This is a guide. All advice is followed at the user's own risk.

I am not a doctor or medical professional, and I stro

beginning any exercise program. You should understand that when participating in any exercise or exercise progra
exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these act
and discharge me from any and all claims or causes of action, known or unknow

UNIGAINS
Michael Tawiah's

Ask questions at askmikestuff@gmail.c

UNIGAINS explained:
This program is designed for uni students who want to build some size and strength and get a m
It consists of cycles lasting 8 workouts, where you will be expected to work out 4-6 days a week.
This program is designed to get you bigger, and stronger.
You will join my mailing list, and will receive updates and tips on how to get dench at uni.
You will also be able to ask me about any fitness question you have at askmikestuff@gmail.co

What you need:

A GYM! You need access to a typical gym where you will be able to flat bench, squat, and deadlif
You need to download MyFitnessPal (Free)
You need to be commited and not give up as soon as you get tired or busy.
You need to be strong willed, determined, and willing to push yourself every single day.
You need to stick to my plan and adjust your diet accordingly to make sure you put on muscle m
How much should I eat? (input your weight)
Weight (kg) Eat (calories)
Protein (g)
74
2742
162.8

btw, a calorie is a measurement of energy, which we c

You have to eat more calories than you burn to gain w

Eating this amount should help you put on up to 1kg of lean muscle a month - I know this sound

If you are not gaining between 1kg-1.5kg of weight a month (0.25-0.375kg a week) then increas
Gaining 1kg a month will lead to you slowly putting on muscle mass with minimal amounts of fa
If you just want to get big (for rugby, american football etc), then increase your calories further,
Use the Body Progression tab, your weight gain, and progression selfies to monitor your progres
DON'T EXPECT ABS. We are here to bulk up and put on muscle. Abs come out in the summer afte

What do I do?
Ask me question at askmikestuff@gmail.com - I will try to help as many as you guys as pos
Track the food you eat using MyFitnessPal and stick to the calories suggested, then tweak it to su
Track your progress on the 'Body Progression' tab every week.
Go to Cycle 1 and input your best lifts for the bench, squat, and deadlift. If you have never done
WARM UP (Click Here) and cool down properly
If you are unsure how to do the bench, squat, or deadlift then click here.
If you are unsure of how to do any other exercise, YOUTUBE IT, or ask me at askmikes
MAINTAINING GOOD FORM IS KEY. IF NOT YOU MAY GET INJURED. BE CAREFUL.

NOW LET'S MAKE SOME UNIGAAA

m not a doctor or medical professional, and I strongly recommend that you consult with your physician before
n participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this
wn risk, are voluntarily
participating in these activities, assume all risk of injury to yourself, and agree to release
Disclaimer
all claims or causes of action, known or unknown, arising out of my negligence.

UNIGAINS
Michael Tawiah's

questions at askmikestuff@gmail.com!

ome size and strength and get a mad winter bulk going.
ected to work out 4-6 days a week.

on how to get dench at uni.

have at askmikestuff@gmail.com

ble to flat bench, squat, and deadlift

tired or busy.
yourself every single day.
to make sure you put on muscle mass.

calorie is a measurement of energy, which we consume through eating and burn through walking, lifting, pooing, etc.

ave to eat more calories than you burn to gain weight.

muscle a month - I know this sounds tiny - but this is realistically what our human bodies can naturally achieve.

0.25-0.375kg a week) then increase/decrease your calories by about 200 each time until you are. Remember we
e mass with minimal amounts of fat - you may be able to gain a little more muscle by eating more, however you
hen increase your calories further, or eat a fucktonne - just remember that more will be fat - If you're fine with t
ion selfies to monitor your progress.
e. Abs come out in the summer after you follow one of my cutting routines. Remember, skinny abs don't coun

to help as many as you guys as possible, and will share them with all of you to help you learn and progress.
ories suggested, then tweak it to suit your weight gain goals.

nd deadlift. If you have never done this before, then start off with the bar (20kg) and move up slowly to a weigh

ift then click here.

