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  • 16 Week Prep

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    Gonçalo Calquinhas
    107 views6 pages
    This document contains a training program and diet plan for an individual named Paul Carter. It includes: - A sample upper body and lower body workout split with exercises like bench press, rows, squats and lunges. - Details on sets, reps and weight percentages for sample workouts on specific dates doing exercises like hack squats, RDLs and bench press. - Guidelines for a diet plan including macros and calorie intake for training days vs rest days as well as recommendations for carb and protein intake around workouts. - Additional notes on training techniques for areas like legs, back and arms including cues for squats, rows and curls.

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    prep

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    This document contains a training program and diet plan for an individual named Paul Carter. It includes: - A sample upper body and lower body workout split with exercises like bench press, rows, squats and lunges. - Details on sets, reps and weight percentages for sample workouts on specific dates doing exercises like hack squats, RDLs and bench press. - Guidelines for a diet plan including macros and calorie intake for training days vs rest days as well as recommendations for carb and protein intake around workouts. - Additional notes on training techniques for areas like legs, back and arms including cues for squats, rows and curls.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    107 views6 pages

    16 Week Prep

    Uploaded by

    Gonçalo Calquinhas
    This document contains a training program and diet plan for an individual named Paul Carter. It includes: - A sample upper body and lower body workout split with exercises like bench press, rows, squats and lunges. - Details on sets, reps and weight percentages for sample workouts on specific dates doing exercises like hack squats, RDLs and bench press. - Guidelines for a diet plan including macros and calorie intake for training days vs rest days as well as recommendations for carb and protein intake around workouts. - Additional notes on training techniques for areas like legs, back and arms including cues for squats, rows and curls.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    Paul Carter

    Lower
    Leg Press 50%
    SDL 2 sets
    Bulgarian Split Squats 5 x 10-20
    Calves/Abs

    Rest

    Dieta
    First 3 workout days 2500 (first meal 500-600 kcals) carbs only after workout (50/20/30)
    4 days at 1800 50/10/40 first meal (600 kcals)

    Workout days whey 30 mins before training


    Bcaa during training
    50-75 carbs post workout with protein

    Upper
    Bench
    Weighted Dips
    1 shoulder
    2 Lats

    Lower
    Hack Squat
    RDL
    Bulgarian Split
    Calves/Abs

    MV/MI

    10/08/15
    Bench 40(6) @8.5
    BB row 32.5 (6)
    DB shoulder 27.5 (8/6)
    Chins 5(4) 10(3) BW (4)
    Assistance
    Cardio 20mins Liss

    11/08/15
    Hack Squat 10/20/30(5)@9.5
    25(6/5)
    RDL 50(6) @8.5
    60(3) @9.5
    50(4)@9.5
    BSS 5kg
    Calves 25kg
    Cardio 10mins Liss

    Page 1

    Paul Carter
    Upper
    Rest
    Bench 2sets
    Incline Bench 350
    BB row 2 x8 , 2x 12
    Chin 5 x Amap
    BB Curl 350
    Pushdown 350
    Rear Delts 350

    Lower
    Hack Squat 50% set
    Unilateral Leg Press 350
    Lunges 5 x10-20
    Calves/Abs

    Upper
    Overhead Press 50%
    CG Bench 2 Sets
    Weighted Dips 350
    DB Row 350
    Weighted Chins 2 sets
    Pinwheel Curl 350
    Rear Delts 350

    Volume
    5.00%
    10.00%
    Upper
    Incline Bench
    CG Pause
    1 shouldr
    2 lats

    Lower
    Deadlift
    Leg Press
    Lunges
    Calves/Abs

    Optional
    Traps/rear delts /arms

    Page 2

    Paul Carter

    medium
    high

    Intensity
    6-12
    3-5

    Page 3

    Mountain DOg
    Back
    Rest pause (DB row/BB Row)
    Constant Tension
    Partials (machines)

    Chest
    Drop set on machines
    Rest pause (Barbell or dumbells mostly)
    Partials (Machines)

    Row first
    Cable Row
    Pulldown/Chin
    Shrug
    Middle Traps (Rope or Seated Row)
    Lower Back

    Pre pump machine


    BB bench/Incline Bench
    DB incline flat
    Fly/Crossover/machine/pushup

    pre
    30 mins antes
    Whey 25-50 g
    carbs opcional (25-75g low/medium gI)

    10g bcaa
    carbs opcionais

    Chest/Shoulders Heavy (12/9)


    Machine Incline/Seated partials
    BB bench (slow) 3x4-6
    DB movement 3 x8-12 (rest pause on last)
    Stretch movement 3 x 8-15

    Lateral Raise (Machine/DB/Cable) 3 x 12-15 with dropset


    Six ways 3x 10
    Rear Delts 3 x 25 (2 pause flex at top)
    Hang and swing (60/30/10)
    Dieta
    Legs/Back
    2300 kcals (40/25/35)
    75g carbs post workout
    75 g carbs pre workout with a bit of fat low gi

    Back Heavy (15 + traps)


    BB row/DB row 3 x 6-8
    Cable Row 3 x 10-12
    Pulldown 3 x 10-12 with partials
    Chins BW x 3
    Shrugs with pause
    Rope pull for traps
    Hyper extensions 3x10-12

    Other days
    1800 kcals (50/10/40)
    50g hidratos post workout on pump ou 0 rest day

    Page 4

    Mountain DOg
    Shoulders
    Drop sets (laterals )
    heavy laterals

    arms
    short rest periods
    3 second descent
    forcefull contractions

    six ways sets of 10


    pinwheels
    Machine Laterals/Side Laterals preacher curls or incline hammers
    Hang and swings (60/30/10)
    bb curl/Db curl
    pushdown
    dips/machine dips
    cg bench/Skulls

    Post-workout
    whey 25-50g
    opcionais precontest mas recomendados (25-75 low medium precontest/ 50-100 medium high gi offseason)

    Arms 3-4 x 8-15


    Pinwheel Curl/Pushdown
    Preacher Curl/Dips
    BB curl/CG bench or skulls

    Legs Heavy (14)


    Lying leg curl 3 x 8-12 with partials
    SDL 3 x 10-12
    Leg Press with 3 second descent 4 x 10
    Hack squat 4 x 10 with drop set

    10 g bcaa /5 creatine 1.5 Litro agua durante treino


    pump ou 0 rest day

    Page 5

    Mountain DOg
    legs
    3 second descent (squat/leg press)
    pause and explode (hack squats/machine)
    drop set (machines)

    calves
    Standing 4 x10
    Seated 2 x 20 with partials
    Stretch x 2
    20 tibia raises in between

    precontest/ 50-100 medium high gi offseason)

    Chest/shoulders light
    Machine
    Incline DB
    Stretch movements

    Back liught

    Klokov
    Laterals
    Rear delts

    o agua durante treino

    Page 6

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