if appropriate
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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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PERCEIVED EFFORT
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
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PHASE 1 - WORKOUT 1:
EXERCISE
SETS
TARGET
REPS
DURATION: 68 MINS
TEMPO
REST
4-0-1-0
80 secs
+ NOS
(last set)
4-1-1-0
80 secs
Flat DB Flys
+ NOS-X
(last set)
4-1-1-0
40 secs
D1
Cable Crossovers
(bring cables from slightly below shoulder height to chin)
15
4-1-1-0
D2
Plyo Push-Ups
21
4-0-1-0
D3
12
4-0-1-0
E1
6*
12
4-0-1-1
E2
+ NOS
(last set)
4-0-1-0
40 secs
12
2-second
isometric
4-0-2-2
40 secs
80 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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PHASE 1 - WORKOUT 2:
EXERCISE
DURATION: 62 MINS
SETS
TARGET
REPS
TEMPO
REST
4-0-1-2
40 secs
4-0-1-0
40 secs
4-0-1-0
40 secs
4-0-1-0
40 secs
10
14,10,7
7,10,14,21
10
10
E1
10
+ NOS
(last set)
4-0-1-0
E2
10
+ NOS
(last set)
4-0-1-0
F1
15
2 sec
isometric
4-0-1-2
F2
4-0-1-0
40 secs
10
4-0-1-0
80 secs
+ NOS-X
(last set)
40 secs
* 2 second isometric holds each rep, plus 5 partials at the end of each set
+ Optional: calves
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PHASE 1 - WORKOUT 3:
EXERCISE
QUADS / HAMS
DURATION: 63 MINS
SETS
TARGET
REPS
TEMPO
REST
5-7second
isometric
4-0-1-(5-7)
40 secs
Leg Extensions
21
4-0-1-0
80 (0
between
legs)
21, 14, 10
10, 10, 10
4-0-1-0
80 secs
10
+ NOS
(last set)
4-0-1-0
80 secs
21
Avoid
Failure
4-0-1-0
40 secs
4-0-1(2)-0
40 secs
* 2 second pause at 30 on the concentric - Initiate with the hamstrings; i.e, pause for 2 seconds at 30 on the way up, then finish the rep.
+ Optional: abs / core
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PHASE 1 - WORKOUT 4:
EXERCISE
SETS
TARGET
REPS
TEMPO
DURATION: 64 MINS
REST
A1
5 second
isometric
4-0-1-5
A2
+ NOS-X
(last set)
4-0-1-0
40 secs
15
4-0-1-0
0 (40 after
final set)
15
4-0-1-0
40 secs
15
7-1-2-1
40 secs
E1
15
4-0-1-0
E2
15
2-1-1-1
E3
15
4-0-1-0
7 second
eccentric
80 secs
+ Optional: calves
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PHASE 1 - WORKOUT 5:
EXERCISE
TRICEPS / BACK
SETS
TARGET
REPS
DURATION: 66 MINS
TEMPO
REST
4-0-1-0
80 secs
+ NOS
(ALL sets)
4-0-1-0
40 secs
+ NOS
(ALL sets)
4-0-1-0
40 secs
12,8,6
12,8,6
4-0-1-0
40 secs
E1
Wide-Grip Pull-Ups
10
E2
14*
2 second
stretch
** note the
tempo
4-2-1-0
4-0-1-0
40 secs
** 10-3-10-0
80 secs
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PHASE 1 - WORKOUT 6:
HAMSTRINGS / QUADS
EXERCISE
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
4-0-1-0
80 secs
B1
7,7,14,14
B2
7,7,14,14
7,14,7,14
D1
Stiff-Leg Deadlifts
21
4-0-1-0
D2
Step-Ups w/h Low Cable resistance (21 reps with 1 leg, then