TUBE IT, or ask me at askmikestuff@gmail.com
ED. BE CAREFUL.

MAKE SOME UNIGAAAAAINNNZZZ!

s can naturally achieve.

til you are. Remember we are all different, so some may need more/less calories than others.
ating more, however you will be gaining more fat - your choice.
fat - If you're fine with that, then be my guest.
skinny abs don't count.

learn and progress.

ove up slowly to a weight where you can do 10 reps.

Body Progress

Note: Body-fat percentage can be skewed by about 4%

Take measurements no more than once a week
Be consistent with your measurements. Take them at the same time of the day, and in the same cond
Date
Height (cm) Weight (kg) Avg. Calories Waist (cm)
Neck
11-Jan-16
175
74
2700
78
37

e day, and in the same conditions

Bicep (Flexed) Chest (Under ArmpitBody Fat %
Lean Mass (kg)Fat (kg)
36
104
12.0
65.1
8.9
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Cycle 1
Start Date
Lifts
Bench
Squat
Deadlift

TAKE A PROGRESSION SELFIE!

Weight (kg)
80
120
200

Reps
10
5
1

AMRAP = As many reps as possible with PERFECT FORM

Always have a spotter just in case!
Workout
1
Weight
Sets
Flat
Bench
Press
80.0
1
75.0
1
70.0
1
Dumbell
Shoulder
Press
3
Incline Dumbell
Chest
Press
3
Dumbell
lateral
raises
3
Pulldowns
(Rope)
3
Rope Face Pulls
3
Leg Raises
3
Workout 2
Squats

Dumbell
Shoulder Press

If you can do upper limit of 'target rep

Email me at askmikestuff@gmail.com
Target Reps Reps Performed
AMRAP
AMRAP
AMRAP
5-10
8-12
8-12
8-12
8-12
AMRAP

Weight
105.0
97.5
90.0

Sets
1
1
1
3
2
2
3
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
85.0
80.0
75.0

Sets
1
1
1
3

Reps Reps Performed

AMRAP
AMRAP
AMRAP
5-10

Pullups
Quad Curls
Hamstring
Curls
Seated Cable
Row
Bicep Curls
Calf Raises

Wokout
3
Flat Bench
Press

Calc. 1RM
106.64
139.98
206.66

Incline Dumbell
Chest
Press
Dumbell
Lateral
Raises
Pulldowns
(Rope)
Rope Face Pulls
Leg Raises

Workout 4
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Bicep Curls

3
3
3
3
3

Weight
155.0
145.0
135.0

Sets
1
1
1
3
3
2
2
3
3

8-12
8-12
8-12
8-12
AMRAP

Reps Reps Performed

AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes (beige colour) - chose the lifts with the highest w
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week),set out your new maxes for the next cycle with your best lifts
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It wi
Now get in the gym and make some UNIGAINS!

can do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Performed
Workout
5
Flat
Bench
Press
Dumbell
Shoulder
Press
Incline Dumbell
Chest
Press
Dumbell
lateral
raises
Pulldowns
(Rope)
Rope Face Pulls
Leg Raises

Workout 6
Squats

Weight
80.0
75.0
70.0

Sets
1
1
1
3
3
3
3
3
3

Target Reps
AMRAP
AMRAP
AMRAP
5-10
8-12
8-12
8-12
8-12
AMRAP

Weight
107.5
97.5
90.0

Sets
1
1
1
3
2
2
3
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
85.0
80.0
75.0

Sets
1
1
1

Reps
AMRAP
AMRAP
AMRAP

Pullups
Quad Curls
Hamstring
Curls
Seated Cable
Row
Bicep Curls
Calf Raises

Performed
Workout
7
Flat Bench
Press

Dumbell
Shoulder
Press
Incline Dumbell
Chest
Press
Dumbell
lateral
raises
Pulldowns
(Rope)
Rope Face Pulls
Leg Raises

3
3
3
3
3
3

5-10
8-12
8-12
8-12
8-12
AMRAP

Sets
1
1
1
3
3
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Performed
Workout 8
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Bicep Curls

Weight
160.0
145.0
135.0

olour) - chose the lifts with the highest weight you have done

axes for the next cycle with your best lifts from the last one
ch, squat, and deadlift
kouts then 1 day break, then repeat. It will be tough for the first few weeks!

