Dear Jake, This prograim is specifically tailord to get you back into training.
"Law of Intertia: An object at rest will remain at rest until an external force acts upon it & an obj
"It's easier to push a box once it starts moving because kinetic friction (the force resisting motio
kinetic friction takes over, which is weaker, making it easier to keep the box sliding.
Long story short, if go, keep going easy, if stop, start going hard.
6 Week Mesocycle Week 1
Days Exercises Sets Load Reps
Squat 1 Empty Bar 10
Deadlift 1 15LB Each Side 10
Bench 1 Empty Bar 10
Day 1
Deadlift 1 15LB Each Side 10
Squat 1 Empty Bar 10
Bench 1 Empty Bar 10
Day 2
Cycle through this workout until you finish it. Don’t worry about the weeks and doing 2 sessions
overload through sets and reps. Notice week 2 same sets as week 1 but added 2 reps. Week 3 s
just once appraoch to progressive overload. This should get you into training independently and
َّل
ِبْس ِم ٱل ِه ٱلَّر ْح َم ٰـِن ٱلَّر ِح يِم
aining.
l force acts upon it & an object in motion will remain in motion until an external force acts upon it."
on (the force resisting motion) is lower than static friction (the force resisting the start of motion).When the b
the box sliding.
Jake
ek 1 Week 2 Week 3
Intensity Sets Load Reps Intensity Sets Load Reps
1 Empty Bar 12 2 Empty Bar 12
1 15LB Each Side 12 2 15LB Each Side 12
1 Empty Bar 12 2 Empty Bar 12
1 15LB Each Side 12 2 15LB Each Side 12
1 Empty Bar 12 2 Empty Bar 12
1 Empty Bar 12 2 Empty Bar 12
weeks and doing 2 sessions per week. Doing less and being hungry for more is better than doing too much a
but added 2 reps. Week 3 same reps as week 2 but added 1 set. Also, the order of exercises change, one da
training independently and condition your body enough for future hypertrophy and strength programs.
ِبْس ِم ٱلَّلِه ٱلَّر
orce acts upon it."
start of motion).When the box is at rest, static friction holds it in place and requires a higher force to overcom
ek 3 Week 4 Week 5
Intensity Sets Load Reps Intensity Sets Load Reps
2 Empty Bar 14 3 Empty Bar 14
2 15LB Each Side 14 3 15LB Each Side 14
2 Empty Bar 14 3 Empty Bar 4
2 15LB Each Side 14 3 15LB Each Side 14
2 Empty Bar 14 3 Empty Bar 14
2 Empty Bar 14 3 Empty Bar 14
etter than doing too much and burning out. It keeps the weight light, the time and effort very little, and teach
of exercises change, one day squats first, the other deadlifts first. Bench is left at the end due to it being the
nd strength programs.
es a higher force to overcome. Once the box starts moving,
ek 5 Week 6 (AMRAP TEST)
Intensity Sets Load Reps Intensity
3 Empty Bar 16
3 15LB Each Side 16
3 Empty Bar 16
3 15LB Each Side 16
3 Empty Bar 16
3 Empty Bar 16
effort very little, and teaches you the concept of progressive
the end due to it being the least taxing on the body. This is
#VALUE!
You don’t have to use this nutrition calculator but it should help you see through the diffe
Weight (kg) Daily
Activity Level Macro
Protein
Fat
Activity Level # Carbs
Sedentary, looking to lose fat 10 Total Calories / Day
Sedentary, looking to maintain weight 12
Sedentary, looking to gain weight 16 Weekly
Moderately Active, looking to lose fat 12 Macro
Moderately Active, looking to maintain weight 14 Protein
Moderately Active, looking to gain weight 18 Fat
Very Active, looking to lose fat 14 Carbs
Very Active, looking to maintain weight 16 Total Calories / Week
Very Active, looking to gain weight 20
you see through the different samples on how weekly calories matter and not daily calories. I hope this helps yo
calories.
Daily Sample 1 (Linear) Sample 2 (1 Cheat Da
Grams Calories Protein 0
0 0 Fat 0
Day 1 Day 1
0 0 Carbs 0
0 0 Calories 0
Total Calories / Day 0 Protein 0
Fat 0
Day 2 Day 2
Weekly Carbs 0
Grams Calories Calories 0
0 0 Protein 0
0 0 Fat 0
Day 3 Day 3
0 0 Carbs 0
Total Calories / Week 0 Calories 0
Protein 0
Fat 0
Day 4 Day 4
Carbs 0
Calories 0
Protein 0
Fat 0
Day 5 Day 5
Carbs 0
Calories 0
Protein 0
Fat 0
Day 6 Day 6
Carbs 0
Calories 0
Protein 0
Fat 0
Day 7 Day 7
Carbs 0
Calories 0
Weekly Calories 0 Weekly Calories
alories. I hope this helps you in understanding how energy balance works when it comes to food intake and
Sample 2 (1 Cheat Day) Sample 3 (2 Cheat Days) Sample 4 (Zigzag)
Protein 0 Protein 0 Protein
Fat 0 Fat 0 Fat
Day 1 Day 1
Carbs 0 Carbs 0 Carbs
Calories 0 Calories 0 Calories
Protein 0 Protein 0 Protein
Fat 0 Fat 0 Fat
Day 2 Day 2
Carbs 0 Carbs 0 Carbs
Calories 0 Calories 0 Calories
Protein 0 Protein 0 Protein
Fat 0 Fat 0 Fat
Day 3 Day 3
Carbs 0 Carbs 0 Carbs
Calories 0 Calories 0 Calories
Protein 0 Protein 0 Protein
Fat 0 Fat 0 Fat
Day 4 Day 4
Carbs 0 Carbs 0 Carbs
Calories 0 Calories 0 Calories
Protein 0 Protein 0 Protein
Fat 0 Fat 0 Fat
Day 5 Day 5
Carbs 0 Carbs 0 Carbs
Calories 0 Calories 0 Calories
Protein 0 Protein 0 Protein
Fat 0 Fat 0 Fat
Day 6 Day 6
Carbs 0 Carbs 0 Carbs
Calories 0 Calories 0 Calories
Protein 0 Protein 0 Protein
Fat 0 Fat 0 Fat
Day 7 Day 7
Carbs 0 Carbs 0 Carbs
Calories 0 Calories 0 Calories
Weekly Calories 0 Weekly Calories 0 Weekly Calories
food intake and
le 4 (Zigzag)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
