Plan Information

Prepared by Dr. Fitology (Dr. Adrian Salavaty)
08-Dec-2024

Client Information
First name: Client Name Client Number: Client Number
Last name: Client Last Name Email: id@email.com
BMI: Client BMI
Plan Summary
Goal: Muscle Gain Days Per Week: 4
Client Experience: 6-18 Months Plan Duration: 4 (MIN) to 12 (MAX) Weeks
Body Part Focus: None (adjustable) Specific Focus: `None (adjustable)
Ready to turbocharge your gains and crush your goals? 🏋️‍♂️

Dive into the golden nuggets waiting for you at the end of this workout plan. Trust me, it’s like the secret sauce for unlocking your full potential. 💪 Fitness is a science, and the more you soak up, the more you slay! Let’s get this epic journey started!

Workout Plan

Chest & Triceps Day
Exercise Title Number of Sets Number of Reps (Minutes) Tempo Rest Interval Training Systems
Bench Press 3 6-10 3010 45 Sec Descending Pyramid
Cable Crossover 2 12-15 3010 45 Sec Descending Pyramid
Incline Dumbbell Bench Press 3 8-12 3010 45 Sec Descending Pyramid
Dumbbell Bench Press 3 8-12 3010 45 Sec Descending Pyramid
Chest Dip 2 Max Capacity (Until Failure) 2010 45 Sec Not Applicable
Ez-Bar Skullcrusher 3 8-12 3010 45 Sec Descending Pyramid
Seated Dumbbell Tricep Extension 2 8-12 3010 45 Sec Descending Pyramid
V-bar Tricep Extension 3 12-15 3010 45 Sec Descending Pyramid
Bench Crunch 3 Max Capacity (Until Failure) Not Applicable 45 Sec Not Applicable
Back & Biceps Day
Exercise Title Number of Sets Number of Reps (Minutes) Tempo Rest Interval Training Systems
Barbell Deadlift 3 4-8 3010 45 Sec Descending Pyramid
Single-Arm Dumbbell Row 2 8-12 3010 45 Sec Descending Pyramid
Wide Grip Lat Pull Down 3 10-12 3010 45 Sec Descending Pyramid
Barbell Bent Over Row 2 8-12 3010 45 Sec Descending Pyramid
Seated Machine Row 3 8-12 3010 45 Sec Descending Pyramid
Ez-Bar Preacher Curl 3 10-12 3010 45 Sec Descending Pyramid
Concentration Curl 2 10-12 3010 45 Sec Descending Pyramid
One-Arm Seated Dumbbell Curl 3 8-12 3010 45 Sec Descending Pyramid
Shoulders & Traps Day
Exercise Title Number of Sets Number of Reps (Minutes) Tempo Rest Interval Training Systems
Seated Barbell Shoulder Press 3 8-12 3010 45 Sec Descending Pyramid
Seated Arnold Press 2 8-10 3010 45 Sec Descending Pyramid
Dumbbell Lateral Raise 3 10-15 3010 45 Sec Descending Pyramid
Smith Machine Shoulder Press 2 8-12 3010 45 Sec Descending Pyramid
Rope Face Pull 2 10-15 3010 45 Sec Descending Pyramid
Barbell Upright Row 3 8-12 3010 45 Sec Descending Pyramid
Dumbbell Shrug 2 8-12 3010 45 Sec Descending Pyramid
Palms-Up Barbell Wrist Curl Over Bench 3 Max Capacity (Until Failure) 2010 45 Sec Descending Pyramid
Alternating Heel-Touch 3 Max Capacity (Until Failure) Not Applicable 45 Sec Not Applicable
Leg Day
Exercise Title Number of Sets Number of Reps (Minutes) Tempo Rest Interval Training Systems
Barbell Back Squats 3 6-10 3010 45 Sec Descending Pyramid
Leg Press 3 10-15 3010 45 Sec Descending Pyramid
Machine Hack Squat 2 8-12 3010 45 Sec Descending Pyramid
Leg Extension 3 10-15 3010 45 Sec Descending Pyramid
Barbell Stiff-Legged Deadlift 3 6-10 3010 45 Sec Descending Pyramid
Lying Leg Curl 3 10-15 3010 45 Sec Descending Pyramid
Standing Calf Raise 3 10-15 3010 45 Sec Descending Pyramid
Seated Calf Raise 2 12-15 3010 45 Sec Descending Pyramid

Plan Notes


Notes on the Entire Workout Plan

1. In all of the exercises, aim to select a load that challenges you sufficiently, making the final repetition of each set difficult to complete. It is crucial to maintain proper form throughout all repetitions, including the last one.

