Week 1 - Foundation Building

🎯 Week 1 Objectives

Learn proper form Find your working weights Mind-muscle connection

First Week Focus

This week is about learning the movements and finding weights that challenge you for 8-12 reps. Don't go heavy yet - focus on feeling the muscles work!

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🏋️ Day 1: Push (Chest, Shoulders, Triceps)

Warm-up (5-10 minutes)

• 5 min light cardio (treadmill, bike, or jumping jacks)
• Arm circles: 20 forward, 20 backward
• Band pull-aparts: 15 reps
• Push-ups: 10 reps (slow and controlled)

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Exercise 1: Barbell Bench Press

Primary Target: Chest | Secondary: Front Delts, Triceps

Sets	Reps	Rest	Tempo
3	8-10	90 sec	2-0-1

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

🏋️ Perfect Bench Press Form by Jeff Nippard

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🎯 Muscles Worked

• Primary: Pectoralis Major (chest) - especially the sternal (middle) head
• Secondary: Anterior Deltoid (front shoulder), Triceps Brachii
• Stabilizers: Rotator cuff, Serratus Anterior, Core

📝 Step-by-Step Instructions

Setup:

1. Lie flat on the bench with your eyes directly under the bar
2. Plant your feet firmly on the ground, shoulder-width apart
3. Create a slight arch in your lower back (you should be able to slide your hand under)
4. Squeeze your shoulder blades together and DOWN (retract and depress)
5. Grip the bar slightly wider than shoulder-width (pinky on the rings for most people)
6. Wrap your thumbs around the bar (NO suicide grip!)

Execution:

1. Unrack the bar with straight arms, position it over your mid-chest
2. Take a deep breath and brace your core
3. Lower the bar in a controlled manner (2 seconds) to your lower chest/nipple line
4. The bar should touch your chest lightly - NO bouncing
5. Keep your elbows at 45-75° angle from your body (not flared at 90°)
6. Press the bar up and slightly back toward your face in a slight arc
7. Lockout at the top but don't hyperextend your elbows
8. Exhale at the top of the movement

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Flaring elbows to 90°	Shoulder impingement risk	Keep elbows at 45-75°
Bouncing off chest	Reduces muscle tension, injury risk	Touch and press, no bounce
Lifting butt off bench	Reduces chest activation	Keep glutes on bench
Bending wrists back	Wrist strain, power leak	Keep wrists straight, bar on heel of palm
Not touching chest	Reduced ROM = reduced gains	Full range of motion always
Uneven grip	Imbalanced strength	Use rings on bar as reference

💨 Breathing Pattern

• Inhale: Before you lower the bar, fill your belly with air
• Hold: During the descent and at the bottom
• Exhale: As you press the bar up (through the sticking point)

🔄 Variations

• Can't do barbell? → Dumbbell Bench Press
• Shoulder pain? → Floor Press (limits ROM)
• No spotter? → Use safety pins or Smith machine

🧠 Mind-Muscle Connection Tips

• Imagine you're trying to squeeze a pencil between your pecs at the top
• Focus on pushing through your chest, not your arms
• At the bottom, feel the stretch across your chest

📊 How to Know You're Doing It Right

✅ You feel it primarily in your chest, not shoulders
✅ Your shoulder blades stay pinched throughout
✅ The bar path is a slight arc, not straight up
✅ You can control the weight for all reps

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Exercise 2: Incline Dumbbell Press

Primary Target: Upper Chest | Secondary: Front Delts

Sets	Reps	Rest	Tempo
3	10-12	75 sec	2-1-1

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

🏋️ Perfect Incline DB Press Form by Jeff Nippard

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🎯 Muscles Worked

• Primary: Pectoralis Major (clavicular/upper head)
• Secondary: Anterior Deltoid, Triceps
• Stabilizers: Rotator cuff, Serratus Anterior

📝 Step-by-Step Instructions

Setup:

1. Set the bench to 30-45 degrees (no steeper! Steeper = more shoulder, less chest)
2. Sit back with dumbbells resting on your thighs
3. Use your knees to "kick" the dumbbells up as you lie back
4. Start with dumbbells at shoulder level, palms facing forward
5. Feet flat on floor, shoulder blades squeezed together

Execution:

