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12-WEEK TRANSFORMATION PLAN

1
CONTENTS
Intros, aims and objectives .................................................................................................................... 4
Training with illness or injury ............................................................................................................... 5
Why am I doing this exercise? ............................................................................................................. 5
Glossary ............................................................................................................................................................... 6

NUTRITION
Ethos ..................................................................................................................................................................... 8
Hydration ............................................................................................................................................................ 8
Macros .................................................................................................................................................................. 9
Eating out ........................................................................................................................................................... 10
Vegetable portions / Sauces / Seasoning .................................................................................. 11
Travel / Eating on the go / Service stations ............................................................................. 12
Supplements .................................................................................................................................................... 13
Nutritional navigation ............................................................................................................................... 14
Fussy eaters ..................................................................................................................................................... 15

DIY Diet templates


Phase one .......................................................................................................................................................... 16
Phase two .......................................................................................................................................................... 17
Phase three ...................................................................................................................................................... 18
Programme overview ................................................................................................................................. 19
Macrocycle Style 1 ........................................................................................................................................ 19
Macrocycle Style 2 ....................................................................................................................................... 20

PHASE ONE
S1 (Hypertrophy) (H) ................................................................................................................................... 21
Conditioning 1 (C1) ......................................................................................................................................... 21
S2 (Hypertrophy) (H) ................................................................................................................................. 22
S3 (Hypertrophy) (H) ................................................................................................................................. 23
Conditioning 2 (C2) ...................................................................................................................................... 23
S4 (Hypertrophy) (H) ................................................................................................................................. 24
Conditioning 3 (C3) ...................................................................................................................................... 24
S1 (Strength) (S) .............................................................................................................................................. 25
Conditioning 4 (C4) ...................................................................................................................................... 25
S2 (Strength) (S) ............................................................................................................................................. 26
S3 (Strength) (S) ............................................................................................................................................ 27

2
Conditioning 5 (C5) ...................................................................................................................................... 27
S4 (Strength) (S) ............................................................................................................................................ 28
Conditioning 6 (C6) ...................................................................................................................................... 28

PHASE TWO
Session 1 (Push/Pull) ................................................................................................................................... 29
Conditioning 7 (C7) ...................................................................................................................................... 29
Session 2 (Push/Pull) ................................................................................................................................. 30
Conditioning 8 (C8) ...................................................................................................................................... 30
Session 3 (PP) (Lower Body) .................................................................................................................. 31
Session 4 (PP) (Core) .................................................................................................................................. 32
Conditioning 9 (C9) ...................................................................................................................................... 32
Session 5 (Push/Pull) ................................................................................................................................. 33
Conditioning 10 (C10) .................................................................................................................................. 33
Session 6 (Push/Pull) ................................................................................................................................. 34
Session 7 (PP) (Lower Body) .................................................................................................................. 35
Conditioning 11 (C11) ..................................................................................................................................... 35
Session 8 (PP) (Core) .................................................................................................................................. 36
Conditioning 12 (C12) ................................................................................................................................... 36

PHASE THREE
Session 1 (Chest/Back) .............................................................................................................................. 37
Conditioning 13 (C13) ................................................................................................................................... 37
Session 2 (Shoulders/Arms) ................................................................................................................. 38
Session 3 (Lower Body) ............................................................................................................................ 38
Conditioning 14 (C14) .................................................................................................................................. 39
Session 4 (Core) ............................................................................................................................................. 39
Session 5 (Conditioning) .......................................................................................................................... 40
Session 6 (Chest/Back) ............................................................................................................................ 41
Conditioning 15 (C15) ................................................................................................................................... 41
Session 7 (Shoulders/Arms) ................................................................................................................. 42
Session 8 (Lower Body) ............................................................................................................................ 43
Conditioning 16 (C16) ................................................................................................................................... 43
Session 9 (Core) ............................................................................................................................................. 44
Session 10 (Conditioning) ........................................................................................................................ 44

3
INTRODUCTION, AIMS AND OBJECTIVES
Well done, thats the hardest part out of the way! Youve made the first
step into getting Back2Fitness! This programme aims to not only inform but
also to educate users. It is directed at a range of participants from Average
Joes to current and/or ex athletes, therefore the content may sometimes
seem complicated but we have done our best to simplify it. Throughout
the programme there may be words, phrases or theories that you do not
understand so we have included a glossary to shed some light on any dark
areas you may incur along the way. (These glossary words will be highlighted in
bold throughout).
The 12-week transformation plan will fulfil the needs of the average gym goer
who wants to gain strength and muscle mass whilst also dropping body fat. It
will also cater to the needs of an athlete looking to return to sport/competition
at any level. The content includes full detailed sessions including exercises,
sets/reps, tempo and also detailed explanations (with an option to access a
full video library) of all exercises.
The exercise content will be presented to you in two ways: block programme
design and individual in depth sessions. This will make it easier for you to
track your progress throughout whilst focusing on one session at a time and
establishing what is needed of you.
It is important to remember that we have provided a framework to help
change habits and aid the development of participants, enabling you to not
only become healthier and fitter but also self-sufficient. As with the exercise
programme all nutritional information/plans are a guide and are not always
going to be specific to the individual. This is due to factors such as dietary
needs, health conditions, somatotypes or activity factors outside the
recommended training plan. For a more tailored option we recommend using
our partnership with nutritional preparation company Prep Perfect who will
cater to all your dietary requirements you can find out more about the Prep
Perfect option on our website www.back2fitness.co. If you do have certain
health conditions or dietary needs we would suggest you seek advice from a
clinical nutritionist or registered dietician before starting this programme.
To gain the most from this programme you will need access to a fully equipped
gym. However, the plan has been designed to coincide with busy lifestyles and
schedules. With this in mind we have included options, where possible, for you
to utilise the great outdoors.

4
TRAINING WITH ILLNESS OR INJURIES
As a rule of thumb, we would say when either are concerned; dont! Neil Back
MBE reflects when I got injured, I got fitter! So you should look at setbacks
like injuries as an opportunity not an obstacle and make the most of them.
You are not alone in being restless when you are not engaging in exercise
all exercise enthusiasts can empathise with feeling as if you have put on the
pounds after having a break from the gym! Frustrating as this may be, there
is nothing your body needs more than rest when battling with an injury. With
injuries in particular, you are more likely to put yourself out of action for longer
by carrying on as opposed to simply resting up.
If you really cant sit still then exceptions can be made with injuries (with
illnesses it truly is best to rest as your body needs energy to fuel the immune
system and fight the infection) but first of all be smart about it. If you have
patellar tendonitis for example dont go attempting your 1RM squat. Stick to
upper body sessions and ideally isolated exercises where no weight is being put
through the lower body at all. This principle works the same with upper body
injuries, get those dreaded leg sessions in with plenty of rest in between. An
injury such as patellar tendonitis can also be an opportunity to focus on your
weaker areas which may be core or aerobic based exercise. If you have any
doubts surrounding your injury seek professional medical advice.

WHY AM I DOING THIS EXERCISE?


Fundamentally, if its in the programme its for a reason! If you ever find yourself
feeling self-conscious while attempting something new dont worry, youre not
alone! You may find this is the case with the glute circuits but this is the best
starting point for you, and is always our first port of call for both athletes and
Average Joes alike.
Many of you will have sedentary occupations and therefore spend a lot of time
seated at a desk or in a car so many parts of your skeletal muscle system never
get activated and in turn are either physically and/or functionally weak.
When it comes to big full body movements and lifts not being able to activate
your glutes can be a major hindrance, remember your rear end is your
powerhouse! Doing simple yet effective (glute) exercises can teach you how to
initiate movement and power from these muscles and aid you in becoming less
injury-prone and much more robust. This muscle group sits right in the middle
of your Posterior Chain and therefore affects your lower back and hamstrings,
a poor posterior chain can result in problems later on in life.

