MI40-X - Workout Sheets - 2. 'Graduate' (Intermediate)

GRADUATE
Printable Workout Sheets
BEN PAKULSKI PRESENTS
GRADUATE
PRINTABLE WORKOUT
SHEETS
Eric Babcock
Issued: 2014-12-11
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GRADUATE
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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Eric Babcock SMQXQX3E
GRADUATE
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)
OFF (moderate kcals

(mod/low
carb)
DAY 4
(E.G
THUR)
DAY 5
(E.G FRI)
DAY 6
(E.G SAT)
DAY 7
(E.G SUN)
Biceps,
Chest
Side Delts
Front Delts
(Calves 2)
Triceps
Back
(Abs/Core)
Hams
Quads
(Calves 1)
OFF
(extreme
high
kcal day)
The idea is to train most body parts

TWICE per week; once heavy with the intent
of mechanical damage & high neurological stress,
the 2nd workout will be focused on maximizing cell
swelling & hyperemia
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
Hams
(Calves 1)
Side Delts
Arms
(Abs/Core)
Chest
Delts
Rear Delts
Back
(Calves 2)
Hams
Quads
(Calves 1)
OFF
Power / Hypertrophy Phase
Chest
Side Delts
(Calves 1)
Back
Hams
(Abs/Core)
Quads
(Calves 2)
OFF
Squat
Bench
Deadlift
(Abs/Core)
Arms
Side Delts
(Calves 1)
OFF
Strength / High Threshold Training
Chest
Back
(Abs/Core)
Quads
Biceps
(Calves 2)
+ HIIT
Hams
Side Delts
Delts
Triceps
(Abs/Core)
OFF
PHASE 6 (am + pm)

Back Biceps
CHEST
(Abs/Core)
DELTS
TRICEPS
(CALVES 1)
(am + pm)
Quads
Hams
(Calves 2)
Phase 5: Deload Phase (4 days)
Back
Chest
Arms
(Abs/Core)
Quads
Hams
(Calves 1)
(am + pm)
Hams,Back
Side Delts
Rear Delts
(Abs/Core)
Chest
Arms
(Calves 2)
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Quads
Hams
(Abs/Core)
COMMENTS
Phase 6: Overreach / Hypertrophy (8 days)

-
GRADUATE
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
A tempo of 4-3-2-1 for example would specify:

1. perform a 4 second eccentric
2. rest for 3 seconds following the eccentric
3. perform a 2 second concentric
4. rest for 1 second following the concentric
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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 the given 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% group for males/20% for females, do NOT take the carbs, the BCAAs will suffice.
HIIT
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GRADUATE
PERCEIVED EFFORT
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
100% for the work intervals,

slow pace for the rest intervals
4 x 15 second max effort

with 2 minutes rest in
between

with 2 minutes rest in
between

with 90 seconds rest in
between

between

between
Notes regarding the HIIT session:

-- the goal of the session is to achieve as much lactic acid accumulation as possible via maintaining continuous tension during the
intervals; keep this in mind and really push your limits! During the rest period, maintain a slow enough pace to allow your heartrate to come down, though keep moving!
-- perhaps the most optimal apparatus to use for performing the above HIIT protocol would be a stationary bike or a cross-trainer,
though if choosing / limited to a treadmill, perform using a very steep incline so that you are essentially walking as quickly as
possible while taking large strides (this does NOT mean a leisurely walk, hit and maintain the desired 100% intensity during those
intervals!). It is NOT advisable to sprint on a treadmill while using the HIIT protocol prescribed for this program.
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GRADUATE
PHASE 1 - WORKOUT 1:
CHEST / FRONT DELTS / BICEPS
EXERCISE
SETS
TARGET
REPS
DURATION: 59 MINS
TEMPO
REST
4-0-1-0
40 secs
Incline BB Bench Press (shoulder-width-grip)
10
Incline BB Bench Press (4" wider than shoulder width)
10
+ NOS
(last set)
4-1-1-0
40 secs
Flat DB Flys
15
+ NOS
(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 Up
21
4-0-1-0
D3
Plate Bus Driver Front Raises
12
4-0-1-0
E1
One-Arm Standing Dumbbell Curls (MAX supination)
4*
12
4-0-1-1
E2
Prone 45 Barbell Spider Curls (elbows in)
+ NOS
(last set)
4-0-1-0
SET / WEIGHT / REPS
40 secs
40 secs
*Perform all on one side then the other, first 2 sets with hands shoved to the outside of the dumbbell, for the last 2 with hands in the middle of the dumbbell.
+ Optional: abs / core
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GRADUATE
EXERCISE
BACK / REAR DELTS / TRICEPS
DURATION: 59 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
Seated Cable Row (outward intention)