Reps Performed

Reps Performed

Reps Performed

Cycle 2
Start Date
Lifts
Bench
Squat
Deadlift

TAKE A PROGRESSION SELFIE!

Weight
100
145
200

Reps Calc. 1RM

2
106.66
1
149.8285
1
206.66

AMRAP = As many reps as possible with PERFECT FORM

Always have a spotter just in case!
Workout
1
Weight
Sets
Flat
Bench
Press
90.0
1
85.0
1
80.0
1
Dumbell
Shoulder Press
3
Dips
3
Cable Lateral
Raise
3
Tricep
Pulldowns
3
Rear Delt (Bar)
Dumbell
3
Cable Ab Flys
Crunches
3
Workout 2
Squats

Weight
120.0
112.5
105.0

Sets
1
1
1
3
2
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
85.0
80.0
75.0

Sets
1
1
1
3

Reps Reps Performed

AMRAP
AMRAP
AMRAP
5-10

Pullups
Quad Curls
Hamstring
Curls
Dumbell Rows
Hammer Curls
Calf Raises

Wokout
3
Flat Bench
Press
Dumbell
Shoulder Press

If you can do upper limit of 'target rep

Email me at askmikestuff@gmail.com
Target Reps Reps Performed
AMRAP
AMRAP
AMRAP
5-10
AMRAP
8-12
8-12
8-12
8-12

Dips
Cable Lateral
Raise
Tricep
Pulldowns
Rear Delt (Bar)
Dumbell
Cable Ab Flys
Crunches

Workout 4
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Hammer Curls

3
3
3
3
3

Weight
165.0
155.0
145.0

Sets
1
1
1
3
3
2
2
3
3

8-12
8-12
8-12
8-12
8-12

Reps Reps Performed

AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes - chose the lifts with the highest weight you have
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week), I will see your progress, make adjustments, and set out you
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It wi
Happy Lifting!

can do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Performed
Workout
5
Flat
Bench
Press
Dumbell
Shoulder Press
Dips
Cable Lateral
Raise
Tricep
Pulldowns
Rear Delt (Bar)
Dumbell
Cable Ab Flys
Crunches

Workout 6
Squats

Weight
80.0
75.0
70.0

Sets
1
1
1
3
3
3
3
3
3

Target Reps
AMRAP
AMRAP
AMRAP
5-10
AMRAP
8-12
8-12
8-12
8-12

Weight
122.5
112.5
105.0

Sets
1
1
1
3
3
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
85.0
80.0
75.0

Sets
1
1
1

Reps
AMRAP
AMRAP
AMRAP

Pullups
Quad Curls
Hamstring
Curls
Dumbell Rows
Hammer Curls
Calf Raises

Performed
Workout
7
Flat Bench
Press

Dumbell
Shoulder Press
Dips
Cable Lateral
Raise
Tricep
Pulldowns
Rear Delt (Bar)
Dumbell
Cable Ab Flys
Crunches

3
3
3
3
3
3

5-10
8-12
8-12
8-12
8-12
8-12

Sets
1
1
1
3
3
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Performed
Workout 8
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Hammer Curls

Weight
170.0
155.0
145.0

the lifts with the highest weight you have done

ress, make adjustments, and set out your new maxes for the next cycle!
ch, squat, and deadlift
kouts then 1 day break, then repeat. It will be tough for the first few weeks!

Reps Performed

Reps Performed

Reps Performed

Cycle 3
Start Date
Lifts
Bench
Squat
Deadlift

TAKE A PROGRESSION SELFIE!