5
GLOSSARY
1RM: (1 Rep Max) The maximum amount of weight you can do in a lift or exercise, it
is most commonly associated with Olympic or compound lifts such as back squats,
deadlifts or bench press.
AMRAP: As Many Reps As Possible.
Aerobic: A state in which your body uses oxygen to fuel systems needed to
perform exertions of energy. Can be used to describe a form of exercise or a
certain capacity (ability), running is a form of aerobic activity whereas lifting
weights is not.
Anaerobic: A state which your body enters during short but maximal outputs of
energy. Once we are anaerobic rather than using oxygen to fuel the skeletal muscle
and cardiac systems the body uses something called ATP (Adenosine Triosphate).
BMR: Basal Metabolic Rate. The minimum amount of calories your body needs to
function without undertaking any exercise or forms of energetic exertion.
Concentric: The positive or upwards phase of the lift where the muscles contract
and shorten, e.g. the upward movement of a squat or the movement of pushing
the bar away from the chest in a bench press.
Eccentric: The negative phase of the lift where the muscles lengthen, e.g. the
downward movement of a squat or the movement of bringing the bar to chest in a
bench press.
Fasted: Not haven eaten, this is in reference to doing cardio/aerobic type exercise
before eating or drinking anything that might be used by the body for energy,
exclude water from this.
Glutes: Short for gluteus muscles, they are the main extensor of the hip. The
maximus, medius and minimus make up your back side.
HIIT: High Intensity Interval Training is a form of typically anaerobic cardiovascular
exercise. This requires maximum effort as the bouts are often short bursts with
low rest, ideal for short timescale workouts.
Homeostasis: The maintenance of general bodily function in absolute health, such
as immune or organ function.
Hypertrophy: A muscular adaptation when growth occurs.
Isometric: The static contraction phase where no movement occurs, e.g. holding a
plank.
LISS: Light Intensity Steady State. A form of cardiovascular (aerobic) exercise that
usually lasts longer than 30-40 minutes, the tempo is light and consistent.
Macrocycle: A large period of time programmed, often provided as an overview.
Usually a period of time in excess or equal to three months or more.

6
Macronutrients: Proteins, carbohydrates and fats are the three macronutrients.
These are commonly abbreviated to macros.
Maintenance Calories: The number of calories needed to stay at the same weight
and composition, taking into account your daily physical strain.
Mesocycle: Multiples of these make up a macrocycle. If a macrocycle was three
months or 12 weeks long then the mesocycle would be smaller chunks of this e.g.
one month or 4-5 weeks. These are provided to break down the macrocycle in
more depth.
Microcycle: The smallest of the three, a micro cycle could be a week or a day
depending on the size of the macro and mesocycles. Much more depth and detail
would be displayed in a microcycle. For example a complete breakdown of a single
session showing sets, reps and tempos.
PALs: Physical Activity Levels, assessed on exercise and work activity.
Posterior Chain: A muscular system consisting of numerous ligaments and
tendons. The two largest muscle groups in the chain are the glutes and the
hamstrings.
Repetitions (Reps): The amount of times the exercise is done in a set.
Rest: As a rule of thumb for this programme whilst performing strength sessions
take between 60 and 120 seconds rest, the longer rest periods are for the
exercises with larger or more muscle groups. With Hypertrophy and volume type
sessions (reps above 12-15), lower the rest to 45-90 secs varying on recovery levels
and exercise type.
ROM: Range Of Movement.
Sets: How many groups of the repetitions need to be done.
Somatotype: Three different classes of genetic body type. Endomorphs find it
easy to gain fat and muscle and are often short and round. Mesomorphs (lucky
bunch) find it very easy to gain muscle but will also potentially gain some fat.
Ectomorphs are often tall and very slim, finding it hard to gain any sort of mass.
Superset: Another set performed directly after your working set, often with a
lighter weight and more reps sometimes to failure.
Supplements: Often in shake or bar form. An extra source of certain macros and
vitamins to top up the dietary requirements of building muscle and/or losing fat.
Some supplements such as Creatine can also help with increasing strength.
Tempo: The timings for each phase of the lift; 3-0-X-1 means a 3 second Eccentric
phase, a 0 second pause at the base, X stands for Explosive for the concentric
phase and a 1 second Isometric hold at the peak of movement.
Tendonitis: A repetitive strain injury which causes tendons to inflame and become
painful when moving or using the problem area directly. You must seek medical
advice if you experience any symptoms whilst exercising.
7
NUTRITION
ETHOS
Diet is often considered the most important factor when it comes to getting
back to full health and fitness. A clean diet combined with an intense training
programme is the best way to generate positive results. Without nutritional
discipline, routine and a clear structure you will only hinder the hard work
youre putting in exercise-wise. This may not sound like much of a problem
right now, but once you start putting in maximum effort in the gym and into the
training programme you wont want to waste it!
The key to a good diet is sustainability and so what we have tried to do here
is provide you with diet guidance which is sustainable and something you can
stick to throughout your everyday life. Whether you go for the do it yourself
option, or convenience from Prep Perfect, the food is varied, tasty and should
keep you interested for the 12-week plan so you can truly reap the rewards.

HYDRATION
As well as food intake being of great concern we also want you to be mindful of
hydration status. Staying sufficiently hydrated will allow you to maintain healthy
metabolic processes, help the movement of food through your digestive tract
and also increase cognitive function by avoiding dehydration.
We advise you to drink at least 0.5 litres of water first thing in the morning and
this should be the first thing you consume before any breakfast or hot drinks.
Throughout the day you should consume at least 2 litres of water excluding
shakes and whilst exercising we would recommend a minimum of another litre.

8
MACROS
Protein: Used to build and repair muscle tissue. You need to try to deliver
protein to the body throughout the day to optimise muscle growth. Amino acids
are the building blocks for your bodys muscles and protein is what provides
these amino acids, therefore you need protein to build and repair muscle tissue.
Carbohydrates: The bodys primary energy source. You normally burn carbs for
energy but at the same time you want to use fat reserves, thus you dont want
to eat too many carbs so that the fat reserves get by-passed (so to speak).
There are three main sources of carbohydrates found in foods: sugars, starches
and fibre.
Fats: Some are a must and others we should steer clear of or at least practice
proper moderation. Fats are another form of energy, a much more energy-
dense form at 9kcal per gram as opposed to 4kcal per gram (CHO).
You need fat as it contributes to keeping your skin and hair healthy and
helps with the absorption of vitamins A, D, E, and K. These vitamins aid the
maintenance of optimal hormone levels which in turn affect testosterone levels
You also need this macronutrient to fill your fat cells as they help to insulate
your body and keep you warm this then goes towards the maintenance of
homeostasis. Fats also slow down digestion as they hold food in the intestines
for longer.