(shoulder-width grip, bar to sternum)
10
Bent Barbell Rows (outward intention)
14,10,7 7,10,14
Reverse Grip (Assisted) Pull Ups
10
Supine 60 Incline Cable Pulldowns

(lean back with core tight)
10
E1
Bent Over Dumbbell Lateral Raises
10
+ NOS
(last set)
4-0-1-0
E2
Bent Over Cable Lateral Raises
10
+ NOS
(last set)
4-0-1-0
F1
Double-Rope Pressdowns with elbows behind
15
2 sec
isometric
4-0-1-2
F2
Decline (slight) Barbell Tricep Extensions
+ NOS
(last set)
4-0-1-0
SET / WEIGHT / REPS
40 secs
40 secs
* 2 second isometric holds each rep, plus 5 partials at the end of each set
+ Optional: calves
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GRADUATE
EXERCISE
QUADS / HAMS
DURATION: 52 MINS
SETS
TARGET
REPS
TEMPO
REST
5-7 second
isometric
4-0-1-(5-7)
40 secs
Leg Extensions
One-Leg Leg Press - feet high

(OR Deep Box Lunge w/h Low Cable)
21
4-0-1-0
40 secs
Barbell Back Squats
21,14,10, 21
4-0-1-0
40 secs
Leg Press (feet low)
10
4-0-1-0
80 secs
Seated Leg Curls
21
4-0-1-0
40 secs
Lying Leg Curl - Body Extended
4-0-1(2)-0
40 secs
+ NOS
(last set)
*
SET / WEIGHT / REPS
* 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.
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GRADUATE
EXERCISE
BICEPS / CHEST / SIDE DELTS +

REAR DELTS
SETS
TARGET
REPS
TEMPO
DURATION: 53 MINS
REST
A1
Barbell Preacher Curls
5 sec
isometric
4-0-1-5
A2
Incline Dumbbell Curls
+ NOS-X
(last set)
4-0-1-0
40 secs
One-Arm High Cable Curls
15
4-0-1-0
0 (40 after
final set)
Incline Dumbbell Press
12
4-0-1-0
40 secs
Machine Chest Press (any)
12
7-1-1-1
40 secs
E1
Prone 75 Incline Dumbbell Lateral Raises
12
4-0-1-0
E2
Bent-Over Cable Lateral Raises

(right across body, elbows locked)
12
2-1-1-1
E3
Standing Cable Lateral Raises

(straight-arms, no movement at elbow)
12
4-0-1-0
7 sec
eccentric
SET / WEIGHT / REPS
40 secs
+ Optional: calves
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GRADUATE
EXERCISE
TRICEPS / BACK
SETS
TARGET
REPS
DURATION: 58 MINS
TEMPO
REST
4-0-1-0
80 secs
Incline (slight) Barbell Tricep Extensions
Seated Overhead Cable Tricep Extensions
+ NOS
(ALL sets)
4-0-1-0
40 secs
Bench Tricep Dips
+ NOS
(ALL sets)
4-0-1-0
40 secs
Deadlifts (bent-knee)
6,8,12
6,8,12
4-0-1-0
40 secs
E1
Wide-Grip Pull-Ups
10
E2
Reverse-Grip Pulldowns (outward intention)
14*
Machine Row (any)
2 sec
stretch
** note the
tempo
SET / WEIGHT / REPS
4-2-1-0
4-0-1-0
40 secs
** 10-3-10-0
40 secs
* sets 1 & 2: 14 vertical, sets 3 & 4: 14 leaning back

