The Long Road: 18 Weeks to Peak!

What follows is a program and nutrition protocol I did for a friend of mine who was prepping for his wedding day. While I couldn’t come up with a catchy title for this post, there is some great information and training ideas that can be taken from this hopefully.

This is what I like to call the “long road” approach. Instead of promising that I’ll get you super lean, jacked, strong, and fit in 3 weeks (with only 20 minutes a day of your time), this program is set up to take someone with a decent background in training to the next level. I periodized this program into “blocks” or mesocycles that are geared towards a more physique or aesthetic oriented goal. Had strength been the number one priority for a competitive event, then the training blocks would likely be different in terms of their order, length, and nutritional emphases.

My hope is that this sample template gets you thinking about how your nutrition relates to your training and vice versa. They are so intimate and important that it’s a shame more people don’t take it into consideration. Without further ado….

Physique Program 1 

  1. Duration- 18 weeks
  2. Blocks:
    1. Block 1- hypertrophy 4 weeks
    2. Block 2- Strength- 3 weeks
    3. Block 3- Deload- 1 week
    4. Block 4- Conditioning- 6 weeks
    5. Block 5- Final Prep- 2 weeks
  3. Food
    1. Hypertrophy Block- 4 weeks
    2. Protein

i.      300g on “low carb days” – 1.5 x BW

ii.      250  on “high carb days”- 1.25 x BW

  1. Carbohydrates

i.      100g on “low carb days”- 0.5 x BW

ii.      300g on “high carb days”- 1.5 x BW

  1. Fats

i.      100g on “low carb days”-0.5 x BW

ii.      25g on “high carb days”- .125 x BW

  1. Schedule
    1. Training 4x a week

i.      4 high carb days

ii.      3 low carb days

iii.      Adjust high/low days as body composition necessitates

  1. Strength- 3 weeks
    1. Protein

i.       300g on low carb days

ii.      250 on high carb days

  1. Carbohydrates

i.      75 on low carb days

ii.      325 on high carb days

  1. Fats

i.      100 on low carb days

ii.      <20g on high carb days

  1. Schedule
    1. Training 3x a week

i.      3 high carb days

ii.      4 low carb days

  1. Deload- 1 week
    1. Eat clean, don’t measure anything….relax.
  2. Conditioning- 6 weeks
    1. Protein

i.      1.5x BW on low carb days

ii.      1.25 on high carb days

  1. Carbohydrates

i.      50g on low carb days

ii.      250g on high carb days

  1. Fats

i.      50g on low carb days

ii.      <10 on high carb days

  1. Schedule
    1. M-Thurs

i.      Low carb day

  1. Fri

i.      High Carb day

  1. Sat-Tuesday (week 2)

i.      Low carb

  1. Weds

i.      High carb day

  1. Thurs- Sunday (week 3)

i.      Low carb

  1. Repeat for 6 weeks
  2. Basically 4 days low carb, then 1 day carb-refeed, then repeat
  3. Final Prep- 2 weeks
    1. Protein

i.      1.5 BW (dependent) on low days

ii.      1.25 BW on High days

  1. Carbohydrates

i.      25g on low days

ii.      250g on high days

  1. Fat

i.      50g on low days

ii.      <15 on high days

  1. Schedule
    1. Final 2 weeks

i.      Low carb x 4 days, then carb reefed on 5th day

ii.      Low carb another 4 days, then carb reefed on 10th day (4 days out)

iii.      Low carb day 11 and 12

iv.      Start day 13 low carb then add 50g of carbohydrates to last 3 meals

  1. Wedding day

i.      Congrats!!!!!

