ultimate workout routine

7/30/2019 Ultimate Workout Routine

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Your training programme will last 6 weeks and follow a one day on two days off routine.

This will give plenty of recovery between workouts. This pattern is used assuming you will

be following this workout strictly. Remember the one day on IS NOT GOING TO BE

EASY!!

Each workout is followed by two days of rest, although you can do a light stretch and

mobility workout the day before your next workout. DO NOT go hard in this workout. Theidea of this session is to loosen the muscles that are tight. If its your legs do a few light

squats, if its your chest do some light presses or push ups. Couple this with light stretches

and mobility work and NOTHING MORE!! 15/25 minutes MAX!!

On your rest day prepare your food!! You will fail if you do not have your meals ready

to eat at the times required. Dont fool yourself into believing you will cook that meal

after the workout, YOU WONT!! You will be too concerned trying to stay conscious,

believe me. Your goal is to put on lean muscle so help yourself every step of the way.

Buy yourself a note book,EVERY WORKOUT record your progress. What exercise,

how much weight you used, how many reps, how long you rested for. You get the idea. Trust

me on this, this will take the guess work out of the programme and enable you to look back

and see if there are any patterns or problems emerging in your workouts.

FIGHT ACADEMY IRELANDFIGHT ACADEMY IRELANDEuropa Tool Yard, Springbank Industrial Estate, Pembroke

Loop Road, Poleglass, Belfast, BT17 0QL

Contact: Pol Murray: 07872018029 or Liam Shannon:07843823032


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The workout

WARM UP!! Sounds stupid to say this but it amazes me how many people avoid doing this.

Spend 5 minutes doing a light jog or on a spin bike, the 5 minutes doing some simple

ballistic stretching. Maybe use a foam roller and hit areas that are tight, I.T band, back etc.

Also stretch your hip flexors.

Upper body

Bench press.

Do this correctly. Get your hand position right. Elbows must be UNDERNEATH the wrists.

DO NOT have your hands spread wide so your arms resemble a W. Also make sure

someone is there to spot you.

Inverted row with a static hold

Use a TRX system or climb under a bar, suspended on a squat rack. Feet on the floor or on a

stool. At this point you should resemble a bench press in the extended position. From here

pull yourself up towards the bar until your chest touches it. Make sure you are retracting

your shoulder blades, as if trying to hold a tennis ball between your shoulder blades. Pause

here for 3-10 second before lowering yourself to the starting position.

Single arm press

I love this exercise. It recruits a large number of muscles and can be learnt in a few minutes.

Grab a kettlebell (dumbbell will do if no kettlebell is available). Hold KB in rack position,

(elbow bent and tight to ribs, hand in between chest). Keep feet tighter than shoulder width

apart. CONTRACT YOUR ABS!! KEEP THEM CONTRACTED THROUGHT THE

ENTIRE MOVE. Press KB above head so elbow locks out. Lower KB to start position. Try

and squeeze your lat to start the movement.

Plank

This is a great exercise and if done right, one that will kill the whole body. Get on to ground,

belly down. The idea is to support your body on your elbows and toes while holding it in a

completely rigid position. You want to bring your elbows together and have them in line

with your ears. You have to squeeze all the muscles in the body, lock the legs out so the

quads are contracted, squeeze your butt as tight as possible, contract your abs as hard as youcan. DO NOT LET YOUR LOWER BACK DROP!!


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Wide grip pull ups

Of all the exercises I do this has to be my favourite!! Forget about all these bodybuilder

types that pull the entire stack of a lat pull down machine, it looks impressive but ask them to

hammer out 15 FULL pull ups and see them DIE!! You have to have the hands wider than

shoulder width, arms straight. Your body is held rigid ( you should not look like someone

having a seizure while mid pull up). Squeeze your abs tight, pull your toes up towards your

face and lock your legs. Squeeze the bar and pull your body towards the bar using your lats

to move you.DO NOT SWING OR KIP!!Try and take 5 seconds per rep. 2 secs up pause

1 sec 2 secs down. If you really cannot do any pull ups or struggle badly then use an assister,

either a machine or band or a spotter helping you up by helping to push you up.