Weight

Reps Calc. 1RM

0
0
0

AMRAP = As many reps as possible with PERFECT FORM

Always have a spotter just in case!
Workout
1
Weight
Sets
Flat
Bench
Press
0.0
1
0.0
1
0.0
1
Dumbell
Shoulder
Press
3
Incline Dumbell
Chest
Press
3
Dumbell
lateral
raises
3
Pulldowns
(Rope)
3
Rope Face Pulls
3
Leg Raises
3
Workout 2
Squats

Weight
0.0
0.0
0.0

Sets
1
1
1
3
2
2
3
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
0.0
0.0
0.0

Sets
1
1
1
3

Reps Reps Performed

AMRAP
AMRAP
AMRAP
5-10

Pullups
Quad Curls
Hamstring
Curls
Seated Cable
Row
Bicep Curls
Calf Raises

Wokout
3
Flat Bench
Press
Dumbell
Shoulder Press

If you can do upper limit of 'target rep

Email me at askmikestuff@gmail.com
Target Reps Reps Performed
AMRAP
AMRAP
AMRAP
5-10
8-12
8-12
8-12
8-12
AMRAP

Incline Dumbell
Chest
Press
Dumbell
Lateral
Raises
Pulldowns
(Rope)
Rope Face Pulls
Leg Raises

Workout 4
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Bicep Curls

3
3
3
3
3

Weight
0.0
0.0
0.0

Sets
1
1
1
3
3
2
2
3
3

8-12
8-12
8-12
8-12
AMRAP

Reps Reps Performed

AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes - chose the lifts with the highest weight you have
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week),set out your new maxes for the next cycle with your best lifts
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It wi
Happy Lifting!

can do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Performed
Workout
5
Flat
Bench
Press
Dumbell
Shoulder
Press
Incline Dumbell
Chest
Press
Dumbell
lateral
raises
Pulldowns
(Rope)
Rope Face Pulls
Leg Raises

Workout 6
Squats

Weight
0.0
0.0
0.0

Sets
1
1
1
3
3
3
3
3
3

Target Reps
AMRAP
AMRAP
AMRAP
5-10
8-12
8-12
8-12
8-12
AMRAP

Weight
0.0
0.0
0.0

Sets
1
1
1
3
2
2
3
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
0.0
0.0
0.0

Sets
1
1
1

Reps
AMRAP
AMRAP
AMRAP

Pullups
Quad Curls
Hamstring
Curls
Seated Cable
Row
Bicep Curls
Calf Raises

Performed
Workout
7
Flat Bench
Press

Dumbell
Shoulder
Press
Incline Dumbell
Chest
Press
Dumbell
lateral
raises
Pulldowns
(Rope)
Rope Face Pulls
Leg Raises

3
3
3
3
3
3

5-10
8-12
8-12
8-12
8-12
AMRAP

Sets
1
1
1
3
3
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Performed
Workout 8
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Bicep Curls

Weight
0.0
0.0
0.0

the lifts with the highest weight you have done

axes for the next cycle with your best lifts from the last one
ch, squat, and deadlift
kouts then 1 day break, then repeat. It will be tough for the first few weeks!

Reps Performed

Reps Performed

Reps Performed

Cycle 4
Start Date
Lifts
Bench
Squat
Deadlift

TAKE A PROGRESSION SELFIE!

Weight
100
145
200

Reps Calc. 1RM

2
106.66
1
149.8285
1
206.66

AMRAP = As many reps as possible with PERFECT FORM

Always have a spotter just in case!
Workout
1
Weight
Sets
Flat
Bench
Press
90.0
1
85.0
1
80.0
1
Dumbell
Shoulder Press
3
Dips
3
Cable Lateral
Raise
3
Tricep
Pulldowns
3
Rear Delt (Bar)
Dumbell
3
Cable Ab Flys
Crunches
3
Workout 2
Squats

Weight
135.0
120.0
112.5

Sets
1
1
1
3
2
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
95.0
85.0
80.0

Sets
1
1
1
3

Reps Reps Performed

AMRAP
AMRAP
AMRAP
5-10

Pullups
Quad Curls
Hamstring
Curls
Dumbell Rows
Hammer Curls
Calf Raises

Wokout
3
Flat Bench
Press
Dumbell
Shoulder Press

If you can do upper limit of 'target rep

Email me at askmikestuff@gmail.com
Target Reps Reps Performed
AMRAP
AMRAP
AMRAP
5-10
AMRAP
8-12
8-12
8-12
8-12