  1. Peaking tweaks
    1. Keep water and salt high during final prep
    2. The day before your wedding remove salt from all food and don’t use any condiments
    3. At 8pm the night before your wedding stop drinking water
    4. If you can, only sip water on your wedding day + salt everything
  2. The Program
    1. Exercises are written as such: movement x reps x sets
    2. Percentages are just guiding points, use them as such

Hypertrophy Program-4 weeks

Monday

  1. Week 1 Day 1
    1. Squat-50%x10, 60%x8, 70×6, 80%x6x4, 60%x15
    2. RDLx10x3
    3. Calf Raises x 25 x 3
  2. Week 2 Day 2
    1. Squat-60%x5, 70%x5, 80%x2, 85%x6x4, 70%x10
    2. RDLx12x3
    3. Calf raises x 20 x 4
  3. Week 3- day 1
    1. Squat-60%x2, 70%x2, 80% x 10 x4
    2. RDL x 10 x 4
    3. Calf Raises x 25 x 4
  4. Week 4 Day 1
    1. Squat- 70%x3, 80% x 3, 85% x 8 x 4, 75% x max reps
    2. RDL x 12 x 4
    3. Calf raises x 25 x 4

Tuesday

  1. Week 1- Day 2
    1. Close Grip Bench (70% BP) (-60%x5, 70%x5, 75% x6x4, 60%x15
    2. BB Curls x 5×3, x15x1
    3. Reverse BB Curlx15x3
  2. Week 2 –day 2
    1. CGB-60%x5, 70%x5, 75%x1, 80%x7x3, 70%x12
    2. BB Curlsx15x5
    3. Wrist Curlsx15x3
  3. Week 3- Day 2
    1. Press x 5 x 5 @75%
    2. CGB- 85% x 6 x 4
    3. Reverse BB curl x 15 x 5
  4. Week 4- Day 2
    1. CGB- 70%x3, 80%x3, 85% x 6 x 4
    2. DB Curls x 10 x 5
    3. Wrist curls x 15 x 4

Thursday

  1. Week 1 Day 3
    1. High bar squat (speed)x6x4 (after warm up ~60-70%)
    2. Deadlift- 50%x5, 60%x2, 70%x2, 75%x2, 80%x5x2, 70%x12-15
    3. BB Row x 6 x 4, 15
    4. Weighted Strict Pull Upx10x3
  2. Week 2- Day 3
    1.  HBBS (speed)x7x3
    2. Deadlift-70%x2, 80%x2, 85%x5x4, 70%x10
    3. BB Row-5×5, 20
    4. CTB Pull Ups-30
  3. Week 3- Day 3
    1. HBBS (speed) x 5 x 5
    2. Deadlift – 70%x2, 80%x2, 85%x6x4
    3. BB Rows x 7 x 3, 20
    4. Weighted Chins x 6 x 4
  4. Week 4- Day 4
    1. HBBS- x 5 x 2 (speed)
    2. Deadlift- 70%x2, 80%x2, 90%x2, 80% x max reps
    3. Pull-ups x 15 x 4

Friday

  1. Week 1 Day 4
    1. Bench Press-50%x4, 60%x4, 70%x2, 75%x2, 80%x5x3
    2. Pressx7x4 (70%), 60%x15
    3. Superset-lateral raises+ upright rowsx12x5
    4. Weighted Pushups/dipsx15x4
  2. Week 2 Day 4
    1.  Bench-60%x2, 70%x2, 80%x2, 82.5%x4x5
    2. Press 70%x7x4, 60%x12
    3. Kirk Shrugs x 7×3 (shrug + pause at belly button)
    4. Weighted Pushups/dips-x20x5
  3. Week 3 Day 4
    1. Bench @ 85% x 5×5, x12 x 2 @ 72.5%
    2. Press x 5 x 3 @ 85%, 75% x 9
    3. Kirk Shrugs x 6 x 3
    4. Lying triceps extensions x 10 x 5
  4. Week 4 Day 4
    1. Bench @ 85% x 6x 5
    2. Press- @ 75% x 6 x 4
    3. Kirk Shrugs x 6 x 5
    4. Weighted Dips x 25 x 5

 

 

