Christian Thibaudeau Men Transformation Plan Updated PDF

BODY
TRANSFORMATION
PLAN
HOW TO READ THIS
PROGRAM
Not all coaches use the same program structure or template. While I try to make it as simple
and easily understandable as possible, I find that some of the formatting that I use might be
confusing for some.
And since what you do in the gym matters more than what’s on the piece of paper, I want to
make sure that you truly understand what the program calls for.
THE PRESCRIPTION GRID
First let’s look at what the program visually looks like.
Each workout day has its own sheet(s). 1-2 pages is used depending on the number of exercises
for the session. Then you have one table for each exercise as well as all the information needed
to perform that movement correctly.
Let’s start by looking at the general information provided for each training day.
1 2 3 4
5 6
1. The name of the training program. This doesn’t change for the whole 12 weeks since it’s the
program you are on. To be more precise, in periodization terminology, this is the macrocycle
you are on.
2. The block/phase you are on. There are four blocks in this program. Each block lasts 3 weeks
and has one main objective.
3. The name of the block. This also gives you an idea of the natural of that block and what it’s
main objective is. You have an anatomical adaptations block where the goal is to prepare the
body to train hard. This means that there is more “preventive” and less heavy loading. We want
to focus on technique and joint preparation. The second block is an accumulation block where
you perform more work at a lower level of intensity with the aim of developing muscle mass,
tendon resiliency as well as get into the mental and physical state to be ready to lift big weights.
Then we will move on to an intensification block, where you focus on maximizing strength
development. And finally, we have a realization block where we peak performance. The more
you progress, the more the block becomes specific to your objective.
4. The week you are on. The program lasts 12 weeks.
5. The weekday where this workout is done (ideally). In my programs I use a

Monday/Wednesday/Friday/Saturday structure. You can train on different days if you have to
but respect the same structure (on/off/on/off/on/on/off).
6. The type of session. My system revolves around emphasizing on each type of contraction on
its own day. For the first three blocks (9 weeks) the daily sessions will be: eccentric emphasis,
isometric emphasis, concentric emphasis and lower body. In the realization block it switches to
the level of loading (heavy, speed, technique, volume).
You can also have the following information:

Which indicates that the next page includes more exercises for that workout.
Then you have the exercise table where you have the information telling you how to train.
2 3 5
1
4 6
7
10
11
1. The order of the exercise. This can include either a letter (“A” in the example) or a letter plus
a number (e.g. “D1”). When there is only a letter, it means that the exercise is performed by
itself, i.e. you perform all the sets for this movement before moving on to the next. If there is a
letter and a number (e.g. D1 and D2) it indicates a combination of 2+ exercises. Note that this is
not necessarily a superset. It simply means that you alternate between a set of D1 with a set o
D2. You still respect the rest intervals between both. For example, if the program calls for 90
seconds of rest after D1 and 2 minutes avec D2 you would do:
First set of D1 / Rest 90 seconds / First set of D2 / Rest 2 minutes / Second set of D1/ Rest 90
seconds/ Second set of D2/ rest 2 minutes, etc.
2. The name of the exercise. This is pretty straightforward info. It normally includes the
exercise as well as info about the grip if needed.
3. The number of “work” sets. You’ll notice that the program grid below includes more than
the prescribed number of work sets because the grid also includes the warm-up sets
prescription (in grey).
4. The number of reps per set. This will tell you either the number of reps for your sets or a
specific loading scheme. For example, if it says “5” it means that all of your work sets are
performed for 5 reps. If it’s something like 8-6-4-4-6-8 it means that the first set has 8 reps,
then you add weight for the next set which has 6 reps. The third set is still heavier and is done
for 4 reps. Then you work your way up, gradually reducing the reps. You can also have a loading
scheme name, like “Miller clusters 1” in which case the scheme will be explained in the note
section. Sometimes you will be given a range: 6-8. This means that as long you get 6, 7 or 8 reps
in you set, you are fine. This allows you to be more aggressive with your weight selection.
5. Tempo/method. This tells you how you will be performing you reps/sets. It can be a precise
tempo prescription (see the table below). In which case you will have a 4 digits number giving
you the speed prescription for your reps. The first number indicates the duration in seconds of
the eccentric phase of the movement (lowering the weight), the second digit would indicate a
pause between the eccentric and concentric. I don’t use that in my prescription: if there is a
pause I simply write “stato-dynamic” and mention the position and duration of the pause in the
“notes” box. The third number is the duration, in seconds, on the concentric/lifting phase. And
the last number is a pause at the end of the concentric rep. Sometimes I simply give a
repetition style (like the “slow eccentric” above), in which case refer to the “notes” box for
more info.
6. The rest period after your set. You have some leeway here. You don’t have to use the exact
rest period, especially if it kills the rhythm of your workout. But stay in the right ballpark.
7. Notes box. This is where I give you information regarding the training method used (e.g.
position and duration of a pause) or technique cues.
8. Workout grid/sets. This is where you fill out the weight you are using for each set. It also
gives you indication about how to perform each set. This first row is the set number ranging
from 1 to 9. Normally the first 2 or 3 are warm-up sets, which is why they are of a different
color.
9.Workout grid/reps. This is the number of reps you perform on each individual set.
10. Workout grid/RPE. RPE means “Rate of Perceived Effort” or how hard you are pushing each
set. This will help you with the load selection for each set.
The following table gives you an idea of what each RPE level means.
11. Workout grid/weight. This is where you enter the weight you used for your set.
MORE ABOUT THE TEMPO…
Remember that the tempo can be prescribed as a four digits number (e.g. 3010). Or as a
guideline (e.g. lower the bar/perform the eccentric in 5 seconds).
In many movements the order of the 4 digits is the same as what happens during the exercise.
The first number (duration of the eccentric phase) also occurs first during the lift. For example,
in the squat or bench press you start by lowering the bar (eccentric).
1 2 3
For example, going from image 1 to image 2 is the eccentric phase (you are resisting the
weight) and is thus the first digit in the number. Going from image 2 to image 3 represents the
concentric phase (overcoming/lifting the weight) and is noted as the third digit. The second
digit would represent a pause somewhere between image 1 and image 2 and the fourth digit a
pause as the top of image 3.
But in some movements the order of the digits (which doesn’t change) and the phases of the
movement are not the same. For example, in a deadlift, military press or chin-up the concentric
phase (third digit) occurs first in the movement.
1 2 3
In the example above going from image 1 to 2 happens first in the movement. But since it is the
concentric phase (overcoming/lifting the weight) it is still noted as the third digit, not the first
one.
The first digit is the duration of the eccentric phase. And the eccentric phase is when you are
resisting/lowering the weight and that happens when you go from image 2 to image 3.
You thus have exercises where the digit order is the same as what happens in the performance
of the movement and movements where you start each rep with the concentric phase which
means that the third digit happens first when you perform the exercise.
Same digit and performance order Phase noted as third digit happens first
Bench press variations Lay pulldown variations
Squat variations Rowing variations
Romanian deadlift Duffin upright row
Triceps extension variations Biceps curl variations
Leg press Cuban press/Seated clean & press
Hack squat Pretty much all cable exercises
DB split squat Bench press/squats from pins
DB press* Deadlift from floor or pins
Leg curl
*In the DB press you often have to press the DB to get them to the starting position, this
could technically be seen as using a reverse order. But I prefer not to include the pressing
action you use to get the DB up in the first place.
CARDIO
PROGRESSION
Cardio, especially steady-state cardio, got a bad rep from many “hardcore” coaches who not
only downplay its importance in a fat loss effort, but go as far as to say that it doesn’t do
anything to help you get leaner. Some even push the envelope to saying that it will make you
fatter!
Ironically, those coaches are also among those who recommend that you “move more”
throughout the day to help you lose fat. “Park further away when going to the grocery store (so
you have to walk more)”, “take the stairs instead of the elevator, every little bit count”.
Answer me this: why would walking to the grocery store work but not walking on a treadmill?
And if you say that “cardio” does too little to be worth adding, then why say that “every little
bit count?”
And while cardio is not as effective as its proponents believe for fat loss, it is not as worthless as
some make it to be either. It’s true that the caloric expenditure from doing cardio (especially
steady state cardio) isn’t that high. But every little bit count, right? And anyway, the main
benefit of cardio is upregulating the production of the enzymes responsible for mobilizing and
utilising fat for fuel. Cardio might not burn a ton of calories right now, but it’s an investment in
your body’s capacity to use fat over the long run.
That having been said, a lot of people indeed do too much cardio when trying to lose fat or go
to the nuclear weapon right off the bat: intervals, without being prepared for them. Which can
create an extreme stress response than might make it harder to reach your gains.
Here is the progression I recommend when it comes to cardio work done along with this
program.
BODY TRANSFORMATION CARDIO PROGRESSION