1. Take a breath and brace your core
2. Press dumbbells up and slightly together (don't touch them)
3. At the top, dumbbells should be over your upper chest
4. Lower slowly (2 sec) until you feel a stretch in your upper chest
5. Elbows should be at 45° angle from your body
6. Don't go too deep - stop when upper arms are parallel to floor

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Bench too steep (60°+)	Becomes a shoulder press	Stay at 30-45°
Dumbbells too wide at bottom	Shoulder strain	Keep elbows at 45°
Banging dumbbells together	Momentum, not muscle	Stop just before touching
Arching back excessively	Lower back strain	Keep core tight
Rushing the negative	Missing half the exercise	2 seconds down

💨 Breathing Pattern

• Inhale: At the top or during descent
• Exhale: As you press up

🔄 Variations

• No dumbbells? → Incline Barbell Press
• Shoulder discomfort? → Neutral grip (palms facing each other)
• Want more stretch? → Incline Dumbbell Flyes after

🧠 Mind-Muscle Connection Tips

• Focus on driving through your upper chest, not your shoulders
• Imagine pushing the ceiling away with your upper pecs
• Squeeze at the top like you're doing a most muscular pose

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Exercise 3: Seated Dumbbell Shoulder Press

Primary Target: All Deltoid Heads | Secondary: Triceps

Sets	Reps	Rest	Tempo
3	10-12	75 sec	2-0-1

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

🏋️ Seated Dumbbell Shoulder Press by Jeff Nippard

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🎯 Muscles Worked

• Primary: Anterior Deltoid (front), Lateral Deltoid (side)
• Secondary: Triceps, Upper Trapezius
• Stabilizers: Rotator cuff, Core

📝 Step-by-Step Instructions

Setup:

1. Set bench to 90 degrees (or 85° for slight decline which is easier on shoulders)
2. Sit with back firmly against the pad
3. Grab dumbbells with overhand grip
4. Bring dumbbells to shoulder height, palms facing forward
5. Feet flat on floor, core engaged

Execution:

1. Press dumbbells straight up overhead
2. Bring them slightly together at the top (but don't touch)
3. Don't fully lock out elbows - keep slight bend
4. Lower with control until dumbbells are at ear level
5. Upper arms should be roughly parallel to floor at bottom
6. Keep your head neutral - don't push chin forward

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Arching lower back	Spinal compression, injury	Keep core tight, back on pad
Going too low	Shoulder impingement	Stop at ear level
Elbows behind body	Rotator cuff strain	Keep elbows slightly forward
Pushing head forward	Neck strain	Keep head against pad
Using momentum	Cheating, injury risk	Control the weight

💨 Breathing Pattern

• Inhale: At the bottom, shoulders loaded
• Exhale: Press up forcefully

🔄 Variations

• Shoulder issues? → Arnold Press (rotating movement)
• No bench? → Standing Overhead Press
• Want more stability? → Seated Barbell Press

🧠 Mind-Muscle Connection Tips

• Focus on driving through your shoulders, not triceps
• At the top, imagine you're pushing the ceiling up
• Feel the lateral delts working on the way down

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Exercise 4: Lateral Raises

Primary Target: Side Deltoids (Lateral Head)

Sets	Reps	Rest	Tempo
3	12-15	60 sec	2-1-2

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

💪 Lateral Raises Tutorial by Jeff Nippard

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🎯 Muscles Worked

• Primary: Lateral Deltoid (side shoulder) - this is what gives you WIDE shoulders
• Secondary: Anterior Deltoid, Supraspinatus (rotator cuff)
• Stabilizers: Trapezius, Core

📝 Step-by-Step Instructions

Setup:

1. Stand with feet shoulder-width apart
2. Hold dumbbells at your sides with palms facing your thighs
3. Slight bend in elbows (15-20°) - maintain throughout
4. Slight forward lean (10-15°) - this targets lateral delts better
5. Shoulders down and back (don't shrug)

Execution:

1. Initiate the movement by lifting your ELBOWS, not your hands
2. Raise arms out to the sides until parallel to the floor
3. Lead with your elbows - hands should be slightly lower than elbows at top
4. Pinky should be slightly higher than thumb (like pouring water)
5. Pause for 1 second at the top - SQUEEZE
6. Lower slowly (2 seconds) with control - don't just drop

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Shrugging traps	Traps take over, delts don't work	Keep shoulders DOWN
Going too heavy	Momentum, poor form	Use light weight, feel the muscle
Swinging/momentum	Not training delts	Strict form, lighter weight
Raising too high	Traps engage above parallel	Stop at shoulder height
Straight arms	Elbow strain	Maintain slight elbow bend
Thumbs up position	Reduces lateral delt activation	Pinkies up, thumbs down