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GRADUATE
HAMSTRINGS / QUADS
EXERCISE
SETS
TARGET
REPS
DURATION: 54 MINS
TEMPO
REST
4-0-1-0
80 secs
Lying Leg Curls (body extended)
B1
Dumbbell Squats - DBs slightly in front of knees
7,7,14,14
B2
Dumbbell Squats - DBs beside hips
7,7,14,14
4-0-1-0
40 secs
Glute-Ham Raises OR Barbell Glute Bridges
7,14,7,14
4-0-1-0
40 secs
D1
Stiff - Leg Deadlifts
21
4-0-1-0
D2
Step - Ups with Low Cable Resistance (one leg, then the
other)
21
4-0-1-0
SET / WEIGHT / REPS
4-0-1-0
80 secs
*The two exercises should NOT have the same weight. The first 7 should illicit failure, as should the 2nd 7 reps of B2.
+ Optional: calves
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GRADUATE
EXERCISE
CHEST / FRONT + SIDE DELTS / BICEPS
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
40 secs
40 secs
30 Incline Dumbbell Press
10
10
+ 5 partials
(all sets)
4-0-1-0
C1
Flat Dumbbell Flys
+ NOS-X
(last set)
4-0-1-0
C2
Cable Crossovers
(cables at the top, hands to thighs)
10
B-Pak Strip
Sets(all
sets)
4-0-1-0
D1
Floor Lying Cable Front Raises
10
2 sec
eccentric
4-0-1-2
D2
Cable Lateral Raises
15
E1
10
5 sec
isometric
4-0-1-5
E2
10
+ partials to
failure
3-0-1-0
3-0-1-0
DURATION: 50 MINS
SET / WEIGHT / REPS
40 secs
40 secs
40 secs
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GRADUATE
EXERCISE
BACK / REAR DELTS / TRICEPS
DURATION: 50 MINS
SETS
TARGET
REPS
TEMPO
REST
+ NOS-X (last
set)
4-0-1-0
40 (this is
correct)
4-0-1-0
40 secs
A1
Wide Grip (Assisted) Pull Ups

(weighted if necessary)
A2
Reverse-Grip Barbell Rows (outward intention)
B1
Machine Row (ideally hammer)
12
2 sec
isometric
4-0-1-2
B2
Reverse Pec Deck
10
+ 10 partials
(all sets)
4-0-1-0
40 secs
7,7,14,21
4-0-1-0
40 secs
D1
Lying Tricep Extensions
15
4-0-1-0
D2
Overhead Rope Extensions
10
4-0-1-0
SET / WEIGHT / REPS
40 secs
+ Optional: calves
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GRADUATE
EXERCISE
QUADS / HAMS
SETS
TARGET
REPS
DURATION: 52 MINS
TEMPO
REST
4-0-1-0
80 secs
Barbell Back Squats
Heels elevated Dumbbell Squats

(DBs in front of knees)
12
6 sec
eccentric
6-0-2-0
40 secs
Barbell Reverse Lunges

(all one side then the other)
10
1 1/2s*
4-0-1-0
40 secs
D1
Lying Leg Curls - Body Extended
D2
Lying Leg Curls - Body Flexed
10
SET / WEIGHT / REPS
4-0-1-0
+ 10 partials
(all sets)
4-0-1-0
40 secs
*perform the 1/2 rep from the bottom

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GRADUATE
EXERCISE
BICEPS / CHEST / DELTS
DURATION: 53 MINS
SETS
TARGET
REPS
TEMPO
REST
A1
Reverse Grip Pull-Up

(bicep emphasis - ensure full contraction)
10 sec
eccentric
10-1-2-0
40 (this is
correct)
A2
Decline Dumbbell Press

(hands 2 outside of elbows throughout)
4-0-1-0
40 secs
B1
Incline Alternating DB Curls

(non-working arm held in contraction)
B2
C1
Alternating Concentration Curls

(focus on max supination)
4-0-1-0
C2
Cable Crossovers (cables highest setting, hands

together in front of thighs at the bottom)
15
4-0-1-0
D1
Strict Seated Vertical Dumbbell Press

(abs shortened)
15
4-0-1-0
D2
Seated Dumbbell Laterals Raises

(chest pressed into vertical bench pad)
12
SET / WEIGHT / REPS
4-0-1-0
+ 5 partials
(all sets)
+ 5 partials
(all sets)
4-0-1-0
4-0-1-0
40 secs
40 secs
40 secs
* bottom half reps only for all sets + NOS-X after last set
+ Optional: calves
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GRADUATE
EXERCISE
TRICEPS / BACK
DURATION: 50 MINS
SETS
TARGET
REPS
TEMPO
REST
1 1/2s
4-0-1-0
40 secs
Cable Cross Tricep Extension with elbows retracted

(strict/no cheating)
15
B1
Neutral-Grip Pulldowns - Vertical

(outward intention on the eccentric)
4-0-1-0
B2
Neutral-Grip Pulldowns - 45 Lean back

(outward intention on eccentric)
12
4-0-1-0
B3
Overhand Tricep Cable Pressdowns
10
Deadlift (bent-knee)
7,7,14,21
D1
Machine Rows
D2
Bodyweight Parallel Bar Dips - Feet in Front