Strength- 3 weeks

Monday

  1. Week 1 Day 1
    1. Press x 5 x 3 @85%
    2. Weighted Chins x 6-8 x 3 sets
    3. Squat x 5 x 3 @ 85%
  2. Week 2 Day 1
    1. Bench Press x 3 x 5 @ 90%
    2. Weighted Chins x 6-8 x 3 sets
    3. Squat x 3 x 5 @ 90%
  3. Week 3 Day 1
    1. Press x 2 x 3 @ heavy
    2. Weighted Chins x 5 x 3 (set new 5RM)
    3. Squat x 2 x 3 @ heavy

Wednesday

  1. Week 1 Day 2
    1. a.      Bench Press x 5 x 3 @ 85% + 5lbs
    2. b.      Curls x 12-15 x 3
    3. c.       Power Clean (as a warm up) x 3 x 2, x 2 x 2, x 1 x 2
    4. d.      Deadlift x 5 x1 (as heavy as possible)
  2. Week 2 Day 2
    1. a.      Press x 3-5 (as heavy as possible), 6-10
    2. b.      Curls x 12-15 x 3
    3. c.       Power Clean (warm up) x 3 x 2, x 2 x 3, x 1 x 3
    4. d.      Deadlift x 3 (as heavy as possible)
  3. Week 3 Day 2
    1. a.      Bench Press x 1 x 5 (set new 1RM)
    2. b.      Curls x 12-15 x 3
    3. c.       Power Clean (warm up) x 2 x 4, x 1 x 2
    4. d.      Deadlift x 1-2 (set new 1RM/2RM)

Friday

  1. Week 1 Day 3
    1. a.      Press x 4-6 (heavy as possible) x 1, 8-12 x 1
    2. b.      Bent Over Rows x 10 x 5
    3. c.       Squat x 4-6 (heavy as possible) x 1, 8-12 x 2
  2. Week 2 Day 3
    1. a.      Bench Press  x 4-6 (heavy as possible) x 1, 8-12 x 1
    2. b.      Bent Over Rows x 10 x 5
    3. c.       Squat x 3-5  (heavy as possible) x 1, 6-10 x 2
  3. Week 3 Day 3
    1. a.      Press x 1 x 5 (set new 1RM)
    2. b.      Bent Over Row x 10 x 5
    3. c.       Squat x 1 x 5 (set new 1RM)

Deload- 1 week

  1. Monday
    1. 10 minutes steady state cardio
    2. 10 minutes 30s on 30s off sprints @ 80%
    3. 10 minutes steady state cardio
    4. Press x 5 x 3 @ 75%
    5. Chins x 10 x 3
    6. Squat x 5 x 3 @ 75%
  2. Tuesday
    1. 20 minutes steady state cardio
    2. 20 minutes mobility work
    3. 20 minutes steady state cardio
  3. Wednesday
    1. 10 minutes steady state cardio
    2. 10 minutes mobility work
    3. Bench Press x 5 x 3 @ 75%
    4. Deadlift x 5 x 1 @ 75%
  4. Thursday
    1. 20 minutes mobility work
  5. Friday
    1. 10 minutes steady state cardio
    2. 10 minutes 30s on 30s off sprints @ 80%
    3. 10 minutes steady state cardio
    4. Press x 3 x 5 @ 75%
    5. Chins x 10 x 3
    6. Squat x 3 x 5 @ 75 %
  6. Saturday and Sunday
    1. Off

 

Conditioning- 6 weeks

Weights= 3x/week- M,W, F

Fasted Cardio- wake up, drink 1 cup black coffee, walk 15 or 20 minutes away from house, walk back

