Professional Documents
Culture Documents
GRADUATE
PRINTABLE WORKOUT
SHEETS
Eric Babcock
Issued: 2014-12-11
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Printable Workout Sheets
GRADUATE
PRINTABLE WORKOUT
SHEETS
LEGAL DISCLAIMER
The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The
information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this
program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work
with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full
responsibility for your actions.
By continuing with the program you recognize that despite all precautions on the part of Ben Pakulski Athletics, there are risks of injury
or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive,
relinquish and release any claim which you may have against Ben Pakulski Athletics, or its affiliates as a result of any future physical
injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
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PHASES
PHASE 1
PHASE 2
PHASE 3
PHASE 4
PHASES
5&6
DAY 1
(E.G MON)
DAY 2
(E.G TUE)
DAY 3
(E.G WED)
Chest
Front Delts
Biceps
(Abs/Core)
Back
Rear Delts
Triceps
(Calves 1)
Quads
Hams
(Abs/Core)
Chest
Front Delts
Side Delts
Biceps
(Abs/Core)
Back
Rear Delts
Triceps
(Calves 2)
DAY 4
(E.G
THUR)
DAY 5
(E.G FRI)
DAY 6
(E.G SAT)
DAY 7
(E.G SUN)
Biceps,
Chest
Side Delts
Front Delts
(Calves 2)
Triceps
Back
(Abs/Core)
Hams
Quads
(Calves 1)
OFF
(extreme
high
kcal day)
Quads
Hams
(Abs/Core)
Biceps
Chest
Delts
Side Delts
(Calves 1)
Triceps
Back
(Abs/Core)
Hams
Quads
(Calves 2)
OFF
(extreme
high
kcal day)
As Above
Chest
Back
(Abs/Core)
Quads
Hams
(Calves 1)
Side Delts
Arms
(Abs/Core)
Chest
Delts
Rear Delts
Back
(Calves 2)
Hams
Quads
(Calves 1)
OFF
Chest
Side Delts
(Calves 1)
Back
Hams
(Abs/Core)
Quads
(Calves 2)
OFF
Squat
Bench
Deadlift
(Abs/Core)
Arms
Side Delts
(Calves 1)
OFF
Chest
Back
(Abs/Core)
Quads
Biceps
(Calves 2)
+ HIIT
Hams
Side Delts
Delts
Triceps
(Abs/Core)
OFF
(am + pm)
Quads
Hams
(Calves 2)
Back
Chest
Arms
(Abs/Core)
Quads
Hams
(Calves 1)
(am + pm)
Hams,Back
Side Delts
Rear Delts
(Abs/Core)
Chest
Arms
(Calves 2)
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Quads
Hams
(Abs/Core)
COMMENTS
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TERMINOLOGY
Reps: the number of times you raise and lower the resistance / weight
Sets: the number of times you repeat the prescribed number of reps
Tempo: the speed / pace at which you should aim to perform the various aspects of a rep, typically broken into 4 parts:
1.
the eccentric (negative) portion of the movement, i.e., when the muscle is lengthened in the direction of resistance e.g.,
lowering the weight when performing a bench press
2.
the concentric (positive) portion of the movement, i.e., shortening / contracting the muscle against the force of
resistance e.g., pressing the weight up during a bench press
3 & 4: the pauses taken following the completion of the concentric and eccentric portions of the rep respectively e.g., pausing /
resting at the 2 extremes, the top and bottom of a bench press
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Isometric hold: For the purposes of this program, an isometric hold is employed following the
concentric portion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far
back as possible during a bent over barbell row. The goal is NOT simply to hold against the direction
in which the resistance is pulling, but instead to contract / squeeze the working muscle as hard as
possible throughout the duration of the isometric, while remaining in the most maximally contracted
position possible.
1 1/2s: If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal)
each followed by a 1/2 rep in the strongest half of the range (typically following the eccentric).