(slight forward lean)
To Failure
+ NOS-X
(last set)
+ NOS-X
(last set)
4-0-1-0
80 secs
4-0-1-0
40 secs
SET / WEIGHT / REPS
4-0-1-2
4-0-1-0
40 secs
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GRADUATE
EXERCISE
HAMSTRINGS / QUADS
SETS
TARGET
REPS
DURATION: 51 MINS
TEMPO
REST
Glute-Ham Raises OR Lying Leg Curls (body

extended)
12
4-0-1-1
40 secs
One Leg Leg Press (downward intention)
21
4-0-1-0
0 (80 after
final set)
Leg Press - Feet Wide (inward intention)
15
1 1/2s
4-0-1-0
40 secs
Hack Squat with feet and knees together
+ NOS-X
(last set)
4-0-1-0
40 secs
Step-ups (15 on one side, then the other, no rest)
15
4-0-1-0
40 secs
SET / WEIGHT / REPS
+ Optional: calves
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GRADUATE
EXERCISE
CHEST / BACK
SETS
TARGET
REPS
DURATION: 55 MINS
TEMPO
REST
A1
Flat Barbell Press (with orange bands)
6-0-1-0
40 (this is
correct)
A2
Bent Barbell Rows with outward intention
4-0-1-0
40 secs
+ CS-6 Sets
4-1-1-1
80 secs
C1
Seated Cable Rows sitting on 9 elevation (outward

intention)
10
5 partials
(all sets)
6-0-3-0
C2
Flat Dumbbell Flys
6-0-1-0
C3
Two-Arm Bent-Over Dumbbell Rows
4-0-1-0
40 secs
12
4-0-1-0
40 secs
SET / WEIGHT / REPS
WWW.MI40X.COM
26
GRADUATE
EXERCISE
QUADS / HAMS
SETS
TARGET
REPS
DURATION: 50 MINS
TEMPO
REST
4-1-1-1
2 mins
40 secs
Barbell Front Squats
4-0-1-0
C1
Alternating Barbell lunges - lean forward at the hip

(glute emphasis)
10
**
4-0-1-0
C2
Single-Leg Lying Leg Curls
4-0-1-0
40 secs
Barbell Stiff-Leg Deadlifts
21
4-0-1-0
40 secs
SET / WEIGHT / REPS
* 1 following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks)
** 1 1/2s (half reps at the bottom): come down, come half way back up, back down then back to the top (this constitutes 1 rep in total)
+ Optional: calves
WWW.MI40X.COM
27
GRADUATE
EXERCISE
SIDE DELTS / ARMS
SETS
TARGET
REPS
DURATION: 52 MINS
TEMPO
REST
A1
Seated Dumbbell Lateral Raises
4-0-1-0
A2
Cable Lateral Raises
4-0-1-0
40 secs
Reverse Grip Pull-Up

(bicep emphasis - ensure full contraction)
6 second
eccentric
6-0-1-0
80 secs
1-Arm DB Pronation / Supination Preacher Curl

(no shoulder rotation)
2 second
isometric
4-1-1-2
40 secs
Standing Barbell Curls
+ NOS
(last set)
4-0-1-0
40 secs
Lying Barbell Tricep Extensions
4-0-1-0
40 secs
Machine dips
10
4-0-1-0
80 secs
BPak Strip
Sets(both
sets)
SET / WEIGHT / REPS
WWW.MI40X.COM
28
GRADUATE
EXERCISE
CHEST / DELTS / BACK
SETS
TARGET
REPS
DURATION: 50 MINS
TEMPO
REST
4-0-1-0
40 secs
Flat Barbell Bench Press
+ CS-6 Sets
4-0-1-0
80 secs
30 Incline Dumbbell Flys
+ NOS-X
(last set)
4-0-1-0
40 secs
D1
Seated Dumbbell Overhead Press
12
D2
12
Reverse Grip Pull Ups (with orange band)
F1
Bent Barbell Rows
F2
SET / WEIGHT / REPS
4-0-1-0
*
4-0-1-0
40 secs
4-0-1-0
40 secs
4-0-1-0
4-0-1-0
40 secs
* following the final rep of each set, perform one drop set with a 20% decrease in weight aiming for 5 - 8 reps
+ Optional: calves
WWW.MI40X.COM
29
GRADUATE
EXERCISE
HAMS / QUADS
DURATION: 51 MINS
SETS
TARGET
REPS
TEMPO
REST
+ 10 partials
(all sets)
4-0-1-0
40 secs
B1
Leg Press - Feet Narrow (feet and knees touching)
B2
Leg Press - Feet Wide
Wide Stance Barbell Back Squats