9
EATING OUT
Obviously within your twelve weeks we dont expect you to become a hermit.
There are going to be occasions when you are out of the house and have no way
of sticking to the plan (although this can be minimised with good preparation
and time management). The more effort you put into your own prep the easier it
will be to follow the plan and optimise your results!
However, this process is a learning curve and, as we have previously preached,
its all about sustainability. If you cant incorporate this plan into your every day
lives and commitments then whats the point? We have designed this plan to fit
in with your life AFTER the 12 weeks too and help you learn how to adapt fitness
and healthy living far into the future.
To help you do so, here are our tips for how to handle your food and drink intake
at events where catering is out of your control:
By now you should have got to know the portion sizes of the meals through
following the plan or looking at your hand-made Prep Perfect meals. Try
to keep the portion size to a similar standard where possible most
restaurants should be able to accommodate your requests for smaller or
larger portions. Alternatively ask if they can swap components of a meal e.g.
replacing chips with a green salad
Try to make sure you get a source of protein preferably lean white meats
such as chicken and turkey or alternatively fish
Try to avoid the sauces as these are normally highly calorific and you will
damage your progress more than you can quantify
Have as many vegetables as you want (preferably green) and look for clean
carb sources e.g. new potatoes instead of chips. Again, limit the size of the
portions, its all about limiting any damage
Alcohol - by no means are we expecting you to become teetotal for 12 weeks,
however, we would advise that you keep alcohol consumption to a minimum
where possible. We know that at networking lunches, dinners and events, it
can be socially difficult to pass up a drink. In this case you need to consider
both source and choice. Intelligently avoid high calorific beverages such as
lager, bitter and high sugar mixers with spirits. Ideally go with a spirit and
add low calorie mixer such as a gin and slimline tonic.

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VEGETABLE PORTIONS / SAUCES / SEASONING
In the DIY plan vegetables arent weighed out. This is because green veg (e.g.
broccoli, mangetout, asparagus), especially leafy types of veg (kale, lettuce), are
extremely low in carbohydrates. A standardisation to go by is roughly a third of
your portion size should be made up of veg. In short, dont get too caught up
thinking about the vegetables just make sure you have a portion with each meal
and try to stick to the green ones!
When it comes to seasoning food, try to avoid using sauces as they are usually
full of sugar and/or bad fats. However, if you feel like you need sauces to add to
the flavour go for the low sugar/calorie options. There are companies out there
that offer zero calorie options.
When it comes to seasoning your food feel free but where possible try to use
seasoning with limited sodium contents. You cant go wrong with a bit of black
pepper and/or pink Himalayan salt.

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TRAVEL / EATING ON THE GO / SERVICE STATIONS
Ideally, look for a leafy salad then throw away the dressing. Buy the leanest
meat available and combine. Drink water and avoid carbs unless you can
quantify how many grams there are or their calorific content this will prevent
you from straying too far from your recommended macros/kcals. Here are some
dos and donts to help keep you on the straight and narrow whilst on the go:

LOOK FOR:
Lean meats (chicken, turkey, lean ham, prawns etc.)
Salads that contain beans, peas, lentils, quinoa and couscous
Aim to buy some extra vegetables with your pre-bought salad e.g. cherry
tomatoes or carrot sticks
Water (preferably) or diet drinks (as opposed to full fat options)

LIMIT:
Sauces and excessive carbohydrates

DONT:
Buy meal deals that contain sandwiches or baguettes etc. If nothing else
is available look for items such as wraps as opposed to thick-sliced breaded
sandwiches
Feel like you have to use dressings that come with ready-made products
Buy a fruit juice or a full fat carbonated soft drink as these are full of sugar

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SUPPLEMENTS
These are something you should only consider when youre getting all of your
calories and macros from good solid food sources. They are an extra aid to your
diet in areas where you simply cannot naturally take in the required amount of
something. In short, these products are to supplement your diet NOT to replace
food or allow you to be lazy!
This industry is ever growing, but please be aware that there are many out
there which often dont deliver what they promise. This is why we have teamed
up with a well-known high-street brand to ensure only the best quality products
are affiliated with Back2Fitness.
In terms of what supplements you should be taking, check out our supps
section on our website www.back2fitness.co where we will explain our
recommended products and what they do!
To coincide with the diet, most of you will just need simple whey protein
but there will be other supplements that you can benefit from in the range.
Just remember timings and servings are crucial with these products as is
consistency. They will be a waste of money and you may as well pour them down
the sink if you do not follow the instructions for use.
Occasionally, we also love a good pre-workout supplement. You should not
however become too reliant on these and only use them in moderation. A
strong coffee does just about the same and is a lot more natural in terms of
caffeine source. However if you do struggle for motivation and sometimes
energy, then this could be an option for you to try.

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NUTRITIONAL NAVIGATION
If you decide not to go with the Prep Perfect option and instead opt to DIY,
the first thing you will notice is the different coloured font on the plans. This
is to help you decipher what portion size(s) or item(s) to consume dependent
on which body type category you fall into. If you weigh less than 85kg at the
start then only consume whats in black writing. If you are over 85kg then also
consume the red parts. As we have said previously, this is a template and is
not completely specific to the individual, however it has been tried, tested and
proven to be effective if followed correctly (timings and all). If you are looking
for a convenient but specific option where your somatotype and activity factor
can be taken into account then please look into the Prep Perfect option on our
website www.back2fitness.co.
With the below templates, you will operate on a six-day cycle but obviously we
have a seven-day-week to play with so this leaves you with a few choices:
Ideally, go back to day one and restart the cycle (this is the most disciplined
and effective option)
Use day seven as a flexibility day. This can work to your advantage when
being catered for or when out for dinner with friends and/or family. Even
if this day falls on day three for example then you would return to the diet
where you left off the next day with as little harm done as possible!
Use day seven as a cheat day to satisfy a few cravings and go a little off-
piste, bear in mind though you will have to pick up the pieces again the next
week! (Dont go mad, its your hard work youre undoing).
The template is designed to be flexible but this is to ensure as much
sustainability as possible. Dont take liberties just because you can. The diet is
varied and the format is fluid to help you stick to it, not there for you to fall off
the wagon once a week!

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FUSSY EATERS
There may be certain foods on the plan that you would like alternatives
for. If this is the case then please head to the FAQ section on our website
www.back2fitness.co. If you still dont find what youre looking for then there
will also be email addresses available for you to enquire via. However, what
we will say is that everything on the plan is there for a reason and for optimal
results. It may just be a case of getting over the bits you dont like and stick to
the plan. There may be foods or ingredients you wouldnt choose for yourself,
for example avocado, as this is a food that always receives split opinions a
little bit like Marmite but we advise you to eat it instead of avoiding it, lump it
and hopefully you will learn to like it!

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DIY DIET TEMPLATES
PHASE ONE

MEAL ONE TWO THREE FOUR FIVE SIX


(Post-workout meal)

Day 1-2 60g oats 2/1 scoops 215g chicken 215g chicken 215g chicken 30g almonds
with water + of whey with (uncooked) (uncooked) (uncooked)
zero calorie water 30g walnuts
syrup mixed stir fry 150g sweet 150g sweet
1 large vegetables potato potato
1 scoop of banana (uncooked) (uncooked)
whey with 150g of
water cooked Unlimited Unlimited
brown rice green green
vegetables vegetables

Day 3-4 150g Fage 2/1 scoops 150g chicken 225g rump 150g chicken 20g almonds
total 0% of whey with (uncooked) steak (uncooked)
natural water (uncooked) 20g walnuts
yoghurt 125g high 125g high
protein pasta 100g white protein pasta
50g/25g potatoes
flavoured (Healthy (uncooked) (Healthy
granola Living in Living in
Tesco - Unlimited Tesco -
uncooked) green uncooked)
vegetables

Day 5-6 4 rashers 2/1 scoops 250g tuna 200g 200g 3 caramel
of whey with steak chicken diced beef Snack a
Turkey bacon water (uncooked) (uncooked) (uncooked) Jacks
150g 1 large 150g cooked 200g sweet 150g white
avocado banana brown rice potato potato
(uncooked) (uncooked)
2 poached Unlimited
eggs green Unlimited Unlimited
vegetables green green
vegetables vegetables

*If you weigh less than 85kg at the start then only consume whats in black writing, if you are over 85kg then also consume the red parts.
As we have said previously this is a template and is not completely specific to the individual, however it is tried, tested and effective if
followed correctly (timings and all). If you are looking for a convenient but specific option where your somatotype and activity factor can be
taken into account then please look into the Prep Perfect option on our website.