Dips
Cable Lateral
Raise
Tricep
Pulldowns
Rear Delt (Bar)
Dumbell
Cable Ab Flys
Crunches

Workout 4
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Hammer Curls

3
3
3
3
3

Weight
185.0
165.0
155.0

Sets
1
1
1
3
3
2
2
3
3

8-12
8-12
8-12
8-12
8-12

Reps Reps Performed

AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes - chose the lifts with the highest weight you have
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week), I will see your progress, make adjustments, and set out you
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It wi
Happy Lifting!

can do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Performed
Workout
5
Flat
Bench
Press
Dumbell
Shoulder Press
Dips
Cable Lateral
Raise
Tricep
Pulldowns
Rear Delt (Bar)
Dumbell
Cable Ab Flys
Crunches

Workout 6
Squats

Weight
90.0
85.0
80.0

Sets
1
1
1
3
3
3
3
3
3

Target Reps
AMRAP
AMRAP
AMRAP
5-10
AMRAP
8-12
8-12
8-12
8-12

Weight
137.5
120.0
112.5

Sets
1
1
1
3
3
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
95.0
85.0
80.0

Sets
1
1
1

Reps
AMRAP
AMRAP
AMRAP

Pullups
Quad Curls
Hamstring
Curls
Dumbell Rows
Hammer Curls
Calf Raises

Performed
Workout
7
Flat Bench
Press

Dumbell
Shoulder Press
Dips
Cable Lateral
Raise
Tricep
Pulldowns
Rear Delt (Bar)
Dumbell
Cable Ab Flys
Crunches

3
3
3
3
3
3

5-10
8-12
8-12
8-12
8-12
8-12

Sets
1
1
1
3
3
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Performed
Workout 8
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Hammer Curls

Weight
190.0
155.0
145.0

the lifts with the highest weight you have done

ress, make adjustments, and set out your new maxes for the next cycle!
ch, squat, and deadlift
kouts then 1 day break, then repeat. It will be tough for the first few weeks!

Reps Performed

Reps Performed

Reps Performed

Cycle 1
Start Date
Lifts
Bench
Squat
Deadlift

TAKE A PROGRESSION SELFIE!

Weight

Reps

AMRAP = As many reps as possible with PERFECT FORM

Always have a spotter just in case!
Workout
1
Weight
Sets
Flat
Bench
Press
0.0
1
0.0
1
0.0
1
Dumbell
Shoulder
Press
3
Incline Dumbell
Chest
Press
3
Dumbell
lateral
raises
3
Pulldowns
(Rope)
3
Rope Face Pulls
3
Leg Raises
3
Workout 2
Squats

Dumbell
Shoulder Press

If you can do upper limit of 'target rep

Email me at askmikestuff@gmail.com
Target Reps Reps Performed
AMRAP
AMRAP
AMRAP
5-10
8-12
8-12
8-12
8-12
AMRAP

Weight
0.0
0.0
0.0

Sets
1
1
1
3
2
2
3
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
0.0
0.0
0.0

Sets
1
1
1
3

Reps Reps Performed

AMRAP
AMRAP
AMRAP
5-10

Pullups
Quad Curls
Hamstring
Curls
Seated Cable
Row
Bicep Curls
Calf Raises

Wokout
3
Flat Bench
Press

Calc. 1RM
0
0
0

Incline Dumbell
Chest
Press
Dumbell
Lateral
Raises
Pulldowns
(Rope)
Rope Face Pulls
Leg Raises

Workout 4
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Bicep Curls

3
3
3
3
3

Weight
0.0
0.0
0.0

Sets
1
1
1
3
3
2
2
3
3

8-12
8-12
8-12
8-12
AMRAP

Reps Reps Performed

AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes (beige colour) - chose the lifts with the highest w
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week),set out your new maxes for the next cycle with your best lifts
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It wi
Now get in the gym and make some UNIGAINS!