To elaborate: 1) begin with the working muscle fully stretched / lengthened, the antagonist fully
contracted 2) initiating from the working muscle, perform the concentric, aiming to fully shorten it and
to achieve a maximum peak contraction at the opposite extreme 3) while still contracting throughout,
perform the eccentric to return to the beginning fully lengthened position 4) from here begin a further
concentric however this time only come to the half way point before returning once more to the start
position. Using barbell bicep curls for example - raise the weight, lower, bring up half way (to 90 of
elbow flexion), then lower; this = 1 rep of the protocol.
NOS + NOS-eXtreme (intra-set stretching) sets: NOS sets comprise of 3
successive drop-sets following the completion of the final working set (only) of an exercise (unless
specified otherwise); allow no more than 10 seconds rest between them (ideally zero), plus decrease
in load by approximately 20% every drop aiming to achieve 5 - 8 reps on each. At the end of the final
full rep of the final set, end with as many partial reps as possible through to absolute failure. See the
videos if unsure.
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For NOS-X sets, follow the same protocol as above, though add in a 20 - 30 second maximally loaded
stretch following the last achievable rep of the working set and all subsequent drop-sets. Following
the stretch on the final drop-set, perform a contraction to finish (always finish on a contraction, not a
stretch). See videos if unsure.
BPak Strip Sets: (typically performed on equipment with selectorized pin loading)
Choose a weight with which you can execute approximately 8 to 10 reps of the given exercise.
Following the final rep, immediately drop the weight stack by a single pin and continue on (ensure to
rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process
until you reach the final / minimum weight plate of the stack!
Aim for 3 to 5 full reps on each drop, though be aware that achieving just 1 or 2 reps is normal...
remember, only the strong survive!
CS-6 Sets
(Cell Swelling-6): Typically using a compound movement, begin by performing 8 reps for the prescribed
number of sets (usually 2 - 4) taking 80 seconds rest between each. Following the last of the
prescribed sets, rest only up to 20 seconds max while dropping the weight by 10%, before continuing
on aiming to achieve a further 8 reps. Repeat this 20 second max rest / 10% drop process until you
complete 6 of these mini-sets; this will result in you having performed 8 to 10 TOTAL sets for the
exercise. Note: the goal between mini-sets is simply to gather your breath / energy and get back to it,
this may be difficult at first but your body will adapt very quickly. Also, take a moment to rehearse the
entire protocol in your head as it may sound more complicated than it is; keep in mind the goal is to
maximize cell swelling and lactate build-up.
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Partials: When directed to perform partial reps, upon reaching failure at the end of each set of the prescribed
exercise (unless directed otherwise) aim to perform the prescribed number of partial reps by simply
working within whatever range can still be achieved; do not slack off and swing the weights, continue
to squeeze / contract the working muscle(s) as hard as you can throughout, just in the range that
youre still able to achieve with good form.
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NOTES
How to Read
the Notations: note that each exercise has been assigned a letter, or letter plus number combination, the purpose of
which is to instruct you how to proceed from exercise to exercise during the workout. A couple of examples should provide enough
illustration as to how they are intended to be read:
1. If you see exercise A on line 1 and exercise B on line 2 for example, proceed as follows:
- perform exercise A for the prescribed number of sets, resting for the prescribed duration
between each
- once all sets have been completed, rest for the same duration (unless specifically stated
otherwise)
- move on to exercise B
2. If you see exercise A1 on line 1, exercise A2 on line 2, then exercise B
on line 3, proceed as follows:
- perform set 1 for exercise A1
- immediately move on to exercise A2 (unless exercise A1 happens to have a prescribed rest
period (rare))
- rest for the prescribed duration (for exercise A2) following the completion of the set
- repeat this back and forth process until all sets have been completed
- move onto exercise B
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Rest Period Between Exercises: unless specifically instructed otherwise, rest for the same duration
you rested between sets of the exercise just completed.
