Neural adaptation (4 weeks) 3-5 reps, is aimed at priming the body for growth by improving the efficacy of the central nervous system – which will improve the subsequent hypertrophy phase (increase in muscular size achieved through exercise) by facilitating the recruitment of the fast-twitch muscle fibres. It will also increase strength which will allow you to use more weight in a hypertrophy phase.
Low-volume/high intensity (4 weeks) which uses intensive methods such as drop sets 6-6-6 to cause a lot of muscle fibre damage but a low volume of work to avoid excessive energy deprivation.
A drop set is basically an extended set of a move, usually performed as the last set of that exercise as a burnout. For example, STANDING CABLE CROSSOVERS, you’d do three sets of 6 reps, 6 reps and 6 reps lowering a certain weight after 6 reps!
Day 1 – Chest & Back
Day 2 – Legs (squat)
Day 3 – Off
Day 4 – Arms
Day 5 – Off
Day 6 – Legs (deadlift)
Day 7 – Off
Repeat
Anatomy Day 1 - Chest & Back
A1 BENCH PRESS FLAT STD. BB MID GRIP DEAD STOP FROM PINS
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 3-5 | 32X0 | 120 |
| 2 | 5 | 3-5 | 32X0 | 120 |
| 3 | 5 | 3-5 | 32X0 | 120 |
| 4 | 5 | 3-5 | 32X0 | 120 |
A2 STERNUM PULL-UP, *BAND CAN BE USED
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 3-5 | 4010 | 120 |
| 2 | 5 | 3-5 | 4010 | 120 |
| 3 | 5 | 3-5 | 4010 | 120 |
| 4 | 5 | 3-5 | 4010 | 120 |
B1 BENCH PRESS 15º INCLINE STD BB PRONATED GRIP
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 6-8 | 40X0 | 90 |
| 2 | 4 | 6-8 | 40X0 | 90 |
| 3 | 4 | 6-8 | 40X0 | 90 |
| 4 | 4 | 6-8 | 40X0 | 90 |
B2 CHIN-UP, MID SEMI-SUPINATED GRIP
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 6-8 | 40X0 | 90 |
| 2 | 4 | 6-8 | 40X0 | 90 |
| 3 | 4 | 6-8 | 40X0 | 90 |
| 4 | 4 | 6-8 | 40X0 | 90 |
C1 STANDING CABLE CROSSOVERS
| Week | Sets | Reps | Tempo | Rest |
| 1 | 2 | 6-6-6 | 3010 | 60 |
| 2 | 2 | 6-6-6 | 3010 | 60 |
| 3 | 2 | 6-6-6 | 3010 | 60 |
| 4 | 2 | 6-6-6 | 3010 | 60 |
C2 LAT PULLDOWN, NEUTRAL GRIP
| Week | Sets | Reps | Tempo | Rest |
| 1 | 2 | 6-6-6 | 3110 | 60 |
| 2 | 2 | 6-6-6 | 3110 | 60 |
| 3 | 2 | 6-6-6 | 3110 | 60 |
| 4 | 2 | 6-6-6 | 3110 | 60 |
Anatomy Day 2 - Legs
A1 SQUAT BACK BB HEELS ELEVATED NORMAL
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 3-5 | 4010 | 120 |
| 2 | 5 | 3-5 | 4010 | 120 |
| 3 | 5 | 3-5 | 4010 | 120 |
| 4 | 5 | 3-5 | 4010 | 120 |
A2 LYING ONE LEG CURL FOOT INWARD DORSIFLEXED
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 3-5 | 4010 | 120 |
| 2 | 5 | 3-5 | 4010 | 120 |
| 3 | 5 | 3-5 | 4010 | 120 |
| 4 | 5 | 3-5 | 4010 | 120 |
B1 QUAD SQUAT BACK BB NORMAL
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5-7 | 4010 | 90 |
| 2 | 5 | 5-7 | 4010 | 90 |
| 3 | 5 | 5-7 | 4010 | 90 |
| 4 | 5 | 5-7 | 4010 | 90 |
B2 LYING LEG CURL FEET INWARD PLANTARFLEXED