2. If you find time for home or gym exercises on days other than those you’ve specified, incorporating abdominal exercises is recommended. Alternatively, consider relocating abs exercises from the conclusion of your regular workout days to your rest days. This adjustment can prove beneficial for both your primary workout routine and the development of other muscle groups targeted during those sessions. Moreover, dedicating specific days to abdominal exercises can enhance their focus and effectiveness!

Key Principles


Personalized Key Principles for an Optimal Workout Regimen: Unleash Your Full Potential!

To have an effective workout and shape your body, it’s important to consider several key points. Here are some general guidelines to follow:

Applicable to purchased plans!

This information will be added to your purchased workout plan!

Remember!

Keep in mind that each person’s fitness journey is unique, so it’s crucial to pay attention to your body and adapt your routine accordingly. If you have any uncertainties or seek personalized guidance, consider scheduling a consultation session for tailored advice on your workout routine.

Tempo Tutorial


Understanding Exercise Tempo: A Quick Guide

What is Tempo?

Exercise tempo is a way to describe the speed and rhythm of your movements during a workout. It’s usually represented by a four-digit code, like 3010.

Decoding the Digits

  1. Eccentric (Negative) Phase: The first digit represents the lowering phase of an exercise. Imagine it as the “going down” part. In 3010, the “3” means take three seconds for this part.

  2. Pause at the Bottom: The second digit is a pause at the bottom. In 3010, there’s no specific pause, so it’s 0 seconds.

  3. Concentric (Positive) Phase: The third digit is for the lifting or pushing part of an exercise. It’s the “coming up” phase. In 3010, the “1” means take one second for this part.

  4. Pause at the Top: The fourth digit is a pause at the top. In 3010, there’s no specific pause, so it’s 0 seconds.

Putting it Together

For 3010, you would lower the weight for three seconds, no pause at the bottom, lift for one second, and no pause at the top.

Why Does it Matter?

Controlling your movement helps build strength, endurance, and muscle. It also reduces the risk of injury by keeping you in command of each phase.

Personalized Tempo!

The tempo will be tailored to align with the client’s objectives, taking into consideration factors such as blood group and ethnicity as the client specifies in the plan request form!

Training Systems Tutorial


Descending Pyramid

  • Description: The Descending Pyramid training system is designed to promote muscle hypertrophy and gain. In this approach, you gradually increase the number of repetitions in each set of the exercise while staying within the specified range for that particular exercise. However, you should aim to decrease the load you lift to maintain proper form until the last repetition. As the repetitions increase, the intensity decreases. This method allows for a sustained effort, emphasizing muscle endurance and growth.

  • Example: Let’s say you’re doing bicep curls with a recommended set range of 8-12 repetitions. Start with a heavier weight for 8 reps, then decrease the load for the next set of 10 reps, and further decrease for the final set of 12 reps.

Personalized Training Systems!

The client’s workout plan will incorporate personalized training systems, along with tutorials tailored to their specific goals and other provided information!

Medical Recommendations

Note!
It is recommended to perform the General Health Assessment to find out if you’re ready for high-intensity workouts or should consult your GP first.
Personalized Medical Recommendations!

The client’s workout plan will integrate personalized medical recommendations based on the information provided by the client at the time of purchase!

Notes on the Client’s Body Type

Personalized Notes on the Client’s Body Type!

The workout plan will be customized to incorporate personalized information based on the client’s body type, ensuring optimal enhancement of workout efficiency!

Lifestyle Recommendations

Personalized Lifestyle Recommendations!

If necessary, Dr. Fitology will offer additional personalized lifestyle recommendations to further enhance the quality of the client’s workout based on the information they provide!