Training Project

Ripped Bro Training

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Ripped Bro Training Project Merilee Restucci 4/21/2018

Ripped Bro Training

2 Table of Contents

Client Information: ........................................................................................................................3 Risk Classification: ......................................................................................................................3 Client Goals: .................................................................................................................................3 Client Supplementation: ...............................................................................................................4 Pre-exercise Testing: ....................................................................................................................5 Training Prescription: ...................................................................................................................5 Training Plan rationale: ................................................................................................................5 Training Plan – Short Term:.........................................................................................................6 Training Plan – Long Term: .........................................................................................................7 Data: ................................................................................................................................................8 Conclusion: .....................................................................................................................................8 Appendix A: Microcycle ................................................................................................................9 Appendix B: Macrocycle .............................................................................................................15 Works Cited: ................................................................................................................................16

Ripped Bro Training

3 Client Information

Client is a 20-year-old male who is also a full-time college student and full-time employee. Client has done hard weight room training in the past and has experienced a 15lb muscle gain in the past year. Client would like recommendations for supplements that could assist in speeding up the muscle gain process. The client’s goal is to gain 40lbs of muscle mass in the next six months. Risk Classification Client’s history shows a low risk with no family history of CV complications or risk equivalents. Based on this there will be no need for further medical testing. Client suffered a bicep strain in the past so care will be taken to evaluate stability and prevent reoccurrence of the injury. Client Goals Client has an unrealistic goal of a 40lb gain in six months. Taking the client’s past gain of 15lbs in one year, a more realistic goal of 2lb gain per month was reached (Rosenbrock, 2015). Genetic ceilings and the inverse relationship of muscular fitness and muscular gains were also discussed. Main Goal: 12lb muscle gain in six months. Micro Goal #1: 2lb muscle gain by the end of month one and each month thereafter. Step #1: Proper form of all lifts Step #2: Follow prescribed plan for proper lift order and alternating weight loads Step #3: 10% increase in weight load each week

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Step #4: Meet with nutritionist for proper nutrition plan Micro Goal #2: Incorporate 150 minutes of cardio activity each week Step #1: Introduction of HIIT program Step #2: Include five mins light cardio in warm up program Step #3: Include 60 mins cardio based active recovery weekly Client Supplementation Client has requested information on supplements that may increase the rate of muscle gain. Recommendations are based on research done and presented with the caveat that further discussion should be had when client meets with the nutritionist. Creatine monohydrate has become a staple among weightlifters and has no history of health risks when taken properly. In addition to enhancing maximal effort muscle contractions, muscle mass and strength adaptations, and enhanced recovery, other health benefits have been discovered. It is suggested the client ingest 0.3g/kg body weight 4 times daily for 5-7 days and 3-5 g/day to maintain elevated stores (Almada et.al, 2017). BCAA’s are another popular supplement used by weightlifters. It has been shown to increase skeletal muscle protein synthesis and/or decrease muscle protein degradation (Aragon, et.al., 2014), and decrease delayed onset muscle soreness (Bajotto, et.al, 2010). A recommendation of a BCAA drink prior to strength training be added. While there are numerous other supplements widely marketed for weightlifters the majority lack scientific proof of performance increases.

Ripped Bro Training

5 Pre-exercise Testing

Client’s goal is based on appearance, so testing will start with collecting baseline information. Resting HR and BP will be taken. Anthropometric measurements will follow including height, weight, and BMI. Circumference measurements will be taken at the following sites: Arm midway between the acromion and olecranon process, forearm at the maximal circumference, chest across nipple line, abdomen at the umbilicus, waist at narrowest point, midthigh midway between the hip and knee, and calf midway between the knee and ankle at the maximal circumference. BIA scanning will be performed at biceps, chest, and quadriceps. Muscular fitness testing will be conducted to ascertain beginning work load. Bench and leg press weight ratios and one repetition maximums (1-RM) testing will be done. For the 1RM, a 4-RM will be used to calculate 1-RM to avoid injury. Testing will be done with the bench press and squat test on day one. The deadlift and overhead press will be done after three rest days. A push-up test will be conducted to determine the level of muscular endurance. Training Prescription Training Plan Rationale With the client’s main goal being physical appearance through muscle gain, the prescribed training plan will focus on building muscle. For overall health benefits such as improved cardiovascular function, elimination of body fat, and increased endurance, a strength based cardio routine will be implemented. Research has found that instituting a daily undulating periodization (DUP) schedule has resulted in higher gains than traditional linear periodization (Ball, et. Al. 2002). To further enhance the DUP schedule, varying workloads and rest periods will be used. Such variances

