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
WEEKS 3 & 4
This time the focus is on generating as much power at the start of your workout as possible. As the weeks progress you’re going to be getting
that little bit leaner each week, and it’s easy as you drop body fat to drop the weight. Weeks 3 & 4 will force you to lift as much as you possibly
can whilst gradually dropping body fat. The key within this period is to maintain the strength you had at the start of week 3, but to have dropped
body fat by the end of week 4.
Once you’ve completed your power exercises at the start of the workouts, you’ll move on to hypertrophy style sets. You’ll focus on time
under tension again, with some supersets and extended sets coming in at the end of the workouts.
You should be lifting significantly more on weeks 3 & 4 than you did on weeks 1 & 2, having reaped the benefits of slow negatives at the start
of this programme.
WEEK 3 DAY 15 – CHEST
Exercise
Sets Reps Tempo Rest Time
A1) Incline Bench Barbell Bench Press 5 6,6,6,6,6 2010 90
B1) Incline Dumbbell Press 4 10,10,10,8 4010 75
C1) Incline Dumbbell Flyes 4 12,12,10,10 3011 60
D1) High to Low Cable Flyes 4 12,12,12,12 3010 Straight into
D2) Decline Chest Press Machine 4 15,15,15,15 2010 60
Set/Weight/Reps
WEEK 3 DAY 16 – QUADS
Exercise
Sets Reps Tempo Rest Time
A1) Squats 5 6,6,6,6,6 2010 90
B1) Paramount/ Pendulum Squats
(feet close together) 4 10,10,10,8 4011 75
C1) Leg Press (feet low wide) 5 20,20,20,20,20 3010 90
D1) Alternating Barbell Lunges 4 12 e/s 3010 Straight into
D2) Single Leg Extensions 4 12 e/s 2011 60
Set/Weight/Reps
WEEK 4 DAY 22 – CHEST
Exercise
Sets Reps Tempo Rest Time
A1) Incline Bench Barbell Bench Press 5 5,5,5,5,5 2010 90
B1) Incline Dumbbell Press 4 10,10,8,8 4010 75
C1) Incline Dumbbell Flyes 4 10,10,10,10 3011 60
D1) High to Low Cable Flyes 4 10,10,10,10 3010 Straight into
D2) Decline Chest Press Machine 4 15,15,12,12 2010 60
Set/Weight/Reps
WEEK 4 DAY 23 – QUADS
Exercise
Sets Reps Tempo Rest Time
A1) Squats 5 5,5,5,5,5 2010 90
B1) Paramount/ Pendulum Squats (feet
close together) 4 10,10,8,8 4011 75
C1) Leg Press (feet low wide) 5 20,20,15,15,15 3010 90
D1) Alternating Barbell Lunges 4 10 e/s 3010 Straight into
D2) Single Leg Extensions 4 10 e/s 2011 60
Set/Weight/Reps
MARCH 2018 / MUSCLE & FITNESS
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