(glute emphasis)
D1
Heels Elevated Dumbbell Squats
D2
Stiff leg Dumbbell Deadlift - Toes Elevated
SET / WEIGHT / REPS
4-0-1-0
1 1/2s
4-0-1-0
80 secs
4-0-1-0
40 secs
15
4-0-1-0
21
4-0-1-0
80 secs
WWW.MI40X.COM
30
GRADUATE
EXERCISE
CHEST / SIDE DELTS
SETS
TARGET
REPS
DURATION: 50 MINS
TEMPO
REST
3-0-1-0
80 secs
12
3-0-1-0
80 secs
Incline Barbell Bench Press with inward Intention
4-0-X-0
80 secs
Plyo Pushups - 3 sets narrow, 3 sets wide
21
(or failure)
4-0-1-0
40 secs
45 Incline Side Lying One-Arm Dumbbell Lateral

Raise
12
4-0-1-0
40 secs
Seated Two-Arm Dumbbell Lateral Raises
21
4-0-1-0
40 secs
+ NOS
(last set)
SET / WEIGHT / REPS
+ Optional: calves
WWW.MI40X.COM
31
GRADUATE
EXERCISE
BACK / HAMS
SETS
TARGET
REPS
DURATION: 52 MINS
TEMPO
REST
Bent Barbell Rows (outward Intention)
3-0-1-0
80 secs
One-Arm Dumbbell Rows
3-0-1-0
40 (after
each side)
Incline Prone Two-Arm Dumbbell Rows
+ NOS-X
(last set)
3-0-1-1
80 secs
+ 10 partials
(all sets)
3-0-1-0
80 secs
4-0-1-0
2 Mins
SET / WEIGHT / REPS
WWW.MI40X.COM
32
GRADUATE
EXERCISE
QUADS
DURATION: 52 MINS
SETS
TARGET
REPS
Barbell Front Squats - Heels Elevated 1-2
Dumbbell Squats (DBs beside hips)
Bulgarian Split Squats - front foot on a 6 box (back

foot on bench)
21
Leg Extensions
+ NOS-X
(last set)
+ NOS
(last set)
TEMPO
REST
4-0-1-0
80 secs
3-0-1-0
2 mins
4-0-1-0
0 (2m after
final set)
4-0-1-0
40 secs
SET / WEIGHT / REPS
+ Optional: calves
WWW.MI40X.COM
33
GRADUATE
EXERCISE
SQUAT / BENCH / DEADLIFT
SETS
TARGET
REPS
Barbell Back Squats (yes, squats again!)
8,6,4
8,6,4
Bench Press (with red bands)
10,8,6
10,8,6
2 sec
isometric
DURATION: 50 MINS
TEMPO
REST
4-0-1-0
2 mins
3-0-1-2
2 mins
3-0-3-0
2 mins
SET / WEIGHT / REPS
WWW.MI40X.COM
34
GRADUATE
EXERCISE
ARMS / SIDE DELTS
SETS
TARGET
REPS
DURATION: 50 MINS
TEMPO
REST
40 (80
after final
set)
4-0-1-0
B1
Reverse-Grip DB Preacher Curls (pronated)
10
4-0-1-0
B2
Dumbbell Preacher Curls (supinated)
12
4-0-1-0
40 secs
+ NOS
(last 2 sets)
3-1-1-2
40 secs
Overhand Tricep Cable Pressdowns
15
+ NOS
(last 2 sets)
4-0-1-0
40 secs
E1
Parallel Bar Tricep Dips OR Machine Dips

(vertical torso)
15
E2
10
SET / WEIGHT / REPS
4-0-1-0
BPak Strip
Sets(all sets)
3-0-1-1
80 secs
+ Optional: calves
WWW.MI40X.COM
35
GRADUATE
EXERCISE
CHEST / BACK
SETS
TARGET
REPS
DURATION: 50 MINS
TEMPO
REST
A1
Flat Barbell Bench Press
10
4-1-1-0
40 (this is
correct)
A2
Wide-Grip Pull-Ups
10
4-1-1-0
40 secs
B1
Incline Flyes
10
B2
Reverse-Grip Pull-Ups with Orange Bands
10
15
Two-Arm Bent-Over Dumbbell Rows
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
Cable Crossovers (step forward and extend arms in

