The Body 4 Weeks Upper/Lower

My aims are (in no particular order):

1.
2.
3.

Design a training method that works in context of the Centre and your time constraints. This need to
ensure the session can be completed in 1 hour and get around the issue of waiting for kit.
Design a training method that is hard but that you enjoy and gives you variety week on week.
Build in some methods of progression (up weight, reduce rest, increase reps with same weight) and
build in some per iodisation (increase intensity and volume over the 4 weeks).

Im not sure how this will evolve past the initial 4 weeks and lets consider this a test run. One thing I can say
for sure is that it will test you.
There is plenty of description given as you read but just a couple of notes that apply across the whole
programme:
1.

2.

3.

Failure Failure in this context means when you cannot perform another reps with good form. Reps
are done in continuous fashion I.E. no resting. A short pause is acceptable however any more and the
set is over. Youve hit failure.
Upping weight/Rest Pause - Whenever you try and put more weight on the bar and dont manage it
use Rest Pause technique until you exceed the reps you managed the previous time but with more
weight. We are talking good reps here so go to failure as above. Rack the weight, rest 20 secs and
then perform another couple of reps with good form.
Remember how to train

Upper Body Workout

Upper body is split into Chest, Delts and Back/Traps and Arms.
Read through your options for each body part, keep an eye on what week you are in and remember you can do the body parts in whatever order suits.

Chest
Pick a pressing movement and pressing angle (Smith machine, Set up a barbell and bench in the cage, either of the two chest press machines).
If you decline press or machine press, grab a set of dumbbells and perform 10 front raises with perfect form (under control raising to forehead level, no
swinging) after each chest set of 8.

Week

Sets/Reps
2 x Bar
1 x 12

1x8

Technique
Do not lock these out. Stop and inch
from chest and just before lock out.
No lock out and stop an inch from chest.
Pyramid up to a hard 12. Suggest you go
1.25es, 2.5es, 3.75 each side. 3.75 is
your hard 12 at a guess.
Explosive technique. 1 sec pauses on
chest and then press. Lock out. Lower
slowly. Repeat.

No Change
2

3
4

Add an extra set of

8. So 1 x 12, 2 x 8.
No Change

Straight up pressing with perfect form.

Goal

Intensification

Start Warming Up.

None

Pump

None

Train explosively and work muscle

from stretched position. You
should feel a stretch as the bar sits
on your chest or machine pushes
you back for the 1 sec pause.

None

Special Set: After your last set of 8 Go back to the weight you
performed your 12 reps with. If smith benching set the safety
catches to the correct height and if in the cage set the catch
bars. Un rack the weight and go down to chest. Press half
way up. Pause. Back down to chest. Press all the way up. That
is one rep. Aim 6 reps.
Drop Set: Perform your last set of 8, strip the bar or drop the
plates on machine and rep it to failure.
Partials: On your last set of 8 just keep going until you cannot
move the bar.

Delts:
The programme is about compromise and as such we will take it that your front delts are getting hit sufficiently while training chest. This means you need
to hit rears and sides.
Delt intensification is explained last in this section.

Rear Delts:
Pick a rear delt exercise (standing bent over rear delt swings, rear delt cable x, incline bench rear delt swings)
Week
1

Sets/Reps
1 x 20

2
3
4

2 x 20
2 x 25
2 x 30

Technique
If bent over swings or inc bench swings the aim is to keep the weight moving
like a pendulum. With the cable x, get your arms all the way back and get a
contraction.

Side Delts:
For the meantime, I want you to use DB Side Swings. Reminder - see how you find these after week 2.
Use the same rep scheme as for side delts. Get me to show you the technique again.

Goal
Feel your rear delts contract.

Delt Intensification (Weeks 2,3)

6 Ways x 1 Set to failure. Standing or seated is fine but I will need to show you the form.
Over and Back Press x 1 Set to failure. I will need to show you the form. Ensure you set up the do this is a cage and have the hooks at the right height to
take the bar back off you. Im hoping you can do this with a 20kg barbell.

Delt Intensification (Weeks 4)

Drop Set. On the last set of side and rear delts drop the weight in half and rep out failure. If your doing an exercise that requires a full range of motion (ie
NOT swings) rep out some partials as well.