the other)
21
4-0-1-0
*
4 second
concentric
4-0-1-0
4-0-1-0
40 secs
4-0-1-4
40 secs
80 secs
* 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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PHASE 2 - WORKOUT 1:
EXERCISE
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
40 secs
40 secs
10
10
+ 5 partials
(all sets)
4-0-1-0
C1
+ NOS-X (last
set)
4-0-1-0
C2
Cable Crossovers
(cable height high, hands together in front of thighs
at the bottom)
10
+ BPak Strip
Sets
4-0-1-0
D1
10
2 sec
eccentric
4-0-1-2
D2
15
E1
BB Preacher Curls
(stop just short of forearm reaching 90 at the top)
10
5 sec
eccentric
4-0-1-5
E2
10
+ partials to
failure
3-0-1-0
3-0-1-0
DURATION: 61 MINS
80 secs
40 secs
40 secs
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PHASE 2 - WORKOUT 2:
EXERCISE
DURATION: 62 MINS
SETS
TARGET
REPS
TEMPO
REST
+ NOS-X (last
set)
4-0-1-0
40 secs
4-0-1-0
40 secs
A1
A2
B1
12
2 second
isometric
4-0-1-2
B2
10
+ 10 partials
(all sets)
4-0-1-0
40 secs
Deadlifts (bent-knee)
7,7,7
14,21
4-0-1-0
40 secs
15
4-0-1-0
80 secs
10
4-0-1-0
40 secs
1 1/2s *
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PHASE 2 - WORKOUT 3:
EXERCISE
QUADS / HAMS
SETS
TARGET
REPS
DURATION: 68 MINS
TEMPO
REST
4-0-1-0
2 mins
12
6 second eccentric
6-0-2-0
80 secs
10
1 1/2s*
4-0-1-0
40 secs
D1
D2
10
+ 10 partials
(all sets)
4-0-1-0
40 secs
21
+ 5 partials
(all sets)
4-0-1-4
40 secs
4-0-1-0
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PHASE 2 - WORKOUT 4:
EXERCISE
DURATION: 61 MINS
SETS
TARGET
REPS
TEMPO
REST
A1
10 sec
eccentric
10-1-2-0
40 (this is
correct)
A2
4-0-1-0
40 secs
B1
B2
C1
4-0-1-0
C2
15
4-0-1-0
C3
Pushups
21
4-0-1-0
D1
15
4-0-1-0
D2
12
4-0-1-0
+ NOS-X (last
set)
+ 5 partials
(all sets)
4-0-1-0
4-0-1-0
40 secs
80 secs
40 secs
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PHASE 2 - WORKOUT 5:
EXERCISE
TRICEPS / BACK
DURATION: 69 MINS
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
40 secs
15
B1
4-0-1-0
B2
12
4-0-1-0
80 secs
Tricep Pressdowns
10
4-0-1-0
80 secs
Deadlift (bent-knee)
7,7,14,21
4-0-1-0
40 secs
To Failure
C
D
E1
E2
+ NOS-X
(last set)
+ NOS-X
(last set)
4-0-1-2
4-0-1-0
40 secs
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PHASE 2 - WORKOUT 6:
EXERCISE
HAMSTRINGS / QUADS
SETS
TARGET
REPS
DURATION: 63 MINS
TEMPO
REST
12
4-0-1-1
40 secs
21
4-0-1-0
0 (80 after
final set)
15
1 1/2s*
4-0-1-0
40 secs
+ NOS-X
(last set)
4-0-1-0
40 secs
15
4-0-1-0
40 secs
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PHASE 3 - WORKOUT 1:
EXERCISE
CHEST / BACK
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
A1
6-0-1-0
40 (this is
correct)
A2
4-0-1-0
40 secs
+ CS-6 Sets
4-1-1-1
80 secs
10
5 partials
(all sets)
6-0-3-0
40 secs
D1
6-0-1-0
D2
4-0-1-0
40 secs
Deadlift (bent-knee)
12
4-0-1-0
40 secs
Stick to rest
period!