This completes your upper body section of the workout.

Complexes

A complexe is a series of lifts/movements that flow into one another without the weight

touching the ground until the entire complex is completed. You can use kettlebells,

dumbbells or barbells. To put on size its probably best to stick with the barbell but thats not

to say great gains cant be made by using the others.

In a complex the exercises should flow together in a logical manner. It should also have a

mix of push, pull, squat and bending exercises and just a bit of rest!!

The complex we will use for the bulking programme goes like this

ROW

CLEAN

FRONT SQUAT

MILITARY PRESS

BACK SQUAT

GOOD MORNING

Take the time to learn each exercise. Each exercise will eventually be done forEIGHT reps

before moving on to the next one, TIP!! The first few times you do this, DO NOT stack the

bar with weights, choose a weight that you are capable of doing every exercise with.

Thank me later.


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High rep back squats

You will be back squatting with a reasonable weight forLOTS OF REPS!!

Keep your lower back tight and abs contracted. Take a DEEP breath and stick that chest out.

SQUAT DEEP!!Believe me getting deep will make that 100kg feel like 150kg.

Cool down

Dont over complicate this, just loosen the muscles, some mobility work, a few stretches.Just make sure you feel as normal as possible before leaving the gym.


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Day 1

Warm up

Follow instructions for warm up

Bench Press

Do a set of five with an easy weight. Add more weight and repeat. Try and find a weight that

you can press for a comfortable set of five. If you do this smartly it should take about five or

six sets.

5 sets of 5 ascending weights

Do another set of 5 with the TOP comfortable weight. NOTE THIS WEIGHT> You will be

using it for a few weeks.


Do a sets of five of these aiming for a 3-5 second hold every time.

Single arm press

If you have a rack of dumbbells or kettlebells, walk the rack. Start with your weak arm and

do two to five reps then switch arms. DO NOT KILL YOURSELF!!

Note the heaviest weight you used. This will be your starting weight on your next workout.

Plank

Practise this move a few times.

Wide grip pull ups

Try and do 2 sets of 3. Try for the 2.1.2 tempo. Dont beat yourself up if you cant achieve it.Ask your spotter to help you if you cant achieve this.


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Complex

Use an empty Olympic bar and do 3 reps of each exercise. If you can, add a bit more weight

and repeat. Again, if you can add some more weight do so and repeat one more time.

RememberDO NOT SACRIFICE FORM FOR WEIGHT

High rep back squats

One set of 30 with 45kg. Remember SQUAT DEEP!! Ass to the grass!! (if under 60kg use

empty bar).

Cool down

Day 2(start drinking a protein shake every night before bed)

Warm up


Bench press

Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weight

you used for your last set on the 1st day and perform the following. A 2-3-5 set.

Do 2 reps then rest a bit

Do 3 reps then rest a bit

Do 5 reps and REST

Repeat this once more


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Do 10 reps with a 5 second hold each rep

Single arm press

Warm up with a few lighter weights. After a few begin the workout. Starting with your

weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.

Repeat once more

PlankAim for between 30 60 seconds. Remember to contract ALL the muscles for the whole

duration.

Wide grip pull ups

Do a set of 2-3-5. Rest a bit and repeat once more. Remember to use a 2.1.2 tempo. 2seconds

up, pause 1 second, down 2 seconds.

Complex

THE BARBELL DOES NOT TOUCH THE FLOOR UNTILL THE COMPLEX IS

COMPLETE!!

Row 3 reps

Clean 3reps

Front squat 3 reps

Military press 3 reps

Back squat 3 reps

Good morning 3 reps

Repeat 5 times. DO NOT ADD WEIGHT AFTER THE 3rd COMPLEX.

The weight you use for 3, 4, 5 will be your target weight for the next workout.


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High-repetition back squats

Two sets of 30 with 45kg

If under 60kg just use bar for 1st set then add 10kg for the 2nd set.

Cool down

Day 3

Warm up


Bench press

Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weightyou used for your last workout and perform the following.

3 sets of 2-3-5.

If you complete all the reps, add a reasonable amount of weight for the next workout.



