Mitch Mudie PT
This is an 8 week structured training program with a heavy focus on Glutes, Back, Quads, Shoulders and Abs. 4 sessions per week.
Tips for getting rigged/strong/sexy
-Take all of your sets very close to failure
-Use a large range of motion
-Eat between 1.6-2.2 grams of protein per kg of bodyweight (eg if you weigh 60kg eat around 100 grams protein per day).
-Walk 10,000 steps per day.
-Caffeine before every workout.
-Eat good quality carbs so your energy is high and workouts rock.
-If you are carrying too much body fat, eat in a calorie deficit.
Good luck, lift heavy, train hard.
4 sessions per week
Must use App app to view and log training
Program Training
A
Bb Hip Thrust
12, 10, 8
B
Db Reverse Deficit Lunge
3 x 8
C
Db RDL
3 x 12
D
45 Degree Hip Extension (plate at head)
3 x 15
E1
Cable Glute Kickback
2 x 12
E2
Cable Glute 45’ Kickback
2 x 12
A
Wide Grip Cable Row
3 x 8
B1
Db Shoulder Press
3 x 12
B2
Plate Crunch
3 x 15
C
Lat Pull Down Mid Grip
3 x 12
D1
Db Lateral Raise
3 x 20
D2
Russian Twist
3 x 20
E
GHD Crunch
3 x 15
A1
Decline Crunch
3 x 15
A2
Decline Leg Raise
3 x 12
B
Bb Squat Heels Elevated
3 x 6
C
Leg Press (glute stance)
3 x 12
D
Bb RDL
3 x 8
E
Lat Pull Down Close Grip
12, 10, 8
F
Machine Row
3 x 10
A1
Db Glute Step Up
3 x 8
A2
Db Push Press
3 x 8
B
Glute Drive Full Then Pulse
3 x 10
C
Single Arm Lat Row
3 x 12
D
Db Lateral Raise
3 x 15
E
Cable Glute 45’ Kickback
3 x 15