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have been shown to stimulate increases in muscle strength and hypertrophy by targeting mechanical and metabolic mechanisms. A larger percentage of muscle fibers can see gains via heavy loading, therefore one heavy load day will be incorporated each week (Fukuda, et.al., 2015). The cardio plan prescribed for the client is in the format of short High Intensity Interval Training (HIIT). HIIT is being prescribed to improve the client’s anaerobic capacity which will in turn assist in muscle gain. Along with the increase in anaerobic capacity the strength components of this workout will complement muscular development and the shortened length will reduce risk of muscle loss. Research has shown that an increase in endurance training causes a loss of muscle as energy stores necessary for muscular development can be depleted by the long endurance activities (Anderson, et.al. 2012). The flexibility plan will incorporate both dynamic stretching and static stretching. Dynamic stretching will be used in the warm-up portion of the workout to maximize ROM. Static stretching will be used post workout to improve and maintain flexibility. Training Plan – Short Term The client’s one month short-term plan (Appendix A) incorporates flexibility, cardio, and strength. To accomplish the client’s goal, strength training is the main focus. An alternating weight load and DUP schedule are implemented. The strength program has been designed to work full body major muscle groups three times per week. Accessory muscles, while worked as synergists during full body workouts, will be specifically addressed one time per week. Client will work with the trainer during all strength workouts.

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The cardio segment of the training schedule will be done on the client’s own time. This will allow for a minimum of six hours rest after the strength workout. Research has shown to help alleviate concurrent training interference, sufficient rest should be taken between the two different modes of work (Babault, et.al., 2014). Along with sufficient rest periods, cardio will be kept to a minimum to further reduce possibility of muscle loss through long cardio sessions. To elaborate, the myofibrillar protein synthesis gained from resistance training can be decreased by the endurance training which inhibits the elongation factors responsible for increasing protein synthesis (Anderson, et.al., 2012). Training Plan – Long Term The long-term plan (Appendix B) has been designed following the DUP/weight variance schedule. Strength, flexibility, and cardio routines will be changed each month to avoid muscle adaptations. To summarize: 1. Muscle mass gain is the primary focus to meet the client’s goal. Strength routines will be comprised of a. One Full-body Hypertrophy day b. One Full-body Heavy load day c. One Full-body Endurance day d. One Accessory muscle day 2. Cardio will be utilized for overall health and body fat elimination, and increased endurance. Cardio routines will be comprised of a. Three 20-minute HIIT workouts b. One 60-minute active recovery day

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3. Flexibility will be incorporated to increase ROM and maintain proper form. Flexibility will be comprised of a. Dynamic stretching after cardio warm up b. Static stretching after workout routine Data Regular testing will be conducted to record improvements. However, given the client’s initial unrealistic goal, to reduce the risk of discouragement, circumference measurements will only be completed at the half-way and end marks. Client progress will be tracked by the following methods: 1. 1-RM testing to be completed the first week of each month 2. Anthropometric and BIA scans will be completed bi-monthly and final day. 3. Circumference measurements will be taken at the beginning of the 3 rd month and final day of training. Conclusion The client has demonstrated the necessary commitment and dedication required to achieve the goal of a 12lb muscle gain in six months. However, adherence to the prescribed training plan and dietary recommendations from the nutritionist are crucial elements for success. Considering the client’s eagerness, overtraining and inadequate recovery times may become an issue. The trainer will monitor and address this should these situations arise.

