PHYSIQUE ATHLETEGUIDE 1.1

TRAINING ROUTINES/SPLITS AND CYCLES

BY: VINCE ANDRICH

THIS IS A DETAILED TRAINING PROGRAM FOR THE FIRST CYCLE (PHASE 1) OF THE

PHYSIQUE ATHLETE TRAINING SYSTEM.

Cycle 1 • Length: 4-6 Weeks (beginners go 12-weeks)• Rep range: 6-12• Rest Between Sets: 60-90 seconds• Rep Cadence: 2-seconds up/positive, 4-seconds down/negative, 1-second

pause at top and bottom of movement (this is a guide, don’t over-think it) • Recovery: 48-Hours Between bodyparts

Note: Count only each working set (not warmups).

*Check form notes in orange, these are my personal exercise favorites.

YOU ARE COUNTING TOTAL SETS, NOT REPS

Inside Training Cycle–1)• 2 day split, train 4 days per week only. • Best bet, train; Monday, Tuesday, Thursday, Friday

• Rest; Wednesday, Saturday & Sunday • Split body into 2 workouts; • Workout A: Mondays & Thursdays

• Quads, Hamstrings, Calves, Abdominals, Low Back• Workout B: Tuesday & Thursday

• Back, Chest, Shoulders, Biceps/Forearms, Triceps

Physique Athlete 1.1 Training Routines/Splits

and Cycles

Exercise Sets RepsClose grip overhead pulley pulldown 5 6 to 12*On Close grip overhead pulley pulldowns, use underhand grip, focus on pulling bar to waistline; targets high lats, (for wide looking back)Medium/Shoulder grip overhead pulley pulldowns 5 6 to 12 *On Medium/Shoulder overhead pulley pulldowns, use overhand grip, focus on head up, with back arched in contracted position; targets mid, upper back (back thickness)Barbell or Dumbbell Chest Presses 5 6 to 12*When using a barbell, use shoulder width gripDumbbell Side laterals 5 6 to 12Reardumbbellflyes 5 6 to 12Standing Barbell or Dumbbell curls 5 6 to 12Reverse Barbell Curls 5 6 to 12Medium Grip Tricep Pulley Pushdowns 5 6 to 12

Workout B: Tuesday & ThursdayBack, Chest, Shoulders, Biceps/Forearms, Triceps

Exercise Sets RepsBarbell Squats or Leg Press 5 6 to 12 Leg Curls 5 6 to 12Standing Calf Raises 5 6 to 12*On standing calf raises, make sure knees are slightly bent on way up, knees locked at bottom for full stretch, motion going up should feel like you’re jumping, knees bent slightly for max contraction at top. (you don’t jump with your knees locked) Use weight that you can handle do you get a full contraction at top portion of movementStiff Leg Deadlifts 5 6 to 12*On Stiff legged deadlifts, use close stance; go excellent stretch for hamstrings an d low back complex (targets low back better than regular deadlifts in my opinion) (use dumbbells or barbell off platform for greater range of motion)Legs Ups On 45-degree bench or Sit Ups on Stability Ball (feet secured)

5 6 to 12

Workout A: Mondays & ThursdaysQuads, Hamstrings, Calves, Abdominals, Low Back

The Exercises For Cycle-1)