-week 1= 3x/wk @ 30 min

-week 2/3= 4x/wk @ 40 min

-week 4/5= 5x/wk @ 30 min

-week 6= 5x/wk @ 40min

Conditioning- high intensity conditioning workouts/circuits

-week 1= 2x/wk-Wednesday and Saturday

-weeks 2/3= 3x/wk- Monday, Wednesday, and Saturday

-weeks 4/5/6= 4x/wk- Monday, Wednesday, Friday, Saturday

Monday

  1. Week 1 Day 1
    1. Power Clean x 3 x 5
    2. Press x 5-5-5+ (max reps) @ a weight you can do for ~10-15 reps
    3. Chin Ladder x 5 x 3 (do 1 rep, rest time it took to do 1 rep, do 2 reps, rest time for 2 reps, do 3 reps, rest time for 3 reps, do 4 reps, rest time for 4 reps, do 5 reps, rest time for 5 reps, start over at one- this will be written as “Chin Ladder x 5 x 3” with three being the amount of ladders)
    4. Squat x 5-5-5+ (max reps) @ a weight you can do for 10-15 reps
  2. Week 2 Day 1
    1. Power Clean x 3 x 5
    2. Bench Press x 5-5-5+ (+2.5-5lbs)
    3. Curls x 12-15 x 2
    4. Squats x 5-5-5+ (+5lbs)
    5. WOD

i.      1 min max KB swings (35-55lbs), 1 min rest x 10 rounds

  1. Week 3 day 1
    1. Power Clean x 3 x 5
    2. Press x 5-5-5+ (+2.5-5lbs)
    3. Chin Ladder x 5 x 4
    4. Squat x 5-5-5+ (+5lbs)
  2. Week 4 Day 1
    1. Hang Power Clean x 3 x 5
    2. Incline Bench Press x 5-5-5+
    3. DB curls x 12-15 x 2
    4. Leg Press x 10-15 x 3
  3. Week 5 Day 1
    1. Hang Power Clean x 3 x 5
    2. Standing DB Press x 5-5-5+ (+ 5lbs)
    3. Chin Ladder x 5 x 4
    4. Leg Press x 10-15 x 3 (+ 10-15lbs)
  4. Week 6 Day 1
    1. Hang Power Clean x 3 x 5
    2. Incline Bench Press x 5-5-5+ (+2.5-5lbs)
    3. DB curls x 12-15 x 2
    4. Leg Press x 10-15 x 3 (+10-15lbs)

Wednesday

  1. Week 1 day 2
    1. Bench Press x 5-5-5+ (@ a weight you can do for 10-12 reps)
    2. BB Curls x 12-15 x 2
    3. Deadlift x 5+ x 1 (@ a weight you can do for ~10 reps)
    4. WOD

i.      Run 400m, rest 2 minutes x 5 rounds

  1. Week 2 day 2
    1. Press x 5-5-5+ (+2.5-5lbs)
    2. Chin Ladder x 5 x 3
    3. Deadlift x 5+ x1 (+5lbs)
    4. WOD

–   Run 400m, rest 1min x 5 rounds

  1. Week 3 Day 2
    1. Bench Press x 5-5-5+ (+2.5-5lbs)
    2. BB Curls x 12-15 x 2
    3. Deadlift x 5+ (+ 5lbs)
    4. Conditioning

–  Run 400m, rest 1 min x 6 rounds

  1. Week 4 Day 2
    1. Standing DB Press x 5-5-5+ (@ a weight you can do for 10 reps)
    2. Chin Ladder x 5 x 4
    3. Deficit Deadlift (stand on 2” box/riser/weight plate) x 5+ x 1 (@ a weight you can do for 10 reps)
    4. Conditioning

– Run 400m, rest 30s x 6 rounds

  1. Week 5 Day 2
    1. Incline Bench Press x 5-5-5+ (+ 2.5-5lbs)
    2. DB Curls x 12-15 x 2
    3. Deficit Deadlift x 5+ x 1 (+ 5lbs)
    4. Conditioning

i.      Run 400m, rest 30s x 6 rounds

  1. Week 6 Day 2
    1. Standing DB Press x 5-5-5+ (+5lbs)
    2. Chin Ladder x 5 x 5
    3. Deficit Deadlift x 5+ x 1 (+5lbs)
    4. Conditioning