Ripped Bro Training

Appendix A Week 1

Monday WU - 5 min CR Tread 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotatations 10x

Tuesday Rest

Wednesday WU - 5 min CR Row 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotations 10x

Thursday Rest

Friday WU - 5 min CR Tread 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotatations 10x

Saturday WU - 5 min CR Row 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotations 10x Air punch 10x ea Chest open/close 10x Woodchop 10x ea Butt kicks 10x ea Lunges 10x ea Calf raises 10x Ankle circles 12x Strength 90 sec rest btw sets 70% 1RM Chinups 4/6 Barbell Row 3/8 Tricep kickback 3/8 DB Calf Raise 4/8 RPE 5 Weighted crunch 4/10 RPE 5 CD 10 min Static Stretch 4/10 secs ea Neck lateral flexion Arm across chest Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose

Arm circles 10x Chest arms prone/supine 10x ea Standing bicycles 10x ea Half squat 10x Straight leg march 10x Ankle circles 12x Strength - Hypertrophy 90 sec rest btw sets 3/10 70% 1RM Full Barbell Squat Deadlift Barbell Bentover Row Benchpress Lateral Raise

Air punch 10x ea Chest open/close 10x Woodchop 10x ea Butt kicks 10x ea Lunges 10x ea Calf raises 10x Ankle circles 12x Strength - Power Heavy Load 120 sec rest btw sets 3/6 85% 1RM Full Barbell Squat Deadlift Barbell Bentover Row

Arm circles 10x Chest arms prone/supine 10x ea Standing bicycles 10x ea Half squat 10x Straight leg march 10x Ankle circles 12x Strength -Endurance 60 sec rest btw sets 3/10 60% 1RM Full Barbell Squat Deadlift Barbell Bentover Row Benchpress Lateral Raise

Barbell Push Sit up 3/15 RPE 4 CD 10 min Static Stretch 4/10 secs ea Neck lateral flexion Arm across chest Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose 6 hour Break WU - 5 min jog 60% HRmax CR - 20 min HIIT 77-95% HRmax 3/30 secs / 60 min rest

Benchpress Lateral Raise Barbell Push Sit up 3/15 RPE 5 CD 10 min Static Stretch 4/10 secs ea Neck lateral flexion Arm across chest Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose

Barbell Push Sit up 3/15 RPE 4 CD 10 min Static Stretch 4/10 secs ea Neck lateral flexion Arm across chest Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose 6 hour Break WU - 5 min jog 60% HRmax CR - 20 min HIIT 77-95% HRmax 3/30 secs / 60 min rest

Plank tap Tuck Jump Mountain Climbers

6 hour Break WU - 5 min jog 60% HRmax CR - 20 min HIIT 77-95% HRmax 3/30 secs / 60 min rest Plank tap

Plank tap Tuck Jump Mountain Climbers

Sunday Active Recovery CR 60 min cycle 65% HRmax 5 min Dyn Stretch Neck Rotatations 10x Arm circles 10x Chest arms prone/supine 10x ea Standing bicycles 10x ea Half squat 10x Straight leg march 10x Ankle circles 12x 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra

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Lateral Jump Power jack/ 12 lb med ball Explosive Sumo squat Bicycle Speed Skate Full Burpee Pop jack CD 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra

Week 2

10% wt increase 5% wt increase

Monday WU - 5 min CR Tread 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotatations 10x

Tuesday Rest

Tuck Jump Mountain Climbers Lateral Jump Power jack/ 12 lb med ball Explosive Sumo squat Bicycle Speed Skate Full Burpee Pop jack CD 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra Wednesday WU - 5 min CR Row 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotations 10x

Lateral Jump Power jack/ 12 lb med ball Explosive Sumo squat Bicycle Speed Skate Full Burpee Pop jack CD 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra

Thursday Rest

Friday WU - 5 min CR Tread 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotatations 10x

