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Definitions •1RM – One Rep Max. Example: If you can only perform 1 rep at 60kg on Bench Press, then that is your one rep max. You may be asked to do certain percentages of your 1RM. If you can lift 60kg for 10 reps, 80kg would be your one rep max. You can calculate your 1RM here. •Rep Range – You may be asked to perform a certain amount of reps within a range. If you are asked to perform say 8 – 12 reps that means you have to fail (hit complete exertion) within that rep range. If you by any chance have more reps left in the tank, you simply keep pushing until you hit failure and then increase the weight next set. •Sets – When given an exercise you will be asked to perform a certain amount of sets and any given rep range. Sets are basically another way of saying lots, for example: 3 sets of 12 – 15 reps. That means you have to perform 12 – 15 reps 3 times. •Rest Times – Rest times, is the rest between sets but not in between exercises. You may be asked to perform 3 sets of 8 – 12 reps on the Bench Press with 60 seconds rest, this will be the order: Set #1 > 60 seconds rest > Set #2 > 60 seconds rest > Set #3 > Next exercise. •Supersets – Supersets are two exercises performed back to back with no rest. Example: You are asked to perform 3 sets of 6 – 8 reps on Front Squats & Back Squats with 60 seconds rest. This is the order Set #1 is Front Squats to Back Squats > 60 seconds rest > Set #2 Front Squats to Back Squats > 60 seconds rest > Set #3 Front Squats to Back Squats > Next exercise. •Tri Set – Tri sets are the same as supersets except 3 exercises are performed back to back. •Quad Set – A quad set is the same as tri and supersets except 4 exercises are performed back to back. •Giant Set – A giant set is the same as the three above except 5 exercises are performed back to back. •Negative Reps - In one repetition there are two parts of the movement, the positive (upward) and negative (downward) parts. In this instance you will do the positive part of the rep normally but you will now add time under tension to the negative part of the movement. So it takes 1-2 seconds for a normal positive movement, now you will take a minimum of 5 seconds to reach the bottom of the negative movement and the start of the positive. Example: If you are on the Bench Press you will press the bar up and then take 5 seconds letting the bar come down until it is roughly 2cm from your chest. This can be done on just about every single exercise.

•Static Holds - Static holds are exactly that, so with Bench Press for example halfway in either the upward or downwards part of the movement you will hold the bar still for a certain amount of time (minimum of 3 seconds). This is not for muscle building, but it helps with both muscular strength and endurance by helping your body adjust to new stresses. This can be done with a spotter and you can do static holds or negative reps at a higher weight as another tool to help you build strength. •Pulse Reps - Pulse reps can only be done on a certain amount of exercises, mainly compound movements. What these reps are, are simply half rep movement done in a controlled manner, you can either do sets of pulse reps, alternate pulse reps with full motion reps or once you have hit failure doing full motion reps then add in pulse reps at the end to really fatigue your muscles. Pulse reps are good for building muscle, increasing the bottom part of the strength curb and great for getting a sweat on. •Drop Sets - Drop sets are sets that you start on a heavy weight, decrease the weight and do more reps, decrease weight, do more reps and so on. Say you start off with 30kg Bicep Curls, you fail at 20 reps, you then decrease the weight to 20kg and perform until failure and then decrease the weight to 10kg and perform until failure. That us performing a triple drop set. This can be done at the end of an exercise, end of a workout or you can do it for a whole exercise and as many times as you want. This is very hard and you should start off small at first, adding one sets of 2 or 3 drop sets at the end of the workout or one exercise of you choice and then progress over time.

