TRAINING PROGRAM

sales@lrgraphics.co.uk BY @BRANDONHEPBURN
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UNDERSTANDING MY

The main things you need to pay attention to in my programming are the reps, sets
and techniques. You must also understand that when you start your first working
set you must be ready. You should also log everything you are lifting, and the
reps. So when you come to your next session, you’ll have your weight and rep
history in front of you.

If you see '8-10' on its own in the reps, this means that each set is to be focused
on for 8 -10 reps.

If you see '10 – 12' or '15 – 20' on it’s own, it means exactly the same.

The more you see going on in the reps box, the more complex it’s going to be. You
see, sticking to one rep range doesn't really give the muscle the opportunity to
change or adapt as we'd like. In the early days of the programming, not being very
experienced, you will adapt. Now with fat loss I have create some metabolic stress
through your workout.
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SESSION 1
1
WORKOUT
BODY PART EXERCISE SETS REST

Abs Cable Rope Crunches 3X15 1MIN

02
Abs Hanging Leg Lifts 3X 10-12 1MIN

Abs Plate Russion Twist 3X 10-12 BOTH 1MIN

SIDES

SESSION 2
2
WORKOUT
BODY PART EXERCISE SETS REST

Abs Lying Leg Lifts 3X15-20 1MIN

Abs Toe touches 3X15 1MIN

Abs V Ups 3X12-15 1MIN

SESSION 3
3
WORKOUT
BODY PART EXERCISE SETS REST

3X10-12 / BOTH
Abs Cable Twist 1MIN
SIDES

Abs Lying/Hanging Knee Raises 3X15-20 1MIN

Abs Double Crunch 3X15 1MIN

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FREQUENTLY
ASKED QUESTIONS
WHICH WORKOUT PLAN SHOULD I DO?
01 You have a three and four day training plan to pick from rotating over two weeks. Choose the
plan you can REALISTICALLY stick to for 8-12 weeks.

UNDERSTANDING MY PROGRAMMING
The things you need to focus on in my programming are the reps, sets and techniques. You
must also understand that when you start your first working set, you must be ready. You
should log everything you are lifting and the number of reps you’ve done so that during your
next session, you’ll have your weight and rep history in front of you.

02 If you see:
“8-10” on its own in reps, this means that each set is to be focused on for 8 -10 reps. If you
see 1x10 – 12 or 2x15 – 20 on its own, it means exactly the same. The more you see going
on in the reps box, the more complex the exercise is going to be. Sticking to one rep range
doesn't really give the muscle enough opportunity to change and adapt as we'd like. In the
early days of programming, when you’re not as experienced, you’ll adapt quickly. When it
comes to fat loss, I have created some metabolic stress through your workout.

WHEN SHOULD I TAKE A REST DAY?

3x Sessions Per Week 4x Sessions Per Week
Monday – Upper Body Monday – Upper A
Tuesday – Rest & Steps (10,000) Tuesday – Lower A
03 Wednesday – Lower Body
Thursday – Rest & Steps (10,000)
Wednesday – Rest & Steps (10,000)
Thursday – Upper B
Friday – Full Body Friday – Lower B
Saturday - Rest & Steps (10,000) Saturday - Rest & Steps (10,000)
Sunday - Rest & Steps (10,000) Sunday - Rest & Steps (10,000)

WHAT EQUIPMENT DO I NEED?

You can pick up a few items in the plan as well as recovery tools. All can be found on

04 Amazon.
1. Weight Training Cuffs
2. Carabiners
3. Foam Roller

WHEN SHOULD I TRAIN MY ABS?

05
I recommend training your Abs 2-3 times per week, just like you would any other muscle
group. Feel free to add it to the end of your weight training session, upon waking on a fasted
stomach, or on your rest days.
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WHAT TRAINING TEMPO SHOULD YOU USE?

Tempo uses a specific number to describe the different phases of each exercise.
E.g. 3011

The 1st number, “3", means it should take you 3 seconds to lower the weight after you've
reached the top of the lift (this is the eccentric).

The 2nd number, "0" means there is no pause between the eccentric and the concentric
phases of the exercise.

06 The 3rd number represents the number of seconds for the concentric (lifting the weight), or
contraction phase of the lift.

The 4th number, “1", represents the length of the pause at the top of the lift.

WHAT I ADVISE
For your compound movements - Rack Pulls, Bent Over Rows & Squats:
3121

For your isolation movements - Curls, Extensions & Lat Raise:

2012

HOW SHOULD I TRACK PROGRESSION DURING THIS PROGRAM?

