My FREE Template to maximise your Long Term Physical Potential

The Simplest Template to Maximise Your Physical Potential

As with many facets of life, our increasingly lazy population are seeking the “quick fix” or the “easy way” to achieve peak physical condition. As such, mainstream health and fitness media outlets are constantly pumping poor training and nutritional ideas out. We must remember the goals of these establishments; 1. Reach the largest possible audience 2. Generate profits. To this end an article entitled ‘6 Weeks to 6 Pack’ will grab the attention of the lazy folk far more than the title of this article.

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Powerlifter, rugby player, triathlete and more…
I appreciate the hard working and disciplined nature of the readership of this site, this article will outline the key principles you need to follow and show you how to build a plan to last you through the remainder of 2020. If followed with the correct nutrition for your goal you can guarantee a significant difference in your physique and strength levels by the end of the year. Without further ado:

The Plan – A Daily Undulating Periodization Year Planner

You will do 4x Weights Session Per Week with a cardiovascular component to be done post weights or later in the day. Each session consists of 5 exercises, exercises will be rotated month by month according to the key below. Sessions should last roughly 1hr 20mins not including a proper warm up, I suggest the De Franco Active 8. For any single limb exercises do the required reps for each limb.

A = January, April, July, October

B = February, May, August, November

C = March, June, September, December

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Speed, Power and Extreme facials in action

Day 1 – Lower Body Strength

Exercise 1) A = Back Squat B = Front Squat C = Deadlift (4 sets of 6 reps with 3 minutes rest)

Exercise 2) A = Romanian Deadlift B = Sumo Deadlift C = Leg Press (4×8 2 mins rest)

Exercise 3) A = Split Squat B = Lunge C = Reverse Lunge (3×8 2 mins rest)

Exercise 4) A = Step Up B = Dumbbell Romanian Deadlift C = Goblet Squat (2×8 1 min rest)

Exercise 5) A = Ab Rollout B = Kneeling Weighted Crunch C = Hanging Leg Raise (2×8 1 min rest)

 

Day 2 – Upper Body Strength

Exercise 1) A = Bench Press B = Incline Bench Press C = Military Press (4×6 3 mins rest)

Exercise 2) A = Dumbbell Incline Press B = Dumbbell Military Press C = Dumbbell Flat Press (4×8 2 mins rest)

Exercise 3) A = Lat Pulldown B = Seated Row C = Dumbbell Pullover (3×8 2 mins rest)

Exercise 4) A = Chin Up B = TRX/Ring Row C = Dip (2×8 1 min rest)

Exercise 5) A = Russian Twist B = Single Arm Plank C = Dish Rocks (2×90 seconds 1 min rest)

Day 3 – REST DAY

If you wish to do this is a day for some extra cardiovascular exercise, team sports with your friends, a hike, a swim. Get out into nature and enjoy yourself!

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Day 4 – Lower Body Endurance

Exercise 1) C = Back Squat A = Front Squat B = Deadlift (3 sets of 12 reps with 3 minutes rest)

Exercise 2) C = Romanian Deadlift A = Sumo Deadlift B = Leg Press (3×15 2 mins rest)

Exercise 3) C = Split Squat A = Lunge B = Reverse Lunge (3×20 2 mins rest)

Exercise 4) C = Step Up A = Dumbbell Romanian Deadlift B = Goblet Squat (2×20 1 min rest)

Exercise 5) C = Ab Rollout A = Kneeling Weighted Crunch B = Hanging Leg Raise (2×20 1 min rest)

Day 5 – Upper Body Endurance

Exercise 1) C = Bench Press A = Incline Bench Press B = Military Press (4×12 3 mins rest)

Exercise 2) C = Dumbbell Incline Press A = Dumbbell Military Press B = Dumbbell Flat Press (4×15 2 mins rest)

Exercise 3) C = Lat Pulldown A = Seated Row B = Dumbbell Pullover (3×20 2 mins rest)

Exercise 4) C = Chin Up A = TRX/Ring Row B = Dip (2xFailure 1 min rest)

Exercise 5) C = Russian Twist A = Single Arm Plank B = Dish Rocks (2×120 seconds 30 secs rest)

Days 6+7 – REST DAY

More days for some extra cardiovascular exercise, restorative treatments, massages, whatever you feel like.

 

Nutrition

Much of nutrition advice is overcomplicated, to be simple you need to eat according to your goal, the best way to calculate this is via an online Macronutrient calculator and just bloody stick to it! I would recommend this one https://www.muscleforlife.com/macronutrient-calculator/ if you’re not already an online client of mine.

How do I know its working?

Track these 4 key things once a month and match the results according to your goal:

Body Fat % (preferably using calipers as electronic scales are notoriously unreliable)

Body Mass – If you’re wanting to bulk this should go up, if you want to cut this should lower!

Waist Measurement – If you’re bulking this may rise but hopefully not, if you want to cut this should lower

Progress photos – The most important one! Stand in the same position and the same time with the same lighting and get a full-length photo from the front and the back standing tall but not flexing

Thanks But Why Should I Listen to You?

Other people’s results are my livelihood. If I wasn’t good I wouldn’t be in business. You can check me out on social media (listed below) but in a nutshell, here is my relevant mini CV:

BSc Sports Therapy
MSc Strength and Conditioning
Over 10 Years in the Fitness Industry
Own 2 Fitness Businesses
Designed the 2 leading Gyms in the United Kingdom – LIFT Gyms and Gymshark Lifting Club
British and European Powerlifting Champion

@pretty_powerlifter – INSTAGRAM
@liftgymsuk – INSTAGRAM
The Pretty Powerlifter Personal Training – FACEBOOK
LIFT Gyms Ltd – FACEBOOK

If you do want that additional push or have further questions then use the contact form here : https://3ptltd.com/contact/ or any of the details below to hit me up. I can offer full online or in person industry leading coaching to suit your needs.

Final thing, consistency is key. If you can hit your macros for 85% of the year or above you will change beyond belief. Good luck and train hard!

Andy Smith

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