Unilateral Movements: when an exercise is to be performed one side at a time (think lunges for example),
the rep target depicted indicates the number of reps to perform per side, NOT in total; also, unless stated otherwise, take no rest
between switching from one side to the other.
Incline / Decline Bench Angles: if / when no particular incline or decline bench angle is specified, feel
free to choose as per your preference (aim to use a variety of angles over time).
Intention: apply intention to all appropriate exercises regardless of whether its stated in the workout sheets or not; learn to
make using intention a habit! The videos all describe intention perfectly.
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ABS / CALVES
The below are optional, however I suggest incorporating them into your 40 day schedule (see calendar). Either add onto the end
of the appropriate prescribed workout, or, if so desired, perform in an entirely separate session (preferably later in the day after
completing the main workout).
* On one workout day, perform ab training, the next workout day train the calves; alternate back and forth throughout the program.
Abs:
-- choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is reached for a total of 10 minutes
-- perform slow controlled reps (ideally 8-10 seconds each with 3-4 of those seconds spent applying a hard isometric in the
contracted position)
-- take no more than 15 seconds rest if ever / whenever needed
-- if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises, add resistance /
weight next time out
* suggestions for exercises can be found in the exercise library document if unsure.
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Calves:
Alternate between the 2 calf workouts below (dictated as calves 1 and calves 2 on the calendar):
Workout 1: perform the below routine with a straight-leg calf exercise
Workout 2: perform the below routine with a bent-knee calf exercise
* suggestions for exercises can be found in the exercise library document if unsure.
Routine:
-- set a timer and simply aim to perform as many reps as possible in 10 minutes
-- use a 4-0-1-0 tempo
-- try to minimize any rest throughout (zero ideally)
-- aim to increase the weight by 5% used each week if appropriate
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CARDIO
Recommended (for all phases besides phase 6, the overreaching phase):
-- 1 x HIIT (High Intensity Interval Training) session per week (for the progression see the table below)
-- 1 x steady-state (SS) cardio session per week: 6 out of 10 perceived work effort for 35 minutes each session.
(* the above frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. If fat loss is your predominant goal,
start here and increase by ONE session each week alternating between HIIT and SS until a maximum of 5 sessions per week is reached
(no cardio to be performed in phase 6.)
Aim to perform the cardio on non-consecutive days whenever possible, plus, ideally in a separate session to your weight training (allow
a minimum of 4 hours apart if possible with the cardio coming later in the day with respect to the weight training). You may also
perform the sessions on scheduled off days, or, if youre under time constraints, perform the cardio session immediately following the
weight training session if needs must (in this case, upon completing your last rep, consume 5 - 10 grams of BCAAs and 30 - 60 grams of
carbs depending on your lean bodyweight (using a 120lb - 240lb scale) before then commencing with the cardio). If you are in the over
12% group for males/20% for females, do NOT take the carbs, the BCAAs will suffice.
HIIT
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PERCEIVED EFFORT
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
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PHASE 1 - WORKOUT 1:
EXERCISE
SETS
TARGET
REPS
DURATION: 59 MINS
TEMPO
REST
4-0-1-0
40 secs
10
10
+ NOS
(last set)
4-1-1-0
40 secs
Flat DB Flys
15
+ NOS
(last set)
4-1-1-0
40 secs
D1
Cable Crossovers
(bring cables from slightly below shoulder height to chin)
15
4-1-1-0
D2
Plyo Push Up
21
4-0-1-0
D3
12
4-0-1-0
E1
4*
12
4-0-1-1
E2
+ NOS
(last set)
4-0-1-0
40 secs
40 secs
*Perform all on one side then the other, first 2 sets with hands shoved to the outside of the dumbbell, for the last 2 with hands in the middle of the dumbbell.