💨 Breathing Pattern

• Inhale: At the bottom
• Exhale: As you raise the dumbbells

🔄 Variations

• Cable Lateral Raises: Constant tension
• Seated Lateral Raises: Eliminates cheating
• Leaning Lateral Raises: Increased ROM

🧠 Mind-Muscle Connection Tips

• Imagine pushing your elbows out to touch the walls on either side
• Feel like you're lifting from your elbows, not your hands
• At the top, imagine you're a bird spreading its wings
• The burn should be right on the side of your shoulder

📊 The "Light Weight" Rule

Lateral raises are notorious for ego lifting. Use LIGHT weight - even 5-8kg is enough for most people. Form > weight ALWAYS on this exercise.

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Exercise 5: Tricep Pushdowns (Cable)

Primary Target: Triceps (all heads)

Sets	Reps	Rest	Tempo
3	12-15	60 sec	2-0-1

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

💪 Tricep Pushdowns Tutorial by Jeff Nippard

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🎯 Muscles Worked

• Primary: Triceps Brachii (lateral head primarily, but all 3 heads)
• Stabilizers: Shoulders, Core

📝 Step-by-Step Instructions

Setup:

1. Attach a straight bar or rope to the high pulley
2. Stand facing the cable machine, feet shoulder-width
3. Grab the attachment with overhand grip (bar) or neutral (rope)
4. Step back slightly so cable is at an angle
5. Pin your elbows to your sides - they should NOT move during the exercise

Execution:

1. Start with forearms parallel to floor (elbows at 90°)
2. Push the attachment down by extending your elbows
3. Go all the way down until arms are fully extended
4. SQUEEZE your triceps hard at the bottom for 1 second
5. Slowly return to starting position - don't let the weight pull you up
6. Your upper arms should remain completely stationary throughout

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Elbows moving	Shoulders take over	Pin elbows to sides
Leaning over the weight	Using body weight	Stand upright, use triceps
Partial reps	Missing full contraction	Full extension every rep
Flaring elbows out	Less tricep activation	Keep elbows tight to body
Going too fast	Momentum, no tension	Slow and controlled

💨 Breathing Pattern

• Inhale: At the top, elbows at 90°
• Exhale: Push down

🔄 Variations

• Rope Pushdowns: More natural grip, can spread at bottom
• Reverse Grip Pushdowns: Emphasizes medial head
• Single Arm Pushdowns: Fix imbalances

🧠 Mind-Muscle Connection Tips

• Focus ONLY on your triceps doing the work
• Imagine your upper arms are glued to your sides
• At the bottom, squeeze like you're trying to crack a walnut in your elbow pit

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Exercise 6: Overhead Tricep Extension

Primary Target: Triceps (Long Head)

Sets	Reps	Rest	Tempo
2	12-15	60 sec	2-1-1

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

💪 Overhead Tricep Extension by AthleanX

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🎯 Muscles Worked

• Primary: Triceps Brachii (LONG HEAD - the biggest part)
• Stabilizers: Shoulders, Core

The long head is the only tricep head that crosses the shoulder joint, so overhead movements target it specifically.

📝 Step-by-Step Instructions

Setup:

1. Hold ONE dumbbell with both hands
2. Cup your hands around one end of the dumbbell (make a diamond shape)
3. Sit or stand with feet shoulder-width
4. Press the dumbbell overhead with arms fully extended
5. Keep your upper arms close to your ears throughout

Execution:

1. Keep upper arms stationary, pointing straight up
2. Lower the dumbbell behind your head by bending only at the elbows
3. Go down until you feel a stretch in your triceps (forearms touch biceps)
4. Press back up by extending your elbows
5. Don't lock out aggressively - control at the top
6. Keep core tight to protect lower back

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Elbows flaring out	Reduces long head activation	Keep elbows close to ears
Moving upper arms	Becomes a shoulder exercise	Lock upper arms in position
Arching lower back	Spinal compression	Engage core, use lighter weight
Not going deep enough	Missing the stretch	Full ROM - forearms to biceps
Using too much weight	Form breaks down	This is an isolation exercise - go light