can do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Performed
Workout
5
Flat
Bench
Press
Dumbell
Shoulder
Press
Incline Dumbell
Chest
Press
Dumbell
lateral
raises
Pulldowns
(Rope)
Rope Face Pulls
Leg Raises

Workout 6
Squats

Weight
0.0
0.0
0.0

Sets
1
1
1
3
3
3
3
3
3

Target Reps
AMRAP
AMRAP
AMRAP
5-10
8-12
8-12
8-12
8-12
AMRAP

Weight
0.0
0.0
0.0

Sets
1
1
1
3
2
2
3
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
0.0
0.0
0.0

Sets
1
1
1

Reps
AMRAP
AMRAP
AMRAP

Pullups
Quad Curls
Hamstring
Curls
Seated Cable
Row
Bicep Curls
Calf Raises

Performed
Workout
7
Flat Bench
Press

Dumbell
Shoulder
Press
Incline Dumbell
Chest
Press
Dumbell
lateral
raises
Pulldowns
(Rope)
Rope Face Pulls
Leg Raises

3
3
3
3
3
3

5-10
8-12
8-12
8-12
8-12
AMRAP

Sets
1
1
1
3
3
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Performed
Workout 8
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Bicep Curls

Weight
0.0
0.0
0.0

olour) - chose the lifts with the highest weight you have done

axes for the next cycle with your best lifts from the last one
ch, squat, and deadlift
kouts then 1 day break, then repeat. It will be tough for the first few weeks!

Reps Performed

Reps Performed

Reps Performed

Cycle 2
Start Date
Lifts
Bench
Squat
Deadlift

TAKE A PROGRESSION SELFIE!

Weight

Reps Calc. 1RM

0
0
0

AMRAP = As many reps as possible with PERFECT FORM

Always have a spotter just in case!
Workout
1
Weight
Sets
Flat
Bench
Press
0.0
1
0.0
1
0.0
1
Dumbell
Shoulder Press
3
Dips
3
Cable Lateral
Raise
3
Tricep
Pulldowns
3
Rear Delt (Bar)
Dumbell
3
Cable Ab Flys
Crunches
3
Workout 2
Squats

Weight
0.0
0.0
0.0

Sets
1
1
1
3
2
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
0.0
0.0
0.0

Sets
1
1
1
3

Reps Reps Performed

AMRAP
AMRAP
AMRAP
5-10

Pullups
Quad Curls
Hamstring
Curls
Dumbell Rows
Hammer Curls
Calf Raises

Wokout
3
Flat Bench
Press
Dumbell
Shoulder Press

If you can do upper limit of 'target rep

Email me at askmikestuff@gmail.com
Target Reps Reps Performed
AMRAP
AMRAP
AMRAP
5-10
AMRAP
8-12
8-12
8-12
8-12

Dips
Cable Lateral
Raise
Tricep
Pulldowns
Rear Delt (Bar)
Dumbell
Cable Ab Flys
Crunches

Workout 4
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Hammer Curls

3
3
3
3
3

Weight
0.0
0.0
0.0

Sets
1
1
1
3
3
2
2
3
3

8-12
8-12
8-12
8-12
8-12

Reps Reps Performed

AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes - chose the lifts with the highest weight you have
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week), I will see your progress, make adjustments, and set out you
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It wi
Happy Lifting!

can do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Performed
Workout
5
Flat
Bench
Press
Dumbell
Shoulder Press
Dips
Cable Lateral
Raise
Tricep
Pulldowns
Rear Delt (Bar)
Dumbell
Cable Ab Flys
Crunches

Workout 6
Squats

Weight
0.0
0.0
0.0

Sets
1
1
1
3
3
3
3
3
3

Target Reps
AMRAP
AMRAP
AMRAP
5-10
AMRAP
8-12
8-12
8-12
8-12

Weight
0.0
0.0
0.0

Sets
1
1
1
3
3
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
0.0
0.0
0.0

Sets
1
1
1

Reps
AMRAP
AMRAP
AMRAP

Pullups
Quad Curls
Hamstring
Curls
Dumbell Rows
Hammer Curls
Calf Raises

Performed
Workout
7
Flat Bench
Press

Dumbell
Shoulder Press
Dips
Cable Lateral
Raise
Tricep
Pulldowns
Rear Delt (Bar)
Dumbell
Cable Ab Flys
Crunches