front to chin height)
10
+ NOS-X
(last set)
4-0-1-0
40 secs
Machine Rows
10
3 second
isometric
4-0-1-3
40 secs
1 1/2s
SET / WEIGHT / REPS
WWW.MI40X.COM
36
GRADUATE
EXERCISE
QUADS / BICEPS
DURATION: 57 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
Reverse Lunges (all on one side, then the other)
15
4-0-1-0
0 (40 after
final set)
4-0-1-0
40 secs
Seated Alternating Dumbbell Curls (one arm then

the other)
15
4-0-1-0
0 (2m after
final set)
Seated Cable Curls Facing away from apparatus
15
4-0-1-0
40 secs
+ NOS-X
(both sets)
SET / WEIGHT / REPS
+ Optional: calves
WWW.MI40X.COM
37
GRADUATE
EXERCISE
HAMS / DELTS / TRICEPS
SETS
TARGET
REPS
DURATION: 54 MINS
TEMPO
REST
4-0-1-0
80 secs
Weighted Glute-Ham Raises

(squeezing a 4" ball between knees)
Single-Leg Lying Leg Curls

(2 - 3" ball between knees)
+ 10 partials
(all sets)
4-0-1-0
0 (2m after
final set)
Stiff-Leg Dumbbell Deadlifts

(toes elevated)
21
+ NOS-X
(last set)
4-0-1-0
80 secs
D1
4-0-1-0
D2
Standing Cable Lateral Raises
15
4-0-1-0
40 secs
Dumbbell Overhead Press
4-0-1-0
40 secs
Lying Barbell Tricep Extensions
21
4-0-1-0
40 secs
G1
15
4-0-1-0
G2
Close-Grip Pushups
21
4-0-1-0
SET / WEIGHT / REPS
40 secs
WWW.MI40X.COM
38
GRADUATE
*** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! ***
EXERCISE
CHEST / DELTS / TRICEPS
DURATION: 74 MINS
SETS
TARGET
REPS
TEMPO
REST
Flat Dumbbell Press
+ NOS
(last set)
4-0-1-0
80 secs
10
+ NOS-X
(last set)
4-0-1-0
40 secs
Incline Barbell Bench Press
12
+ NOS
(last set)
4-0-1-0
80 secs
Flat Dumbbell Flys
10
+ NOS-X
(last set)
4-0-1-0
40 secs
75 Incline Standing Prone Lateral Raises
12
1 1/2s
4-0-1-0
40 secs
One-Arm Bent Over Cable Lateral Raises
15
+ NOS
(last set)
4-0-1-0
40 secs
60 Incline Supine (palms up) Front Raises
15
4-0-1-0
40 secs
Close-Grip Bench Press with Thin Bands
12
4-0-1-2
40 secs
21
4-0-1-0
40 secs
+ NOS-X
(last set)
SET / WEIGHT / REPS
+ Optional: calves
WWW.MI40X.COM
39
GRADUATE
*** 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) ***
PHASE 6 - WORKOUT 2 (AM):

EXERCISE
BACK / BICEPS
SETS
TARGET
REPS
DURATION: 59 MINS
TEMPO
REST
4-0-1-0
2 mins
21,14,7,
7,14,21
Reverse-Grip Pull-Ups with 2 Orange Bands

(for NOS-X: bodyweight, then 1 band, then 2 bands,
done)
+ 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-X-0
80 secs
Standing BB Curls (drive elbows together + high into

shoulder flexion)
4-0-1-0
80 secs
SET / WEIGHT / REPS
WWW.MI40X.COM
40
GRADUATE
PHASE 6 - WORKOUT 2 (PM):
EXERCISE
BACK / BICEPS
DURATION: 59 MINS
SETS
TARGET
REPS
TEMPO
+ NOS
(ALL sets)
4-0-1-0
REST
A1
60 Incline Supine Overhead Reverse-Grip Pulldowns
15
A2
Seated Cable Rows
15
4-0-1-0
A3
Reverse-Grip Pulldowns
15
4-0-1-0
A4
Incline Prone Two-Arm Dumbbell Rows
6 second
isometric
4-0-1-6
80 secs

(no rest between arms)
12
+ NOS-X
(last set)
4-0-1-0
80 secs
C1
Two-Arm High Cable Curls
15
C2
Alternating Prone Spider Curls