+ Optional: abs / core
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PHASE 1 - WORKOUT 2:
EXERCISE
DURATION: 59 MINS
SETS
TARGET
REPS
TEMPO
REST
4-0-1-2
40 secs
4-0-1-0
40 secs
4-0-1-0
40 secs
4-0-1-0
40 secs
10
14,10,7 7,10,14
10
10
E1
10
+ NOS
(last set)
4-0-1-0
E2
10
+ NOS
(last set)
4-0-1-0
F1
15
2 sec
isometric
4-0-1-2
F2
+ NOS
(last set)
4-0-1-0
40 secs
40 secs
* 2 second isometric holds each rep, plus 5 partials at the end of each set
+ Optional: calves
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PHASE 1 - WORKOUT 3:
EXERCISE
QUADS / HAMS
DURATION: 52 MINS
SETS
TARGET
REPS
TEMPO
REST
5-7 second
isometric
4-0-1-(5-7)
40 secs
Leg Extensions
21
4-0-1-0
40 secs
21,14,10, 21
4-0-1-0
40 secs
10
4-0-1-0
80 secs
21
4-0-1-0
40 secs
4-0-1(2)-0
40 secs
+ NOS
(last set)
*
* 2 second pause at 30 on the concentric - Initiate with the hamstrings; i.e, pause for 2 seconds at 30 on the way up, then finish the rep.
+ Optional: abs / core
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PHASE 1 - WORKOUT 4:
EXERCISE
SETS
TARGET
REPS
TEMPO
DURATION: 53 MINS
REST
A1
5 sec
isometric
4-0-1-5
A2
+ NOS-X
(last set)
4-0-1-0
40 secs
15
4-0-1-0
0 (40 after
final set)
12
4-0-1-0
40 secs
12
7-1-1-1
40 secs
E1
12
4-0-1-0
E2
12
2-1-1-1
E3
12
4-0-1-0
7 sec
eccentric
40 secs
+ Optional: calves
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PHASE 1 - WORKOUT 5:
EXERCISE
TRICEPS / BACK
SETS
TARGET
REPS
DURATION: 58 MINS
TEMPO
REST
4-0-1-0
80 secs
+ NOS
(ALL sets)
4-0-1-0
40 secs
+ NOS
(ALL sets)
4-0-1-0
40 secs
Deadlifts (bent-knee)
6,8,12
6,8,12
4-0-1-0
40 secs
E1
Wide-Grip Pull-Ups
10
E2
14*
2 sec
stretch
** note the
tempo
4-2-1-0
4-0-1-0
40 secs
** 10-3-10-0
40 secs
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PHASE 1 - WORKOUT 6:
HAMSTRINGS / QUADS
EXERCISE
SETS
TARGET
REPS
DURATION: 54 MINS
TEMPO
REST
4-0-1-0
80 secs
B1
7,7,14,14
B2
7,7,14,14
4-0-1-0
40 secs
7,14,7,14
4-0-1-0
40 secs
D1
21
4-0-1-0
D2
Step - Ups with Low Cable Resistance (one leg, then the
other)
21
4-0-1-0
4-0-1-0
80 secs
*The two exercises should NOT have the same weight. The first 7 should illicit failure, as should the 2nd 7 reps of B2.