During this time, the goal is to lose as much body fat as possible, while retaining your
existing muscle mass. This means you should be in a Caloric Deficit. While it’s natural to see
some loss in strength during a fat loss phase, you still want to prioritize lifting as heavily as
possible throughout the coming weeks.

Progression can be seen in the following ways:

1. Lifting more weight.
07 2. Lifting the same weight but performing cleaner reps.
3. Lifting the same weight, but completing more reps.
4. Improving your form/technique with a certain weight.

It is important to remember that you will not set personal records each workout, and again, it
is natural (and expected) to lose some strength as you go deeper into a cut.

WHEN SHOULD I TAKE REST DAYS?

The organization of these sessions is not set in stone. You have a fair bit of autonomy when
it comes to scheduling your training.

Feel free to arrange your workouts so that you can prioritize your lifestyle.
Personally, I separate leg and back workouts as my lower back doesn’t like heavy loading
day after day.

08 As far as rest days go, I typically choose to auto-regulate mine, meaning I take a rest day
when I feel I need one. I normally do two days on, one day off, and drop back into my
training plan. I do not recommend this for most people, especially beginners and
intermediate lifters. I highly recommend taking at least two complete rest day per week,
meaning a day with no lifting or cardio. Just monitor your step count and perform
mobility/stretches on these days.
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CAN I ADD IN EXTRA SETS?

As long as doing so doesn’t impede your ability to recover, or drastically harm the strength in
your lifts, you can absolutely push yourself harder. If you feel like you can do an extra set, I
would recommend pushing your intensity up within the sets & reps I’ve arranged for you

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(increase the weight, and keep the sets/reps the same).

Overall, I recommend that you gauge how you feel. You’ll find sets from as low as 2 to as
high as 5 in this program. I have days where, if a particular exercise is feeling great, I may
end up completing an extra 1 or 2 sets. When this happens, I’ll take away sets from another
exercise for the same muscle. Again, feel free to adjust the volume of these workouts.

SHOULD I TRAIN UNTIL FAILURE?

I highly recommend training until complete muscular failure. As long as you’re failing in the
rep scheme I have put in place, you’re safe and in control. It’s about controlling the muscle
and taking it to mechanical failure.

10 *When performing compound movements, I do not recommend training to failure. Aim for the
designated rep range, tracking the weight when you feel you have roughly one rep left in the
tank. That is, an RPE (Rate of Perceived Exertion) of 9 out of 10. By doing this, you’ll avoid
damaging your central nervous system and the risk of not recovering in time for your next
session.

HOW LONG SHOULD I REST IN BETWEEN SETS?

I recommend taking the amount of time YOU need to recover, so you can go into the next set

11 at 100%. The ideal rest time will vary from person to person, from workout to workout
(especially the further you are into your deficit). Some exercises will require little rest to get
the maximum results out of the training method in place. Remember, these are suggestions,
not concrete rules.

WHAT IF I DON’T HAVE ACCESS TO AN EXERCISE IN THIS PROGRAM?

I recommend adhering to the protocols written for movements (sets, reps and training
methods) to the best of your ability. Feel free to swap around isolation lifts with alternatives
that hit the same muscle group - Just be sure to keep them as similar as possible to the

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program I’ve written for you.

With some exercises, I’ll include a suggestion for alternative exercises you can perform
instead. I.E. If you’d rather perform an incline dumbbell fly rather than an incline cable fly,
that’s totally fine. No matter the exercise, proper form should always be the NUMBER 1
priority! If you’re looking to improve your form, continue researching online (YouTube,
articles and Instagram are helpful - There is no shortage of tutorials you can use to make
sure you’re executing these movements correctly).

WHAT IF I MISS A WORKOUT?

13 If you’re unable to work out for one day, do not stress. Simply pick up from where
you left off and resume the program. Make sure you have selected a plan that you can
realistically stick to. I want to emphasize that these workouts are by no means assigned to
specific days of the week, rather, they are a continuous rotation.
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SHOULD I INCORPORATE DELOAD WEEKS?

14 When you’ve been consistently training heavy, you will eventually encounter a few
consecutive days where you feel weak, exhausted, or unmotivated (another sign might be a
decrease in your sleep quality). When this happens, you can take a deload week, or take a
few days off from the gym. Personally, I would take 3-5 days fully off from the Gym, because
I can’t go into my sessions and perform at 50-60%. I need to go all out! This will come down
to your personality type.