(alternate starting arm each set)
12
C3
Cable Curls facing away from apparatus
21
SET / WEIGHT / REPS
4-0-1-0
+ NOS
(last set)
4-0-1-0
4-0-1-0
2 mins
WWW.MI40X.COM
41
GRADUATE
EXERCISE
QUADS / HAMS
SETS
TARGET
REPS
DURATION: 59 MINS
TEMPO
REST
Reverse Lunges (DBs beside hips) (torso same angle

as shin)
15
4-0-1-0
0 (80 after
final set)
Barbell Back Squats
4-0-1-0
2 mins
Dumbbell Squat - Heels Elevated
21
4-0-1-0
40 secs
Single-Leg Deadlifts
21
4-0-1-0
0 (40 after
final set)
Barbell Stiff-Leg Deadlifts
15
4-0-1-0
40 secs
Leg Press (feet high, wide and externally rotated)
12
4-1-1-0
40 secs
bottom half
reps only
+ NOS
(last set)
SET / WEIGHT / REPS
+ Optional: calves
WWW.MI40X.COM
42
GRADUATE
EXERCISE
HAMS / QUADS
DURATION: 59 MINS
SETS
TARGET
REPS
TEMPO
REST
2 second
stretch
4-2-1-0
0 (2m after
final set)
Single-Leg Leg Press

(foot high with downward intention)
21
B1
Barbell Front Squats
15
3-0-1-0
B2
Barbell Back Squats
10
4-0-1-0
B3
Leg Press - Feet High & Wide

(glute / ham emphasis)
15
4-0-1-0
B4
Lying Leg Curls - Body Extended
4-0-1-0
B5
Lying Leg Curl - Body Flexed
B6
Walking Lunges
15
+ 10 partials
(all sets)
SET / WEIGHT / REPS
4-0-1-0
4-0-1-0
3 mins
+ Optional: calves
WWW.MI40X.COM
43
GRADUATE
EXERCISE
BACK / CHEST / ARMS
SETS
TARGET
REPS
DURATION: 59 MINS
TEMPO
REST
A1
Underhand-Grip One-Arm Dumbbell Rows
10
4-0-1-0
40 (this is
correct)
A2
Flat Dumbbell Press
12
4-1-1-1
40 secs
B1
Seated Cable Rows (shoulder-width grip)
10
B2
30 Dumbbell Press
10
C1
Reverse-Grip Pulldowns (FULL retraction and

depression)
15
C2
Plyo Pushups
21
D1
12
D2
12
12
* note the
tempo
* 5-4-2-0
4-0-1-0
* note the
tempo
+ NOS
(last set)
40 secs
* 4-4-4-0
4-0-1-0
2 sec iso
SET / WEIGHT / REPS
40 secs
4-0-1-2
4-0-1-0
40 secs
4-0-1-0
40 secs
WWW.MI40X.COM
44
GRADUATE
EXERCISE
QUADS / HAMS
DURATION: 51 MINS
SETS
TARGET
REPS
TEMPO
REST
+ CS-6 Sets
4-0-1-0
80 secs
Leg Extension
+ CS-6 Sets
4-0-1-0
80 secs
Lying Leg Curls (hips extended)
10
BPak Strip
Sets(all
sets)
4-0-1-0
80 after
each set
Glute-Ham Raises
4-0-1-0
40 secs
SET / WEIGHT / REPS
+ Optional: calves
WWW.MI40X.COM
45
GRADUATE
EXERCISE
HAMS / BACK / SIDE DELTS
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
80 secs
Stiff-Leg Deadlifts
21
+ NOS
(last set)
4-0-1-0
80 secs
Reverse-Grip (assisted) Pull-Ups
+ NOS
(last set)
4-0-1-0
80 secs
+ NOS
(last set)
4-0-1-0
80 secs
DURATION: 59 MINS
SET / WEIGHT / REPS
WWW.MI40X.COM
46
GRADUATE
EXERCISE
REAR DELTS / BACK / HAMS
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
40 secs
12
Bent Over Cable Lateral Raises(chest up)
12
+ NOS
(last set)
4-0-1-0
40 secs
Reverse-Grip Pulldowns
10
2 Sec
Stretch
4-2-1-0
40 secs
Straight-Arm Cable Pullovers
21
4-0-1-0
40 secs
Bent-Over Barbell Rows
4-0-1-0
40 secs
F1
Lying Leg Curls - Toes in
12
4-0-1-0
F2
Lying Leg Curls - Toes neutral
12
4-0-1-0
F3
Lying Leg Curls - Toes out
12
4-0-1-0
+ NOS
(last set)
DURATION: 59 MINS
SET / WEIGHT / REPS
80 secs
WWW.MI40X.COM
47
GRADUATE
EXERCISE
CHEST / ARMS
DURATION: 74 MINS
SETS
TARGET
REPS
TEMPO
REST
40 secs
Flat Barbell Bench Press with thin red bands
12
+ NOS
(last set)
4-0-1-0
B1
10
+ NOS-X
(last set)
4-0-1-0
B2
Cable Crossovers
10
4-2-1-0
40 secs
D1
Plyo Pushups
15
4-0-1-0
40 (this is
correct)
D2
Pushups
15
4-0-1-0
40 secs
Machine Preacher Curls
12
4-0-1-0
40 secs
21
4-0-1-0
40 secs
G1
Standing Barbell Reverse Curls
10
4-0-1-0
G2
10
4-0-1-0
40 secs
Reverse-Grip Tricep Pushdowns
4-0-1-0
40 secs
+ NOS
(last set)
+ NOS-X
(last set)
SET / WEIGHT / REPS
+ Optional: calves
WWW.MI40X.COM
48
GRADUATE
EXERCISE
HAMS / QUADS
DURATION: 60 MINS
SETS
TARGET
REPS
TEMPO
+5 partials
all sets
4-0-1-0
A1
A2
Barbell Back Squats
4-0-1-0
A3
Alternating Dumbbell Lunges
4-0-1-0
A4
Dumbbell Squats (DBs beside hips)
21
4-0-1-0
B1
Leg Press - Feet Narrow
4-0-1-0
B2
Leg Press - Feet Wide
4-0-1-0
B3
Leg Extensions
B4
Stiff-Leg Deadlifts
15
4-0-1-0
B5
Seated Leg Curls
21
4-1-1-0
WWW.MI40X.COM
3 sec
isometric
REST
SET / WEIGHT / REPS
2 mins
4-1-1-3
3 mins
END OF 40 DAYS
49

