PHYSIQUE ATHLETE
GUIDE 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.
Physique Athlete 1.1 Training Routines/Splits and Cycles 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
The Exercises For Cycle-1) Workout A: Mondays & Thursdays Quads, Hamstrings, Calves, Abdominals, Low Back
Exercise Sets Reps Barbell Squats or Leg Press 5 6 to 12 Leg Curls 5 6 to 12 Standing 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 movement Stiff 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 5 6 to 12 secured)
Workout B: Tuesday & Thursday Back, Chest, Shoulders, Biceps/Forearms, Triceps
Exercise Sets Reps Close 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 grip Dumbbell Side laterals 5 6 to 12 Rear dumbbell flyes 5 6 to 12 Standing Barbell or Dumbbell curls 5 6 to 12 Reverse Barbell Curls 5 6 to 12 Medium Grip Tricep Pulley Pushdowns 5 6 to 12