CUSTOMISABLE WORKOUTS.
HOW TO USE TEMPLATES
Simply follow along the exercise order and select the exercises you want to do from my recommendations list. Yup, it’s that easy.
Complete for 2 – 4 weeks then move to one of the other 4 sessions. Do at least one Lower x Torso session for the same amount of time before changing program, or complete all 4 session and then change.
For more info on using templates, tips for making rapid progress, schedules, and more see the info and links at the bottom of the page.
THE TEMPLATE
Beginner Bulk #1
Torso x Lower [chest]
Session 1 of 4. A personal favourite, this heavily upper focused template is designed to pack mass on to the upper body while still developing a balanced overall frame.
You’ll start with chest, complete the rest of your torso, and then wrap up with legs and abs. Optional exercises are highlighted and can be skipped if you are low on time, for more info see the bottom of the page.
1
CHEST
2
FRONT DELT
3
BACK
4
SIDE DELT
5
TRICEPS
6
BICEPS
7
QUADS
8
HAMSTRINGS
9
CALVES
10
ABS
[ 8 ]
12 – 15 reps, 3 sets, 45 s rest
Warm Up : Yes
Best Equipment : Dumbbell
Optional : Yes
Alternate : Calf Press on Leg Press
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NEXT SESSION
SCHEDULES
PLAN ESSENTIALS
HOW TO USE TEMPLATES
Simply follow along the exercise order and select the exercises you want to do from my recommendations list. Yup, it’s that easy.
Check the dropdown menu before for more quick tips on how to use the workout templates, or for a more detailed explainer check out the Templates Breakdown (& video?!)
QUICK TIPS
Tap the info icon on the exercise images to check the essential info (only on mobile).
There you’ll find info on recommended equipment, if you need to do a warm-up, choices for alternative exercises and equipment for when stuff if unavailable, and whether the exercise is optional or not.
If you can’t hit the lowest number for any set then take the weight down by the smallest amount for the next set.
If you hit the highest number for 2 back to back sets then increase the weight by around 5% for the next set.
EXERCISE INFO
Tap the info icon on the exercise images to check the essential info (only on mobile).
There you’ll find info on recommended equipment, if you need to do a warm-up, choices for alternative exercises and equipment for when stuff if unavailable, and whether the exercise is optional or not.
WARM UPS
If an exercise requires a warm up do 1 set for 15-20 reps with approximately half the weight you’ll be using, but keep the rest time the same.
You can skip the warm up for exercises that only ‘recommend’ it to save time however if you can you should try to do one anyway – think extra set = extra gains.
4 DAYS A WEEK
Complete for 5 weeks total.
Recommended schedule.
3 DAYS A WEEK
Recommended for 5 weeks total.
Can run for 6 weeks, but not longer.
MORE INFO
Get even more tailor made tips for this plan using the links at the bottom of the page, or just use the menu button at the top of the page at any time.