16
PHASE TWO

MEAL ONE TWO THREE FOUR FIVE SIX


(Post-workout meal)

Day 1-2 4 bacon 2/1 scoops 200g sweet 200g 150g chicken
medallions of whey with jacket potato chicken (uncooked)
water (uncooked)
75g avocado 2 tins of tuna 70g of pesto
1 large in brine Fajita
2 poached banana seasoning Sliced N/A
eggs 100g tomato
sweetcorn Onions and
peppers to
taste
2 wholemeal
wraps
Day 3-4 200g 2/1 scoops 100g lean 100g lean 150g Fage
smoked of whey with mince mince total 0%
salmon water (uncooked) (uncooked) natural
yogurt
2 whole eggs 100g high 100g high
4 egg whites protein protein 1 apple sliced
(scrambled) up N/A
(Healthy (Healthy
75g avocado Living Tesco Living Tesco Pinch of
pasta) pasta) cinnamon
Cherry
tomatoes Sweet Sweet 2 tsp honey
cabbage and cabbage and
spinach spinach
Day 5-6 8 asparagus 2/1 scoops 150g salmon 225g rump 1 slice of
of whey with fillet steak wholemeal
2 poached water. (uncooked) bread,
eggs 100g spicy toasted
3/1 caramel cous cous 150g sweet
Snack a (cooked) potato mash 1 low fat N/A
Jacks cheese slice
Unlimited Unlimited
green green 150g lean
vegetables vegetables ham

*If you weigh less than 85kg at the start then only consume whats in black writing, if you are over 85kg then also consume the red parts.
As we have said previously this is a template and is not completely specific to the individual, however it is tried, tested and effective if
followed correctly (timings and all). If you are looking for a convenient but specific option where your somatotype and activity factor can be
taken into account then please look into the Prep Perfect option on our website.

17
PHASE THREE

MEAL ONE TWO THREE FOUR FIVE SIX


(Post-workout meal)

Day 1-2 60g oats with 1 scoop of 200g/150g 200g/150g Tuna burgers
water + zero whey with of chicken. of chicken. 200g tuna in
calorie syrup water (uncooked) (uncooked) brine, 1 whole
egg, onion,
1 scoop of 3/1 Snack a Mixed stir fry Mixed stir fry sweetcorn
whey with Jacks vegetables vegetables. 20g
water 150g white almonds
150g egg 150g egg potato
noodles noodles 20g walnuts
(cooked) (cooked)
Soy, garlic, Soy, garlic,
ginger & ginger &
chilli chilli
Day 3-4 2 whole eggs 2/1 scoop of 150g high 175g lean 100g Fage
4 egg white whey with protein mince total 0%
omelette water healthy living (uncooked) yoghurt
Tesco pasta
75g ham 1 large Chilli mix 1 scoop of
banana 200g whey mixed
Spinach and chicken Red onion in
red peppers (uncooked) N/A
Red peppers
70g green
pesto 150g white
rice (cooked)
Cherry
tomatoes

Day 5-6 1 banana 2/1 scoops 200g tuna 200g lamb 200g tuna in
of whey with steak (uncooked) brine
1 egg water
100g 150g white Red onion
Pancakes 3/1 caramel cous cous potato
(from 1 tbsp Snack a (cooked) (uncooked) Red peppers
self raising Jacks
flour) Salad Unlimited Tomatoes
green N/A
50g Fage total vegetables Sweetcorn
0%
Strawberries,
raspberries,
blueberries
(sensible
amount)

*If you weigh less than 85kg at the start then only consume whats in black writing, if you are over 85kg then also consume the red parts.
As we have said previously this is a template and is not completely specific to the individual, however it is tried, tested and effective if
followed correctly (timings and all). If you are looking for a convenient but specific option where your somatotype and activity factor can be
taken into account then please look into the Prep Perfect option on our website.

18
PROGRAMME OVERVIEW
You may have never seen or done some of the exercises in this programme. For
further guidance please refer to the video library on www.back2fitness.co and
bear in mind that technique is key for health, safety and effectiveness.
The programme can be delivered in two separate ways to fit in with your lifestyle.
Theyre explained below:

MACROCYCLE STYLE 1
More intense/time effective and with more dedicated rest days. Weights and
cardio are on the same day. Ideal for people who have limited time to dedicate to
exercise and that want three days a week completely exercise free. Bear in mind
that having at least two days a week rest is optimal.

Week Mon Tues Wed Thurs Fri Sat Sun


Mesocycle 1 S1 (Hypertrophy) &
S2 (H) Rest S3 (H) & C2 S4 (H) & C3 Rest Rest
Week 1 Conditioning 1

2 S1 (Strength) & C4 S2 (S) Rest S3 (S) & C5 S4 (S) & C6 Rest Rest

3 S1 (H) & Conditioning 1 S2 (H) Rest S3 (H) & C2 S4 (H) & C3 Rest Rest

4 S1 (S) & C4 S2 (S) Rest S3 (S) & C5 S4 (S) & C6 Rest Rest

Mesocycle 2
S1 (PP) & C7 S2 (PP) Rest S3 (PP) & C8 S4 (PP) & C9 Rest Rest
Week 5

6 S5 (PP) & C10 S6 (PP) Rest S7 (PP) & C11 S8 (PP) & C12 Rest Rest

7 S1 (PP) & C7 S2 (PP) Rest S3 (PP) & C8 S4 (PP) & C9 Rest Rest

8 S5 (PP) & C10 S6 (PP) Rest S7 (PP) & C11 S8 (PP) & C12 Rest Rest

Mesocycle 3 S3 (OL)
S1 (OL) & C13 S2 (OL) S4 (OL) S5 (OL) Rest Rest
Week 9 & C14
S8 (OL)
10 S6 (OL) & C15 S7 (OL) S9 (OL) S10 (OL) Rest Rest
& C16
S3 (OL)
11 S1 (OL) & C13 S2 (OL) S4 (OL) S5 (OL) Rest Rest
& C14
S8 (OL)
12 S6 (OL) & C15 S7 (OL) S9 (OL) S10 (OL) Rest Rest
& C16

19
MACROCYCLE STYLE 2

Less intense/time effective but with no dedicated rest days. Weights and cardio
are on separate days. Ideal for people who are/would struggle(ing) to cope with
two sessions a day. Having at least two rest days a week is optimal. This is really
only a short term fix for those that arent yet adapted to the intensity of style 1.