Single arm press

Warm up with a few lighter weights. After a few begin the workout. Starting with your

weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.

Repeat two more times. Increase weight next time.


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Wide grip pull ups

Do a set of 2-3-5. Rest a bit and repeat once more. Remember to use a 2.1.2 tempo. 2seconds

up, pause 1 second, down 2 seconds.

Plank

Aim for between 30 60 seconds. Remember to contract ALL the muscles for the whole

duration.

Complex


COMPLETE!!

Row 5 reps

Clean 5 reps

Front squat 5 reps


Back squat 5 reps

Good morning 5 reps

Use weight from the last sets of day 2

Do TWO complexes


One set of 30 with 45kg and one set of 30 with 52.5kg

If under 60kg use empty bar for 1st set and then add 10kg for 2nd set.

Cool down


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Day 4

Warm up


Bench press


you used for your last workout and perform the following.

Do TWO sets of 2-3-5 with your new goal weight

After that take your OLD weight and do as many CONTROLLED reps (use a spotter) as you

can, up to 10 reps



Single arm press

Warm up with a few lighter weights. After a few begin the workout.

Remember, weight has been increased. Do TWO sets.

Starting with your weaker arm and do a 2-3-5 set. Switch and repeat with the stronger arm.

Wide grip pull ups

Do 3-4 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2

seconds.

Plank


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duration.

Complex


COMPLETE!!

Row 5 reps

Clean 5 reps

Front squat 5 reps


Back squat 5 reps

Good morning 5 reps


Do THREE complexes


Three sets of 25 with 52.5kg

Under 60kg use empty bar for 1st set and add 10kg for the 2nd and 3rd set

Cool down

Day 5


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Warm up


Bench press



Do THREE sets of 2-3-5 with your new goal weight.


Do 10 reps with a 7 second hold each rep.

Single arm press

Warm up with a few lighter weights. After a few, begin the workout.

Remember, weight has been increased


Do THREE sets.

Wide grip pull ups


seconds.

Plank


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duration.

Complex


COMPLETE!!

Row 5 reps

Clean 5 reps

Front squat 5 reps


Back squat 5 reps

Good morning 5 reps


Do THREE complexes


If you are 60kg or less these are the weights you will use

30kg x 30 x 2

45kg x 25

If you are between 61 84kg

30kg x 5

45kg x30

52.5kg x30

62.5kg x 15

If you are between 85 -95kg

45kg x 30

52.5kg x 30


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62.5kg x 30

Above 95kg

45kg x 30

52.5kg x 30

62.5kg x 30

Cool down

Day 6(start to include 1 scoop of protein before every workout)

Warm up


Bench press



Keep using new goal weight. 1st set 2-3-5-10 (as many as possible up to 10)

TWO more sets of 2-3-5




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Single arm press


Try and stay with the heavier weight


Do THREE sets.

Wide grip pull ups


seconds. If you are nailing this, use a belt and add 5-10kg to your body and do the 2nd and 3rd

set with this on.

Plank


duration.

Complex


COMPLETE!!

Row 5 reps

Clean 5 reps

Front squat 5 reps


Back squat 5 reps

Good morning 5 reps


Do FIVE complexes. You can go lighter for the 1st

and last set.


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We are now going to do 50 squats total. If possible do one set of 50, if not stop before youlose your form, rest and continue. Your goal is to do fewer sets each session


bar x 10

bar x 10

45kg x 50


bar x 5

45kg x 10

52.5kg x 10

62.5kg x 50


45kg x 10

52.5kg x 10

62.5kg x 10

Above 95kg

45kg x 10

52.5kg x 10

62.5kg x 50

Cool down


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Day 7(remember 1 scoop of protein before session)

Warm up


Bench press



Today goal is to get a MAX double!! TWO reps with as much weight as possible. Use aspotter. DO NOT bounce the bar, NO cheating, NO help.

Remember to record your weight



Single arm press




Do TWO sets.

Wide grip pull ups

Do 2 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2

seconds. After 2nd set rest and try and get as many as possible, up to TEN. Record your reps.

Plank


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duration.