Warm Up & Cool Down •Before every training session and after, it is vital that you stretch and then proceed to the warm up exercise. •Stretching the body allows you to activate the muscle easier and reduce tightness and soreness. It also increases blood flow which helps with delivering nutrients around the body effectively and for the most optimal recovery. •When stretching it is also good to really emphasise more on the muscles you trained to reduce soreness and increase the chances of a smoother recover to prevent DOMS (Delayed Onset of Muscle Soreness). •Before and after exercise it is also important to warm up and cool down. This can be simply done by going onto a cardio machine for 5 minutes such as a Treadmill, Bike, X-Trainer (Elliptical), Stairmaster or a Rower and just go at an easy pace. Just enough to get you ready, warmed up and the blood flowing. •Before exercise it is better to stretch first, do your warm up and then get into the program. After exercise, it is better to do your cool down and then stretch.

Examples of some stretches for every muscle of the body

Week 1 to 4 – Training Program Monday - Legs

Tuesday – Chest, Shoulders & Arms







Hack Squat Barbell Squat

3 6

Flat Dumbell Press Incline Dumbell Press

4 4

6 – 12 6 – 12

Leg Press Stiff Legged Deadlifts Barbell Lunges

6 3 3

10 - 15 Pyramid (Up) 6 - 12 6 - 12 16 - 20

4 6 3

12 – 15 8 – 12 8 – 12

Lying Hamstring Curl Leg Extensions

3 3

10 - 12 10 - 12

3 3

10 – 15 10 – 15

Calf Raises on Pin Loaded Leg Press Machine


6 - 12

Incline Plate Press Cable Flys (2 angles) Standing Dumbell Shoulder Press Barbell Upright Row Standing Dumbell Lateral Raise Face Pulls


10 – 15

Dumbell Bicep Curls Dumbell Hammer Curls Cable Straight Bar Pushdown

4 4 4

8 – 12 10 – 15 8 – 12

Tricep Rope Pulldown

Thursday - Back


10 - 15

Friday – Shoulders, Arms & Abs

Exercise Deadlift

Sets 5

Barbell Bent Over Rows Wide Grip Pulldowns

4 3

Reps Pyramid (Up) 6 – 12 8 – 12

Close Grip Pulldowns Incline Standing Cable Rope Pullover Dumbell Shrugs

3 3

8 – 12 10 – 15


8 - 12

Exercise Standing Dumbell Press

Sets 3

Reps 8 – 12

Dumbell Upright Row Standing Dumbell Lateral Raise Bent Over Dumbell Raises Rope Face Pulls

3 3

8 – 12 10 – 12

3 3

10 – 12 10 – 12

Barbell Bicep Curl Dumbell Curl Dumbell Concentration Curl Overhead Dumbell Extension Straight Bar Pushdown Cable Rope Pulldown

3 3 3

6 – 10 8 – 12 10 – 12


6 – 10

3 3

8 – 12 8 - 12

Training Program Notes: • For Weeks 1 to 4, 40 seconds rest between sets will be the initial 4 weeks rest period time, except for heavy compound movements like Squats and Deadlifts, the rest between sets will vary from 60 – 90 seconds. • Through majority of the exercises, the principles of the posture stance ‘stand proud’ will apply. So neck neutral, shoulder blades rolled back and retracted, chest up and core engaged and tight. • Make sure to keep tab of rest times. Rest times are essential to both recovery and intensity levels. • Just to note if this program is too hard or easy, take note of what you find too easy or hard. It can always be adjusted to your level using either a different variation, new exercise, increase/decrease of reps, sets and rest time. • For any Leg or lower body exercise, make sure your knees to not go over your toes and keep your knees, feet and hips inline with each other. • For any rowing or pushing movement, be sure to keep your elbows in and shoulders retracted, pushing from your sternum and rowing into your belly button.

Final Notes:

•Thank you for purchasing this program and I give you the best of luck on your journey towards your goal! •Contact for any information, queries or concerns. •E-Mail: •Phone: 0490098575 •Facebook: Website:

Thomas - Revamp PT - 1/3 of 12 Week Training Program  

This is 4 weeks of my own 12 week training program. Very similar to what a client Ould receive.

Thomas - Revamp PT - 1/3 of 12 Week Training Program  

This is 4 weeks of my own 12 week training program. Very similar to what a client Ould receive.