💨 Breathing Pattern

• Inhale: Lower the weight behind head
• Exhale: Press up

🔄 Variations

• Cable Overhead Extension: Constant tension
• Single Arm Overhead: Fix imbalances
• Lying Tricep Extension (Skull Crushers): Alternative angle

🧠 Mind-Muscle Connection Tips

• Focus on stretching the long head at the bottom
• Imagine your elbows are hinges that don't move
• Feel the squeeze at the top in the back of your arms

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📊 Day 1 Summary

Exercise	Sets	Reps	Primary Target
Barbell Bench Press	3	8-10	Mid Chest
Incline DB Press	3	10-12	Upper Chest
Seated DB Shoulder Press	3	10-12	Shoulders
Lateral Raises	3	12-15	Side Delts
Tricep Pushdowns	3	12-15	Triceps
Overhead Tricep Extension	2	12-15	Triceps Long Head

Total: 17 sets | Estimated time: 45-50 minutes

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🏋️ Day 2: Pull (Back, Biceps, Rear Delts)

Warm-up (5-10 minutes)

• 5 min light cardio
• Arm circles and shoulder rotations
• Band pull-aparts: 15 reps
• Cat-cow stretches: 10 reps
• Dead hangs: 20-30 seconds

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Exercise 1: Barbell Rows

Primary Target: Mid Back (Lats, Rhomboids)

Sets	Reps	Rest	Tempo
3	8-10	90 sec	2-1-1

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

🏋️ Perfect Barbell Row Form by Jeff Nippard

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🎯 Muscles Worked

• Primary: Latissimus Dorsi, Rhomboids, Middle Trapezius
• Secondary: Rear Deltoids, Biceps, Erector Spinae
• Stabilizers: Core, Hamstrings, Glutes

📝 Step-by-Step Instructions

Setup:

1. Stand with feet shoulder-width apart
2. Grip the barbell slightly wider than shoulder-width
3. Hinge at your hips (push butt back) until torso is at 45° angle
4. Keep your back FLAT - no rounding
5. Arms hang straight down, shoulders in front of the bar
6. Look at the floor about 6 feet ahead (neutral neck)

Execution:

1. Brace your core like someone's about to punch you
2. Pull the bar toward your lower chest/upper abs
3. Lead with your ELBOWS - imagine elbowing someone behind you
4. Squeeze your shoulder blades together at the top
5. Hold for 1 second at peak contraction
6. Lower with control - feel the stretch in your lats
7. Don't let your torso rise during the row

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Rounding lower back	Disc herniation risk	Keep chest up, back flat
Standing too upright	Becomes an upright row	Maintain 45° torso angle
Pulling to the belly	Less lat activation	Pull to lower chest
Using momentum	Not building muscle	Control the weight
Neck cranking up	Neck strain	Keep neck neutral
Elbows flaring	Less back, more biceps	Keep elbows at 45°

💨 Breathing Pattern

• Inhale: At the bottom, arms extended
• Exhale: Pull the bar up
• Brace your core throughout

🔄 Variations

• Pendlay Row: From floor each rep, more explosive
• T-Bar Row: Easier on lower back
• Dumbbell Row: Unilateral, fix imbalances

🧠 Mind-Muscle Connection Tips

• Think about driving your elbows back and UP
• At the top, imagine you're trying to pinch a pencil between your shoulder blades
• Don't think about your hands - they're just hooks holding the bar

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Exercise 2: Lat Pulldowns

Primary Target: Lats (width)

Sets	Reps	Rest	Tempo
3	10-12	75 sec	2-1-2

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

💪 Lat Pulldown Perfect Form by Jeff Nippard

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🎯 Muscles Worked

• Primary: Latissimus Dorsi (gives you the V-taper)
• Secondary: Biceps, Rear Delts, Rhomboids, Lower Traps
• Stabilizers: Core, Rotator cuff

📝 Step-by-Step Instructions

Setup:

1. Adjust thigh pad to lock your legs in place
2. Grip the bar wider than shoulder-width (1.5x shoulder width)
3. Sit down with arms fully extended overhead
4. Lean back slightly (10-15°) - NOT more
5. Chest up, shoulders down

Execution:

1. Initiate the pull by depressing your shoulder blades (pull them DOWN)
2. Pull the bar toward your upper chest (NOT behind neck!)
3. Drive your elbows DOWN and BACK
4. Squeeze your lats hard at the bottom
5. Your chest should come up to meet the bar
6. Slowly extend arms back up - feel the stretch
7. Don't let the weight pull your shoulders up at the top