Back/Traps
There are a few parts to your back (a fact I have neglected to my detriment ;) ).Upper Traps, Lower/Traps + Rhomboids and Lats. There are various
supersets below to choose from the hit the entire back with minimal faff. Pick one and follow it through or pick a different one each week. Just look at the
week youre in for sets and reps and remember to do intensification after week 1.
NOTE ON INTENSIFIACTION: Some of these techniques double up across supersets and some are not appropriate for others. Have a look at the table at the
very bottom to see which ones to use with which superset.
NOTE ON TRAPS: To keep the workout time down do a set of dumbbell shrugs to failure with a 3 sec squeeze at the top after each superset. Remember
what failure means.

Chin Up/Body Row:

You can do these in the cage, in the smith machine (use a bench to jump up and grab the top of it to do the chins), or try and set up the gymnast handles in
the X fit section.
Week

Sets/Reps
(Chin/Row)

Technique

F/F x 2 Sets

Picture of the body row below, it is important to concentrate on hitting upper back by
keeping your elbows up, drive your elbows back to power your chest towards the bar and
squeeze your back muscles for 2 secs, slowly lower but keep tension in your backie dont
let your shoulders come forward and keep your scapula somewhat back. Set the bar up
however you feel it best. Chin ups can be partials if you cannot do full chins, just keep your
chest up, shoulders back and keep it on your lats.

2
3
4

F/F x 2 Sets
F/F x 3 Sets
F/F x 3 Sets

Goal
Feel your upper and lower back pump.

Rack Pull/Chin Up:

You will remember these.

Week

Sets/Reps
(Rack
Pull/Chin)

Technique

6/6 x 2 Sets

Set up so your pulling from mid shins if you can. Make sure you flex your rhomboids/mid
traps and upper back once (and only once) you have full locked the lift out. Lower the bar
back down to the safety stoppers,pause and go again. Chins can be partials but as everhead
up, chest up and shoulders back keeping it on the lats.

2
3
4

6/6 x 2 Sets
6/6 x 3 Sets
6/6 x 3 Sets

Goal

Upper/Mid/Lower back pump.

Smith Machine BOR/Body Row OR Barbell BOR/Body Row:

Use whichever combination of kit you fancy both work well.

Week

Sets/Reps
(BOR/Body
Row)

Technique

12/F x 2 Sets

Picture of the body row above, it is important to concentrate on hitting upper back by keeping
your elbows up, drive your elbows back to power your chest towards the bar and squeeze your
back muscles for 2 secs, slowly lower but keep tension in your backie dont let your shoulders
come forward and keep your scapula somewhat back. Set the bar up however you feel it best.
BORs just do whatever technique feels good to youremember tour hands are hooks and
your driving your elbows back. Sometimes I find keeping these pumping like a piston gives a
better feel than trying to contract each repsee how you get on.

2
3
4

12/F x 2 Sets
12/F x 3 Sets
12/F x 3 Sets

Goal

Feel your upper and lower back pump.

Cable Row/Straight Arm Push Down OR Lat Pull Down:

You can use any attachment you like for either of these. I like the individual handles for the cable row.
The push downs can be done on one of the pulleys or the lat pull down.

Week

Sets/Reps
(CR/PD)

10/10 x 2 Sets

2
3
4

10/10 x 2 Sets
10/10 x 3 Sets
10/10 x 3 Sets

Technique
Elbows up on the cable rows with a 2 sec squeeze targeting upper back. Big squeeze at
the bottom of the push downs targeting lats. If doing lat pulls keep head and chest up
and shoulders and scapula back. Pull to sternam and squeeze.

Goal
Feel your upper and lower back pump.

Back Intensification:
The table below shows gives a description of intensification techniques for back and shows which techniques to use with which supersets.

Chin Up/Body Row

Last Set Partials

Rest Pause

Partials/Rest Pause Combo

Increase your reps

Work Quicker

On your last set do partials

once you cant do anymore
full reps on both exercises.
Complete your last set take
20 secs and then pump out
another couple of each
exercise.
On your last set do the rest
pause technique with
partials after the rest pause.
Do this on on both
exercises.
Beat the reps from the last
time you did this superset.
Beat the reps on EVERY set.
Use rest pause as explained
in the intro if you need to
Reduce perceived rest time
between supersets. Aim to
work quicker.

