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Super Saiyan training Si Six x Program 6
DAY
HYPERTROPHY
BASED
PROGRAM
M A T T H E W
K I D O
Super Saiyan Six Training Training Program by Matthew Kido © 2015 by Matthew Kido All rights reserved. No portion of this book may be reprodu reproduced, ced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author, author, except as permitted by U.S. copyright law. law. For permission rrequests, equests, email: [email protected]
Published in the States by Saiyan LLC 111 Hekili St. SteUnited A#2305 Kailua, HI 96734 www.SaiyanArmy.com
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I N T R O D U C T I O N
INTRODUCTION First o, thank you for purchasing purchasing my program. Over my my past fteen years of training, I’ve seen the best gains by balancing power, power, volume and frequency within my workouts. This program highlights all three and will target your weak points, helping you build a well-rounded aesthetic physique.
contents Getting Started
5
Training T raining Routine Phase 1
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Phase 2
11
Adjusting the Program Program
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for your safety
F O R Y O U R S A F E T Y
Please read below the following questions prior to beginning this program. If you answer “Yes” “Yes” to any, any, please consult a physician before attempting the program.
• Have you ever had either high or low blood pressure and/or high cholesterol levels? • Have you ever had a stroke? • Is there a history of heart disease in your immediate family (before the age of 55)? • Have you ever had a heart attack? • Do you suer from chest pains? • Do you often feel faint and have spells of severe dizziness? • Have you ever had a seizure (t)? • Have you ever had asthma, chronic bronchitis or any other chest ailments? • Do you suer from severe headaches or migraines? • Have you ever had any muscle, joint or bone illnesses or injuries (including your back)? • Do you have any muscle, joint or bone problems that aect you now? • Are you pregnant?
Neither Matthew Kido nor Saiyan LLC are responsible for any injuries, illnesses, diseases or any other health problems suered by customers who purchase any training programs.
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getting started
G E T T I N G S T A R T E D
During the rst 2-4 weeks on this program, you’ll go through an acclimation period where you’ll be dropping 1-2 sets o of every accessory exercise. Accessory exercises exclude the squat, bench, overhead press, deadlift. The reason for this is due to the high volume of this program. If you feel you are recovering ne (2-3 days recovered) after 2 weeks, then feel free to add the sets back into the program. For the big compound movements (squat, bench, overhead press, deadlift), start with a weight you can comfortably do for 5 sets of 5 reps, and for hypertrophy days - 4 sets of 8 reps. From there, increase the weight by 5 lb the following week.
EXAMPLE Let’s say you can only lift “x” weight for 5 sets of 3 reps for week Let’s 1. For week 2, a aim im to lift the same weight for 5 sets of 4 re reps. ps. For week 3, 5 sets of 5 reps. The same goes for your hypertrophy days. Once you can complete a weight ffor or 5 sets of 5 reps, you can increase the weight by 5 lb again.
If you’re unsure how to perform a certain exercise, I recommend utilizing YouTube ouTube to nd a high rated video - there will be thousands that will help you perfect your form. Remember: form over weight, always.
If your gym doesn’t have a certain machine, you may use another machine that hits the same part of the muscle. All exercises are customizable to your body and needs. All working sets use the same weight. Increase weight as your strength increases. If you fail on a weight, either decrease the weight or keep it the same. Feel free to customize the big compound movements (Squat, Bench, Overhead Press, Deadlift) and change them to t your need and goals.
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G E T T I N G S T A R T E D
warm up Before every workout, be sure to foam roll and warm up properly. Watch my videos below on how to warm up your upper body and lower body.
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G E T T I N G S T A R T E D
rest times Rest times should be 2-5 minutes on your heavy compound movements and 1-2 1-2 minutes on your accessory accessory exercises. Feel free to super set if you’re short on time.
sleep Make sure you’re getting an ideal 8 hours of sleep at night a and nd are staying properly hydrated throughout the day. day. If you aren’t recoveri recovering ng in time due to lack of sleep, you should either lower the volume or take an extra day o to recover.
dieting tips As far as your diet goes, if you want to make ideal strength gains, make sure your body is in a caloric surplus and a lean bulking phase (gaining about 0.25 to 1 lb. a week).