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PHASE 3 - WORKOUT 2:
EXERCISE
QUADS / HAMS
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
4-1-1-1
2 mins
40 secs
6+1
6x6
1x25
4+1
4x8
1x40
4-0-1-0
C1
10
1 1/2s
4-0-1-0
C2
21
4-0-1-0
40 secs
21
4-0-1-0
40 secs
* following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks and only perform the reps above the racks for safety)
+ Optional: calves
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PHASE 3 - WORKOUT 3:
EXERCISE
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
A1
4-0-1-0
A2
4-0-1-0
40 secs
6 second
eccentric
6-0-1-0
80 secs
2 second
isometric
4-1-1-2
40 secs
D1
2 second
isometric
4-0-1-2
D2
2 second
isometric
4-0-1-2
40 secs
4-0-1-0
40 secs
10
4-0-1-0
80 secs
BPak Strip
Sets(all
sets)
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PHASE 3 - WORKOUT 4:
EXERCISE
SETS
TARGET
REPS
4+1
4x6
1 x 20
DURATION: 69 MINS
TEMPO
REST
4-0-1-0
80 secs
+ CS-6 Sets
4-0-1-0
80 secs
+ NOS-X
(last set)
4-0-1-0
40 secs
D1
12
D2
12
F1
F2
Deadlifts (bent-knee)
4-0-1-0
*
4-0-1-0
40 secs
4-0-1-0
80 secs
4-0-1-0
4-0-1-0
2 mins
* following the final rep of each set, perform one drop set with a 20% decrease in weight aiming for 5 - 8 reps
+ Optional: calves
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Jos Rincn N2LKVEZK
29
pro level
Printable Workout Sheets
PHASE 3 - WORKOUT 5:
EXERCISE
HAMS / QUADS
DURATION: 61 MINS
SETS
TARGET
REPS
TEMPO
REST
+ 10 partials
(all sets)
4-0-1-0
40 secs
B1
10
B2
10
D1
D2
4-0-1-0
1 1/2s*
4-0-1-0
80 secs
4-0-1-0
80 secs
15
4-0-1-0
21
4-0-1-0
80 secs
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Jos Rincn N2LKVEZK
30
pro level
Printable Workout Sheets
PHASE 4 - WORKOUT 1:
EXERCISE
SETS
TARGET
REPS
DURATION: 62 MINS
TEMPO
REST
3-0-1-0
80 secs
10
3-0-1-0
80 secs
C1
4-0-X-0
C2
Plyo Pushups
21
(or failure)
4-0-1-0
80 secs
4-0-2-0
80 secs
12
4-0-1-0
0 (40 after
final set)
21
4-0-1-0
40 secs
+ NOS
(last set)
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Jos Rincn N2LKVEZK
31
pro level
Printable Workout Sheets
PHASE 4 - WORKOUT 2:
EXERCISE
BACK / HAMS
DURATION: 64 MINS
SETS
TARGET
REPS
TEMPO
REST
+ NOS
(last set)
3-0-1-0
2 mins
3-0-1-0
80 secs
+ NOS-X
(last set)
3-0-1-1
80 secs
+ 10 partials
(all sets)
3-0-1-0
80 secs
Deadlifts (bent-knee)
4-0-1-0
2 mins
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Jos Rincn N2LKVEZK
32
pro level
Printable Workout Sheets
PHASE 4 - WORKOUT 3:
EXERCISE
QUADS
DURATION: 60 MINS
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
2 mins
3-0-1-0
80 secs
4-0-1-0
0 (2m after
final set)
21
note the
tempo
6-0-6-0
80 secs
Leg Extensions
BPak Strip
Sets(all
sets)
4-0-1-0
80 secs
+ NOS-X
(last set)
+ Optional: calves
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Jos Rincn N2LKVEZK
33
pro level
Printable Workout Sheets
PHASE 4 - WORKOUT 4:
EXERCISE
SETS
TARGET
REPS
DURATION: 53 MINS
TEMPO
REST
8,6,4
8,6,4
4-0-1-0
2 mins
10,8,6
10,8,6
3-0-1-2
2 mins
C1
3-0-3-0
C2
Deadlifts (bent-knee)
3-0-3-0
2 mins
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Jos Rincn N2LKVEZK
34
pro level
Printable Workout Sheets
PHASE 4 - WORKOUT 5:
EXERCISE
SETS
TARGET
REPS
DURATION: 52 MINS
TEMPO
REST
40 (80
after final
set)
4-0-1-0
B1
10
4-0-1-0
B2
12
4-0-1-0
40 secs
+ NOS-X (last
2 sets)
3-1-1-2
40 secs
Tricep Pressdowns