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Pulling behind neck	Shoulder impingement	Always to the front
Leaning too far back	Becomes a row	10-15° lean only
Pulling with biceps	Lats don't work	Initiate with lats
Grip too narrow	Less lat activation	1.5x shoulder width
Half reps	Missing stretch	Full ROM every rep
Shrugging up at top	Traps take over	Keep shoulders down

💨 Breathing Pattern

• Inhale: Arms extended at top
• Exhale: Pull down

🔄 Variations

• Close Grip Pulldown: More lower lat, bicep involvement
• Neutral Grip: Easier on shoulders
• Pull-ups: Bodyweight version (harder)

🧠 Mind-Muscle Connection Tips

• Imagine pulling your elbows into your back pockets
• Think about your lats, not your arms
• At the bottom, squeeze like you're trying to crush something in your armpits

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Exercise 3: Seated Cable Rows

Primary Target: Mid Back (thickness)

Sets	Reps	Rest	Tempo
3	10-12	75 sec	2-1-1

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

💪 Seated Cable Row Tutorial by Jeff Nippard

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🎯 Muscles Worked

• Primary: Rhomboids, Middle Trapezius, Latissimus Dorsi
• Secondary: Rear Delts, Biceps, Erector Spinae
• Stabilizers: Core

📝 Step-by-Step Instructions

Setup:

1. Sit on the platform with knees slightly bent
2. Grab the V-bar or close-grip handle
3. Start with arms extended, slight lean forward (stretching lats)
4. Feet firmly on foot plates
5. Chest up, back straight

Execution:

1. Pull the handle toward your lower chest/upper abs
2. Drive your elbows BACK past your torso
3. Squeeze your shoulder blades together
4. Keep your chest up throughout - don't round forward
5. Hold the contraction for 1 second
6. Extend arms slowly, allowing a slight stretch at the end
7. DON'T let your lower back round at the stretch

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Rounding lower back	Spinal injury risk	Keep back flat
Too much torso swing	Momentum, not muscle	Controlled movement
Pulling too high	Becomes an upright row	Pull to lower chest
Not squeezing at back	Missing contraction	Pause and squeeze
Shrugging	Traps take over	Keep shoulders down

💨 Breathing Pattern

• Inhale: At the extended position
• Exhale: Pull toward your body

🧠 Mind-Muscle Connection Tips

• Imagine you're rowing a boat - drive those elbows back
• At peak contraction, try to touch your shoulder blades together
• Think "chest to handle, not handle to chest"

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Exercise 4: Face Pulls

Primary Target: Rear Delts, Rotator Cuff

Sets	Reps	Rest	Tempo
3	15-20	60 sec	2-1-2

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

💪 Face Pulls Tutorial by Jeff Nippard

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🎯 Muscles Worked

• Primary: Rear Deltoids, Rhomboids, Middle/Lower Trapezius
• Secondary: Rotator Cuff (infraspinatus, teres minor)
• Stabilizers: Core

THIS EXERCISE IS CRUCIAL FOR SHOULDER HEALTH! It balances out all the pressing you do.

📝 Step-by-Step Instructions

Setup:

1. Set cable pulley to face height (or slightly above)
2. Attach a rope handle
3. Grab the rope with thumbs pointing toward you
4. Step back until arms are extended
5. Staggered stance for balance

Execution:

1. Pull the rope toward your face
2. As you pull, SEPARATE the rope - hands end up by your ears
3. Elbows should go HIGH and BACK (above shoulder level)
4. Externally rotate at the end - thumbs should point BEHIND you
5. Squeeze rear delts and hold for 1-2 seconds
6. Slowly return to start

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Elbows dropping low	Becomes a row	Keep elbows HIGH
Not separating rope	Missing external rotation	Pull hands apart
Going too heavy	Form suffers	Light weight, high reps
Rushing	No time under tension	Slow and controlled
Leaning back	Using momentum	Stay upright

💨 Breathing Pattern

• Inhale: Arms extended
• Exhale: Pull toward face

🧠 Mind-Muscle Connection Tips

• Imagine you're doing a double bicep pose at the end
• Focus on the rear delts and the squeeze between your shoulder blades
• The external rotation at the end is KEY - don't skip it

⚠️ Why Face Pulls Are Non-Negotiable

Most people have rounded shoulders from sitting, phones, and too much pressing. Face pulls:

• Strengthen rear delts and rotator cuff
• Improve posture
• Prevent shoulder injuries
• Balance out all your pressing work

NEVER SKIP FACE PULLS!

