How did MAXIM Publisher, and self-proclaimed fitness moron, MICHAEL DOWNS turn his 79kg “sloppy” body into a trim and toned 68kg frame in just 12 weeks? His trainer, and Bulk Nutrients fitness goddess, ELLA MARTYN pulls him up to chat all about it…
Michael’s Training split:
4 days split: Upper and lower body with supersets and tri-sets to keep session times less than 60mins. Looking for an intensity progression with load lifted each week and an intensity scale or RPE “Rate of perceived exertion” at 8 with 2-3 reps in reserve.
| DAY 1 – UPPER | RPE | SETS | REPS | |
| A1. | DB BENCH PRESS | 8.0 | 3.0 | 8.0 |
| A2. | SEATED CABLE ROW | 8.0 | 3.0 | 12.0 |
| B1. | STANDING CABLE FLY | 8.0 | 3.0 | 12.0 |
| B2. | STRETCHER CABLE ROWS | 8.0 | 3.0 | 12.0 |
| C1. | SEATED DB SIDE RAISE- strict | 8.0 | 3.0 | 15.0 |
| C2. | STANDING CABLE FACE PULL | 8.0 | 3.0 | 15.0 |
| C3. | CABLE TRICEP PUSHDOWNS flat bar | 8.0 | 3.0 | 15.0 |
| DAY 2 – LOWER | RPE | SETS | REPS | |
| A1. | TRAP BAR DEADLIFT | 8.0 | 3.0 | 10.0 |
| B1. | LEG PRESS 45 deg feet neutral (quad focus) | 8.0 | 3.0 | 15.0 |
| B2. | PRONE LEG CURL | 8.0 | 3.0 | 15.0 |
| C1. | LEG EXTENSION | 8.0 | 3.0 | 15.0 |
| C2. | STANDING CALF RAISES | 8.0 | 3.0 | 15.0 |
| C3. | PLANK HOLDS | 8.0 | 3.0 | 30s |
| Day 3 UPPER | RPE | SETS | REPS | |
| A1. | CABLE LAT PULLDOWN- wide pronated | 8.0 | 3.0 | 8.0 |
| A2. | SEATED DB SHOULDER PRESS | 8.0 | 3.0 | 12.0 |
| B1. | CHEST SUPPORTED DB ROW 30 deg | 8.0 | 3.0 | 12.0 |
| B2. | LOW INCLINE DB BENCH PRESS | 8.0 | 3.0 | 15.0 |
| C1. | DB SPIDER CURL | 8.0 | 3.0 | 15.0 |
| C2. | DB SKULL CRUSHER | 8.0 | 3.0 | 15.0 |
| C3. | TRAP 3 RAISE | 8.0 | 3.0 | 15.0 |
| Day 4 LOWER | RPE | SETS | REPS | |
| A1. | DB REVERSE LUNGE | 8.0 | 3.0 | 8.0 |
| B1. | HACK SQUAT | 8.0 | 3.0 | 12.0 |
| B2. | BACK EXTENTION 45 deg | 8.0 | 3.0 | 12.0 |
| C1. | LEG PRESS 45 deg feet high & wide | 8.0 | 3.0 | 12.0 |
| C2. | SEATED CALF RAISE | 8.0 | 3.0 | 15.0 |
| C3. | DISH HOLD | 8.0 | 3.0 | 30s |
For the full article grab the December 2020 issue of MAXIM Australia from newsagents and convenience locations. Subscribe here.