15
+ NOS-X (last
2 sets)
4-0-1-0
40 secs
E1
10
E2
10
4-0-1-0
BPak Strip
Sets(all sets)
3-0-1-1
80 secs
+ Optional: calves
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Jos Rincn N2LKVEZK
35
pro level
Printable Workout Sheets
PHASE 5 - WORKOUT 1:
EXERCISE
CHEST / BACK
SETS
TARGET
REPS
DURATION: 49 MINS
TEMPO
REST
A1
10
4-1-1-0
40 (this is
correct)
A2
Wide-Grip Pull-Ups
10
4-1-1-0
40 secs
B1
10
B2
10
15
E1
Cable Crossovers
(cable height high, hands together in front of thighs
at the bottom)
E2
F
4 sec
concentric
4-0-4-0
4-0-1-0
80 secs
4-0-1-0
40 secs
10
4-0-1-0
40 secs
10
4-0-1-0
10
+ NOS-X
(last set)
4-0-1-0
40 secs
10
3 second
isometric
4-0-1-3
40 secs
1 1/2s*
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Jos Rincn N2LKVEZK
36
pro level
Printable Workout Sheets
PHASE 5 - WORKOUT 2:
EXERCISE
QUADS / BICEPS
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
15
4-0-1-0
2 mins
Leg Extensions
15
4-0-1-0
2 mins
Reverse Lunges
(all reps on one side, then the other)
15
6 sec
eccentric
6-0-2-0
0 (40 after
final set)
+ NOS-X
(last set)
4-0-1-0
40 secs
15
4-0-1-0
0 (2m after
final set)
15
4-0-1-0
40 secs
+ NOS-X
(last set)
+ Optional: calves
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Jos Rincn N2LKVEZK
37
pro level
Printable Workout Sheets
PHASE 5 - WORKOUT 3:
EXERCISE
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
4-0-1-0
80 secs
Glute-Ham Raises
(squeezing a 2-3" ball between knees)
15
10
+ 10 partials
(all sets)
4-0-1-0
0 (2m after
final set)
21
+ NOS-X
(last set)
4-0-1-0
80 secs
D1
D2
15
G1
G2
4-0-1-0
+ 10 partials
(all sets)
4-0-1-0
80 secs
4-0-1-0
40 secs
21
4-0-1-0
40 secs
15
4-0-1-0
Close-Grip Pushups
21
4-0-1-0
40 secs
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Jos Rincn N2LKVEZK
38
pro level
Printable Workout Sheets
*** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! ***
PHASE 6 - WORKOUT 1:
EXERCISE
DURATION: 77 MINS
SETS
TARGET
REPS
TEMPO
REST
+ NOS
(last set)
4-0-1-0
80 secs
10
+ NOS-X (last
set)
4-0-1-0
40 secs
12
+ NOS
(last set)
4-0-1-0
80 secs
10
+ NOS-X (both
sets)
4-0-1-0
80 secs
12
1 1/2s*
4-0-1-0
40 secs
15
+ NOS
(last set)
4-0-1-0
40 secs
15
4-0-1-0
40 secs
H1
4**
12
4-0-1-2
H2
21
+ NOS-X (last
set)
4-0-1-0
40 secs
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Jos Rincn N2LKVEZK
39
pro level
Printable Workout Sheets
*** 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) ***
BACK / BICEPS
SETS
TARGET
REPS
DURATION: 64 MINS
TEMPO
REST
4-0-1-0
2 min (this is
correct)
A1
21,14,7,
7,14,21
A2
+ NOS-X
(last set)
3-0-1-0
80 secs
12
+ NOS-X
(last set)
4-0-1-0
40 secs
6 second
eccentric
6-0-1-0
80 secs
4-0-1-0
80 secs
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Jos Rincn N2LKVEZK
40
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 2 (PM):
EXERCISE
BACK / BICEPS
DURATION: 66 MINS
SETS
TARGET
REPS
TEMPO
REST
A1
15
+ NOS-X
(last set)
4-0-1-0
A2
15
+ 5 partials
(all sets)
4-0-1-0
A3
Reverse-Grip Pulldowns
(slight backward lean from hips, not spine)
15
A4
6 second
isometric
4-0-1-6
80 secs
12
+ NOS-X
(last set)
4-0-1-0
80 secs
C1
15
C2
12
C3
21
4-0-1-0
4-0-1-0
+ NOS
(last set)
4-0-1-0
4-0-1-0
80 secs
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Jos Rincn N2LKVEZK
41
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 3 (AM):
EXERCISE
QUADS / HAMS
