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    The Male Method Part 2 - Phase 1 1-22-2023

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    Jay
    This document contains a training program for client Jay Harrison created by his coach Mark Carroll. The program is called "The Male Method Part 2" and is in Phase 1. It consists of 6 workouts per week - Upper 1, Lower 1, Upper 2, rest day, Lower 2, Upper 3, rest day - with exercises, sets, reps, rest times and other details outlined for each workout over 3 weeks.

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    © All Rights Reserved
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    The Male Method Part 2 - Phase 1 1-22-2023

    Uploaded by

    Jay
    1K views33 pages
    This document contains a training program for client Jay Harrison created by his coach Mark Carroll. The program is called "The Male Method Part 2" and is in Phase 1. It consists of 6 workouts per week - Upper 1, Lower 1, Upper 2, rest day, Lower 2, Upper 3, rest day - with exercises, sets, reps, rest times and other details outlined for each workout over 3 weeks.

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    © © All Rights Reserved

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    This document contains a training program for client Jay Harrison created by his coach Mark Carroll. The program is called "The Male Method Part 2" and is in Phase 1. It consists of 6 workouts per week - Upper 1, Lower 1, Upper 2, rest day, Lower 2, Upper 3, rest day - with exercises, sets, reps, rest times and other details outlined for each workout over 3 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    1K views33 pages

    The Male Method Part 2 - Phase 1 1-22-2023

    Uploaded by

    Jay
    This document contains a training program for client Jay Harrison created by his coach Mark Carroll. The program is called "The Male Method Part 2" and is in Phase 1. It consists of 6 workouts per week - Upper 1, Lower 1, Upper 2, rest day, Lower 2, Upper 3, rest day - with exercises, sets, reps, rest times and other details outlined for each workout over 3 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 33

    Client: Jay Harrison

    Coach: Mark Carroll

    DAY

    MONDAY

    TUESDAY

    WEDNESDAY

    THURSDAY

    FRIDAY

    SATURDAY

    SUNDAY
    TRAINING OVERVIEW

    Program: The Male Method Part 2

    Phase: Phase 1

    WORKOUT STEPS

    Upper 1 Refer to Guidebook

    Lower 1 Refer to Guidebook

    Upper 2 Refer to Guidebook

    Rest Day Refer to Guidebook

    Lower 2 Refer to Guidebook

    Upper 3 Refer to Guidebook

    Rest Day Refer to Guidebook


    ebook

    ebook

    ebook

    ebook

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    ebook

    ebook
    The Male Method Part 2

    Client: Jay Harrison Phase: Phase 1

    Coach: Mark Carroll Workout: Upper 1

    A1) 45* Incline DB Press - Pronated Semi-Pronated Grip


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 4 15,12,12,10 90 2010 28 kg 15
    2 4 15,12,12,10 90 2010
    3 4 15,12,12,10 90 2010

    A2) Pull Ups - Neutral


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 4 MAX 90 2010 - 9 MAX
    2 4 MAX 90 2010
    3 4 MAX 90 2010

    B1) Dips - Chest Focused


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15,12,10 75 2010 41 kg 14
    2 3 15,12,10 75 2010
    3 3 15,12,10 75 2010

    B2) 30* Prone DB Row - Neutral


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15,12,10 75 2010 26 kg 13
    2 3 15,12,10 75 2010
    3 3 15,12,10 75 2010

    C1) Standing DB Lateral Raises


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15 15 2010 10 kg 15
    2 3 15 15 2010
    3 3 15 15 2010

    C2) Seated Rope Pull to Neck


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15 90 2010 20 kg 15
    2 3 15 90 2010
    3 3 15 90 2010

    D1) Lying DB Tricep Extensions


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15 15 2010 10 kg 15
    2 3 15 15 2010
    3 3 15 15 2010

    D2) DB Spider Curls 45* Prone


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15 90 2010 10 kg 13
    2 3 15 90 2010
    3 3 15 90 2010
    1

    er 1 Day: Monday

    Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps
    30 kg 12 32 kg 10 32 kg 10

    Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps
    - 8 MAX - 7 MAX - 7 MAX

    Set 2 Set 3
    Weight Reps Weight Reps
    46 kg 10 46 kg 10

    Set 2 Set 3
    Weight Reps Weight Reps
    26 kg 12 28 kg 10

    Set 2 Set 3
    Weight Reps Weight Reps
    12 kg 14 10 kg 15
    Set 2 Set 3
    Weight Reps Weight Reps
    25 kg 13 20 kg 15

    Set 2 Set 3
    Weight Reps Weight Reps
    12 kg 15 12 kg 15

    Set 2 Set 3
    Weight Reps Weight Reps
    10 kg 13 10 kg 10
    Notes

    Notes

    Notes

    Notes

    Notes
    Notes

    Notes

    Notes
    The Male Method Part 2

    Client: Jay Harrison Phase: Phase 1

    Coach: Mark Carroll Workout: Lower 1

    A1) Hack Squat


    Week Sets Reps Rest Tempo Set 1
    Weight
    1 4 15,12,12,10 100 2010 67 kg
    2 4 15,12,12,10 100 2010
    3 4 15,12,12,10 100 2010

    A2) Lying Leg Curls


    Week Sets Reps Rest Tempo Set 1
    Weight
    1 4 15,12,12,10 100 2010 39 kg
    2 4 15,12,12,10 100 2010
    3 4 15,12,12,10 100 2010

    B1) DB Front Foot Elevated Split Squats


    Week Sets Reps Rest Tempo Set 1
    Weight
    1 4 10-12 Each Leg 75 2010 20 kg
    2 4 10-12 Each Leg 75 2010
    3 4 10-12 Each Leg 75 2010

    B2) 45* Back Extensions - DB on Chest


    Week Sets Reps Rest Tempo Set 1
    Weight
    1 4 10-12 75 2010 20 kg
    2 4 10-12 75 2010
    3 4 10-12 75 2010

    C) Leg Press - Feet Low 10 Reps Feet Low + 10 Reps Feet High
    Week Sets Reps Rest Tempo Set 1
    Weight
    1 3 10+10 100 2010 146.5 kg
    2 3 10+10 100 2010
    3 3 10+10 100 2010

    D) One Leg Hip Thrust - KB


    Week Sets Reps Rest Tempo Set 1
    Weight
    1 2 12-15 Each Leg 60 2010 -
    2 2 12-15 Each Leg 60 2010
    3 2 12-15 Each Leg 60 2010

    E) Standing Calf Raises


    Week Sets Reps Rest Tempo Set 1
    Weight
    1 3 20 45 1010 45 kg
    2 3 20 45 1010
    3 3 20 45 1010
    Phase 1

    ut: Lower 1 Day: Tuesday

    Set 1 Set 2 Set 3 Set 4


    Reps Weight Reps Weight Reps Weight Reps
    15 87 kg 12 97 kg 12 107 kg 10

    Set 1 Set 2 Set 3 Set 4


    Reps Weight Reps Weight Reps Weight Reps
    15 41.5 kg 12 46 kg 12 48.5 kg 12

    Set 1 Set 2 Set 3 Set 4


    Reps Weight Reps Weight Reps Weight Reps
    12 Each Leg 20 kg 12 Each Leg 22.5 kg 12 Each Leg 24 kg 10 Each Leg

    Set 1 Set 2 Set 3 Set 4


    Reps Weight Reps Weight Reps Weight Reps
    12 20 kg 12 22.5 kg 12 22.2 kg 12

    High
    Set 1 Set 2 Set 3
    Reps Weight Reps Weight Reps
    10+10 157 kg 10+10 167 kg 10+10
    Set 1 Set 2
    Reps Weight Reps
    12-15 Each Leg - 12-15 Each Leg