Saturday WU - 5 min CR Row 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotations 10x Air punch 10x ea Chest open/close 10x Woodchop 10x ea Butt kicks 10x ea Lunges 10x ea Calf raises 10x Ankle circles 12x Strength 90 sec rest btw sets 70% 1RM Chinups 4/6 Barbell Row 3/8 Tricep kickback 3/8 DB Calf Raise 4/8 RPE 5 Weighted crunch 4/10 RPE 5 CD 15 min Static Stretch 4/15 secs ea Neck lateral flexion Arm across chest

Arm circles 10x Chest arms prone/supine 10x ea Standing bicycles 10x ea Half squat 10x Straight leg march 10x Ankle circles 12x Strength - Hypertrophy 90 sec rest btw sets 3/10 70% 1RM Full Barbell Squat Deadlift Barbell Bentover Row Benchpress Lateral Raise

Air punch 10x ea Chest open/close 10x Woodchop 10x ea Butt kicks 10x ea Lunges 10x ea Calf raises 10x Ankle circles 12x Strength - Power Heavy Load 120 sec rest btw sets 3/6 85% 1RM Full Barbell Squat Deadlift Barbell Bentover Row

Arm circles 10x Chest arms prone/supine 10x ea Standing bicycles 10x ea Half squat 10x Straight leg march 10x Ankle circles 12x Strength -Endurance 60 sec rest btw sets 3/10 60% 1RM Full Barbell Squat Deadlift Barbell Bentover Row Benchpress Lateral Raise

Barbell Push Sit up 3/15 RPE 4 CD 15 min Static Stretch 4/15 secs ea Neck lateral flexion Arm across chest

Benchpress Lateral Raise Barbell Push Sit up 3/15 RPE 5 CD 15 min Static Stretch 4/15 secs ea

Barbell Push Sit up 3/15 RPE 4 CD 15 min Static Stretch 4/15 secs ea Neck lateral flexion Arm across chest

Sunday Active Recovery CR 60 min cycle 65% HRmax 5 min Dyn Stretch Neck Rotatations 10x Arm circles 10x Chest arms prone/supine 10x ea Standing bicycles 10x ea Half squat 10x Straight leg march 10x Ankle circles 12x 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra

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Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose 6 hour Break WU - 5 min jog 60% HRmax CR - 20 min HIIT 77-95% HRmax 3/30 secs / 60 min rest

Neck lateral flexion Arm across chest Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose

Plank tap Tuck Jump Mountain Climbers Lateral Jump Power jack/ 12 lb med ball Explosive Sumo squat Bicycle Speed Skate Full Burpee Pop jack CD 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra

Week 3

Monday WU - 5 min CR Tread 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotatations 10x Arm circles 10x Chest arms prone/supine 10x ea Standing bicycles 10x ea

Tuesday Rest

6 hour Break WU - 5 min jog 60% HRmax CR - 20 min HIIT 77-95% HRmax 3/30 secs / 60 min rest Plank tap Tuck Jump Mountain Climbers Lateral Jump Power jack/ 12 lb med ball Explosive Sumo squat Bicycle Speed Skate Full Burpee Pop jack CD 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra Wednesday WU - 5 min CR Row 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotations 10x Air punch 10x ea Chest open/close 10x Woodchop 10x ea

Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose 6 hour Break WU - 5 min jog 60% HRmax CR - 20 min HIIT 77-95% HRmax 3/30 secs / 60 min rest

Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose

Plank tap Tuck Jump Mountain Climbers Lateral Jump Power jack/ 12 lb med ball Explosive Sumo squat Bicycle Speed Skate Full Burpee Pop jack CD 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra

Thursday Rest

Friday WU - 5 min CR Tread 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotatations 10x

Saturday WU - 5 min CR Row 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotations 10x

Arm circles 10x Chest arms prone/supine 10x ea Standing bicycles 10x ea

Air punch 10x ea Chest open/close 10x Woodchop 10x ea

Sunday Active Recovery CR 60 min cycle 65% HRmax 5 min Dyn Stretch Neck Rotatations 10x Arm circles 10x Chest arms prone/supine 10x ea Standing bicycles 10x ea Half squat 10x