+ Optional: calves
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PHASE 2 - WORKOUT 1:
EXERCISE
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
40 secs
40 secs
10
10
+ 5 partials
(all sets)
4-0-1-0
C1
+ NOS-X
(last set)
4-0-1-0
C2
Cable Crossovers
(cables at the top, hands to thighs)
10
B-Pak Strip
Sets(all
sets)
4-0-1-0
D1
10
2 sec
eccentric
4-0-1-2
D2
15
E1
10
5 sec
isometric
4-0-1-5
E2
10
+ partials to
failure
3-0-1-0
3-0-1-0
DURATION: 50 MINS
40 secs
40 secs
40 secs
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PHASE 2 - WORKOUT 2:
EXERCISE
DURATION: 50 MINS
SETS
TARGET
REPS
TEMPO
REST
+ NOS-X (last
set)
4-0-1-0
40 (this is
correct)
4-0-1-0
40 secs
A1
A2
B1
12
2 sec
isometric
4-0-1-2
B2
10
+ 10 partials
(all sets)
4-0-1-0
40 secs
Deadlifts (bent-knee)
7,7,14,21
4-0-1-0
40 secs
D1
15
4-0-1-0
D2
10
4-0-1-0
40 secs
+ Optional: calves
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PHASE 2 - WORKOUT 3:
EXERCISE
QUADS / HAMS
SETS
TARGET
REPS
DURATION: 52 MINS
TEMPO
REST
4-0-1-0
80 secs
12
6 sec
eccentric
6-0-2-0
40 secs
10
1 1/2s*
4-0-1-0
40 secs
D1
D2
10
4-0-1-0
+ 10 partials
(all sets)
4-0-1-0
40 secs
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PHASE 2 - WORKOUT 4:
EXERCISE
DURATION: 53 MINS
SETS
TARGET
REPS
TEMPO
REST
A1
10 sec
eccentric
10-1-2-0
40 (this is
correct)
A2
4-0-1-0
40 secs
B1
B2
C1
4-0-1-0
C2
15
4-0-1-0
D1
15
4-0-1-0
D2
12
4-0-1-0
+ 5 partials
(all sets)
+ 5 partials
(all sets)
4-0-1-0
4-0-1-0
40 secs
40 secs
40 secs
* bottom half reps only for all sets + NOS-X after last set
+ Optional: calves
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PHASE 2 - WORKOUT 5:
EXERCISE
TRICEPS / BACK
DURATION: 50 MINS
SETS
TARGET
REPS
TEMPO
REST
1 1/2s
4-0-1-0
40 secs
15
B1
4-0-1-0
B2
12
4-0-1-0
B3
10
Deadlift (bent-knee)
7,7,14,21
D1
Machine Rows
D2
To Failure
+ NOS-X
(last set)
+ NOS-X
(last set)
4-0-1-0
80 secs
4-0-1-0
40 secs
4-0-1-2
4-0-1-0
40 secs
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PHASE 2 - WORKOUT 6:
EXERCISE
HAMSTRINGS / QUADS
SETS
TARGET
REPS
DURATION: 51 MINS
TEMPO
REST
12
4-0-1-1
40 secs
21
4-0-1-0
0 (80 after
final set)
15
1 1/2s
4-0-1-0
40 secs
+ NOS-X
(last set)
4-0-1-0
40 secs
15
4-0-1-0
40 secs
+ Optional: calves
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PHASE 3 - WORKOUT 1:
EXERCISE
CHEST / BACK
SETS
TARGET
REPS
DURATION: 55 MINS
TEMPO
REST
A1
6-0-1-0
40 (this is
correct)
A2
4-0-1-0
40 secs
+ CS-6 Sets
4-1-1-1
80 secs
C1
10
5 partials
(all sets)
6-0-3-0
C2
6-0-1-0
C3
4-0-1-0
40 secs
Deadlift (bent-knee)
12
4-0-1-0
40 secs
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PHASE 3 - WORKOUT 2:
EXERCISE
QUADS / HAMS
SETS
TARGET
REPS
DURATION: 50 MINS
TEMPO
REST
4-1-1-1
2 mins
40 secs
4-0-1-0
C1
10
**
4-0-1-0
C2