INTRA-WORKOUT NON-WORKOUT DAYS. (optional)
Week Steady state Intervals Steady state Intervals
1 10 min/10 min* -- 20-25 min
2 10 min/10 min -- 20-25 min
3 10 min/15 min -- 20-25 min
4 10 min / 15 min 45 sec/15 sec x 5 20-25 min
9 15 min / 10 min 30 sec/30 sec x 7 15-20 min 45 sec/15 sec x 5
NOTES For the intra-workout steady state, the first number is done pre-workout; the second, post-workout
For the intervals the first number is moderate pace, second is very intense
Steady state uses an intensity of around 110-120 heart beats per minute
NEAT LEVEL
NEAT refers to Non Exercise Activity Thermogenesis, or your level of activity outside of the
gym. The more active you are, the more energy you will burn daily, the more likely you are to
lose fat.
And the cool thing with NEAT is that it is very unlikely to have a negative impact on your muscle
mass while dieting down (unless you are a physical laborer).
I am not going to ask you to measure every single activity you do in your daily like; you’d shoot
yourself or abandon this program within 2 weeks (hopefully the second option). But one thing
you can measure is the number of steps you take per day.
No, don’t count yourself, you’d go insane. Simply get a pedometer or use a pedometer app on
your smartphone. While these devices are not 100% accurate regarding the exact number of
steps you are taking per day, it is still in the right ballpark to give us an idea of your activity
level.
And while there is less need of a weekly progression when it comes to NEAT, you certainly must
beware of a regression.
See, one of the defense mechanisms that the body has when it comes to adapting to a lowered
caloric intake is to make you lazier. As you are decreasing calories and losing weight the body
will often try to make you move less so that you don’t burn as much energy to adapt to the
lowered energy intake.
Subconsciously you are very likely to move less after 4-6 weeks of dieting down. And the more
drastic your diet is, the sooner it will happen.
Measuring your daily number of steps is a great way to be aware of your activity level and
prevent the decrease in NEAT that could make it harder to lose the fat you want (every little bit
counts).
A good number to shoot for when trying to lose fat is 10 000 steps per day.
And while I do recommend getting your daily number at least to that point during this program,
it is even more important to avoid the number going down from week to week if you are to
avoid halting your progression.
WEEK 1
BODY TRANSFORMATION – BLOCK 1 – ANATOMICAL ADAPTATIONS – WEEK 1
MONDAY – ECCENTRIC EMPHASIS
SECTION 1 – STRENGTH WORK
Back squat Sets 3 Tempo/Method 6 sec eccentric

Reps 6 Rest period 2-3 min
Notes : Lower the bar in 6 seconds, lift as fast as you can. Look at the notes weekly, the speed
of the eccentric phase will change. Try to at least keep the same weight.
SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT
Bench press Sets 3 Tempo/Method 6 sec eccentric

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT
Romanian deadlift Sets 3 Tempo/Method 6 sec eccentric

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT
(more on next page…)

SECTION 2 – TARGETED WORK
Leg press, feet Sets 3 Tempo/Method 2010

wide and high Reps 12-15 Rest period 90-120 sec
Notes : You add weight every set (if you can) and on that last set it’s an all-out effort, which is
why I give you a range to shoot for, not a precise number
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT
Lying leg curl Sets 3 Tempo/Method 2010

Reps 12-15 Rest period 90-120 sec
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT
WEDNESDAY – ISOMETRIC EMPHASIS
Zercher squat Sets 3 Tempo/Method Iso pre-fatigue

Reps Hold + 8-10 Rest period 2-3 min
Notes : Hold the mid-range position for 10 seconds, then immediately do your prescribed
reps. The length of the hold will get longer every week, try to at least maintain the same
weights.
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT
Bench press Sets 3 Tempo/Method Iso pre-fatigue