Ripped Bro Training

10% wt increase 5% wt increase

12

Half squat 10x Straight leg march 10x Ankle circles 12x Strength - Hypertrophy 90 sec rest btw sets 3/10 70% 1RM Full Barbell Squat Deadlift Barbell Bentover Row Benchpress Lateral Raise

Butt kicks 10x ea Lunges 10x ea Calf raises 10x Ankle circles 12x Strength - Power Heavy Load 120 sec rest btw sets 3/6 85% 1RM Full Barbell Squat Deadlift Barbell Bentover Row

Half squat 10x Straight leg march 10x Ankle circles 12x Strength -Endurance 60 sec rest btw sets 3/10 60% 1RM Full Barbell Squat Deadlift Barbell Bentover Row Benchpress Lateral Raise

Barbell Push Sit up 3/15 RPE 4 CD 15 min Static Stretch 3/20 secs ea Neck lateral flexion Arm across chest Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose 6 hour Break WU - 5 min jog 60% HRmax CR - 20 min HIIT 77-95% HRmax 3/30 secs / 60 min rest

Benchpress Lateral Raise Barbell Push Sit up 3/15 RPE 5 CD 15 min Static Stretch 3/20 secs ea Neck lateral flexion Arm across chest Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose

Barbell Push Sit up 3/15 RPE 4 CD 15 min Static Stretch 3/20 secs ea Neck lateral flexion Arm across chest Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose 6 hour Break WU - 5 min jog 60% HRmax CR - 20 min HIIT 77-95% HRmax 3/30 secs / 60 min rest

Plank tap Tuck Jump Mountain Climbers Lateral Jump Power jack/ 12 lb med ball Explosive Sumo squat Bicycle Speed Skate Full Burpee Pop jack CD 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring

6 hour Break WU - 5 min jog 60% HRmax CR - 20 min HIIT 77-95% HRmax 3/30 secs / 60 min rest Plank tap Tuck Jump Mountain Climbers Lateral Jump Power jack/ 12 lb med ball Explosive Sumo squat Bicycle Speed Skate Full Burpee Pop jack CD 5 min Static Stretch 3/10 secs ea 4 pt neck flexion

Plank tap Tuck Jump Mountain Climbers Lateral Jump Power jack/ 12 lb med ball Explosive Sumo squat Bicycle Speed Skate Full Burpee Pop jack CD 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring

Butt kicks 10x ea Lunges 10x ea Calf raises 10x Ankle circles 12x Strength 90 sec rest btw sets 70% 1RM Chinups 4/6 Barbell Row 3/8 Tricep kickback 3/8 DB Calf Raise 4/8 RPE 5 Weighted crunch 4/10 RPE 5 CD 15 min Static Stretch 3/20 secs ea Neck lateral flexion Arm across chest Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose

Straight leg march 10x Ankle circles 12x 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra

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Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra

Week 4

Deload Reduced load longer rest

Monday WU - 5 min CR Tread 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotatations 10x

Tuesday Rest

Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra Wednesday WU - 5 min CR Row 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotations 10x

Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra

Thursday Rest

Friday WU - 5 min CR Tread 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotatations 10x

Saturday WU - 5 min CR Row 1 min 60% HRmax 4 min 65% HRmax 5 min Dyn Stretch Neck Rotations 10x Air punch 10x ea Chest open/close 10x Woodchop 10x ea Butt kicks 10x ea Lunges 10x ea Calf raises 10x Ankle circles 12x Strength 120 sec rest btw sets 60% 1RM Chinups 4/6 Barbell Row 3/8 Tricep kickback 3/8 DB Calf Raise 4/8 RPE 5 Weighted crunch 4/10 RPE 5 CD 15 min Static Stretch 3/20 secs ea Neck lateral flexion Arm across chest Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose

Arm circles 10x Chest arms prone/supine 10x ea Standing bicycles 10x ea Half squat 10x Straight leg march 10x Ankle circles 12x Strength - Hypertrophy 120 sec rest btw sets 3/10 60% 1RM Full Barbell Squat Deadlift Barbell Bentover Row Benchpress Lateral Raise