4-0-1-0
40 secs
21
4-0-1-0
40 secs
* 1 following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks)
** 1 1/2s (half reps at the bottom): come down, come half way back up, back down then back to the top (this constitutes 1 rep in total)
+ Optional: calves
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PHASE 3 - WORKOUT 3:
EXERCISE
SETS
TARGET
REPS
DURATION: 52 MINS
TEMPO
REST
A1
4-0-1-0
A2
4-0-1-0
40 secs
6 second
eccentric
6-0-1-0
80 secs
2 second
isometric
4-1-1-2
40 secs
+ NOS
(last set)
4-0-1-0
40 secs
4-0-1-0
40 secs
Machine dips
10
4-0-1-0
80 secs
BPak Strip
Sets(both
sets)
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PHASE 3 - WORKOUT 4:
EXERCISE
SETS
TARGET
REPS
DURATION: 50 MINS
TEMPO
REST
4-0-1-0
40 secs
+ CS-6 Sets
4-0-1-0
80 secs
+ NOS-X
(last set)
4-0-1-0
40 secs
D1
12
D2
12
F1
F2
Deadlifts (bent-knee)
4-0-1-0
*
4-0-1-0
40 secs
4-0-1-0
40 secs
4-0-1-0
4-0-1-0
40 secs
* following the final rep of each set, perform one drop set with a 20% decrease in weight aiming for 5 - 8 reps
+ Optional: calves
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PHASE 3 - WORKOUT 5:
EXERCISE
HAMS / QUADS
DURATION: 51 MINS
SETS
TARGET
REPS
TEMPO
REST
+ 10 partials
(all sets)
4-0-1-0
40 secs
B1
B2
D1
D2
4-0-1-0
1 1/2s
4-0-1-0
80 secs
4-0-1-0
40 secs
15
4-0-1-0
21
4-0-1-0
80 secs
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PHASE 4 - WORKOUT 1:
EXERCISE
SETS
TARGET
REPS
DURATION: 50 MINS
TEMPO
REST
3-0-1-0
80 secs
12
3-0-1-0
80 secs
4-0-X-0
80 secs
21
(or failure)
4-0-1-0
40 secs
12
4-0-1-0
40 secs
21
4-0-1-0
40 secs
+ NOS
(last set)
+ Optional: calves
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PHASE 4 - WORKOUT 2:
EXERCISE
BACK / HAMS
SETS
TARGET
REPS
DURATION: 52 MINS
TEMPO
REST
3-0-1-0
80 secs
3-0-1-0
40 (after
each side)
+ NOS-X
(last set)
3-0-1-1
80 secs
+ 10 partials
(all sets)
3-0-1-0
80 secs
Deadlifts (bent-knee)
4-0-1-0
2 Mins
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PHASE 4 - WORKOUT 3:
EXERCISE
QUADS
DURATION: 52 MINS
SETS
TARGET
REPS
21
Leg Extensions
+ NOS-X
(last set)
+ NOS
(last set)
TEMPO
REST
4-0-1-0
80 secs
3-0-1-0
2 mins
4-0-1-0
0 (2m after
final set)
4-0-1-0
40 secs
+ Optional: calves
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PHASE 4 - WORKOUT 4:
EXERCISE
SETS
TARGET
REPS
8,6,4
8,6,4
10,8,6
10,8,6
Deadlifts (bent-knee)
2 sec
isometric
DURATION: 50 MINS
TEMPO
REST
4-0-1-0
2 mins
3-0-1-2
2 mins
3-0-3-0
2 mins
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PHASE 4 - WORKOUT 5:
EXERCISE
SETS
TARGET
REPS
DURATION: 50 MINS
TEMPO
REST
40 (80
after final
set)
4-0-1-0
B1
10
4-0-1-0
B2
12
4-0-1-0
40 secs
+ NOS
(last 2 sets)
3-1-1-2
40 secs
15
+ NOS
(last 2 sets)
4-0-1-0
40 secs
E1
15
E2
10
4-0-1-0
BPak Strip
Sets(all sets)
3-0-1-1