3
3
3
3
3
3

5-10
8-12
8-12
8-12
8-12
8-12

Sets
1
1
1
3
3
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Performed
Workout 8
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Hammer Curls

Weight
0.0
0.0
0.0

the lifts with the highest weight you have done

ress, make adjustments, and set out your new maxes for the next cycle!
ch, squat, and deadlift
kouts then 1 day break, then repeat. It will be tough for the first few weeks!

Reps Performed

Reps Performed

Reps Performed

Cycle 3
Start Date
Lifts
Bench
Squat
Deadlift

TAKE A PROGRESSION SELFIE!

Weight

Reps Calc. 1RM

0
0
0

AMRAP = As many reps as possible with PERFECT FORM

Always have a spotter just in case!
Workout
1
Weight
Sets
Flat
Bench
Press
0.0
1
0.0
1
0.0
1
Dumbell
Shoulder
Press
3
Incline Dumbell
Chest
Press
3
Dumbell
lateral
raises
3
Pulldowns
(Rope)
3
Rope Face Pulls
3
Leg Raises
3
Workout 2
Squats

Weight
0.0
0.0
0.0

Sets
1
1
1
3
2
2
3
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
0.0
0.0
0.0

Sets
1
1
1
3

Reps Reps Performed

AMRAP
AMRAP
AMRAP
5-10

Pullups
Quad Curls
Hamstring
Curls
Seated Cable
Row
Bicep Curls
Calf Raises

Wokout
3
Flat Bench
Press
Dumbell
Shoulder Press

If you can do upper limit of 'target rep

Email me at askmikestuff@gmail.com
Target Reps Reps Performed
AMRAP
AMRAP
AMRAP
5-10
8-12
8-12
8-12
8-12
AMRAP

Incline Dumbell
Chest
Press
Dumbell
Lateral
Raises
Pulldowns
(Rope)
Rope Face Pulls
Leg Raises

Workout 4
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Bicep Curls

3
3
3
3
3

Weight
0.0
0.0
0.0

Sets
1
1
1
3
3
2
2
3
3

8-12
8-12
8-12
8-12
AMRAP

Reps Reps Performed

AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes - chose the lifts with the highest weight you have
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week),set out your new maxes for the next cycle with your best lifts
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It wi
Happy Lifting!

can do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Performed
Workout
5
Flat
Bench
Press
Dumbell
Shoulder
Press
Incline Dumbell
Chest
Press
Dumbell
lateral
raises
Pulldowns
(Rope)
Rope Face Pulls
Leg Raises

Workout 6
Squats

Weight
0.0
0.0
0.0

Sets
1
1
1
3
3
3
3
3
3

Target Reps
AMRAP
AMRAP
AMRAP
5-10
8-12
8-12
8-12
8-12
AMRAP

Weight
0.0
0.0
0.0

Sets
1
1
1
3
2
2
3
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
0.0
0.0
0.0

Sets
1
1
1

Reps
AMRAP
AMRAP
AMRAP

Pullups
Quad Curls
Hamstring
Curls
Seated Cable
Row
Bicep Curls
Calf Raises

Performed
Workout
7
Flat Bench
Press

Dumbell
Shoulder
Press
Incline Dumbell
Chest
Press
Dumbell
lateral
raises
Pulldowns
(Rope)
Rope Face Pulls
Leg Raises

3
3
3
3
3
3

5-10
8-12
8-12
8-12
8-12
AMRAP

Sets
1
1
1
3
3
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Performed
Workout 8
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Bicep Curls

Weight
0.0
0.0
0.0

the lifts with the highest weight you have done

axes for the next cycle with your best lifts from the last one
ch, squat, and deadlift
kouts then 1 day break, then repeat. It will be tough for the first few weeks!

