Mitch Mudie PT
WeightliftingThis is an 8 week structured training program with a heavy focus on Glutes, Back, Shoulders, and Abs.
You will complete 4 sessions per week, it doesn't matter what days you do the sessions on, simply get them done. You might like to do two days then rest, then do the following two days.
This program is not for the faint hearted, you will have to do the work in order to be deserving of the gains and the giant peach.
Good luck, lift heavy, train hard.
HELPFUL TIPS
HOW SHOULD I WARM UP?
Jump on the treadmill, assault bike, stair master, rower or bicycle for 5 minutes and get your heart rate and body temperature up.
WHAT IS RPE?
We will use RPE to determine the intensity of each set
RPE stands for: rate of perceived exertion (which means how hard the set should feel)
RPE 1 = incredibly easy
RPE 5 = medium intensity, could do 5+ more reps, not that difficult
RPE 6 = getting a bit more difficult, could maybe do 3-4 more reps
RPE 7 = intensity is up around 70%, movement starts to slow down towards the end of the set, could maybe do 2-3 more reps.
RPE 8 = intensity around 80%, pushing hard to achieve the target rep amount with maybe 2 reps left in you.
RPE 9 = closing in on max intensity, pushing very very hard to complete the set, straining, groaning, all the good stuff, could possibly do 1 more rep.
RPE 10 = incredibly hard/the brink of failure, could not do any more reps
HOW MUCH REST SHOULD I TAKE?
Rest periods between sets should be between 30 seconds and 2 minutes depending on the movement (eg. Squatting and Deadlifting heavy will require a bit more rest if you feel you need it).
PROTEIN
Please aim for around 1.6-2.2 grams of protein per kg of bodyweight to OPTIMISE muscle growth
Eg if I weigh 60kg I would want around 132 grams of protein per day
STEPS
Daily step count between 8000-10,000, throw a podcast or some tunes in and get stepping
HYDRATION
Stay hydrated (pee clear)
CAFFEINE AND SUPPLEMENTS
Caffeine before a workout can be a great performance enhancer. If you find you aren't eating enough protein from food then you should supplement with a protein power.
Gains and a Jacked Peach do not come easily.
Train hard and all this and more will be yours.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Bb Hip Thrust
15, 12, 10, 8
B
Db RDL
3 x 12
C
45 Degree Hip Extension (plate at head)
3 x 15
D
Db Reverse Deficit Lunge
3 x 8
E
Single Leg Press
14, 12, 10
F
Cable Glute Kickback
2 x 15
G
Cable Glute 45’ Kickback
2 x 15
A1
Db Shoulder Press
3 x 12
A2
Plate Crunch
3 x 15
B1
Wide Grip Cable Row
3 x 12
B2
Russian Twist
3 x 20
C
Lat Pull Down Mid Grip
10, 12, 15
D1
Db Lateral Raise
3 x 20
D2
Db Reverse Fly Seated
3 x 20
E
GHD Crunch
2 x MAX
A1
Bb Squat Heels Elevated
7, 7, 7, 5
A2
Db Row
4 x 10
B
Lat Pull Down Close Grip
12, 10, 8
C
Leg Press (glute stance)
15, 12, 10
D
Machine Row
3 x 12
E
Bb RDL
12, 10, 8
F1
Decline Crunch
3 x 15
F2
Decline Leg Raise
3 x 15
G
Side Crunch
2 x 15
A1
Db Glute Step Up
5 x 8
A2
Db Push Press
5 x 10
B1
TRX Row
3 x 10
B2
Db Lateral Raise
3 x 15
C
Glute Drive
2 x 10
D
Glute Drive Full Then Pulse
2 x 10
E
Single Arm Lat Row
3 x 12
F
Cable Glute 45’ Kickback
3 x 15