A deload will help your central nervous system recover, reduce your risk of injury, and allow
you to recover both mentally and physically. To perform a deload, you’ll follow the same
workout routine, but decrease the working weight you were last using by 40-50%. Make sure
to monitor the way you’re feeling, sleeping, your stress levels, recovery and gut health. If any
of these starts to take a hit, it’s probably time to deload or take a few days off.

HOW LONG SHOULD I FOLLOW THIS PROGRAM?

15 This program does not have a set time limit. As long as you are progressing and enjoying
your split, I recommend sticking with it.

SHOULD I WARM UP BEFORE TRAINING?

Absolutely. I highly recommend taking a few minutes to warm up before each session. This
should not be intense work that drains you of energy before your workout. Simple
movements that aid in blood flow and priming the muscles you’re about to work is
recommended.

I want to make sure your heart rate is up and your muscles aren’t cold entering your workout.
You can spend a few minutes on an incline treadmill,
elliptical or a StairMaster. I also recommend performing dynamic stretches pertaining to the

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muscles you’ll be training that day.

A simple example to follow is:

- 5 minutes on a treadmill
- 2-3 light sets of the first exercise you’re going to perform that day.
- Perform another 2-3 sets. These are sets that ready your muscle for the heavy
working sets.
- Gradually increase the weight with each set.
- Stop short of the weight you’ll use for your first working set. Again, these are not your
working sets, and should not be heavy.

SET PERCENTAGE & REPS

1 Bar 12-15 Reps

2 40% 10-12 Reps

3 70% 6-8 Reps

4 85% 2-4 Reps

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HOW DO I KNOW IF I’M MAKING PROGRESS?

In a fat loss phase, progress is going to be visual, so record your progress with:
- Check in images
- Scales

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- Clothing
- Tape measurements
- Mindset and confidence

When in a fat loss phase, I weigh myself each morning. I will take the average of my week’s
weight and compare it to the week prior.

WHAT SHOULD MY NUTRITION LOOK LIKE DURING THIS PROGRAM?

I’ve been a huge fan of flexible dieting for years. As a rule of thumb, I recommend aiming to
get 80-90% of your macros from whole foods, leaving yourself some room for foods that may
be considered less “macro-friendly” (the more indulgent foods you crave most often). Finding
ways to keep yourself satiated and satisfy your cravings will help you stay consistent
throughout your cut.

As for supplements, all I recommend is Krill oil, a multivitamin, vitamin D spray and creatine
monohydrate (5 grams per day for men, 3-4 grams per day for women). I also recommend
drinking 3-4 litres of water daily.

18 An extremely common mistake made with beginners and intermediates is starting a fat loss
phase too aggressively. That is, overdoing cardio and starting with their caloric intake too
low.

This will put you at a higher risk of losing muscle size along the way. Taking this process
slowly is a far more effective route. It may take longer to see results, but it will be essential
when it comes to preserving your muscle. In the beginning, I recommend starting with a 200-
300 calorie deficit.

Monitor your progress, and when the scale starts to stall for 2 weeks or more, remove
another 100 calories for your diet.

WHEN SHOULD I HAVE A REFEED DAY?

Refeeding is a useful technique to boost your energy and help continue progress in a fat loss
phase. The frequency for refeed days will vary from person to person. If you still have visible

19 body fat, you don’t need a refeed.

The deeper into your cut you are, a weekly refeed may be best. On a refeed day, I like to
keep my protein the same, if not a little higher - 1.5-2 grams per pound of bodyweight, while
lowering fat slightly, and increasing carbs by 200-400 grams.
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20 THE BIG QUESTION!

HOW MUCH CARDIO SHOULD I BE DOING?
Cardio is a tool that I recommend to further your caloric deficit, but it should NOT be the
emphasis of your fat loss phase. Your top priorities should still be nutrition (eating in a deficit)
and weight training.

I would recommend starting with a 20 minute low-intensity steady state (LISS) session (130-
140 beats per minute) on your rest days. More cardio can be added as needed, although I
recommend experimenting to find the balance between food and cardio that works best for
you.

I would recommend gradually reducing your food intake to further your caloric deficit. Again,
work towards finding the sweet spot that works best for you and your lifestyle.

Here’s an example of a LISS session:

Choose a machine (Stairmaster, incline treadmill, stationary bike, or elliptical), and adjust the
intensity to get your heart rate to around 130-140 BPM. Once you’ve achieved your target
heart rate, continue until you’ve competed your time set.

I would avoid HIIT Training as recovery is more important. I personally recommend LISS,
manipulating my step count and nutrition as needed.
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EVERY DAY IS
ABS DAY.
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