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5-7 | 4010 | 90 |
| 2 | 5 | 5-7 | 4010 | 90 |
| 3 | 5 | 5-7 | 4010 | 90 |
| 4 | 5 | 5-7 | 4010 | 90 |
C1 BACK EXTENSIONS DB FEET NEUTRAL
| Week | Sets | Reps | Tempo | Rest |
| 1 | 2 | 12-15 | 2012 | 60 |
| 2 | 2 | 12-15 | 2012 | 60 |
| 3 | 2 | 12-15 | 2012 | 60 |
| 4 | 2 | 12-15 | 2012 | 60 |
C2 STANDING CALVES RAISE, FEET OUTWARD
| Week | Sets | Reps | Tempo | Rest |
| 1 | 2 | 6-6-6 | 2012 | 60 |
| 2 | 2 | 6-6-6 | 2012 | 60 |
| 3 | 2 | 6-6-6 | 2012 | 60 |
| 4 | 2 | 6-6-6 | 2012 | 60 |
Anatomy Day 3 - Arms & Shoulders
A1 PREACHER CURL SEATED 45º THICK EZ BAR NARROW REVERSE GRIP
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 3-5 | 40X0 | 120 |
| 2 | 5 | 3-5 | 40X0 | 120 |
| 3 | 5 | 3-5 | 40X0 | 120 |
| 4 | 5 | 3-5 | 40X0 | 120 |
A2 BENCH PRESS 15º DECLINE STD. BB CLOSE GRIP
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 3-5 | 3011 | 120 |
| 2 | 5 | 3-5 | 3011 | 120 |
| 3 | 5 | 3-5 | 3011 | 120 |
| 4 | 5 | 3-5 | 3011 | 120 |
B1 PREACHER CURLS SEATED 45º THICK EZ BAR MID SUPINATED GRIP
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5-7 | 30×0 | 90 |
| 2 | 5 | 5-7 | 30×0 | 90 |
| 3 | 5 | 5-7 | 30×0 | 90 |
| 4 | 5 | 5-7 | 30×0 | 90 |
B2 TRICEPS EXTENSION SEATED STD. BB 45º INCLINE
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 5-7 | 3110 | 90 |
| 2 | 4 | 5-7 | 3110 | 90 |
| 3 | 4 | 5-7 | 3110 | 90 |
| 4 | 4 | 5-7 | 3110 | 90 |
C1 BICEPS CURL STANDING DB SUPINATING GRIP
| Week | Sets | Reps | Tempo | Rest |
| 1 | 2 | 6-6-6 | 3110 | 60 |
| 2 | 2 | 6-6-6 | 3110 | 60 |
| 3 | 2 | 6-6-6 | 3110 | 60 |
| 4 | 2 | 6-6-6 | 3110 | 60 |
C2 PRESSDOWNS PRONE INCLINE STD ROPE PRONATING GRIP
| Week | Sets | Reps | Tempo | Rest |
| 1 | 2 | 6-6-6 | 3010 | 60 |
| 2 | 2 | 6-6-6 | 3010 | 60 |
| 3 | 2 | 6-6-6 | 3010 | 60 |
| 4 | 2 | 6-6-6 | 3010 | 60 |
Anatomy Day 4 - Legs
A DEADLIFT STD BB ON FLOOR CLEAN GRIP
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 3-5 | 4010 | 120 |
| 2 | 5 | 3-5 | 4010 | 120 |
| 3 | 5 | 3-5 | 4010 | 120 |
| 4 | 5 | 3-5 | 4010 | 120 |
B1 SPLIT SQUAT FRONT BB FRONT FOOT ELEVATED
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 5-7 | 4010 | 90 |
| 2 | 4 | 5-7 | 4010 | 90 |
| 3 | 4 | 5-7 | 4010 | 90 |
| 4 | 4 | 5-7 | 4010 | 90 |
B2 LYING ONE LEG CURL FEET INWARD PLANTARFLEXED
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 5-7 | 4010 | 90 |
| 2 | 4 | 5-7 | 4010 | 90 |
| 3 | 4 | 5-7 | 4010 | 90 |
| 4 | 4 | 5-7 | 4010 | 90 |
C1 STEP UP PETERSEN BACK BB
| Week | Sets | Reps | Tempo | Rest |
| 1 | 2 | 8-10 | 1010 | 60 |
| 2 | 2 | 8-10 | 1010 | 60 |
| 3 | 2 | 7-9 | 1010 | 60 |
| 4 | 2 | 7-9 | 1010 | 60 |
C2 CRUNCHES WEIGHTED FEET ON BENCH, USE A PLATE
| Week | Sets | Reps | Tempo | Rest |
| 1 | 2 | 15-20 | 1110 | 60 |
| 2 | 2 | 15-20 | 1110 | 60 |
| 3 | 2 | 12-15 | 1110 | 60 |
| 4 | 2 | 12-15 | 1110 | 60 |