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
15
4-0-1-0
0 (80 after
final set)
4-0-1-0
2 mins
21
4-0-1-0
40 secs
21
4-0-1-0
40 secs
15
+ NOS
(last set)
4-0-1-0
40 secs
12
+ NOS
(last set)
4-0-1-0
40 secs
bottom half
reps only
+ Optional: calves
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Jos Rincn N2LKVEZK
42
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 3 (PM):
EXERCISE
HAMS / QUADS
DURATION: 60 MINS
SETS
TARGET
REPS
TEMPO
REST
1 1/2s*
4-0-1-0
0 (2m after
final set)
21
B1
15
3-0-1-0
B2
10
4-0-1-0
B3
15
4-0-1-0
B4
4-0-1-0
B5
B6
15
+ 10 partials
(all sets)
4-0-1-0
4-0-1-0
3 mins
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Jos Rincn N2LKVEZK
43
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 4:
EXERCISE
SETS
TARGET
REPS
DURATION: 71 MINS
TEMPO
REST
A1
10
4-0-1-0
A2
12
4-1-1-1
B1
10
B2
10
C1
Reverse-Grip Pulldowns
(FULL retraction and depression)
15
C2
Plyo Pushups
21
D1
12
+ NOS-X
(last set)
4-0-1-2
D2
12
+ NOS-X
(last set)
4-0-1-0
40 secs
12
+ NOS
(last set)
4-0-1-0
40 secs
* note the
tempo
40 secs
* 5-0-2-2
4-0-1-0
** note the
tempo
40 secs
** 4-4-4-0
4-0-1-0
40 secs
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Jos Rincn N2LKVEZK
44
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 5:
EXERCISE
QUADS / HAMS
DURATION: 61 MINS
SETS
TARGET
REPS
TEMPO
REST
+ CS-6 Sets
4-0-1-0
80 secs
Leg Extensions
+ CS-6 Sets
4-0-1-0
80 secs
10
BPak Strip
Sets
(all sets)
4-0-1-0
80 secs
Glute-Ham Raises
4-0-1-0
40 secs
+ Optional: calves
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Jos Rincn N2LKVEZK
45
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 6 (AM):
EXERCISE
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
80 secs
Stiff-Leg Deadlifts
21
Deadlifts (bent-knee)
+ NOS
(last set)
4-0-1-0
80 secs
+ NOS
(ALL sets)
4-0-1-0
80 secs
+ NOS
(ALL sets)
4-0-1-0
80 secs
DURATION: 58 MINS
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Jos Rincn N2LKVEZK
46
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 6 (PM):
EXERCISE
SETS
TARGET
REPS
TEMPO
REST
A1
12
A2
12
+ NOS
(last set)
4-0-1-0
40 secs
Reverse-Grip Pulldowns
10
2 Sec
Stretch
4-2-1-0
40 secs
21
4-0-1-0
40 secs
4-0-1-0
40 secs
E1
12
4-0-1-0
E2
12
4-0-1-0
E3
12
4-0-1-0
DURATION: 62 MINS
4-0-1-0
+ NOS
(last set)
80 secs
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Jos Rincn N2LKVEZK
47
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 7:
EXERCISE
CHEST / ARMS
DURATION: 82 MINS
SETS
TARGET
REPS
TEMPO
REST
40 secs
12
+ NOS
(last set)
4-0-1-2
B1
10
+ NOS-X
(last set)
4-0-1-0
B2
Cable Crossovers
10
4-0-1-2
40 secs
D1
Plyo Pushups
15
4-0-1-0
40 (this is
correct)
D2
Pushups
15
4-0-1-0
40 secs
12
4-0-1-2
40 secs
21
4-0-1-0
40 secs
G1
10
4-0-1-0
G2
10
4-0-1-0
40 secs
4-0-1-1
40 secs
+ NOS
(last set)
+ NOS-X
(last set)
+ Optional: calves
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Jos Rincn N2LKVEZK
48
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 8:
EXERCISE
HAMS / QUADS
DURATION: 75 MINS
SETS
TARGET
REPS
TEMPO
+5 partials
(all sets)
4-0-1-0
A1
A2
4-0-1-0
A3
4-0-1-0
A4
21
4-0-1-0
B1
10
4-0-1-0
B2
10
4-0-1-0
B3
Leg Extensions
12
B4
Stiff-Leg Deadlifts
15
4-0-1-0
B5
21
4-1-1-0
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Jos Rincn N2LKVEZK
3 sec
isometric
REST
2 mins
4-1-1-3
3 mins
END OF 40 DAYS
49