MI40-X - Workout Sheets - 2. &#39;Graduate&#39; (Intermediate)

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MI40-X - Workout Sheets - 2. &#39;Graduate&#39; (Intermediate)

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GRADUATE

Printable Workout Sheets

BEN PAKULSKI PRESENTS

OFF (moderate kcals

The idea is to train most body parts

Power / Hypertrophy Phase

Strength / High Threshold Training

PHASE 6 (am + pm)

Phase 5: Deload Phase (4 days)

Phase 6: Overreach / Hypertrophy (8 days)

A tempo of 4-3-2-1 for example would specify:

100% for the work intervals,

4 x 15 second max effort

5 x 15 second max effort

4 x 15 second max effort

6 x 15 second max effort

5 x 20 second max effort

Notes regarding the HIIT session:

CHEST / FRONT DELTS / BICEPS

Incline BB Bench Press (shoulder-width-grip)

Incline BB Bench Press (4" wider than shoulder width)

Plate Bus Driver Front Raises

One-Arm Standing Dumbbell Curls (MAX supination)

Prone 45 Barbell Spider Curls (elbows in)

SET / WEIGHT / REPS

BACK / REAR DELTS / TRICEPS

Seated Cable Row (outward intention)

Bent Barbell Rows (outward intention)

Reverse Grip (Assisted) Pull Ups

Supine 60 Incline Cable Pulldowns

Bent Over Dumbbell Lateral Raises

Bent Over Cable Lateral Raises

Double-Rope Pressdowns with elbows behind

Decline (slight) Barbell Tricep Extensions

SET / WEIGHT / REPS

One-Leg Leg Press - feet high

Barbell Back Squats

Leg Press (feet low)

Seated Leg Curls

Lying Leg Curl - Body Extended

SET / WEIGHT / REPS

BICEPS / CHEST / SIDE DELTS +

Barbell Preacher Curls

Incline Dumbbell Curls

One-Arm High Cable Curls

Incline Dumbbell Press

Machine Chest Press (any)

Prone 75 Incline Dumbbell Lateral Raises

Bent-Over Cable Lateral Raises

Standing Cable Lateral Raises

SET / WEIGHT / REPS

Incline (slight) Barbell Tricep Extensions

Seated Overhead Cable Tricep Extensions

Bench Tricep Dips

Reverse-Grip Pulldowns (outward intention)

Machine Row (any)

SET / WEIGHT / REPS

* sets 1 & 2: 14 vertical, sets 3 & 4: 14 leaning back

Lying Leg Curls (body extended)

Dumbbell Squats - DBs slightly in front of knees

Dumbbell Squats - DBs beside hips

Glute-Ham Raises OR Barbell Glute Bridges

Stiff - Leg Deadlifts

SET / WEIGHT / REPS

MI40-X - Workout Sheets - 2. 'Graduate' (Intermediate)

MI40-X - Workout Sheets - 2. 'Graduate' (Intermediate)