Reps Performed

Reps Performed

Reps Performed

Cycle 4
Start Date
Lifts
Bench
Squat
Deadlift

TAKE A PROGRESSION SELFIE!

Weight

Reps Calc. 1RM

0
0
0

AMRAP = As many reps as possible with PERFECT FORM

Always have a spotter just in case!
Workout
1
Weight
Sets
Flat
Bench
Press
0.0
1
0.0
1
0.0
1
Dumbell
Shoulder Press
3
Dips
3
Cable Lateral
Raise
3
Tricep
Pulldowns
3
Rear Delt (Bar)
Dumbell
3
Cable Ab Flys
Crunches
3
Workout 2
Squats

Weight
0.0
0.0
0.0

Sets
1
1
1
3
2
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
0.0
0.0
0.0

Sets
1
1
1
3

Reps Reps Performed

AMRAP
AMRAP
AMRAP
5-10

Pullups
Quad Curls
Hamstring
Curls
Dumbell Rows
Hammer Curls
Calf Raises

Wokout
3
Flat Bench
Press
Dumbell
Shoulder Press

If you can do upper limit of 'target rep

Email me at askmikestuff@gmail.com
Target Reps Reps Performed
AMRAP
AMRAP
AMRAP
5-10
AMRAP
8-12
8-12
8-12
8-12

Dips
Cable Lateral
Raise
Tricep
Pulldowns
Rear Delt (Bar)
Dumbell
Cable Ab Flys
Crunches

Workout 4
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Hammer Curls

3
3
3
3
3

Weight
0.0
0.0
0.0

Sets
1
1
1
3
3
2
2
3
3

8-12
8-12
8-12
8-12
8-12

Reps Reps Performed

AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Instructions
At the start of each cycle, input your best lifts in to the 'Lifts' boxes - chose the lifts with the highest weight you have
Track the reps performed for all the 'AMRAP' sets
At the end of a cycle (8 workouts - aim for 4-6 a week), I will see your progress, make adjustments, and set out you
Warm up well and gradually build the weight up to your main set of the bench, squat, and deadlift
If the intensity feels too much then only go 4 times a week - perform 2 workouts then 1 day break, then repeat. It wi
Happy Lifting!

can do upper limit of 'target reps', increase weight

me at askmikestuff@gmail.com if you are struggling!
Performed
Workout
5
Flat
Bench
Press
Dumbell
Shoulder Press
Dips
Cable Lateral
Raise
Tricep
Pulldowns
Rear Delt (Bar)
Dumbell
Cable Ab Flys
Crunches

Workout 6
Squats

Weight
0.0
0.0
0.0

Sets
1
1
1
3
3
3
3
3
3

Target Reps
AMRAP
AMRAP
AMRAP
5-10
AMRAP
8-12
8-12
8-12
8-12

Weight
0.0
0.0
0.0

Sets
1
1
1
3
3
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
1-8
8-12
8-12
8-12
8-12
8-12

Weight
0.0
0.0
0.0

Sets
1
1
1

Reps
AMRAP
AMRAP
AMRAP

Pullups
Quad Curls
Hamstring
Curls
Dumbell Rows
Hammer Curls
Calf Raises

Performed
Workout
7
Flat Bench
Press

Dumbell
Shoulder Press
Dips
Cable Lateral
Raise
Tricep
Pulldowns
Rear Delt (Bar)
Dumbell
Cable Ab Flys
Crunches

3
3
3
3
3
3

5-10
8-12
8-12
8-12
8-12
8-12

Sets
1
1
1
3
3
2
2
3
3

Reps
AMRAP
AMRAP
AMRAP
4-7
9-12
8-12
8-12
8-12
8-12

Performed
Workout 8
Deadlifts

Leg Press
Lat Pulldowns
Quad
Curls
Hamstring
Curls
Calf Raises
Hammer Curls

Weight
0.0
0.0
0.0

the lifts with the highest weight you have done

ress, make adjustments, and set out your new maxes for the next cycle!
ch, squat, and deadlift
kouts then 1 day break, then repeat. It will be tough for the first few weeks!

Reps Performed

Reps Performed

Reps Performed