Week Mon Tues Wed Thurs Fri Sat Sun


Mesocycle 1
S1 (Hypertrophy) Conditioning 1 S2 (H) C2 S3 (H) C3 S4 (H)
Week 1

2 S1 (Strength) C4 S2 (S) C5 S3 (S) C6 S4 (S)

3 S1 (Hypertrophy) Conditioning 1 S2 (H) C2 S3 (H) C3 S4 (H)

4 S1 (Strength) C4 S2 (S) C5 S3 (S) C6 S4 (S)

Mesocycle 2
S1 (Pull/Push) C7 S2 (PP) C8 S3 (PP) C9 S4 (PP)
Week 5

6 S5 (PP) C10 S6 (PP) C11 S7 (PP) C8 S8 (PP)

7 S1 (Pull/Push) C7 S2 (PP) C8 S3 (PP) C9 S4 (PP)

8 S5 (PP) C10 S6 (PP) C11 S7 (PP) C8 S8 (PP)

Mesocycle 3
S1 (OL) & C13 S2 (OL) S3 (OL) & C14 S4 (OL) S5 (OL) Rest Rest
Week 9

10 S6 (OL) & C15 S7 (OL) S8 (OL) & C16 S9 (OL) S10 (OL) Rest Rest

11 S1 (OL) & C13 S2 (OL) S3 (OL) & C14 S4 (OL) S5 (OL) Rest Rest

12 S6 (OL) & C15 S7 (OL) S8 (OL) & C16 S9 (OL) S10 (OL) Rest Rest

20
PHASE ONE (HYPERTROPHY & STRENGTH)
S1 (HYPERTROPHY) (H)
WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
10 T raises.
30 sec heel taps.
30 sec heel circles.
Glute Deliberate
10 fire hydrants.
Activation N/A N/A N/A and
10 bilateral glute bridges.
Circuits controlled.
10 unilateral glute bridges.
Each unit is for each leg on
unilateral exercises.

Box Squats
Use boxes or tables and slow
(Back)
3 12 the eccentric until you feel the 3-0-X-1
Superset with
platform, then explode up.
Box Jumps
Raise the bar on steps if you
Deadlift 4 8 struggle with the start position. 2-0-X-1
Maintain a flat back.

If specific machine is unavailable


Seated
3 12 then use a leg press machine 3-0-X-1
Calf Raise
with the heels overhanging.

Keep tension in the hamstrings


Romanian throughout the movement,
4 8 4-0-X-1
Dead Lifts slow eccentric and explode up,
hyperextending the pelvis.

Barbell on back, chest high and


Walking
looking straight ahead with a Controlled &
Barbell 3 20 steps
level pelvis and tight core, knee Even
Lunge
within 2 inches of the floor.

CONDITIONING 1 (C1)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO
Fasted in the AM. Use distance
as your measure, ideally get
Run 1 40 mins outdoors and vary gradients LISS
and terrains.
Use treadmill otherwise.
Perform on an increment,
either a hill or set the treadmill
Sprints 10 20 seconds to a gradient that pushes you. HIIT
Recover for 30 secs in
between reps.

21
S2 (HYPERTROPHY) (H)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Bent Maintain good posture with
Over Row 4 10 correct trunk angle, row the bar 3-0-X-1
(Underhand) to abdominal region.

Wide Grip
Pull Ups Each rep to complete extension
3 10 of the arms, when 10 reps 3-0-X-1
(Weighted if becomes easy, add weight.
possible)

Controlled eccentric to full


T-Bar Lat Pull
3 12 extension, pull attachment to 3-0-X-1
Down
chest slightly leant back.

Reverse Keep elbows locked in order to


Cable Fly 4 10 keep contraction on the upper 2-0-X-0
(High to low) back and not engage the triceps.

Single Arm Body parallel to the bench,


Dumbbell 4 8 squeeze the DB with lats until 3-0-X-1
Row the weight contacts the body.

Using a straight bar cable


attachment, flex the knees and
Straight Arm
3 10 hips, keeping the arms straight 2-0-1-1
Pull Down
use the lats to pull the bar into
the hips.

22
S3 (HYPERTROPHY) (H)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)

Keep DB sides even and control


Flat DB
4 8 the eccentric until the weight 3-0-X-1
Chest Press
touches the shoulders.

Elbows in line with middle of the


Incline DB chest, elbow angle slightly flexed
4 10 3-1-1-0
Chest Fly but must not change through
ROM.

Grip width under shoulder width,


Close Grip keeping elbows tracked narrow
3 12 down to sides. 3-0-X-1
Bench Press
Bar controlled down to chest.

Cable Fly Same principle as DB flys.


(High to low) Squeeze a 5 or 10kg weight plate
(Superset 4 8, 12 between the palms and raise to 3-1-1-0
with Plate just above the chest, slow and
Squeeze) controlled throughout.

Grip as wide as is comfortable,


Ultra Wide
not much weight will be needed,
Super Slow 3 8 6-0-X-1
this is a finisher. Extra slow
Bench Press
eccentric.

CONDITIONING 2 (C2)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO
Fasted in the AM. Use distance
Cycle as your measure, ideally get
(Road or 1 40 mins N/A outdoors and vary gradients LISS
Indoor) and terrains. Use indoor bike
otherwise.

Perform at as high a resistance


Cycle Sprints 15 as possible whilst still feeling
10 HIIT
(Indoor) seconds maximal. 45 seconds recovery
(slow) cycle in between.

23
S4 (HYPERTROPHY) (H)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Grip the same as conventional
Seated
bench press, seat at slight angle
Barbell 4 8 3-0-X-1
off vertical. Control the bar
Military Press
down to upper chest.
Standing, hands within 6 inches
Upright of each other, lead with the
3 10 2-0-1-1
Barbell Row elbows and row the bar to chin
height, controlling the bar down.

Unilateral Put one end of the bar in a


10
Standing 3 corner, load one end with weight 3-0-X-1
(each arm)
Punch Press and punch press the bar.

Lead with the elbows, DBs start


from sides and raise to shoulder
Lateral Raise 4 8 3-0-X-1
height, really focus on the
eccentric.

Use rope attachment, lean back


and pull the rope towards your
face, knuckles facing up on the
Cable grip. Split the rope either side
3 12 2-0-X-1
Face Pulls of your face until the end of the
movement, control down. Height
of attachment should be around
knee height.

Start with the DBs touching in


front of chest with knuckles
Arnold facing out, rotate and lift into
3 10 2-1-1-0
DB Press conventional shoulder press and
control back down with a twist
into the start position.

CONDITIONING 3 (C3)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO
Fasted in the AM. Use distance
as your measure, ideally get
Run 1 40 mins N/A outdoors and vary gradients LISS
and terrains. Use treadmill
otherwise.

Perform on a resistance level to


Row 10 15 seconds challenge. Recover for 30 secs in HIIT
between reps (2:1)

24
S1 (STRENGTH) (S):

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
10 T Raises.
30 sec heel taps.
30 sec heel circles.
Glute Deliberate
10 fire hydrants .
Activation N/A N/A N/A and
Circuits 10 bi lateral glute bridges. controlled.
10 unilateral glute bridges.
Each unit is for each leg on
unilateral exercises.

Box Squats
Use boxes or tables and slow
(Back)
4 6 the eccentric until you feel the 3-0-X-1
Superset with
platform, then explode up.
Box Jumps

Raise the bar on steps if you


Deadlift 4 6 struggle with the start position. 2-0-X-1
Maintain a flat back.

If specific machine is unavailable


Seated Calf
3 8 then use a leg press machine 3-0-X-1
Raise
with the heels overhanging.

Keep tension in the hamstrings


throughout the movement,
RDLs 4 8 4-0-X-1
slow eccentric and explode up
hyperextending the pelvis.