i.      Run 400m, rest 1 min x 7 rounds

Friday

  1. Week 1 Day 3
    1. Press x 4-6 x 1, 8-12 x1
    2. Lateral Raises x 25+ x 2
    3. Chin Ladder x 5 x 3
    4. Squats x 4-6 x 1, 8-12 x 1
  2. Week 2 Day 3
    1. Bench Press x 4-6 x1, 8-12 x 1 (+5lbs)
    2. DB Flyes x 25+ x 2
    3. BB Curls x 12-15 x 2
    4. Squats x 4-6 x 1, 8-12 x 1 (+5-10lbs)
  3. Week 3 Day 3
    1. Press x 4-6 x 1, 8-12 x 1 (+5lbs)
    2. Lateral Raises x 25+ x 2
    3. Chin Ladder x 5 x 4
    4. Squats x 4-6 x 1, 8-12 x 1 (+5-10lbs)
  4. Week 4 Day 3
    1. Incline Bench Press x 4-6 x 1, 8-12 x 1
    2. Dips x max reps x 2
    3. DB Curls x 12-15 x 2
    4. Front Squat x 10-12 x 2
    5. Conditioning

i.      1 min max rep burpees, 1 min rest x 5 rounds

  1. Week 5 day 3
    1. Standing DB press x 4-6 x 1, 8-12 x 1 (+5lbs)
    2. Lying Triceps Extension x 12-15 x 3
    3. Front Squat x 10-12 x 3 (+5-10lbs)
    4. Conditioning

i.      1 min max rep burpees, 45 min rest x 6 rounds

  1. Week 6 day 3
    1. Incline Bench Press x 4-6×1, 8-12 x 1 (+5lbs)
    2. Dips x max reps x 2
    3. DB Curls x 12-15 x 2
    4. Front Squat x 10-12 x 4 (+5-10 lbs)

i.      1 min max rep burpees, 30s rest x 7 rounds

Saturday (conditioning)

  1. Week 1
    1. Run 400m, walking lunges 400m, Run 400m
  2. Week 2
    1. 100m sprint, walk back, repeat x 16 rounds
  3. Week 3
    1. Max rep Turkish get ups (35lbs) in 30 minutes
  4. Week 4
    1. Run 400m, walking lunges 400m, run 400m, run 200m, walking lunges 200m, run 200m, run 100m, walking lunges 100m, run 100m
  5. Week 5
    1. DB snatch @ 50lbs x 15 minutes- max reps
  6. Week 6
    1. 100m sprint, walk back, repeat x 20 rounds

 

Final Prep

Fasted Cardio x 7days per week @ 30-40mins (depending on body comp)

Post Training Cardio x 3 days per week @ 20minutes steady state

Week 1

Monday

  1. Seated DB press x 8-12 x 3
  2. Chin Ups x 50 in as few sets as possible
  3. Back Squat x 8-12 x 4
  4. Post Training Cardio-20 min stair mill

Wednesday

  1. Incline DB Press x 8-12 x 3
  2. DB Curls x 15 x 4
  3. Deadlift x 6-8 x 3 @ 80%
  4. Post Training Cardio- 20 min elliptical

Friday

  1. Standing BB press x 8-12 x 3
  2. Pull Ups x 40 in as few sets as possible
  3. Leg Press x 15-20 x 3
  4. Post Training Cardio- 20 min incline treadmill walk

Week 2

Monday

  1. Seated DB Press x 12-15 x 3
  2. V-grip pull down x 12-15 x 3
  3. Back Squat x 12-15 x 2
  4. Post Training Cardio x 20 min stair mill

Wednesday

  1. Incline DB Bench Press x 12-15 x 3
  2. DB curls x 15 x 5
  3. Post Training Cardio x 20 min elliptical

Friday

Off

Cut sodium out all day

Cut water after 8pm

Saturday

Show time

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About thefitcoach

An aspiring physician, I've been involved in the strength and conditioning world for over 5 years now in a professional sense. I started this blog with some like-minded individuals to share our thoughts on training, nutrition, lifestyle, medicine, health, and everything in between.

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