Kanishk Mittal’s Template 1

Kanishk Mittal’s Template 1

28^th June 2017

Deadlift & Overhead Press Day

Deadlifts: Honeymoon Period Progression continued @ 145 lbs

Overhead Press: SDT Progression @ 50 lbs x 5 reps x 3 sets Base

Squat & Back Day

Front Squats: Main Event i.e. lots of volume and intensity work

Cable Pullthroughs: 12-20 reps x 3-4 sets

DB Split Squats: 6-10 reps x 2-4 sets

DB Rows: SDT Progression @ 25 lbs x 5 reps x 3 sets Base

Upper Body Day

Dips: 5-7 sets to failure

Pull-ups: 5-7 sets to Failure

Flat DB Press: 10-15 reps x 3-5 sets

Facepulls: 15-25 reps x 2-3 sets

Push-ups: 3 sets to failure

DB Hammer Curls: 5-12 reps x 3-5 sets

What does the FIRST Week look like?

M1C1T1: Deadlift & Overhead Press Day

Deadlifts:

Honeymoon Period Progression

Mobility Drills & Dynamic Stretches

Bar x 5 reps x 3 sets

135 lbs x 5 reps x 2 sets

145 x 3

150 x 2

155 x 1

160 x 2

165 x 3

170 x 2

175 x 3

180 x 1

185 x 2

190 x 1 x 3 sets

Overhead Press:

SDT Progression

50 lbs x 5 reps x 3 sets (Base)

M1C1T2: Squat & Back Day

Front Squats:

Mobility Drills & Dynamic Stretches

Bar x 5 reps x 2 sets

55 lbs x 3 x 2

60 x 3

65 x 3

70 x 3

75 x 3

80 x 2

85 x 2

90 x 2

95 x 2

100 x 1

70 x 5 x 5 sets

Cable Pullthroughs:

30 x 12 x 3

DB Split Squats:

5 lb dumbbell in each hand x 6 reps x 2 sets

DB Rows:

SDT Progression

25 lbs x 5 reps x 3 sets (Base)

M1C1T3: Upper Body Day

Dips:

Do 5 sets to failure and add up the reps.

Example: 3 + 2 + 1 + 1 + 1 = 8 reps

Pull-ups:

Do 5 sets to failure and add up the reps exactly like you did and wrote for Dips above.

Flat DB Press:

10 lbs dumbbell in each hand x 10 reps x 3 sets

Facepulls:

20 x 15 x 2

Push-ups:

Do 3 sets to failure and do+write everything like you did for dips and pull-ups

DB Hammer Curls:

5 lbs dumbbell in each hand x 8 x 3