Notes : Hold the mid-range for 10 seconds, then immediately do your prescribed reps. The
length of the hold will get longer every week, try to at least maintain the same weights.
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT
Seated row, Sets 3 Tempo/Method Iso pre-fatigue

supinated grip Reps Hold + 8-10 Rest period 2-3 min
Notes : Hold the peak contraction for 10 seconds, then immediately do your prescribed reps.
The length of the hold will get longer every week, try to at least maintain the same weights.
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT

Lat pulldown, Sets 3 Tempo/Method 2010

supinated close- Reps 12-15 Rest period 90-120 sec
grip
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT
Pec deck machine Sets 3 Tempo/Method 2010

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT
FRIDAY – CONCENTRIC EMPHASIS
Front squat Sets 3 Tempo/Method 3010

Notes : Every week the number of reps will increase, the goal is to be able to at least
maintain the same weight from week to week.
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 10
RPE 6 7 8 8 8-9
WEIGHT
Close-grip bench Sets 3 Tempo/Method 3010

press Reps 10 Rest period 2-3 min
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 10
RPE 6 7 8 8 8-9
WEIGHT
Deadlift from pins Sets 3 Tempo/Method 3010

(below knees) Reps 10 Rest period 2-3 min
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 10
RPE 6 7 8 8 8-9
WEIGHT

Rope triceps Sets 3 Tempo/Method 2010

pressdown Reps 12-15 Rest period 90-120 sec
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT
Standing cable curl Sets 3 Tempo/Method 2010

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT
SATURDAY – METABOLIC CONDITIONING
A1. Goblet squat Sets 4 Tempo/Method 2010

Notes : A1 and A2 are a pairing, take a short rest after A1 then move on the A2.
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT
A2. Rowing Sets 4 Tempo/Method All-out

ergometer Reps 250m Rest period 2-3 minutes
SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT
B1. DB thrusters Sets 4 Tempo/Method 2010

Notes : B1 and B2 are a pairing, take a short rest after B1 then move on the B2.
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT
B2. Prowler Sets 4 Tempo/Method Walking

pushing Reps 60m Rest period 2-3 minutes
Notes : B1 and B2 are a pairing, take a short rest after B1 then move on the B2. Use a fairly
heavy weight, one that you can’t sprint with. If you don’t have a prowler use a stationary bike
with high resistance for 45-60 seconds.
SET 1 2 3 4 5 6 7 8 9
REPS 60m 30m 60m 60m 60m 60m
RPE 6 9 9 9 9-10 9-10
WEIGHT
WEEK 2

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT
Incline bench press Sets 3 Tempo/Method 8 sec eccentric

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT

weights.
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT


grip
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 12
RPE 6 7 8 8 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 12
RPE 6 7 8 8 8-9
WEIGHT
Deadlift from pins Sets 3 Tempo/Method 3010

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 12
RPE 6 7 8 8 8-9
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 60m 30m 60m 60m 60m 60m
RPE 6 9 9 9 9-10 9-10
WEIGHT
WEEK 3

Notes : Lower the bar in 10 seconds, lift as fast as you can. Look at the notes weekly, the
speed of the eccentric phase will change. Try to at least keep the same weight.
SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT
Incline bench press Sets 3 Tempo/Method 10 sec eccentric

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT

weights.
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT


grip
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 14 14 14 14 14
RPE 6 7 8-9 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 14 14 14 14 14
RPE 6 7 8-9 8-9 9-10
WEIGHT
Deadlift form pins Sets 3 Tempo/Method 3010

SET 1 2 3 4 5 6 7 8 9
REPS 14 14 14 14 14
RPE 6 7 8-9 8-9 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 15 12-15
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 60m 30m 60m 60m 60m 60m
RPE 6 9 9 9 9-10 9-10
WEIGHT
WEEK 4
BODY TRANSFORMATION – BLOCK 2 – ACCUMULATION – WEEK 4
Front squat Sets 3 Tempo/Method 6 sec eccentric

Notes : Lower the bar in 6 seconds. The number of reps will increase every week. Try to at
least maintain the same weight.
SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT
DB bench press Sets 3 Tempo/Method 6 sec eccentric