    Set 1 Set 2 Set 3


    Reps Weight Reps Weight Reps
    17 45 kg 20
    Notes

    Notes

    Notes

    Notes

    Notes
    Notes

    Notes
    The Male Method Part 2

    Client: Jay Harrison Phase: Phase 1

    Coach: Mark Carroll Workout: Upper 2

    A1) 45* Incline BB Bench Press


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 4 15,12,12,10 90 2010 30 kg 15
    2 4 15,12,12,10 90 2010
    3 4 15,12,12,10 90 2010

    A2) Pull Ups - Supinated


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 4 MAX 90 2010 50 kg 20 MAX
    2 4 MAX 90 2010
    3 4 MAX 90 2010

    B1) Cable Flyes High Pulley - Lower Chest Emphasis


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15,12,10 75 2010 15 kg 15
    2 3 15,12,10 75 2010
    3 3 15,12,10 75 2010

    B2) One Arm DB Row


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15,12,10 75 2010 25 kg 15
    2 3 15,12,10 75 2010
    3 3 15,12,10 75 2010

    C1) 65* Prone DB Y Raises


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15 15 2010 8 kg 11
    2 3 15 15 2010
    3 3 15 15 2010

    C2) Seated Rope Rear Delt Rows Elbows at 45*


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15 90 2010 20 kg 15
    2 3 15 90 2010
    3 3 15 90 2010

    D1) Rope Tricep Pushdowns


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15 15 2010 17.5 kg 15
    2 3 15 15 2010
    3 3 15 15 2010

    D2) Cable Bicep Curls Supinated Grip


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15 90 2010 17.5 kg 15
    2 3 15 90 2010
    3 3 15 90 2010
    1

    er 2 Day: Wednesday

    Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps
    32 kg 12 34 kg 10 34 kg 10

    Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps
    65 kg 13 MAX 75 kg 8 MAX

    Set 2 Set 3
    Weight Reps Weight Reps
    17.5 kg 15 22.5 kg 10

    Set 2 Set 3
    Weight Reps Weight Reps
    30 kg 12 35 kg 10

    Set 2 Set 3
    Weight Reps Weight Reps
    7 kg 11 5 kg 15
    Set 2 Set 3
    Weight Reps Weight Reps
    30 kg 15 32.5 kg 13

    Set 2 Set 3
    Weight Reps Weight Reps
    20 kg 12 17.5 kg 15

    Set 2 Set 3
    Weight Reps Weight Reps
    20 kg 12 17.5 kg 15
    Notes

    Notes

    Notes

    Notes

    Notes
    Notes

    Notes

    Notes
    The Male Method Part 2

    Client: Jay Harrison Phase: Phase 1

    Coach: Mark Carroll Workout: Lower 2

    A1) BB Romanian Deadlift


    Week Sets Reps Rest Tempo Set 1
    Weight
    1 4 10-12 100 2010 60 kg
    2 4 10-12 100 2010
    3 4 10-12 100 2010

    A2) DB Back Foot Elevated Split Squats


    Week Sets Reps Rest Tempo Set 1
    Weight
    1 4 10-12 Each Leg 100 2010 20 kg
    2 4 10-12 Each Leg 100 2010
    3 4 10-12 Each Leg 100 2010

    B) Seated Leg Curl


    Week Sets Reps Rest Tempo Set 1
    Weight
    1 4 15,12,12,10 120 2010 59 kg
    2 4 15,12,12,10 120 2010
    3 4 15,12,12,10 120 2010

    C) Leg Press - Feet Middle


    Week Sets Reps Rest Tempo Set 1
    Weight
    1 4 15 90 2010 205 kg
    2 4 15 90 2010
    3 4 15 90 2010

    D) Hip Thrusts - Constant Tension


    Week Sets Reps Rest Tempo Set 1
    Weight
    1 3 15 90 2010 20 kg
    2 3 15 90 2010
    3 3 15 90 2010

