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• Tristian Chesters

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5-DAY FULL BODY CYCLE

Day 1: Thighs & Calves Day 2: Chest & Abs Day 3: Back & Calves Day 4: Deltz, Trapz & Abs Day 5: Biceps & Triceps

Progressive Overload For your main compound movements, once you can complete an exercise for 3 sets of 8, aim for 3x9, then 3x10. Once 10 reps has been achieved increase the load by 2.5kgs and return to 3x8 to repeat the cycle. Rest times are 120 seconds for compound movements and 60 seconds for isolation exercises. Isolation exercises will be in the higher rep ranges Be sure to read the training notes I have written on certain exercises prior to your training session.





Training Split: Chest & Abs

Exercise



Sets/Reps

Rest

Warm Up Sets: Barbell Bench Press

Set 1: 15 reps Set 2: 10 reps

60 seconds

Barbell Bench Press

4 sets of 6 reps

120 seconds

Incline Dumbbell Press

4 sets of 6 reps (25% drop set on last set)

120 seconds

Cable Crossovers

3 sets of 21 reps (strip weight as necessary to reach reps)

60 seconds

Weighted Chest Dips

3 sets of 10 reps

60 seconds

Weighted Decline Crunches

3 sets of 12 reps

60 seconds

Weighted Planks

3 sets of 1 minute holds

60 seconds

Dumbbell Side Bends

3 sets of 15 reps per side

60 seconds

Weight/Reps



Training Split: Back & Calves

Exercise



Sets/Reps

Rest

Warm Up Sets: Deadlifts

Set 1: 10 reps Set 2: 8 reps

60 seconds

Deadlifts

3 sets of 6 reps

120 seconds

One Arm Dumbbell Row

4 sets of 6 reps per arm

120 seconds

Close-Grip Pulldown

4 sets of 8 reps

60 seconds

T-Bar Row

3 sets of 10 reps

60 seconds

Weighted Chin Ups (Wide-Grip)

4 sets till failure

60 seconds

Calf Raises (on Leg Press Machine)

3 sets of 21 reps

60 seconds

Standing Calf Raises

3 sets of 12 reps

60 seconds

Weight/Reps



Training Split: Delts & Trapz

Exercise



Sets/Reps

Rest

Warm Up Sets: Standing Military Press

Set 1: 15 reps Set 2: 12 reps

60 seconds

Standing Military Press

4 sets of 6 reps

120 seconds

Reverse Lateral Raises

3 sets of 8 reps

60 seconds

Rear Delt Fly (on Incline Bench)

4 sets of 8 reps

60 seconds

Barbell Shrugs

4 sets of 12 reps

60 minutes

Weighted Decline Crunches

3 sets of 12 reps

60 seconds

Hanging Reverse Crunches (Weighted)

3 sets of 8 reps

60 seconds

Seated Barbell Twists

2 sets of 30-40 reps per side

60 seconds

Weight/Reps



Training Split: Biceps & Triceps

Exercise



Sets/Reps

Rest

Warm Up Sets: Standing Barbell Curls

Set 1: 15 reps Set 2: 10 reps

60 seconds

Standing Barbell Curls

4 sets of 6 reps

90 seconds

Hammer Curls

3 sets of 10 reps

60 seconds

Reverse Barbell Curls (on preacher bench)

3 sets of 10 reps

60 seconds

Close-Grip Bench Press

4 sets of 6 reps

60 seconds

Skull Crushers (with EZ-bar or straight bar)

3 sets of 10 reps

60 seconds

Tricep Dips (weighted)

3 sets of 10 reps (25% dropset on last set)

60 seconds

Tricep Pressdown Cable Curls (superset)

3 sets till failure

60 seconds

Weight/Reps



Training Split: Thighs & Calves

Exercise



Sets/Reps

Rest

Warm Up Sets: Barbell Back Squats (Rack)

Set 1: 15 reps Set 2: 10 reps

60 seconds

Barbell Back Squats (Rack)

5 sets of 5 reps

120 seconds

Leg Press (ascending pyramid)

Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps Set 5: 4 reps

120 seconds

Stiff Leg Deadlifts

3 sets 6 reps

120 seconds

Bulgarian Split Leg Squat

3 sets of 15 reps per leg

60 seconds

Front Squat

3 sets of 8 reps

60 seconds

Leg Extension Seated/Lying Leg Curls (superset)

3 sets of 12 reps 3 sets of 12 reps (25% dropset on last set)

60 seconds

Standing Calf Raises

4-5 sets of 15 reps

1 minute

Weight/Reps



Training Notes Squats: To be done deep and with proper form and technique. You must

go to or past parallel; this means your hip crease should be below your knee cap. For the dropset do AMRAP (as many reps as possible. Stiff Leg Deadlifts: Keep legs stiff but a slight bend in the knees is

permitted. Keep back arched throughout the movement to avoid injury. Squeeze your pelvis into the bar and contract your glutes at the top of the movement. When lifting bar, be sure to push heels firmly into the ground. Leg Extensions: Hold and tense your quadriceps for 1-second at the top

of the contraction for a killer burn, Walking Lunges: Perform with kettlebells if you need help with balance.

Take long and wide strides, whilst ensuring the knee is aligned with the ankle and behind the toe.





Weighted Decline Crunches: Skip the load if you’re currently unable to

do 20 crunches without weight, Begin with a 5kg plate in your hands, if that’s too easy shoot for a 10kg plate, etcetera. Over time, be sure to increase the load. Contract (i.e., tense) your abs at the top of the movement as though you were about to receive a blow to the stomach. Weighted Plank: Again, if you struggle to hold a plank for 1 minute

without weight, then either skip the weight for now or slowly build up to it, e.g., 30-seconds weighted, 30-seconds unweighted. Continue with this until you’re able to hold 20kgs on your back for 3 sets of 1 minute holds. Once this is achieved, increase either the time or weight. Cable Crunches: Set the pulley to a high mark on the cable tower. Hold

a rope attachment behind your head and kneel towards the ground to crunch or contract your abs. I prefer allowing my elbows to touch either the ground or knees to mark a completed rep.





Bench Press: Strict form is imperative. The bar must lightly touch the

chest rather than bounce of the chest with elbows going lateral. For the dropset do AMRAP (as many reps as possible) Incline Bench Press: Great for targeting the upper pecs. Ensure reps

are slow and controlled. Opt for either the smith machine or incline machine if you’re uncomfortable with using free weights. Lateral Side Raises: These can be done seated or standing. I prefer

seated for solid form. Rear Delt Flys: Can be performed on a fly machine, bent over, or lying

forward on an incline bench. I prefer the latter. Tricep Pushdowns: Can be performed with a straight bar or rope. Overhead Tricep Extensions: Preferably set a cable to a low pulley and

use a rope attachment. I like to alternate cable extensions with dumbbell extensions.





Overhead Press: Keep a tight core, feet planted and glutes tensed.

Hands should remain at shoulder width. Ensure the bar comes all the way down to the chest/clavicle during the eccentric phase of the movement. Cable Face Pulls: Facing a high pulley with a rope or dual handles

attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground. Narrow Grip Pulldowns: Pull the cable right down to the top of your

chest whilst pulling through the elbows. Contract your back for maximum muscle engagement. One Arm Dumbbell Rows: Keep the back arched. Too many people lift

too heavy on this exercise, rounding their back whilst throwing the weight around. Avoid that. Instead, focus on a slow, controlled tempo, and be sure to hold the weight for 1-second at the top of the movement.





Dumbbell Curls: Begin with a locked out tricep in a neutral hammer grip

position by your side. Curl the weight upwards and twist your forearm so that the palm of your hand faces the ceiling. Be sure to emphasise the twist. At the top of every rep, tense the bicep. Likewise, at the bottom of every rep lock out your tricep for full range of motion. Hammer Curls: Begin with a locked out tricep in a neutral hammer grip

position by your side. Curl the weight upwards, but this time don’t twist your forearm. Imagine you are trying to get your pinky finger as close to the delt as possible. Barbell/Dumbbell Shrugs: Hold and squeeze the trapz for one second

at the top of the movement, then slowly lower the weight back down again.





x1 Body | x1 Chance π