Complex


COMPLETE!!

Row 5 reps

Clean 5 reps

Front squat 5 reps


Back squat 5 reps

Good morning 5 reps

Start with weight from the last sets of day 2

Do THREE complexes. Increase weight every set




bar x 10

bar x 10

45kg x 10

52.5kg x 5

52.5kg x 5

52.5kg x 5

52.5kg x 5



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bar x 5

45kg x 10

52.5kg x 10

62.5kg x 10

85kg x 5

85kg x 5

85kg x 5


45kg x 10

52.5kg x 10

62.5kg x 10

85kg x 10

95kg x 5

95kg x 5

95kg x 5

Above 95kg

52.5kg x 10

62.5kg x 10

85kg x 10

95kg x 5

95kg x 5

102.5kg x 5

102.5kg x 5

Cool down


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Day 8(add 5g of creatine monohydrate every day to your diet)

Warm up


Bench press



Add weight until you are 10kg UNDER your MAX double!! Do FIVE doubles. USE ASPOTTER.




Single arm press




Do TWO sets.

Wide grip pull ups


seconds. use a belt and add 5-10kg to your body and do the 2nd set with this on.

Plank


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duration.

Complex


COMPLETE!!

Row 2 reps

Clean 2 reps

Front squat 2 reps


Back squat 2 reps

Good morning 2 reps

Do FIVE complexes. Increase weight every set. Use the Military press as your guide for

adding weight.




bar x 10

bar x 10

45kg x 10

52.5kg x 50


45kg x 10

62.5kg x 5

85kg x 50



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45kg x 10

62.5kg x 5

85kg x 2-3

95 x 50

Above 95kg

62.5kg x 10

85kg x 2-3

95kg x 2-3

102.5kg x 50

Cool down

Day 9

Warm up


Bench press



Add weight until you are 10kg UNDER your MAX double!! Do FIVE triples. USE A

SPOTTER.





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Single arm press




Do THREE sets.

Wide grip pull ups

Do 4 sets of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2seconds. use a belt and add 5-10kg to your body and do the 2nd and 3rd set with this on.

Plank


duration.

Complex


COMPLETE!!

Row 2 reps

Clean 2 reps

Front squat 2 reps


Back squat 2 reps

Good morning 2 reps

Do THREE complexes. Heavy sets. Use the weight you finished with the last time



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bar x 10

bar x 10

45kg x 10

62.5kg x 5

62.5kg x 5

62.5kg x as many as, up to 20


Bar x 5

45kg x 10

62.5kg x 10

85kg x 5

85kg x 5

85kg x as many as, up to 20


45kg x 10

62.5kg x 10

85kg x 10

95 x 5

95 x as many as, up to 20

Above 95kg

62.5kg x 10

85kg x 10

95kg x 5

102.5 x 5


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102.5 x as many as, up to 20

Cool down

Day 10( have a 2 scoop protein shake as soon as you get up)

Warm up


Bench press



Using weight from the last workout do TWO sets of 2-3-5



Single arm press




Do TWO sets.

Wide grip pull ups


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seconds.

Plank


duration.

Complex


COMPLETE!!

Row 2 reps

Clean 2 reps

Front squat 2 reps


Back squat 2 reps

Good morning 2 reps

Do FIVE complexes. Heavy sets. Use the weight you finished with the last time



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bar x 10

bar x 10

45kg x 10

62.5kg x 50


Bar x 5

62.5kg x 5

62.5kg x 10

85kg x 50


45kg x 10

62.5kg x 5

85kg x 10

95 x 50

Above 95kg

62.5kg x 10

85kg x 2-3

95kg x 10

102.5 x 50

Cool down

Day 11


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Warm up


Bench press



MAX DOUBLE!! Use a spotter and aim for TWO clean reps. NO bouncing the bar, NO

help, NO cheating



Single arm pressWarm up with a few lighter weights. After a few, begin the workout.



Do TWO sets.

Wide grip pull ups



Plank


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duration.

Complex


COMPLETE!!

