T H E U LT I M AT E 8-W E E K T R A N SFOR M AT ION PRO G R A M M E
TRAINING OVERVIEW
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY KEY POINTS
WEEK 1 CHEST QUADS SHOULDERS HAMSTRINGS TRICEPS &
BICEPS BACK REST TIME UNDER TENSION FOCUS HYPERTROPHY
STRAIGHT SETS
6 TO 8 REPS ON COMPOUNDS
8 TO 12 REPS ON ASSISTANCE EXERCISES
WEEK 2 CHEST QUADS SHOULDERS HAMSTRINGS TRICEPS &
BICEPS BACK REST TIME UNDER TENSION FOCUS HYPERTROPHY
STRAIGHT SETS
5 TO 7 REPS ON COMPOUNDS
8 TO 10 REPS ON ASSISTANCE EXERCISES
WEEK 3 CHEST QUADS SHOULDERS HAMSTRINGS TRICEPS &
BICEPS BACK REST POWER HYPERTROPHY
STRAIGHT SETS & SUPER SETS
6 REPS ON COMPOUNDS
WEEK 4 CHEST QUADS SHOULDERS HAMSTRINGS TRICEPS &
BICEPS BACK REST POWER HYPERTROPHY
STRAIGHT SETS & SUPER SETS
5 REPS ON COMPOUNDS
WEEK 5 CHEST QUADS SHOULDERS HAMSTRINGS TRICEPS &
BICEPS BACK REST EXTENDED SET VARIATIONS
CELL SWELLING FOCUS
SHORTER REST PERIODS
WEEK 6 CHEST QUADS SHOULDERS HAMSTRINGS TRICEPS &
BICEPS BACK REST EXTENDED SET VARIATIONS
CELL SWELLING FOCUS
SHORTER REST PERIODS
WEEK 7 CHEST QUADS SHOULDERS HAMSTRINGS TRICEPS &
BICEPS BACK REST KM HERO SETS
HEAVY COMPOUNDS
GIANT SETS
WEEK 8 CHEST QUADS SHOULDERS HAMSTRINGS TRICEPS &
BICEPS BACK REST KM HERO SETS
HEAVY COMPOUNDS
GIANT SETS
These workouts have been very carefully designed. You will not just get shredded - you’ll maintain
your power and strength as you get leaner!
A GUIDE TO LIFTING
TERMINOLOGY
Reps
The number of times you lift the
weight
Sets
The number of times you repeat
the prescribed number of reps
TEMPO of reps
Tempo of reps - the speed (in seconds)
at which you should aim to perform
the various aspects of each rep, which
will be broken down into 4 parts un-
less stated otherwise:
1st number - the