80 secs
+ Optional: calves
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PHASE 5 - WORKOUT 1:
EXERCISE
CHEST / BACK
SETS
TARGET
REPS
DURATION: 50 MINS
TEMPO
REST
A1
10
4-1-1-0
40 (this is
correct)
A2
Wide-Grip Pull-Ups
10
4-1-1-0
40 secs
B1
Incline Flyes
10
B2
10
15
E1
E2
F
4 sec
concentric
4-0-4-0
4-0-1-0
80 secs
4-0-1-0
40 secs
10
4-0-1-0
40 secs
10
4-0-1-0
10
+ NOS-X
(last set)
4-0-1-0
40 secs
Machine Rows
10
3 second
isometric
4-0-1-3
40 secs
1 1/2s
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PHASE 5 - WORKOUT 2:
EXERCISE
QUADS / BICEPS
DURATION: 57 MINS
SETS
TARGET
REPS
TEMPO
REST
+ CS-6 Sets
4-0-1-0
80 secs
Leg Extensions
+ CS-6 Sets
4-0-1-0
80 secs
15
4-0-1-0
0 (40 after
final set)
4-0-1-0
40 secs
15
4-0-1-0
0 (2m after
final set)
15
4-0-1-0
40 secs
+ NOS-X
(both sets)
+ Optional: calves
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PHASE 5 - WORKOUT 3:
EXERCISE
SETS
TARGET
REPS
DURATION: 54 MINS
TEMPO
REST
4-0-1-0
80 secs
+ 10 partials
(all sets)
4-0-1-0
0 (2m after
final set)
21
+ NOS-X
(last set)
4-0-1-0
80 secs
D1
4-0-1-0
D2
15
4-0-1-0
40 secs
4-0-1-0
40 secs
21
4-0-1-0
40 secs
G1
15
4-0-1-0
G2
Close-Grip Pushups
21
4-0-1-0
40 secs
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*** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! ***
PHASE 6 - WORKOUT 1:
EXERCISE
DURATION: 74 MINS
SETS
TARGET
REPS
TEMPO
REST
+ NOS
(last set)
4-0-1-0
80 secs
10
+ NOS-X
(last set)
4-0-1-0
40 secs
12
+ NOS
(last set)
4-0-1-0
80 secs
10
+ NOS-X
(last set)
4-0-1-0
40 secs
12
1 1/2s
4-0-1-0
40 secs
15
+ NOS
(last set)
4-0-1-0
40 secs
15
4-0-1-0
40 secs
12
4-0-1-2
40 secs
21
4-0-1-0
40 secs
+ NOS-X
(last set)
+ Optional: calves
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*** ALL A.M WORKOUTS THIS PHASE ARE INTENDED TO BE EXCITATORY, KEEP THE WEIGHTS
ON THE HEAVY SIDE AND BE EXPLOSIVE (THOUGH KEEP FORM PERFECT OF COURSE) ***
BACK / BICEPS
SETS
TARGET
REPS
DURATION: 59 MINS
TEMPO
REST
4-0-1-0
2 mins
Deadlift (bent-knee)
21,14,7,
7,14,21
+ NOS-X
(last set)
3-0-1-0
80 secs
12
+ NOS-X
(last set)
4-0-1-0
40 secs
6 second
eccentric
6-0-X-0
80 secs
4-0-1-0
80 secs
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PHASE 6 - WORKOUT 2 (PM):
EXERCISE
BACK / BICEPS
DURATION: 59 MINS
SETS
TARGET
REPS
TEMPO
+ NOS
(ALL sets)
4-0-1-0
REST
A1
15
A2
15
4-0-1-0
A3
Reverse-Grip Pulldowns
15
4-0-1-0
A4
6 second
isometric
4-0-1-6
80 secs
12
+ NOS-X
(last set)
4-0-1-0
80 secs
C1
15
C2
12
C3
21
4-0-1-0
+ NOS
(last set)
4-0-1-0
4-0-1-0
2 mins
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PHASE 6 - WORKOUT 3 (AM):
EXERCISE
QUADS / HAMS
SETS
TARGET
REPS
DURATION: 59 MINS
TEMPO
REST
15
4-0-1-0
0 (80 after
final set)
4-0-1-0
2 mins
21
4-0-1-0
40 secs
Single-Leg Deadlifts
21
4-0-1-0