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT
Romanian deadlift, Sets 3 Tempo/Method 6 sec eccentric

front of feet Reps 6 Rest period 2-3 min
elevated
least maintain the same weight. Elevate the front of your feet on 10lbs plates.
SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT

Split squat Sets 3 Tempo/Method 2010

Reps 10-12/leg Rest period 90-120 sec
SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Leg extension Sets 3 Tempo/Method Hold top 2 sec

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Back squat Sets 3 Tempo/Method 3 pauses

Notes : During the eccentric phase, hold three 3 seconds pauses (top 1/3, mid-range, bottom
1/3). The reps will increase each week, try to at least, maintain the same weight.
SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT
Incline bench press Sets 3 Tempo/Method 3 pauses

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT
T-bar row Sets 3 Tempo/Method 1 pause

Notes : On each repetition, hold the peak contraction for 5 seconds, squeezing the glutes as
hard as you can. The reps will increase each week, try to at least, maintain the same weight.
SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT

WEDNESDAY – ECCENTRIC EMPHASIS
Lat pulldown Sets 3 Tempo/Method 2010

pronated, Reps 10-12 Rest period 90-120 sec
shoulder width
SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Arnold press Sets 3 Tempo/Method Hold top 2 sec

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Anderson squat Sets 3 Tempo/Method 2010

Notes : The number of reps will increase every week. Try to, at least, use the same weight.
https://thibarmy.com/special-exercises-series-no-7-anderson-squats/
SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8
RPE 6 7 8 8-9 8-9
WEIGHT
Floor press Sets 3 Tempo/Method 2010

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8
RPE 6 7 8 8-9 8-9
WEIGHT
Pendlay row Sets 3 Tempo/Method 2010

https://youtu.be/Fm0MZYsHlKA
SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8
RPE 6 7 8 8-9 8-9
WEIGHT

Lying EZ bar Sets 3 Tempo/Method 2010

triceps extension Reps 10-12 Rest period 90-120 sec
SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Standing barbell Sets 3 Tempo/Method Hold top 2 sec

curl Reps 10-12 Rest period 90-120 sec
SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Complex A
A1. Landmine Sets 4 Tempo/Method 2010
squat Reps 12-15 Rest period 15-30 sec
Notes : A1 - A3 are a complex, take a short rest after A1 then move on the A2, take a short
rest and move on to A3.
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT
A2. Swiss ball Sets 4 Tempo/Method Slow and squeeze

crunches Reps 12-15 Rest period 15-30 sec
rest and move on to A3. MAKE THE REPS HARD by squeezing and going slowly.
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 12-15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

rest and move on to A3
SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT

Complex B
B1. Seated cable Sets 4 Tempo/Method Slow/squeeze
crunch, facing Reps 12-15 Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after B1 then move on the B2, take a short
rest and move on to B3. https://youtu.be/wEJJivpidwI
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT
B2. Farmer walk Sets 4 Tempo/Method Walking

Reps 80m Rest period 15-30 sec
Notes : B1 - B3 are a complex, take a short rest after b1 then move on the B2, take a short
rest and move on to B3. You can use DBs, a trap bar or farmer walk implements.
https://youtu.be/1al9OVVcrjg
SET 1 2 3 4 5 6 7 8 9
REPS 80m 80m 80m 80m 80m 80m
RPE 6 7 8 8-9 8-9 8-9
WEIGHT
B3. Seated knee Sets 4 Tempo/Method Slow/Squeeze

tuck Reps 250m Rest period 2-3 minutes
rest and move on to B3. https://youtu.be/J6DbCWLTceA
SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT
WEEK 5

SET 1 2 3 4 5 6 7 8 9
REPS 7 7 7 7 7
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 7 7 7 7 7
RPE 6 7 8 8-9 9-10
WEIGHT

elevated
SET 1 2 3 4 5 6 7 8 9
REPS 7 7 7 7 7
RPE 6 7 8 8-9 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 7 7 7 7 7
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 7 7 7 7 7
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 7 7 7 7 7
RPE 6 7 8 8-9 9-10
WEIGHT


shoulder width
SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Anderson squats Sets 3 Tempo/Method 2010

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 10
RPE 6 7 8 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 10
RPE 6 7 8 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 10
RPE 6 7 8 8-9 8-9
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Complex A
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 12-15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT

Complex B
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 80m 80m 80m 80m 80m 80m
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT
WEEK 6

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8
RPE 6 7 8 8-9 9-10
WEIGHT

elevated
SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8
RPE 6 7 8 8-9 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8
RPE 6 7 8 8-9 9-10
WEIGHT


shoulder width
SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Anderson squat Sets 3 Tempo/Method 2010

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 12
RPE 6 7 8 8-9 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Complex A
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 12-15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT

Complex B
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 80m 80m 80m 80m 80m 80m
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT
WEEK 7
BODY TRANSFORMATION – BLOCK 3 – INTENSIFICATION – WEEK 7

Notes : Lower the bar in 6 seconds. The number of reps will decrease every week so you
need to add more weight from week to week.
SET 1 2 3 4 5 6 7 8 9
REPS 5 5 5 5 5
RPE 6 7 8 8-9 9-10
WEIGHT
Incline DB press Sets 3 Tempo/Method 6 sec eccentric

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 5 5 5
RPE 6 7 8 8-9 9-10
WEIGHT
Deadlift Sets 3 Tempo/Method 6 sec eccentric

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 5 5 5
RPE 6 7 8 8-9 9-10
WEIGHT

Bulgarian split Sets 3 Tempo/Method 2010

squat Reps 6-8/leg Rest period 90-120 sec
SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT
Back squat Sets 3 Tempo/Method 1 pause

Notes : Pause for 3 seconds near the bottom of each rep. Stop around 2” before the lowest
point. Hold for 3 seconds, then go down completely and stand up. The reps will decrease
every week. You will need to increase the weight from week to week.
SET 1 2 3 4 5 6 7 8 9
REPS 5 5 5 5 5
RPE 6 7 8 8-9 9-10
WEIGHT
Military press Sets 3 Tempo/Method 1 pause

Notes : Pause for 3 seconds near the bottom of each rep. Stop at mouth level. Hold for 3
seconds, then go down to the shoulders and press up. The reps will decrease every week. You
will need to increase the weight from week to week.
SET 1 2 3 4 5 6 7 8 9
REPS 5 5 5 5 5
RPE 6 7 8 8-9 9-10
WEIGHT
Chest-supported Sets 3 Tempo/Method 1 pause

row Reps 5 Rest period 2-3 min
Notes : Pause for 3 seconds at the peak contraction. The reps will decrease every week. You
SET 1 2 3 4 5 6 7 8 9
REPS 5 5 5 5 5
RPE 6 7 8 8-9 9-10
WEIGHT

Seated row, Sets 3 Tempo/Method Hold peak 2 sec

neutral grip Reps 6-8 Rest period 90-120 sec
SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT
DB high incline Sets 3 Tempo/Method 2010

press (60 deg) Reps 6-8 Rest period 90-120 sec
SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT

Notes : The reps will decrease every week so you will need to add weight.
SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8
RPE 6 7 8 8-9 9-10
WEIGHT
Pendlay row, Sets 3 Tempo/Method 2010

supinated Reps 8 Rest period 2-3 min
SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8
RPE 6 7 8 8-9 9-10
WEIGHT
Deadlift from pins, Sets 3 Tempo/Method 2010

below knees Reps 8 Rest period 2-3 min
SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8
RPE 6 7 8 8-9 9-10
WEIGHT

Close-grip bench Sets 3 Tempo/Method Hold peak 2 sec

press Reps 6-8 Rest period 90-120 sec
SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT
Preacher curl Sets 3 Tempo/Method 2010

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT
Complex A
rest and move on to A3. You finish with 3 minutes of cardio after every set.
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 12-15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT
A4. Steady state cardio: equipment of your choice (threadmill, stairmaster, bike, elliptical,
etc.) 3 minutes. After the cardio you can rest 1-2 minutes.