CONDITIONING 4 (C4)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO
Fasted in the AM. Use distance
X-Trainer 1 N/A N/A as your measure. Use resistance LISS
level to increase difficulty.

Perform on an increment, either


a hill or set the treadmill to
Hill Sprints 10 20 seconds a gradient that pushes you. HIIT
Recover for 30 secs in between
reps.

25
S2 (STRENGTH) (S):

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Bent Maintain good posture with
Over Row 4 6 correct trunk angle, row the bar 3-0-X-1
(Underhand) to abdominal region.

Wide Grip
Pull Ups
(Use bands Each rep to complete extension
or machine 5 5 of the arms, when 10 reps 3-0-X-1
to assist becomes easy add weight.
movement if
needed)

Controlled eccentric to full


T-Bar Lat Pull
4 6 extension, pull attachment to 3-0-X-1
Down
chest slightly leant back.

Reverse Keep elbows locked in order to


Cable Fly 3 10 keep contraction on the upper 2-0-X-1
(High to low) back and not engage the triceps.

Single Arm Body parallel to the bench,


Dumbbell 4 8 squeeze the DB with lats until 3-0-X-1
Row the weight contacts the body.

26
S3 (STRENGTH) (S):

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)

Keep DB sides even and control


Incline DB
4 8 the eccentric until the weight 3-0-X-1
Chest Press
touches the shoulders.

Elbows in line with middle of the


Flat DB chest, elbow angle slightly flexed
4 8 3-1-1-0
Chest Fly but must not change through
ROM.

Grip width under shoulder width,


Close Grip keeping elbows tracked narrow
5 5 3-0-X-1
Bench Press down to sides. Bar controlled
down to chest.

Cable Fly Same principle as DB flys.


(High to low) Squeeze a 5 or 10kg weight plate
(Superset 4 8 between the palms and raise to 3-1-1-0
with plate just above the chest, slow and
squeeze) controlled throughout.

Begin with 1 rep, count three


seconds at the top then do 2,
Reverse keep adding 1 press up until
Pyramid 3 Failure failure up to 10. 2-0-X-3
Press Ups
(1 rep 3 sec pause, 2 reps 3 sec
pauses, 3 reps 3 sec pause etc.)

CONDITIONING 5 (C5)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO

Preferred stroke as many


20 or 40
Swim or Cycle 1 lengths as possible. Indoor or LISS
mins
outdoor as far as possible.

Preferred stroke as fast as


Tabata
Swim or Cycle possible for the 20 secs.
10 (20s on 10s HIIT
Sprints Indoor or outdoor as fast as
off = 1 Set)
possible on bike.

27
S4 (STRENGTH) (S):

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Grip width the same as
Seated conventional bench press.
Barbell 4 8, 8, 6, 6 3-0-X-1
Military Press Control the bar down to upper
chest.

Standing, close grip, lead with


Upright the elbows and row the bar to
4 8 2-0-1-1
Barbell Row chin height, controlling the bar
down.

Unilateral 5 Put one end of the bar in a


Standing 5 corner, load one end with weight 3-0-X-1
Punch Press (each arm) and punch press the bar.

Lead with the elbows, DBs start


Lateral Raise 4 8 from sides and raise to shoulder 3-0-X-1
height.

Using the rope attachment with


an overhand grip, move the
Cable
4 8 elbows past the ears leaning 2-0-X-1
Face Pulls
the trunk away from the weight
(constant).

Start with the DBs touching in


front of chest with knuckles
Arnold facing out, rotate and lift into
4 8 2-0-1-1
DB Press conventional shoulder press and
control back down with a twist
into the start position.

CONDITIONING 6 (C6)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO
Preferred stroke, as many
20 or 40
Swim or Cycle 1 lengths as possible. Indoor or LISS
mins
outdoor as far as possible.

Preferred stroke as fast as


Tabata
Swim or Cycle possible for 20 secs. Indoor or
10 (20s on 10s HIIT
Sprints outdoor as fast as possible on
off = 1 Set)
bike.

28
PHASE TWO
S1 (PUSH/PULL)
WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Bench Press
Flat with barbell. Sit upright
(Superset 3 12 on the bench with a diamond 3-0-X-0
with DB grip for the skull crusher.
skullcrusher)

Feet shoulder width apart,


knees slightly flexed and
Standing
3 12 glutes engaged. Head goes 3-0-X-1
Military Press
between arms once theyre
extended.

Dont cross the legs, try to set


Tricep Dips 4 Failure station high enough to keep 2-0-1-0
the legs straight.

DB Shoulder
Press Allow the weight to within an
inch of the shoulders then
(Superset 3 8 3-0-X-0
press upwards. (Lead the
with Lat movement with the elbows).
Raise)

Weighted
3 Failure Weight plate on back. Controlled
Press Ups

CONDITIONING 7 (C7)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO

Fasted in the AM. Use


X-Trainer or 30-40 distance as your measure. Use
1 LISS
Outdoor Run mins resistance level or gradients/
terrain to increase difficulty.

2 lengths If using a prowler stay low and


Prowler
(15-25m) use max weight possible for
Sprints or
8 or 6 fast pace. Drive the belt with HIIT
Treadmill 20 no assistance on the treadmill,
Pushes seconds add increment for difficulty.

29
SESSION 2 (PUSH/PULL)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
T-Bar Row In a bent over position, row
(Superset with one end of the barbell (loaded)
3 12 3-0-X-0
cable face to the chest using a T-Bar
pulls) attachment.

Upright
Barbell Row 15, 12, 10 Standing, hands within 6 inches
and 8. Pull of each other, lead with the 2-1-1-0
(Superset with 4
ups to elbows and row the bar to chin 2-0-X-1
Underhand failure height, controlling the bar down.
Pull Ups)

Underhand Maintain good posture with


Bent Over 4 10 correct trunk angle, row the 3-0-X-0
Row bar to abdominal region.

Body parallel to the bench,


Single Arm
squeeze the DB with lats until
DB Row
the weight contacts the body.
(Superset with 3 10 2-0-X-0
Curl DB from hammer to
Seated Bicep
supinated with a twisting
Twist Curl)
motion.

CONDITIONING 8 (C8)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO
Preferably watt bike or
30-40 outdoor cycling. Use distance
Cycle 1 LISS
mins as a measure, add resistance
or gradient for difficulty.

If assault bikes are unavailable


Assault Tabata use a watt bike, spin bike or
Bike Sprints Rounds x 5 exercise bike. Perform as many
5 HIIT
with Squat (20s-10s- squat thrusts as possible in
Thrusts 20s) 20 secs after the 10 second
rest/transition.

30
SESSION 3 (PP)(LOWER BODY)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
10 T raises.
30 sec heel taps.
30 sec heel circles.
Glute 10 fire hydrants.
N/A N/A Controlled
Activation 10 bi lateral glute bridges.
10 unilateral glute bridges.
Each unit is for each leg on
unilateral exercises.

Front Squats Preferably use full front rack


(Superset position but cross grip if not.
3 10 3-0-X-0
with Glute Keep trunk upright and elbows
Thrusters) high, squat to parallel.