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Exercise 5: Barbell Curls

Primary Target: Biceps

Sets	Reps	Rest	Tempo
3	10-12	60 sec	2-0-2

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

💪 Barbell Curl Perfect Form by Jeff Nippard

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🎯 Muscles Worked

• Primary: Biceps Brachii (both heads)
• Secondary: Brachialis, Brachioradialis (forearm)
• Stabilizers: Core, Front Delts

📝 Step-by-Step Instructions

Setup:

1. Stand with feet shoulder-width apart
2. Grip barbell with underhand grip (palms up), shoulder-width
3. Arms fully extended, bar resting on thighs
4. Elbows pinned to your sides - they stay there!
5. Slight knee bend, core engaged

Execution:

1. Curl the bar up by flexing your elbows
2. Keep your upper arms COMPLETELY STILL
3. Bring the bar up to shoulder level
4. Squeeze your biceps hard at the top
5. Lower slowly (2 seconds) with control
6. Don't fully straighten - keep slight bend at bottom
7. No swinging or momentum!

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Swinging/momentum	Not training biceps	Stand against wall
Elbows moving forward	Front delts take over	Pin elbows to sides
Going too heavy	Form breaks down	Ego check - drop weight
Partial reps	Missing full contraction	Full ROM
Grip too wide/narrow	Wrist strain	Shoulder-width grip

💨 Breathing Pattern

• Inhale: At the bottom
• Exhale: Curl up

🔄 Variations

• EZ Bar Curl: Easier on wrists
• Dumbbell Curl: Fix imbalances
• Preacher Curl: Eliminates momentum

🧠 Mind-Muscle Connection Tips

• Focus ONLY on your biceps doing the work
• Imagine you're bringing your pinky toward your shoulder
• At the top, squeeze like you're showing off your bicep

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Exercise 6: Hammer Curls

Primary Target: Brachialis, Forearms

Sets	Reps	Rest	Tempo
2	12-15	60 sec	2-0-2

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

💪 Hammer Curls Tutorial by AthleanX

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🎯 Muscles Worked

• Primary: Brachialis (muscle UNDER the biceps - makes arms look thicker)
• Secondary: Biceps Brachii, Brachioradialis (forearm)

📝 Step-by-Step Instructions

Setup:

1. Stand with dumbbells at your sides
2. Palms facing your thighs (neutral grip) - this is the "hammer" position
3. Elbows pinned to sides
4. Slight knee bend, core engaged

Execution:

1. Keeping palms facing each other (neutral), curl up
2. Raise dumbbells to shoulder height
3. Keep upper arms stationary
4. Squeeze at the top
5. Lower with control (2 seconds)
6. Alternate arms or do both together

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Rotating wrist	Becomes regular curl	Keep neutral throughout
Swinging	Momentum, not muscle	Control the weight
Elbows drifting forward	Delts take over	Pin elbows

💨 Breathing Pattern

• Inhale: At bottom
• Exhale: Curl up

🧠 Mind-Muscle Connection Tips

• Focus on the outer part of your arm (brachialis)
• Imagine you're swinging a hammer - hence the name

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📊 Day 2 Summary

Exercise	Sets	Reps	Primary Target
Barbell Rows	3	8-10	Back Thickness
Lat Pulldowns	3	10-12	Lat Width
Seated Cable Rows	3	10-12	Mid Back
Face Pulls	3	15-20	Rear Delts
Barbell Curls	3	10-12	Biceps
Hammer Curls	2	12-15	Brachialis

Total: 17 sets | Estimated time: 45-50 minutes

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🏋️ Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

Warm-up (5-10 minutes)

• 5 min cardio (bike preferred)
• Bodyweight squats: 15 reps
• Walking lunges: 10 each leg
• Leg swings: 10 each direction
• Hip circles: 10 each direction

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Exercise 1: Barbell Back Squat

Primary Target: Quads, Glutes, Core

Sets	Reps	Rest	Tempo
3	8-10	120 sec	2-1-1

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

🏋️ Perfect Squat Form by Jeff Nippard

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🎯 Muscles Worked

• Primary: Quadriceps, Gluteus Maximus
• Secondary: Hamstrings, Adductors, Erector Spinae
• Stabilizers: Core, Calves

The squat is THE KING of all exercises. Master it.