    E) Standing Calf Raises


    Week Sets Reps Rest Tempo Set 1
    Weight
    1 3 25 75 1010 30 kg
    2 3 25 75 1010
    3 3 25 75 1010
    Phase 1

    ut: Lower 2 Day: Friday

    Set 1 Set 2 Set 3 Set 4


    Reps Weight Reps Weight Reps Weight Reps
    12 70 kg 10 75 kg 10 80 kg 10

    Set 1 Set 2 Set 3 Set 4


    Reps Weight Reps Weight Reps Weight Reps
    12 Each Leg 22 kg 12 Each Leg 22 kg 12 Each Leg 24 kg 12 Each Leg

    Set 1 Set 2 Set 3 Set 4


    Reps Weight Reps Weight Reps Weight Reps
    15 64 kg 12 64 kg 12 68 kg 10

    Set 1 Set 2 Set 3 Set 4


    Reps Weight Reps Weight Reps Weight Reps
    15 245 kg 12 245 kg 13 245 kg 13

    Set 1 Set 2 Set 3


    Reps Weight Reps Weight Reps
    12 20 kg 15 20 kg 15
    Set 1 Set 2 Set 3
    Reps Weight Reps Weight Reps
    20 25 kg 22 25 kg 21
    Notes

    Notes

    Notes

    Notes

    Notes

    Kettlebell
    Notes
    The Male Method Part 2

    Client: Jay Harrison Phase: Phase 1

    Coach: Mark Carroll Workout: Upper 3

    A1) 65* Incline DB Bench Press - Neutral


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 4 15,12,12,10 90 2010 30 kg 15
    2 4 15,12,12,10 90 2010
    3 4 15,12,12,10 90 2010

    A2) Lat Pulldown - Mid-Pronated


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 4 15,12,12,10 90 2010 50 kg 15
    2 4 15,12,12,10 90 2010
    3 4 15,12,12,10 90 2010

    B1) BB Bench Press - Close Grip


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 10-12 75 2010 60 kg 8
    2 3 10-12 75 2010
    3 3 10-12 75 2010

    B2) 45* Incline DB Curls


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 10-12 75 2010 10 kg 14
    2 3 10-12 75 2010
    3 3 10-12 75 2010

    C1) 45* Prone DB Lateral Raises


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15 15 2010 10 kg 15
    2 3 15 15 2010
    3 3 15 15 2010

    C2) Face Pulls - Rope


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15 90 2010 12 kg 15
    2 3 15 90 2010
    3 3 15 90 2010

    D1) Kneeling One Arm Pulldowns - Cable


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15 Each Arm 15 2010 20 kg 15 Each Arm
    2 3 15 Each Arm 15 2010
    3 3 15 Each Arm 15 2010

    D2) BB Preacher Curls


    Week Sets Reps Rest Tempo Set 1
    Weight Reps
    1 3 15 90 2010 20 kg 15
    2 3 15 90 2010
    3 3 15 90 2010
    Day: Saturday

    Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps
    32 kg 12 32 kg 12 34 kg 10

    Set 2 Set 3 Set 4


    Weight Reps Weight Reps Weight Reps
    55 kg 15 65 kg 12 75 kg 8

    Set 2 Set 3
    Weight Reps Weight Reps
    60 kg 10 60 kg 11

    Set 2 Set 3
    Weight Reps Weight Reps
    12 kg 10 12 kg 11

    Set 2 Set 3
    Weight Reps Weight Reps
    10 kg 15 10 kg 15
    Set 2 Set 3
    Weight Reps Weight Reps
    14 kg 15 14 kg 15

    Set 2 Set 3
    Weight Reps Weight Reps
    22.5 kg 15 Each Arm 25 kg 15 Each Arm

    Set 2 Set 3
    Weight Reps Weight Reps
    25 kg 15 25 kg 11
    Notes

    Notes

    Last set 2 reps short.

    Notes

    1st set grip too narrow

    Notes

    Notes
    Notes

    Notes

    Notes

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