Single Leg
RDLs Hips are the axis, trunk
(Superset and inactive leg are Controlled
4 8
with counterbalanced. Keep the 3-0-X-1
Hamstring pelvis flat.
Curls)
Deadlift
Raise the bar on steps if Explosive
(Superset 4 5, 10 you struggle with the start
with Good position. Maintain a flat back. 3-0-1-0
Mornings)
Barbell on back, chest high and
looking straight ahead with a
Walking
level pelvis and tight core, knee
Barbell Lunge
within 2 inches of the floor. Controlled
(Superset 3 20, 8
Using a soft weight in this Explosive
with Powerbag
case a PB, perform a back
Jump Squats)
squat but jump as high as
possible at full extension.

31
SESSION 4 (PP)(CORE)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Preferably hanging, either
invert fully until toes touch
Toes to Bar or
3 Failure the bar or raise the legs Controlled
Leg Raises
(straight) until they form an L
with your body.
In a low plank position, crunch
Plank Pikes/ 12 the hips up as high as possible
Side Plank 3 10 Each then back down to flat. Side Controlled
Raises Side plank dip the hip to the floor
then extend as high as possible.

Preferably hanging, bring the


Knees to knees up to or as close as
3 Failure Controlled
chest possible to the chest, crunch
the abs.

In a low plank position, use


a weight plate to weight the
Weighted
3 10 lower back and perform pikes Slow
Plank Dips
with a slow tempo to settle
the weight.

Use rope attachment, split


round the neck and in a knelt
Weighted
position perform a praying
Cable 3 12 3-0-1-1
motion from full extension
Crunches
until forehead almost touches
the ground.

CONDITIONING 9 (C9)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO
Fasted in the AM. Use
distance as your measure,
Run 1 40 mins ideally get outdoors and vary LISS
gradients and terrains. Use
treadmill otherwise.

Perform on an increment,
either a hill or set the
Sprints 10 20 seconds treadmill to a gradient that HIIT
pushes you. Recover for 30
secs in between reps.

32
SESSION 5 (PUSH/PULL)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Cable Chest The same as with a cable
Press fly but the movement goes 2-0-1-0
3 12 through a flexed elbow in a
(Superset with pressing motion rather than a 3-0-1-0
Plate Press) flying motion.

Tricep Push Keep the upper arm still; all


Down 4 10 movement goes through and 3-0-X-0
(V Grip) below the elbow.

Incline DB The same as with a regular DB


Hammer 3 8 Press but keeping the DBs in a 2-0-2-0
Press hammer position.

The same as with a single arm


punch press but both hands
Bilateral
3 12 hold the bar between the 2-0-X-0
Punch Press
palms, squeeze to activate the
middle of the chest.

Alternate
Alternating sides, try to touch
Unilateral
3 Failure the front of the shoulder on Constant
Raised
the back of the hand.
Push Up

CONDITIONING 10 (C10)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO

Use distance as your measure,


Row 20 mins or for example row or run as far
1 LISS
or Run 40 mins as possible in the relevant
times.

Drive the belt as fast as


Treadmill 30 seconds possible, use increment for
Pushes/ 4 HIIT
10 difficulty. Straight into chest to
Burpees
floor, clap over head burpees.

33
SESSION 6 (PUSH/PULL)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Wide Grip
Lat Pull Down
Go from wide overhand into
(Superset 3 10 narrow underhand lat pull 3-0-X-1
with down.
Underhand
Lat Pull Down)
Using a straight bar cable
attachment, flex the knees and
Straight Arm
3 12 hips. Keeping the arms straight 3-0-1-0
Pull Downs
use the lats to pull the bar into
the hips.
Upright
12 Standing, close grip, lead with
Barbell Row 2-1-1-0
the elbows and row the bar
(Superset with 3 Pull ups to to chin height, controlling the 2-0-X-1
Underhand failure bar down.
Pull Ups)

Underhand Maintain good posture with


Bent Over 4 15 correct trunk angle, row the 3-0-X-0
Row bar to abdominal region.

34
SESSION 7 (PP) (LOWER BODY)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Use previous phase notes,
Glute
N/A N/A free to improvise between Controlled
Activation
exercises now.

Plant one foot on a stable


surface (i.e box or bench) as high
Single Leg
3 10 as strength warrants, step up Controlled
Step Ups
and drive knee up. 10 reps per
leg, dont swap limb each rep.

Back Squats For the DLs raise the start


position with weights or
(Superset with 3 12 3-0-X-1
benches. Hold one end of the
DB Deadlifts) DBs and lower to the floor.

Hamstring (Machine) on the curls, focus


Curl on a slow eccentric. For the
4 10 2-0-1-0
(Superset with swings contract the glutes to
KB Swings) snap hips forwards.

Use specific kit if available.


Seated Calf If not use a bench and smith
4 12 3-0-1-0
Raises machine. Failing that use DBs
standing.

CONDITIONING 11 (C11)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO

Preferably watt bike or outdoor


30-40 cycling. Use distance as a
Cycle 1 LISS
mins measure, add resistance or
gradient for difficulty.

Next best bike to use would be


assault or spin. Maintain as high
Watt Bike wattage (or speed) as possible
10 1 min HIIT
HIIT and perform a 6 second sprint
on every minute, repeat for 10
mins.

35
SESSION 8 (PP) (CORE)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Weight the back foot, keep
arms straight and away from
Wood Chops 4 12 2-0-X-1
the trunk, rotate from the hips
and all above.

Weighted Place a DB between the ankles


Hanging Knee 3 15 and lock in place with the feet, if Controlled
Tucks core strength allows.

From standing, allow the


weight to drop to a level
Oblique Side
4 12 position with the knee. Lean 2-0-X-1
Raises
away using the obliques to top
of the ROM.
Preferably use slam balls to
prevent injury from bounce.
Med Ball
3 15 Ball should go over head. Explosive
Slams
Dont let go until its beneath
the knee.

TRX Pikes In suspension, either pike


(or Knee 3 12 the hips as high as possible or Controlled
Tucks) bring the knees to the chest.

CONDITIONING 12 (C12)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO

Fasted in the AM. Use distance


X-Trainer 1 40 as your measure. Use resistance LISS
level to increase difficulty.

Tabata
Battle Rope Slams, waves & knelt unilateral
Complex 5 (20-10-20- HIIT
slams.
10-20)

36
PHASE THREE (OVERLOAD)
SESSION 1 (CHEST/BACK)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Wide Grip
Chins / Failure Add weight to pull ups if youre 2-0-X-1
4
Incline Bench 12 doing more than 10. 3-0-X-1
Press
Wide Grip Lat 12 3-0-X-1
On press ups chest needs to be
Pull Down / 4
Failure within an inch of the floor. Controlled
Press Ups
Cable Chest
Fly (Incline) / Put the attachment high, rep
3 15 3-0-X-1
Straight Arm from high to low.
Pull Downs
Underhand
Maintain good posture with
Bent Over
4 8 correct trunk angle, row the 3-0-X-1
Row / Flat DB
bar to abdominal region.
Press

CONDITIONING 13 (C13)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO
Fasted in the AM. Use distance
as your measure, ideally get
Run or Cycle 1 40 mins outdoors and vary gradients LISS
and terrains. Use indoor bike
otherwise.

Treadmill or 10 seconds
Hit the 10 second sprint and
Hill Sprints 10, 9, 8, 7
10 then into the burpees, starting HIIT
(outdoor) / etc with 10 reps working down to 1.
Burpees (down to 1)

37
SESSION 2 (SHOULDER/ARMS)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Allow the weight to within an
DB Shoulder
4 12 inch of the shoulders then 3-0-X-1
Press
press upwards.