📝 Step-by-Step Instructions

Setup:

1. Set bar at upper chest height in rack
2. Step under bar, position on upper traps (high bar) or rear delts (low bar)
3. Grip bar outside shoulder width
4. Squeeze shoulder blades together
5. Stand up, take 2-3 steps back
6. Feet shoulder-width or slightly wider
7. Toes pointed out 15-30 degrees

Execution:

1. Take a BIG breath into your belly
2. Brace your core like you're about to be punched
3. Initiate by pushing your hips back AND bending knees simultaneously
4. Keep your chest UP throughout
5. Descend until hip crease is BELOW knee (at least parallel)
6. Knees track over toes - push them OUT
7. Drive through your WHOLE foot (not just heels)
8. Squeeze glutes at the top
9. Don't lock knees aggressively

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Knees caving in	ACL/meniscus injury	Push knees OUT over toes
Not hitting depth	Missing glute/ham activation	Go to parallel or below
Rounding lower back	Disc injury	Keep chest up, core braced
Rising on toes	Balance issues, less power	Drive through whole foot
Looking up	Neck strain	Neutral neck, look ahead
Not bracing	Core not protecting spine	Big breath, tight core

💨 Breathing Pattern

• Inhale: Before descent, brace hard
• Hold: During descent and at bottom
• Exhale: After passing the sticking point on the way up

🔄 Variations

• Goblet Squat: Great for learning
• Front Squat: More quad dominant
• Box Squat: Learn depth

🧠 Mind-Muscle Connection Tips

• Imagine you're sitting back into a chair
• Push the floor away from you on the way up
• "Spread the floor" with your feet

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Exercise 2: Romanian Deadlifts (RDL)

Primary Target: Hamstrings, Glutes

Sets	Reps	Rest	Tempo
3	10-12	90 sec	3-0-1

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

🏋️ Romanian Deadlift Perfect Form by Jeff Nippard

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🎯 Muscles Worked

• Primary: Hamstrings (all 3 muscles), Gluteus Maximus
• Secondary: Erector Spinae, Adductors
• Stabilizers: Core, Upper Back (holding bar)

📝 Step-by-Step Instructions

Setup:

1. Hold barbell with overhand grip at hip height
2. Feet hip-width apart
3. Slight bend in knees (15-20°) - maintain throughout
4. Shoulders back, chest up

Execution:

1. Hinge at hips - push your butt BACK
2. Lower the bar along your legs (bar stays close!)
3. Keep your back FLAT throughout
4. Go down until you feel a deep stretch in your hamstrings
5. Most people stop around mid-shin (flexibility dependent)
6. Drive hips forward to return to standing
7. Squeeze glutes HARD at the top
8. Don't hyperextend lower back at top

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Rounding lower back	Disc injury	Keep chest up, back flat
Bar drifting forward	Lower back strain	Keep bar close to legs
Bending knees too much	Becomes a squat	Slight bend only
Not feeling hamstrings	Wrong muscle working	Push hips BACK more
Going too low	Rounding at bottom	Stop at hamstring stretch

💨 Breathing Pattern

• Inhale: At the top, before descent
• Exhale: Driving hips forward on the way up

🧠 Mind-Muscle Connection Tips

• Think about pushing your butt to the wall behind you
• Feel the stretch in your hamstrings as you descend
• This is NOT a back exercise - your back stays flat

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Exercise 3: Leg Press

Primary Target: Quads, Glutes

Sets	Reps	Rest	Tempo
3	10-12	90 sec	2-1-1

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

💪 Leg Press Perfect Form by Jeff Nippard

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🎯 Muscles Worked

• Primary: Quadriceps, Gluteus Maximus
• Secondary: Hamstrings, Adductors

📝 Step-by-Step Instructions

Setup:

1. Sit in the machine with back flat against pad
2. Place feet shoulder-width on the platform
3. Feet in middle of platform (higher = more glute/ham, lower = more quad)
4. Toes slightly pointed out

Execution:

1. Unrack the weight by extending legs
2. Lower the platform by bending knees
3. Go until knees are at 90° (or deeper if flexible)
4. DON'T let your lower back round off the pad
5. Press through your whole foot
6. Don't fully lock out knees at top