Row 5 reps

Clean 5 reps

Front squat 5 reps


Back squat 5 reps

Good morning 5 reps

Start with a lighter weight on 1st set and try to match last workouts weight on the last set. Do

THREE sets


Your goal is to get as many reps on the 1st set of the to the 50 section. RECORD your rep

number


bar x 10

bar x 10

45kg x 10

62.5kg x 50


Bar x 5

62.5kg x 5

62.5kg x 10

85kg x 50


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45kg x 10

62.5kg x 5

85kg x 10

95 x 50

Above 95kg

62.5kg x 10

85kg x 2-3

95kg x 10

102.5 x 50

Cool down

Day 12

Warm up


Bench press



Take 10kg pounds off your max double and do FIVE sets of doubles

Inverted row with a static holdDo 7 reps with a 10 second hold each rep.


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Single arm press




Do THREE sets.

Wide grip pull ups

Do 1 set of 2-3-5. Remember to use a 2.1.2 tempo. 2seconds up, pause 1 second, down 2seconds. use a belt and add 5-10kg to your body and do up to 10 reps.

Plank


duration.

Complex


COMPLETE!!

Row 3 reps

Clean 3 reps

Front squat 3 reps


Back squat 3 reps

Good morning 3 reps

Use the same heaviest weight from last time. Do THREE sets


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Your goal is to try and get one set of 50. RECORD your rep number


bar x 10

bar x 10

45kg x 10

52.5kg x 50


Bar x 5

62.5kg x 5

62.5kg x 10

62.5kg x 50


45kg x 10

62.5kg x 5

85kg x 50

Above 95kg

62.5kg x 10

85kg x 2-3

95kg x 50

Cool down

Day 13

Warm up


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Bench press

Warm up with a few light weights to prepare yourself for the heavier lifts. Take the weightyou used for your last workout and perform the following.

Add weight until you are 10kg UNDER your MAX double!! Do FIVE triples. USE A

SPOTTER.




Single arm press




Do THREE sets.

Wide grip pull ups



Plank


duration.


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Complex


COMPLETE!!

Row 2 reps

Clean 2 reps

Front squat 2 reps


Back squat 2 reps

Good morning 2 reps

With the heaviest weight you have used, do 5 sets


Your goal is to try and get one set of 50. RECORD your rep number


bar x 10

bar x 10

45kg x 5

52.5kg x 3

62.5kg x 10

52.5kg x as many as, up to 20


Bar x 5

62.5kg x 5

62.5kg x 3

85kg x 10


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62.5kg x 50


45kg x 5

62.5kg x 5

85kg x 3

95kg x 10

85kg x 50

Above 95kg

62.5kg x 10

85kg x 2-3

95kg x 2-3

102.5 x 10

95 x as many as, up to 20

Cool down

Day 14

Warm up


Bench press


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Option of a 1 REP MAX or TWO sets of 2-3-5 with the heaviest weight worked with last

time



Do up to 10 reps with a 10 second hold each rep.

Single arm press




Do TWO sets.

Wide grip pull ups


seconds.

Plank


duration.

Complex


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COMPLETE!!

Row 2 reps

Clean 2 reps

Front squat 2 reps


Back squat 2 reps

Good morning 2 reps

Easy day. A decent weight and THREE sets


Your goal is 50 reps with body weight. RECORD your rep number


bar x 10

45kg x 3

52.5kg x 3

62.5kg x 50


Bar x 5

62.5kg x 5

62.5kg x 3

85kg x 50


45kg x 10

62.5kg x 5

85kg x 3

95kg x 50


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Above 95kg

62.5kg x 10

85kg x 2-3

95kg x 2-3

102.5 x 50

Cool down


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Eating to bulk upThe most important thing about bulking up is eating. Beingconsistentis the

key. Consistent eating, consistent training. You have to eat more calories thanyou burning to put on muscle. But this does not mean you have permission to

eat anything and everything.

Make sure your choice of calories areGOOD calories not just any calories,

especially good sources of protein. You need to eat about 2 grams ofprotein

per kg of bodyweight and you want to eat six meals a day with protein in every

meal.These don't have to be 6 big meals it can be 3 meals and 3 snacks.