Air punch 10x ea Chest open/close 10x Woodchop 10x ea Butt kicks 10x ea Lunges 10x ea Calf raises 10x Ankle circles 12x Strength - Power Heavy Load 180 sec rest btw sets 3/6 70% 1RM Full Barbell Squat Deadlift Barbell Bentover Row

Arm circles 10x Chest arms prone/supine 10x ea Standing bicycles 10x ea Half squat 10x Straight leg march 10x Ankle circles 12x Strength -Endurance 90 sec rest btw sets 3/10 50% 1RM Full Barbell Squat Deadlift Barbell Bentover Row Benchpress Lateral Raise

Barbell Push Sit up 3/15 RPE 4 CD 15 min Static Stretch 3/20 secs ea Neck lateral flexion Arm across chest Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose 6 hour Break WU - 5 min jog 60% HRmax CR - 20 min HIIT 77-95% HRmax

Benchpress Lateral Raise Barbell Push Sit up 3/15 RPE 5 CD 15 min Static Stretch 3/20 secs ea Neck lateral flexion Arm across chest Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose

Barbell Push Sit up 3/15 RPE 4 CD 15 min Static Stretch 3/20 secs ea Neck lateral flexion Arm across chest Chest stretch Tricep stretch Side Bend Quad stretch seated hamstring stretch Butterfly stretch Supine knees to chest Child's Pose 6 hour Break WU - 5 min jog 60% HRmax CR - 20 min HIIT 77-95% HRmax

6 hour Break

Sunday Active Recovery CR 60 min cycle 65% HRmax 5 min Dyn Stretch Neck Rotatations 10x Arm circles 10x Chest arms prone/supine 10x ea Standing bicycles 10x ea Half squat 10x Straight leg march 10x Ankle circles 12x 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra

Ripped Bro Training 3/30 secs / 60 min rest Plank tap Tuck Jump Mountain Climbers Lateral Jump Power jack/ 12 lb med ball Explosive Sumo squat Bicycle Speed Skate Full Burpee Pop jack CD 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra

14 WU - 5 min jog 60% HRmax CR - 20 min HIIT 77-95% HRmax 3/30 secs / 60 min rest Plank tap Tuck Jump Mountain Climbers Lateral Jump Power jack/ 12 lb med ball Explosive Sumo squat Bicycle Speed Skate Full Burpee Pop jack CD 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra

3/30 secs / 60 min rest Plank tap Tuck Jump Mountain Climbers Lateral Jump Power jack/ 12 lb med ball Explosive Sumo squat Bicycle Speed Skate Full Burpee Pop jack CD 5 min Static Stretch 3/10 secs ea 4 pt neck flexion Chest/ant delt Standing Hamstring Wall calf stretch Runners Lunge Pigeon pose Downward Dog to cobra