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Lower back rounding	Spinal injury	Don't go too deep
Locking knees	Joint damage	Slight bend at top
Feet too low	Knee strain	Mid-platform
Pushing with toes	Less quad activation	Whole foot

🧠 Mind-Muscle Connection Tips

• Focus on pushing the platform away with your quads
• Keep your back glued to the pad

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Exercise 4: Leg Curls (Lying or Seated)

Primary Target: Hamstrings

Sets	Reps	Rest	Tempo
3	12-15	60 sec	2-1-2

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

💪 Leg Curl Perfect Form by Jeff Nippard

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🎯 Muscles Worked

• Primary: Hamstrings (biceps femoris, semitendinosus, semimembranosus)

📝 Step-by-Step Instructions

Setup:

1. Lie face down (lying curl) or sit (seated curl)
2. Position pad just above your heels
3. Adjust so your knees align with the pivot point

Execution:

1. Curl your heels toward your glutes
2. Squeeze hamstrings HARD at the top
3. Hold for 1 second
4. Lower with control - don't just drop
5. Don't fully extend at bottom - keep tension

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Lifting hips	Reduces hamstring work	Keep hips down
Jerking the weight	Momentum	Slow and controlled
Partial reps	Not full contraction	Full ROM

🧠 Mind-Muscle Connection Tips

• Imagine you're trying to kick your own butt
• Focus entirely on your hamstrings contracting

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Exercise 5: Walking Lunges

Primary Target: Quads, Glutes, Balance

Sets	Reps	Rest	Tempo
2	12 each leg	60 sec	Controlled

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

💪 Walking Lunges Tutorial by AthleanX

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🎯 Muscles Worked

• Primary: Quadriceps, Gluteus Maximus
• Secondary: Hamstrings, Adductors, Calves
• Stabilizers: Core, Hip stabilizers

📝 Step-by-Step Instructions

1. Stand with dumbbells at sides (or bodyweight)
2. Step forward into a lunge
3. Lower until back knee nearly touches ground
4. Front knee stays over ankle (not past toes)
5. Push through front foot to step forward
6. Alternate legs, walking forward

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Knee over toes	Knee strain	Longer stride
Torso leaning forward	Balance issues	Stay upright
Short stride	Less glute activation	Take a bigger step

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Exercise 6: Standing Calf Raises

Primary Target: Calves (gastrocnemius)

Sets	Reps	Rest	Tempo
3	15-20	45 sec	2-1-2

📖 COMPLETE EXERCISE GUIDE (click to expand)

🎥 Video Tutorial

💪 Standing Calf Raises by Jeff Nippard

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🎯 Muscles Worked

• Primary: Gastrocnemius (upper calf)
• Secondary: Soleus (lower calf, activated more with bent knees)

📝 Step-by-Step Instructions

1. Stand on edge of a step or platform
2. Heels hanging off the edge
3. Hold weight or use calf raise machine
4. Lower heels below the platform (full stretch)
5. Rise up on your toes as HIGH as possible
6. Squeeze and hold at the top for 1 second
7. Lower slowly (2 seconds)

⚠️ Common Mistakes to AVOID

Mistake	Why It's Bad	Fix
Bouncing	Using momentum	Slow and controlled
Partial reps	Missing stretch and contraction	Full ROM
Going too fast	No time under tension	2-1-2 tempo

🧠 Mind-Muscle Connection Tips

• Imagine you're trying to stand on your tippy-toes to look over a wall
• Full stretch at bottom, maximum squeeze at top

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📊 Day 3 Summary

Exercise	Sets	Reps	Primary Target
Barbell Back Squat	3	8-10	Quads, Glutes
Romanian Deadlifts	3	10-12	Hamstrings
Leg Press	3	10-12	Quads
Leg Curls	3	12-15	Hamstrings
Walking Lunges	2	12 each	Quads, Glutes
Calf Raises	3	15-20	Calves

Total: 17 sets | Estimated time: 50-55 minutes

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✅ Week 1 Checklist

• Completed Day 1 (Push)
• Completed Day 2 (Pull)
• Completed Day 3 (Legs)
• Recorded all weights and reps
• Got 7+ hours of sleep each night
• Hit protein target (1.6-2g per kg bodyweight)
• Drank 3+ liters of water daily

Week 1 Complete?

Great job! Move on to Week 2 where we'll use the same exercises but aim for slightly more weight or reps. Remember: progressive overload is the key!