0 (40 after
final set)
15
4-0-1-0
40 secs
12
4-1-1-0
40 secs
bottom half
reps only
+ NOS
(last set)
+ Optional: calves
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PHASE 6 - WORKOUT 3 (PM):
EXERCISE
HAMS / QUADS
DURATION: 59 MINS
SETS
TARGET
REPS
TEMPO
REST
2 second
stretch
4-2-1-0
0 (2m after
final set)
21
B1
15
3-0-1-0
B2
10
4-0-1-0
B3
15
4-0-1-0
B4
4-0-1-0
B5
B6
Walking Lunges
15
+ 10 partials
(all sets)
4-0-1-0
4-0-1-0
3 mins
+ Optional: calves
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PHASE 6 - WORKOUT 4:
EXERCISE
SETS
TARGET
REPS
DURATION: 59 MINS
TEMPO
REST
A1
10
4-0-1-0
40 (this is
correct)
A2
12
4-1-1-1
40 secs
B1
10
B2
30 Dumbbell Press
10
C1
15
C2
Plyo Pushups
21
D1
12
D2
12
12
* note the
tempo
* 5-4-2-0
4-0-1-0
* note the
tempo
+ NOS
(last set)
40 secs
* 4-4-4-0
4-0-1-0
2 sec iso
40 secs
4-0-1-2
4-0-1-0
40 secs
4-0-1-0
40 secs
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PHASE 6 - WORKOUT 5:
EXERCISE
QUADS / HAMS
DURATION: 51 MINS
SETS
TARGET
REPS
TEMPO
REST
+ CS-6 Sets
4-0-1-0
80 secs
Leg Extension
+ CS-6 Sets
4-0-1-0
80 secs
10
BPak Strip
Sets(all
sets)
4-0-1-0
80 after
each set
Glute-Ham Raises
4-0-1-0
40 secs
+ Optional: calves
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PHASE 6 - WORKOUT 6 (AM):
EXERCISE
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
80 secs
Stiff-Leg Deadlifts
21
Deadlifts (bent-knee)
+ NOS
(last set)
4-0-1-0
80 secs
+ NOS
(last set)
4-0-1-0
80 secs
+ NOS
(last set)
4-0-1-0
80 secs
DURATION: 59 MINS
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PHASE 6 - WORKOUT 6 (PM):
EXERCISE
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
40 secs
12
12
+ NOS
(last set)
4-0-1-0
40 secs
Reverse-Grip Pulldowns
10
2 Sec
Stretch
4-2-1-0
40 secs
21
4-0-1-0
40 secs
4-0-1-0
40 secs
F1
12
4-0-1-0
F2
12
4-0-1-0
F3
12
4-0-1-0
+ NOS
(last set)
DURATION: 59 MINS
80 secs
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PHASE 6 - WORKOUT 7:
EXERCISE
CHEST / ARMS
DURATION: 74 MINS
SETS
TARGET
REPS
TEMPO
REST
40 secs
12
+ NOS
(last set)
4-0-1-0
B1
10
+ NOS-X
(last set)
4-0-1-0
B2
Cable Crossovers
10
4-2-1-0
40 secs
D1
Plyo Pushups
15
4-0-1-0
40 (this is
correct)
D2
Pushups
15
4-0-1-0
40 secs
12
4-0-1-0
40 secs
21
4-0-1-0
40 secs
G1
10
4-0-1-0
G2
10
4-0-1-0
40 secs
4-0-1-0
40 secs
+ NOS
(last set)
+ NOS-X
(last set)
+ Optional: calves
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PHASE 6 - WORKOUT 8:
EXERCISE
HAMS / QUADS
DURATION: 60 MINS
SETS
TARGET
REPS
TEMPO
+5 partials
all sets
4-0-1-0
A1
A2
4-0-1-0
A3
4-0-1-0
A4
21
4-0-1-0
B1
4-0-1-0
B2
4-0-1-0
B3
Leg Extensions
B4
Stiff-Leg Deadlifts
15
4-0-1-0
B5
21
4-1-1-0
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3 sec
isometric
REST
2 mins
4-1-1-3
3 mins
END OF 40 DAYS
49