Matthews Introductory Training Cycle

Split
Day 1: Upper Body
Day 2: Lower Body
Day 3: rest/Abs
Day 4: Back and Chest
Day 5: Lower Body
Day 6: Shoulders and Arms
Day 7: Rest
I give you somewhat free reign over exercise choice try to mix it up somewhat frequently, at least once
every 2 weeks.
Sets listed are working sets. Use at least 3-4 warm up sets for the first exercise for each bodypart and at
least 1 warm up set for each subsequent exercise for that bodypart.
Rest times can vary between sets. Take as much time as you need to recover and refocus for your next set.
Obviously something like heavy squats will take more time (3-5 minutes) than something like curls (1-2
minutes)
I would avoid training to failure during the first 2 weeks. Let your body get adapted to the new frequency
& volume. Stop 1-2 reps short of failure on each set. Then during week 3 start going to failure on the last
set of a few exercises for each bodypart. Then for week 4 or 5 start going to failure for the last set of each
exercise and possibly some others. We will go by how you are feeling and how your body is handling it.
We will run this introductory cycle for 2-4 weeks until your body gets acclimated to the volume/frequency
then we will move to a more advanced protocol.
Routines
Day 1: Upper Body
Back
1st exercise: Pendlay rows, T-Bar rows, or braced dumbbell rows (brace your upper body against a slight
incline bench)
3 sets: 5-8 reps
2nd exercise: semi-wide grip weighted pull ups, rack chins (do a search on youtube to see how to perform
them), or pulldowns
2 sets: 8-10 reps
3rd exercise: dumbbell row, close grip cable row
2 sets: 10-12 reps
Chest
1st exercise: choose one
-Incline dumbbell press, flat dumbbell press, decline dumbbell press (you can also do the barbell version of
any of these try to mix them up)
3 sets: 4-8 reps
2nd exercise: choose one
-incline dumbbell fly, cable flyes, cable crossovers, or pec-dec flyes

2 sets: 8-12 reps

Shoulders
1st exercise: Seated dumbbell Presses or Arnold presses
3 sets: 5-8 reps
2nd exercise: dumbbell side lateral raises or cable lateral raises
2 sets: 8-12 reps
Arms
1st exercise: barbell curls or alternating dumbbell curls
2 sets: 5-8 reps
2nd exercise: cable curls, preacher curls, or concentration curls
2 sets: 8-10 reps
3rd exercise: Skull crushers or overhead cable extensions
2 sets: 5-8 reps
4th exercise: cable press downs or reverse grip cable press downs
2 sets: 8-10 reps
Day 2: Leg Day
1st exercise: choose one
-Squats, front squats, hack squats, or leg presses
2 sets of 4-8 reps
2nd exercise: choose one
-hack squats, machine squats or leg presses
2 sets: 6-10 reps
3nd exercise: leg extension
2 sets: 8-12 reps
4rd exercise: choose one
-stiff legged deadlifts or good mornings
2 sets: 4-8 reps
5th exercise: choose one
-leg curl
2 sets: 10-15 reps
6th exercise: choose one
-standing calf raise
4 sets: 6-12 reps
Day 4: Back & Chest
1rd exercise: choose one
-lat pulldowns or rack chins
3 sets: 8-12 reps
2nd exercise: choose one
-pulldowns (wide grip or narrow grip), single arm cable pulldowns

3 sets: 10-15 reps

3rd exercise: choose one (can throw in a few drop sets on these)
-One arm dumbbell row, barbell row, or T-bar row
3 sets: 10-15 reps
Chest
1st exercise: choose one
-Incline dumbbell press, flat dumbbell press, decline dumbbell press (you can also do the barbell version of
any of these try to mix them up)
3 sets: 8-10 reps
2nd exercise: choose one
-Incline dumbbell press, flat dumbbell press, decline dumbbell press, machine incline or flat press (hammer
strength machine is preferable if they have it) and weighted dips
2 sets: 10-12 reps
3rd exercise: choose one
-incline dumbbell fly, flat and incline, cable crossovers, or pec-dec flyes
2 sets: 12-15 reps
Day 5: Legs
1st exercise: choose one
-Squats, front squats, hack squats, or leg presses
3 sets of 6-10 reps
2nd exercise: choose one
-hack squats, smith machine squats, or lunges
2 sets: 8-12 reps
3nd exercise: leg extension
3 sets: 12-15 reps
4rd exercise: choose one
-stiff legged deadlifts or leg curls
3 sets: 6-10 reps
5th exercise: leg curl
3 sets: 12-15 reps
6th exercise: choose one
-standing calf raises
5 sets: 10-15 reps
Day 6: Shoulders & Arms
Shoulders
1st exercise: Seated dumbbell Presses or smith machine presses
3 sets: 8-12 reps
2nd exercise: dumbbell side lateral raises, cable lateral raises, or machine laterals
3 sets: 10-15 reps

3rd exercise: bent over laterals

3 sets: 10-15 reps
Arms
1st exercise: barbell curls or alternating dumbbell curls
3 sets: 6-10 reps
2nd exercise: cable curls, machine curls, or concentration curls
3 sets: 12-15 reps
3rd exercise: Skull crushers or overhead cable overhead extensions
3 sets: 8-10 reps
4th exercise: cable press downs or reverse grip cable press downs
3 sets: 12-15 reps
You can superset tricep & bicep exercises to cut down on time if you like

*Abs can be done on offdays

Note: This program is the intellectual property of BioLayne LLC. Any copying or posting of this
program on a public forum or download site is forbidden. If you would like to post the split and
highlights from the workout, but posting the program in its entirety is strictly forbidden.
This program is to be performed with care and only after consultation with a medical doctor to
ensure you are healthy enough for vigorous exercise. BioLayne LLC does not assume any
responsibility for injuries or health complications incurred during training.