Ripped Bro Training

Appendix B 12 lb muscle gain

June 2 lb muscle gain

May 2 lb muscle gain

April 2 lb muscle gain

March 2 lb muscle gain

February 2 lb muscle gain

January Proper Form

Goals

Month

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

CR Min/Week

150

150

150

150

150

150

150

150

150

150

150

150

150

150

150

150

150

150

150

150

150

150

150

150

Min 57-63% HRmax

18

18

18

18

18

18

18

18

18

18

18

18

18

18

18

18

18

18

18

18

18

18

18

18

Min 64-76% HRmax

72

72

72

72

72

72

72

72

72

72

72

72

72

72

72

72

72

72

72

72

72

72

72

72

Min 77-95% HRmax

60

60

60

60

60

60

60

60

60

60

60

60

60

60

60

60

60

60

60

60

60

60

60

60

10% wt inc

10% wt inc

Deloa d

1 RM test

10 % wt inc

10 % wt inc

Deloa d

1 RM test

10 % wt inc

10 % wt inc

Deloa d

1 RM test

10% wt inc

10% wt inc

Deloa d

1 RM test

10% wt inc

10% wt inc

Deloa d

1 RM test

10% wt inc

10% wt inc

Deloa d

Strength Hypertrophy

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

Sets/Reps

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

3/10

Rest in sec

90

90

90

120

90

90

90

120

90

90

90

120

90

90

90

120

90

90

90

120

90

90

90

120

% 1RM Power/Heavy Load

70

77

85

60

70

77

85

60

70

77

85

60

70

77

85

60

70

77

85

60

70

77

85

60

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

Sets/Reps

3/6

3/6

3/6

3/10

3/6

3/6

3/6

3/10

3/6

3/6

3/6

3/10

3/6

3/6

3/6

3/10

3/6

3/6

3/6

3/10

3/6

3/6

3/6

3/10

Rest in sec

120

120

120

180

120

120

120

180

120

120

120

180

120

120

120

180

120

120

120

180

120

120

120

180

% 1RM

85

94

103

70

85

94

103

70

85

94

103

70

85

94

103

70

85

94

103

70

85

94

103

70

Endurance

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

Sets/Reps

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

4/15

Rest in sec

60

60

60

90

60

60

60

90

60

60

60

90

60

60

60

90

60

60

60

90

60

60

60

90

% 1RM Accessory Muscle

60

66

73

50

60

66

73

50

60

66

73

50

60

66

73

50

60

66

73

50

60

66

73

50

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

Sets/Reps

3/8

3/8

3/8

3/6

3/8

3/8

3/8

3/6

3/8

3/8

3/8

3/6

3/8

3/8

3/8

3/6

3/8

3/8

3/8

3/6

3/8

3/8

3/8

3/6

Rest in sec

90

90

90

90

90

90

90

90

90

90

90

90

90

90

90

90

90

90

90

90

90

90

90

90

% 1RM Flexibility Dynamic Days/Mins

70

77

85

70

70

77

85

70

70

77

85

70

70

77

85

70

70

77

85

70

70

77

85

70

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

6/25

Static Days/Mins

6/60

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

6/80

Ripped Bro Training Works Cited: Almada, A.L., Antonio, J., Candow, D.G., Collins, R., Kalman, D.S., Kleiner, S.M., Kreider, R.B., Lopez, H.L. Wildman, R., Ziegenfuss, T.N., (2017). International society of sports nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14:18. https://doi.org/10.1186/s12970-017-0173-z Anderson, J.C., Loenneke, J.P., Marin, P.J., Rhea, M.R., Wilson, J.M., Wilson, S.M.C., (2012). Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research. 26(8) 2293-2307. Aragon, A.A., Fitschen, P.J., Helms, E.R., (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11:20. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/pdf/1550-2783-11-20.pdf Bajotto, G., Inaguma, A., Kobayashi, H., Mawatari, K., Muramatsu, Y., Shimomura, N., Shimomura, Y., Watananbe, S., Yamamoto Y., (2010). Branched-Chain Amino Acid Supplementation Before Squat Exercise and Delayed-Onset Muscle Soreness. International Journal of Sport Nutrition and Exercise Metabolism, 20, 236-244. Retrieved from https://pdfs.semanticscholar.org/afda/a44f461716f3004f69d6a639d0adcaafee26.pdf Babault, N., Bigard, A.X., Lacome, M., Piscione, J., Robineau, J., (2016). Specific training effects of concurrent aerobic and strength exercises depend on recovery duration. Journal of Strength and Conditioning Research, 30(3), 672-683.

Ripped Bro Training

17

Ball, S.D., Burkett, L.N., Phillips, W.T., Rhea, M.R., (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 16(2), 250-255. Fukuda, D.H., Hoffman, J.R., Mangine, G.T., Ratamess, N.A., Stout, J.R. (2015). Improving muscle strength and size: the importance of training volume, intensity, and status. Kinesiology 47((2015)2:131-138. Rosenbrock, K., (2015). How long does it take to build muscle. The Active Times. Retrieved from: https://www.theactivetimes.com/how-long-does-it-take-build-muscle