Rack Pull/Chin Up

Smith Machine
BOR/Body Row OR
Barbell BOR/Body Row

Cable Row with

Handles/Straight Arm
Push Down

Yes

Yes but do not do

partial rack pulls.

Yes but do not do

partial BOR

No

Yes

Yes

Yes

Yes

Yes

Yes but do not do

partial rack pulls.

Yes but do not do

partial BOR.

No

Yes

Yes

Yes

Yes

Yes

Yes

Yes

Yes

Arms
I envisage arms will usually be the last port of call. I just want you do pick an option from the list below each week and get it done quickly. 5 Mins max with
these.
10 of each back to back = 1 set. Do 2 sets week 1 and 2. Up it to 3 sets week 3 and 4.
1.
2.
3.
4.
5.
6.

Cable Curl/Rope Push Down

Curl (BB or DB)/Diamond Push Up
Preacher Curl Machine/Machine Dip (they are next to each other).
Band Curl/Bodyweight Dip (get a band and put one end under your foot.then do a bicep curl with it)
Palms Facing you Chin Up/Assited Dip do these in the machin.
Any combination of the above you fancy.

Lower Body Workout

LEGS!!!!!!!
I thought about doing a load of sample leg workouts but I reckon to be sure you can get it all done in time the system below is safer.
There are 5 Sections to our leg workout. Run the sections sequentially picking one exercise for each section from the list below.
Do the intensification week 2 onwards.

Section 1:
Whichever exercise you choose, ensure you get a full ROM and a good squeeze on each rep.
2 x Warm Up, 15,12,10 Up weight each set.
-

Seated Hamstring Curl

Lying Hamstring Curl Machine (I think this exists over with the machines in and around the bicep curl machine).
Lying Hamstring Curl on Cable Machine (Ive never tried this but there is a foot attachment).

Intensification: On your last set go to failure then do partials, rest pause a drop set or ISO hold. How much pain you inflict on yourself is up to you. Do not
repeat the same technique twice.

GOAL: Pump Hamstrings

Section 2:
Leg Extension: Squeeze and contract each rep hard at the top. Go all the way down. 2 x Warm Up, 15,12,10,8 up weight each set.
Bodyweight Squat: TUT/Piston Technique. 4 x 20.
GOAL: Pump Quads
Intensification: On your last set go to failure then do partials, rest pause a drop set (Leg extension only) or ISO hold. How much pain you inflict on yourself is
up to you. Do not repeat the same technique twice.

Section 3:
Pyramid up in weight in 8s untill you feel you are 2 or 3 reps away from failure. Aim to get to this weight in 3 warm up sets. Perform 4 x 8 working sets at
this weight.
Squat
Leg Press
Intensification Week 1:None. Straight sets.
Intensification Week 2:Piston Technique/TUT on all sets. Obviously do not lock these out and try to keep the movement going without stopping.
Intensification Week 3:Dead stop leg press (1 sec pause at the very bottom then drive)/Paused Squat (Pause at the bottom to kill momentum) on all sets. Do
not lock these out at the top. On squats done push for the reps if they are not there. Stay Safe.
Intensification Week 4:4 x Dead Stop Leg Press/Pause Squat 4 x Piston TUT = 1 Set of 8. Do your 4 working sets like this.
GOAL: Train Explosively, Train Hard

Section 4:
2 x 12
BB SLDL
Smith SLDL
DB SLDL
Intensification: None
GOAL: Train Hams stretched position

Section 5:
Similar to arms these always end up being a token effort and for your purposes that is fine. Get these done in 5 mins but work hard. Its the exercise before
your done for another week.
Calf Raise x 20 Reps
Body Weight Calf Raise x 20 reps
Tibia Raise x Failure
Do that twice through with no rest. Drop the weight on the second time through.
Calf Raise Options: leg press , with dumbbells in hand or barbell on your back. Make sure you have the safety bars set just below should height if using a
barbell. You can also use the smith machine if it works for you. I dont like it personally. At a pushuse the thing called the squat machine, hold the handles
and do calf raises.

GOAL: Train Calfs