Preacher Curl Keep the upper arm in contact 3-0-1-1


into Standing 3 15 with the preacher bench at all
Lat Raise times. 2-0-1-1

Tricep Dips Dont cross the legs and try to


into Bus 4 8 set the station high enough to 2-0-X-0
Drivers keep legs straight.

DB Partial Lat If the DB goes over half ROM


3 10 2-0-X-0
Raise then its not heavy enough.

Tricep Push
Downs/ Use a bent attachment if
3 12 possible, straight attachment 3-0-1-1
Laying Bicep for curls.
Cable Curl

SESSION 3 (LOWER BODY)


WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Front Squat
Add weight for the back squat
into Back 5 10 3-0-X-1
if possible.
Squat

Trap or Hex
Bar Deadlift
Narrow Tri-sets are where exercises are 3-0-1-1
Stance performed one after another, 10 Constant/
3 10
Walking reps of each exercise performed Controlled
Lunge 3 times. 3-0-1-1
Standing BB
Calf Raise

Drop sets
Leg 30 reps a set, 10 heavy, 10
3 of 10 each 2-0-1-1
Extensions lighter then 10 again.
time

Bulgarian With a barbell on your back,


3 12 perform a static lunge with a 3-0-1-1
Split Squats moderately long stance.

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CONDITIONING 14 (C14)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO
Use distance as your measure,
20 or 40 for example row or run as far
Row or Run 1 LISS
mins as possible in the relevant
times.
Prowler or
20 If kit available use prowler, if
Treadmill
seconds not use a treadmill. Perform
Pushes 5 HIIT
push, then 10 squat thrusts,
with Squat 10 rest 30-45 seconds.
thrusts

SESSION 4 (CORE)
WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Tabata
(1 Round 5 Rounds of 2 x 20 seconds
Hanging Leg
/Set=) AMRAP Start with 90 degree
Raises or 5 Constant
raises then reduce as you get
Knee Tucks 20s-10- more tired.
20s

Weighted Really squeeze and contract


Cable 5 12 the abs on the concentric and 4-0-X-1
Crunches slow the eccentric right down.

Use as heavy a weight as


Oblique Side possible whilst maintaining
3 15 3-0-1-1
Raises perfect form. Something thin
like a plate is ideal.

In a low plank position, use


a weight plate to weight the
Weighted
3 12 lower back and perform pikes Slow
Plank Dips
with a slow tempo to settle
the weight.

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SESSION 5 (CONDITIONING) (PICK ONE)

EXERCISE SETS REPS DISTANCE NOTES TEMPO

As many lengths as possible in


Swim 1 20 mins LISS
your stroke choice.

Swim two lengths 5 times.


Swim Sprints 5 2 lengths One length is a sprint one is a HIIT
recovery length back. Stroke
of choice.

Preferably watt bike or outdoor


cycling. Use distance as a
Cycle 1 40 mins LISS
measure, add resistance or
gradient for difficulty.

Preferably outdoors on a
variance of gradients, use a
Hill Sprints 10 20 seconds HIIT
treadmill if not. Rest 40 secs
in between.

40
SESSION 6 (CHEST/BACK)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Flat Bench
Hands on separate bars in a
Press into
4 10 hammer position for pull ups if 3-0-X-1
Hammer Pull
possible, over hand if not.
Ups

Incline Twist
Let the DBs twist outwards
Fly into
4 10 evenly throughout the ROM 3-0-X-1
Horizontal
until peak.
Pulls

Knelt Cable 10 reps cable press, straight 2-0-1-1


Press into 3 30 into 10 press ups. 3 times in
Press ups one set. Constant

Wide
12 reps wide, 8 reps
Grip into
underhand and as heavy as
Underhand 3 12, 8 2-0-1-0
possible while maintaining
Lat Pull
form.
Down

CONDITIONING 15 (C15)
(PERFORM LISS OR HIIT. NOT BOTH)
WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Fasted in the AM. Use distance
X-Trainer 1 40 mins as your measure. Use resistance LISS
level to increase difficulty.

Box jumps for 20 seconds


(high as possible) 10 seconds
Box Jumps Tabata
6 rest, burpees (chest to floor HIIT
into Burpees (20-10-20)
clap overhead) for 20 secs,
repeat 6 times.

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SESSION 7 (SHOULDERS/ARMS)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)
Grip the same as conventional
Seated bench press, seat at slight
3 15 3-0-X-1
Military Press angle off vertical. Control the
bar down to up.

Prone Barbell
Chest on the bench (incline
Front Raise
3 12 position) with straight arms 3-0-1-1
into Seated
raise the bar to face height.
DB Lat Raise

The same as with a barbell but


Machine
find a fixed plane machine and
Punch Press
4 10 use each side independently 3-0-X-1
into Seated
to start with, turn round and
Press
use it normally for SS.
Underhand
Pull Ups into Failure Controlled
Use a bench in full incline to
Single Arm 3
12 keep the upper arm isolated. 2-0-1-1
DB Preacher
Curl

Tricep Dips Dont cross the legs, try to set Controlled


into DB 4 15 station high enough to keep
Kickbacks the legs straight. 2-0-1-1

42
SESSION 8 (LOWER BODY)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)

Raise the bar on steps if you 1-0-X-1


Deadlifts/
4 10 struggle with the start position.
RDLs 3-0-X-1
Maintain a flat back.

With barbell in a high bar


position allow the hips to
Good hinge, keeping a flat back with
3 15 3-0-X-0
Mornings a slight knee flex until the
trunk position is level with
the floor.
Hamstring
If no prowler available then
Curls into 3-0-X-1
add treadmill pushes, can
Heavy 3 15
be at the end if logistically Constant
Prowlers
challenging.
(2 Lengths)

Really push on into the higher


Seated Calf
5 20 reps for full burn, use low Controlled
Raise
weight for the first 2 sets.

CONDITIONING 16 (C16)
(PERFORM LISS OR HIIT. NOT BOTH)
EXERCISE SETS REPS DISTANCE NOTES TEMPO
Use distance as your measure,
20 or 40 for example row or run as far
Row or Run 1 LISS
mins as possible in the relevant
times.

2:1 rest ratio, complete


Row Sprints 5 250m each rep in as little time as HIIT
possible.

43
SESSION 9 (CORE)

WEIGHT
EXERCISE SETS REPS NOTES TEMPO
(KG)

The same as a hanging knee


Weighted
3 12 tuck but with a weight round 3-0-1-2
Knee Tucks
or between the ankles.

Crunch the abs and get the


hips as high as possible, look
TRX Pikes 3 Failure Controlled
through the gap to your feet,
arms stay straight.

TRX Knee 5 rounds of A & B. Knees


Tucks / Tabata tucked together with control Controlled
5
Mountain (20-10-20) then independently with Explosive
Climbers speed.

Low Plank 5 rounds of A & B. Hold plank


Tabata
Holds / Side 6 on forearms, roll onto sides Controlled
(20-10-20)
Plank Raises and alternate each round.

SESSION 10 (CONDITIONING)
EXERCISE SETS REPS DISTANCE NOTES TEMPO

Ski-Erg 15 Min
Use distance and resistance
Machine or 1 25 Min LISS
as the measure.
Cycle or Run 40 Min

Bilateral Slams - alternate


waves -
Knelt unilateral slams -
Battle Rope Tabata Scissors -
6 HIIT
Complex (20-10-20)
bilateral waves

Rest 60-90 secs then repeat.

44
Never fail through
lack of effort.
- Neil Back MBE

45
BACK2FITNESS.CO

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