Complex B
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 80m 80m 80m 80m 80m 80m
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT
WEEK 8

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 4 4 4
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 4 4 4
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 4 4 4
RPE 6 7 8 8-9 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 4 4 4
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 4 4 4
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 4 4 4
RPE 6 7 8 8-9 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT
Complex A
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 12-15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT

Complex B
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 80m 80m 80m 80m 80m 80m
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT
WEEK 9

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 3 3 3
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 3 3 3
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 3 3 3
RPE 6 7 8 8-9 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 3 3 3
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 3 3 3
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 5 5 3 3 3
RPE 6 7 8 8-9 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 4 4
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 4 4
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 4 4
RPE 6 7 8 8-9 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 6-8
RPE 6 7 8 8-9 9-10
WEIGHT
Complex A
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 12-15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT

Complex B
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 80m 80m 80m 80m 80m 80m
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT
WEEK 10
BODY TRANSFORMATION – BLOCK 4 – REALIZATION – WEEK 10

Notes : Lower the bar in 5 seconds. The number of sets will increase from week to week. If
you can maintain the same weights for all your sets, it’s solid.
SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6
RPE 6 7 8 8-9 9-10
WEIGHT

Walking lunges Sets 3 Tempo/Method Hold peak 2 sec

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

single leg Reps 10-12/leg Rest period 90-120 sec
SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
DB squat Sets 3 Tempo/Method Post-fatigue iso

Reps 8-10 Rest period 2-3 min
Notes : At the end of your set, hold the bottom position (still with tension) as long as
tolerable. The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid. Only do the holds on the work sets.
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 8-10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT
DB incline press Sets 3 Tempo/Method Post-fatigue iso

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 8-10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT
DB Romanian Sets 3 Tempo/Method Post-fatigue iso

deadlift Reps 8-10 Rest period 2-3 min
Notes : At the end of your set, hold the position just below the knees as long as tolerable. The
number of sets will increase from week to week. If you can maintain the same weights for all
your sets, it’s solid. Only do the holds on the work sets.
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 8-10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT

Lat pulldown wide Sets 3 Tempo/Method Hold peak 2 sec

pronated Reps 10-12 Rest period 90-120 sec
SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
DB shoulder press, Sets 3 Tempo/Method 2010

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
DB lateral raise Sets 3 Tempo/Method 2010

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Back squat Sets 3 Tempo/Method 3010

Notes : The number of sets will increase from week to week. If you can maintain the same
weights for all your sets, it’s solid.
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT
Incline bench press Sets 3 Tempo/Method 3010

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT
Bent over barbell Sets 3 Tempo/Method 3010

row pronated Reps 8-10 Rest period 2-3 min
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10
RPE 6 7 8 8-9 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
DB lying triceps Sets 3 Tempo/Method 2010

extension Reps 10-12 Rest period 90-120 sec
SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Complex A
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 12-15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT
A4. Steady state cardio: equipment of your choice (treadmill, stairmaster, bike, elliptical, etc.)
3 minutes. After the cardio you can rest 1-2 minutes.

Complex B
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 80m 80m 80m 80m 80m 80m
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT
B4. Steady state cardio: equipment of your choice (treadmill, stairmaster, bike, elliptical, etc.)
WEEK 11

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6 6
RPE 6 7 8 8-9 9-10 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6 6
RPE 6 7 8 8-9 9-10 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6 6
RPE 6 7 8 8-9 9-10 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 8-10 8-10 8-10
RPE 6 7 8 8-9 9-10 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 8-10 8-10 8-10
RPE 6 7 8 8-9 9-10 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 8-10 8-10 8-10
RPE 6 7 8 8-9 9-10 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10 8-10
RPE 6 7 8 8-9 9-10 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10 8-10
RPE 6 7 8 8-9 9-10 9-10
WEIGHT

row pronated Reps 8-10 Rest period 2-3 min
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10 8-10
RPE 6 7 8 8-9 9-10 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Complex A
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 12-15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT

Complex B
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 80m 80m 80m 80m 80m 80m
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT
WEEK 12

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6 6 6
RPE 6 7 8 8-9 9-10 9-10 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6 6 6
RPE 6 7 8 8-9 9-10 9-10 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6 6 6 6
RPE 6 7 8 8-9 9-10 9-10 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 8-10 8-10 8-10 8-10
RPE 6 7 8 8-9 9-10 9-10 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 8-10 8-10 8-10 8-10
RPE 6 7 8 8-9 9-10 9-10 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 8-10 8-10 8-10 8-10
RPE 6 7 8 8-9 9-10 9-10 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10 8-10 8-10
RPE 6 7 8 8-9 9-10 9-10 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10 8-10 8-10
RPE 6 7 8 8-9 9-10 9-10 9-10
WEIGHT

row Reps 8-10 Rest period 2-3 min
SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 8-10 8-10 8-10
RPE 6 7 8 8-9 9-10 9-10 9-10
WEIGHT


SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 10-12
RPE 6 7 8 8-9 9-10
WEIGHT
Complex A
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 15 15 12-15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT

Complex B
SET 1 2 3 4 5 6 7 8 9
REPS 15 15 15 12-15 12-15 12-15
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 80m 80m 80m 80m 80m 80m
RPE 6 7 8 8-9 8-9 8-9
WEIGHT

SET 1 2 3 4 5 6 7 8 9
REPS 250m 125m 250m 250m 250m 250m
RPE 6 9 9 9 9-10 9-10
WEIGHT

Christian Thibaudeau Men Transformation Plan Updated PDF

Uploaded by

Copyright:

Available Formats

Christian Thibaudeau Men Transformation Plan Updated PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Christian Thibaudeau Men Transformation Plan Updated PDF

Uploaded by

Copyright:

Available Formats

BODY

THE PRESCRIPTION GRID

First let’s look at what the program visually looks like.

4. The week you are on. The program lasts 12 weeks.

5. The weekday where this workout is done (ideally). In my programs I use a

You can also have the following information:

MORE ABOUT THE TEMPO…

BODY TRANSFORMATION CARDIO PROGRESSION

MONDAY – ECCENTRIC EMPHASIS

SECTION 1 – STRENGTH WORK

Back squat Sets 3 Tempo/Method 6 sec eccentric

Bench press Sets 3 Tempo/Method 6 sec eccentric

Romanian deadlift Sets 3 Tempo/Method 6 sec eccentric

(more on next page…)

SECTION 2 – TARGETED WORK

Leg press, feet Sets 3 Tempo/Method 2010

Lying leg curl Sets 3 Tempo/Method 2010

WEDNESDAY – ISOMETRIC EMPHASIS

SECTION 1 – STRENGTH WORK

Zercher squat Sets 3 Tempo/Method Iso pre-fatigue

Bench press Sets 3 Tempo/Method Iso pre-fatigue

Seated row, Sets 3 Tempo/Method Iso pre-fatigue

(more on next page…)

SECTION 2 – TARGETED WORK

Lat pulldown, Sets 3 Tempo/Method 2010

Pec deck machine Sets 3 Tempo/Method 2010

FRIDAY – CONCENTRIC EMPHASIS

SECTION 1 – STRENGTH WORK

Front squat Sets 3 Tempo/Method 3010

Close-grip bench Sets 3 Tempo/Method 3010

Deadlift from pins Sets 3 Tempo/Method 3010

(more on next page…)

SECTION 2 – TARGETED WORK

Rope triceps Sets 3 Tempo/Method 2010

Standing cable curl Sets 3 Tempo/Method 2010

SATURDAY – METABOLIC CONDITIONING

A1. Goblet squat Sets 4 Tempo/Method 2010

A2. Rowing Sets 4 Tempo/Method All-out

B1. DB thrusters Sets 4 Tempo/Method 2010

B2. Prowler Sets 4 Tempo/Method Walking

MONDAY – ECCENTRIC EMPHASIS

SECTION 1 – STRENGTH WORK

Back squat Sets 3 Tempo/Method 8 sec eccentric

Incline bench press Sets 3 Tempo/Method 8 sec eccentric

Romanian deadlift Sets 3 Tempo/Method 8 sec eccentric

(more on next page…)

SECTION 2 – TARGETED WORK

Leg press, feet Sets 3 Tempo/Method 2010

Lying leg curl Sets 3 Tempo/Method 2010

WEDNESDAY – ISOMETRIC EMPHASIS

SECTION 1 – STRENGTH WORK

Zercher squat Sets 3 Tempo/Method Iso pre-fatigue

Bench press Sets 3 Tempo/Method Iso pre-fatigue

Seated row, Sets 3 Tempo/Method Iso pre-fatigue

(more on next page…)

SECTION 2 – TARGETED WORK

Lat pulldown, Sets 3 Tempo/Method 2010

Pec deck machine Sets 3 Tempo/Method 2010

FRIDAY – CONCENTRIC EMPHASIS