An example of a days eating could look like this:

8am.

Protein smoothie with porridge oats and fruit1.5 scoops (30g) protein, 80/100g oats (1 coffee mug full).

Handful of blueberries or 1 banana.

Blended as a smoothie.

Pint of water

This breakfast replenishes low blood sugar levels and the reduced stores of

energy u naturally experience in the mornings because of sleep. The oatsare a good source of slow release carbs. The fruit is a carb hit and the

protein is feeding the muscles to grow.

10.30am.

2 handfuls of nuts (almonds/walnuts/brazil nuts)

1 Apple

Mid-morning is an ideal time to consume protein and good fats from nuts in

orderfor your muscles to recover and grow. The apple gives you anothercarb boost, with slow release fruitsugar so that your blood sugars don't riseand fall too quickly.

1pm.

Tuna in a wholemeal bagel with tomato and salad.

Tuna is an excellent source of protein. Wholemeal bread is a good source of fibre for the digestion of

the nutrients in your diet, include spinach, tomato and egg in the salad and if you want a light

drizzling of extra virgin olive oil.

4/5pm.


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Chicken, brown rice and broccoli.

The brown rice provides quality slow release carbs and another dose of fibre, while the chicken is

another high quality source of protein. The darker green your veg the better, broccoli/spinach gives

you a shot of vitamins and minerals to boost your immune system which can get run down with

regular exercise.

7/8pm.

Protein shake and grapefruit. (post workout) 2 scoops (40g)

You need to consume protein ASAP after your last rep in training. You have

a 30 minute window to feed the muscles with protein and carbs. This is crucial for growth

and repair. The quickest and easiest way is with a protein shake andsome fruit.

10/11pm.

300g of low fat cottage cheese.

This is a top quality slow release protein source that feeds your muscles through the night while you

sleep sothe muscles repair and grow.

Another days eating could be like this:

Breakfast: 3 egg omelette with spinach and tomato some pieces of fruit like a banana and grapefruit.Pint of water.

Snack:protein shake (1.5 scoops) 1 apple.

Lunch: brown rice/baked potato, chicken and veg.

Snack:protein shake and some nuts an apple.

Dinner:piece of salmon, sweet potato and broccoli.

Snack:protein shake with skimmed milk and a spoonful of peanut butter.

Essential items required every day.

* 1000mg vit c tablets

* Desert spoon of high strength cod liver oil 3 times a day before food (not capsules)

* Tea spoon of flaxseed oil 2 times a day before food.

Useful information

To get an approximate idea of how many calories you should be eating, multiply your body weight in

pounds by 20. 1 stone is 14pounds or 6.35kg.


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For example a 12 stone man/168pnds/76kg would need to consume approx. 3360calories a day. (This

is not an exact equation and may need to be adjusted as the diet goes on. Remember the goal is to put

on lean muscle mass, not just weight!! Anyone can put on weight!!)

Use your hand as a way of measuring your food portions .e.g chicken the size of your palm

and a portion of rice/sweet potato the size of your fist. Eat as much veg as you like.

When cooking use extra virgin olive oil and try not to use much sauces. Drink a pint of water withevery meal/snack

Another snack that tastes great and is easy to make and carry around is a peanut butter and jam

sandwich. As long as some rules are followed. The bread has to be a high fibre, wholegrain bread. The

peanut butter has to be a healthy low sugar peanut butter. The jam should be low sugar.

You can train as much as you want but if youre not eating enough of the right foods you wont grow.

Good luck.

Shopping list

Chicken

Turkey

Grass fed Bison

White fish

Shellfish

Canned tuna

SalmonMackerel

Eggs

Salad greens

Veg (frozen or fresh)

Lemons & limes to sweeten drinks, squeeze on fish & salads

Herbs & spices

Olive oil (extra virgin)

In season fruit

HIGH FIBRE bread

Low sugar/organic peanut butter

Low sugar jelly

Beans (pinto, black, white)

High strength cod liver OIL (no capsules)

Quality creatine powder

High quality protein power (remember if it tastes great, it probably full of sugar &

sweeteners)


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ultimate workout routine

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