ab program Ab work can be done on your days o or after you complete your workouts. Aim to hit abs 2-3 times a week. Perform the following ab exercise as a super set, which means 1 set = hanging leg raises, ball crunches, bicycles. EXERCISE
SETS X REPS
Hanging leg raises Ball crunches
3 x as many reps as possible 3 x as many reps as possible
Bicycles
3 x as many reps as possible
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P H A S E 1
phase 1
day 1: heavy push (chest focus) EXERCISE Flat barbell bench press
SETS X REPS 5 x 3-5
Overhead press
3 x 10
Incline dumbbell bench press
4x8
Standing cable y’s
3 x 12
Body weight or weighted dips
4 x 10
Rope face pulls
3 x 15
Dumbbell, barbell or cable overhead tricep extensions
3 x 10
day 2: heavy pull (width focused) EXERCISE SETS X REPS Assisted, body weight or weighted pull ups
5 x 3-5
T-bar row or bent over rows
3 x 10
Close grip lat pull downs
3x8
1 arm rows on at bench (row to lower lats)
3 x 10
Standing cable lat pull downs
3 x 12
Standing barbell curls Dumbbell hammer curls
3x8 3 x 10
Dumbbell or barbell shrugs
3 x 10 8
P H A S E 1
day 3: heavy legs (quads focused) EXERCISE Squats
SETS X REPS
5 x 3-5
Sti legged or romanian deadlifts
3 x 10
Leg extensions
3 x 20
Leg press
4 x 12
Hamstring curls
4 x 10
Hack squat or goblet squats
3 x 15
Standing calf raises
4 x 10 (on last set, drop set 5 times)
Seated calf raises
4 x 12
day 4: hypertrophy push (shoulders focused) EXERCISE Overhead press Incline dumbbell press
SETS X REPS
4 x 6-8 4 x 10
Seated dumbbell shoulder press
3 x 12
Close grip bench press
3 x 10
Dumbbell or barbell upright rows
3 x 15
Cable side lateral raises
3 x 15 each
super set
Bent over rear delt cable ys Dumbbell, barbell or cable overhead tricep extensions
3 x 15
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P H A S E 1
day 5: hypertrophy pull (thickness focused) EXERCISE
SETS X REPS
T-bar rows Body weight, band assisted or weighted pull ups Bent over rows or pendlay rows
4 x 6-8 4 x 10
Standing dumbbell rows
3 x 10
Cable low row machine
4 x 12
Standing dumbbell curls
3 x 12
Preacher curls - barbell, dumbbell or machine
3 x 15
3 x 10
day da y 6: hypertrophy hype rtrophy legs (hamstring focused) EXERCISE Conventional or sumo deadlifts
SETS X REPS
4 x 6-8
Barbell hip thrusts o bench
3 x 15
Leg press
3 x 20
Lying or seated hamstring curl machine
3 x 15
Dumbbell walking lunges
3 x 20 all together
Kettlebell swings
3 x 15 each
super set
Goblet squats Standing calf raises
3 x 20
Seated calf raises
3 x 20
day 7: rest 10
P H A S E 2
phase 2
day 8: hypertrophy push (chest focused) EXERCISE Flat barbell bench press
SETS X REPS 4 x 6-8
Overhead press
3 x 10
Incline dumbbell bench press Standing cable y’s
4 x 10 3 x 20
Body weight or weighted dips
3 x 15
Rope face pulls
3 x 15
Dumbbell, barbell or cable overhead tricep extensions
3 x 20
day 9: hypertrophy pull (width focused) EXERCISE Assisted, body weight or weighted pull ups
SETS X REPS
4 x 6-8
T-bar rows or bent over rows
4 x 10
Close grip lat pull downs
4 x 12
1 arm rows on at bench (row to lower lats)
3 x 15
Standing cable lat pull downs
3 x 20
Standing barbell curls
4 x 10
Dumbbell hammer curls
3 x 15 11
P H A S E 2
day da y 10: h hypertrophy ypertrophy legs (quads focused) EXERCISE
SETS X REPS
Squats Sti legged or romanian deadlifts
4 x 6-8 3 x 10
Leg extensions
3 x 20
Leg press wide stance
4 x 10 each
super set
Leg press narrow stance Hamstring curls
3 x 15
Hack squat or goblet squats
4 x 20
Standing calf raises
3 x 20
Seated calf raises
3 x 20
day da y 11: heavy push (should (shoulders ers focused) EXERCISE Overhead press
SETS X REPS
5 x 3-5
Incline dumbbell press
4 x 10
Seated dumbbell shoulder press
4x8
Dumbbell or barbell upright rows
3 x 10
Close grip bench press
3 x 10
Reverse pec deck machine
3 x 12
Dumbbell, barbell or cable overhead tricep extensions
3 x 10
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P H A S E 2
day da y 12: heavy pull ((thickness thickness focused) EXERCISE Bent over rows or pendlay rows
SETS X REPS 5 x 3-5
Body weight, band assisted or weighted pull ups T-bar rows
4 x 10
Cable low row machine
3 x 10
Standing dumbbell 1 arm rows
3 x 10
Standing dumbbell curls
4x8
Preacher curls - barbell, dumbbell or machine
4 x 10
Dumbbell or barbell shrugs
3 x 10
3x8
day da y 13: heavy legs (hamstring focused) EXERCISE Conventional or sumo deadlifts
SETS X REPS
5 x 3-5
Barbell hip thrusts o bench
4 x 10
Leg press
3 x 20
Side single leg press Lying or seated hamstring curl machine
3 x 15 4 x 10
Kettlebell swings
3 x 15 each
super set
Goblet squats Standing calf raises
4 x 10 (on last set, drop set 5 times)
Seated calf raises
4 x 12
day 14: rest Note: You You may change Day 7 rest day to Day 4 if it better ts your schedule. Example: Legs, Push, Pull, Rest, Legs, Push, Pull, Rest. Repeat
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adjusting the program
A D J U S T I N G T H E P R O G R A M
deload week (optional every 4-6 weeks) Common signs it’s time to deload: • Are your joints aching? • Is your recovery time slowing down and are you constantly sore? • Are you not getting a pump in at the gym? If the answer is yes, it’s probably time to deload. deload . Go by feel but remember remember,, injuries are the number one way to slow down or go backwards in progress. progress. During a deload week, do the same workout but decrease all weights by 50%. Focus on perfecting your form and lifting the weights expolisvely. expolisvely.
weak point training If you’ve been training for less than 2 years, don’t worry about weak points. Just focus focus on bringing up your your entire entire physique. physique. If yo you u do have weak points that you’re trying to bring up, feel free to subtract exercises that you’re strong in, and add in exercises that you’re weak in. EXAMPLE My chest is a strong point and my shoulders are a weak point. Therefore, I’ll subtract a chest exercises on both “Push” workouts and add in a shoulder exercise instead.
Remember, when targeting weak points, you need to create the mindmuscle connection and and really feel the muscle contracting. All lifts should be performed with fast concentrics to hit fast twitch muscle bers and slow 1-2 count eccentrics.
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