BODY-TYPE EXERCISE / INFO
You are a Mesomorph on a sculpt programme. Fortunately your body-type does not tend to store fat and it finds maintaining muscle relatively easy due to having a good mix of both slow and fast twitch muscle fibre, with the majority being fast twitch. This makes the job of sculpting fairly easy and having the ability to maintain a relatively low fat percentage will help to show muscle definition. You may have heard that performing high rep ranges and lifting light weights is the correct way to achieve definition. At YBP we believe this is the wrong approach, we focus on lifting the correct weight for your specific rep range to define and maintain muscle.
Your exercise plan will be an even mix of resistance and cardio workouts. The type of movement performed in your resistance workouts will be a combination of compound and isolation exercises. The compound exercises are big movements and help in creating the correct hormonal response (boosting growth hormone and testosterone). The isolation exercises will create muscle definition. Your cardio will be in the form of high intensity interval training to help increase mitochondria (where fuel is burnt producing energy). The more mitochondria you have, the more fat you burn. High intensity training will also have the effect of increasing your metabolism, which results in burning more calories over the next 24-36 hours. This is why it is important to keep up the frequency of your training sessions, so try not to have more than one consecutive day off.
At YBP we have researched and created the perfect ratio of resistance and cardio workouts for your body-type on a sculpting goal. We have specified how often to perform these workouts to get the best results. Every month the training concept will change (the concept is the way in which you perform your workouts). Within your concept we have tailored and specified the exact sets, rep ranges, duration, tempo, rest and intensity.
MONTHLY WORKOUT SCHEDULE
Below is our recommended order and number of workouts. Try to stick as close to this as possible. Always keep the order of the workouts the same even if you have to take days off. Ideally do not have more than one day off in a row.
| Day 1 | Workout One | Day 15 | Workout Two |
| Day 2 | Cardio | Day 16 | Cardio |
| Day 3 | Workout Two | Day 17 | Workout One |
| Day 4 | Rest | Day 18 | Rest |
| Day 5 | Workout One | Day 19 | Workout Two |
| Day 6 | Workout Two | Day 20 | Workout One |
| Day 7 | Rest | Day 21 | Rest |
| Day 8 | Cardio | Day 22 | Cardio |
| Day 9 | Workout One | Day 23 | Workout Two |
| Day 10 | Workout Two | Day 24 | Workout One |
| Day 11 | Rest | Day 25 | Rest |
| Day 12 | Cardio | Day 26 | Cardio |
| Day 13 | Workout One | Day 27 | Workout Two | Day 14 | Rest | Day 28 | Rest |
DYNAMIC WARM-UP
The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.
RESISTANCE WORKOUT ONE
This concept is called Pyramid. Perform the first group of 2 exercises for 12 reps each (this constitutes a set) then take 1.30 min rest. Perform the second set for 10 reps, third for 8 reps, fourth for 12 reps and the fifth set for 12 reps. Remember to rest in between each set. Then move on to the next group of two exercises and follow the same rep pattern. The weight changes according to your rep range, therefore you should be lifting the lightest weight first, then get heavier and end with the lightest weight. There are 4 groups of 2 exercises. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response.
EXERCISE CONCEPT – PYRAMID
| Exercises in each set | 2 |
| Sets | 5 |
| Reps | 12 / 10 / 8 / 10 / 12 |
| Rest between sets | 1 min 30 sec |
Before commencing your workout click here for technique advice on some of the big exercises.
Block One
CHEST PRESS — Cable
Stand in a staggered stance and take hold of cables from either side of you at chest height. Stand slightly in front of the cables and extend the arms. Bend the elbows allowing the cables to come towards your shoulders then press forward to extend the arms.
CHEST FLY — Swiss Ball / Dumbbells
Support your upper back on a swiss ball and lower your hips towards the floor. Hold the dumbbells above you with slight elbow flexion. Inhale as you open the arms out to the side until they are parallel with the torso. Exhale as you raise the dumbbells. Use your core to stabilise the body.
Block Two
SQUAT — Barbell
Stand with your feet wide, toes turned out slightly and hold a barbell in front of you. Bend the knees pressing them outwards into a sumo squat. Push your heels into the floor and extend your legs. Maintain neutral spine throughout.
LUNGE — Dumbbells
Stand feet hip width apart and hold dumbbells to your side. Lunge backwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under and the body upright. Step together and repeat with the same leg.
Block Three
SHOULDER PRESS — Barbell
Kneel and hold a barbell in front of you with your hands placed slightly wider than shoulder width. Begin with the arms bent and bar at shoulder height. As you exhale extend the arms overhead and maintain neural spine. Inhale as you lower.
FRONT DELT RAISE — Cable
Stand with your back to a low cable and hold a straight bar attachment with both hands (from between the legs). Engage your core, stand with slight knee flexion and raise the bar just above shoulder height with the arms extended. Lower with control.
Block Four
TRICEP PRESS — Bench / Barbell
Lie on an incline bench and with a narrow grip hold a barbell above. Keep your upper arm in a fixed position as you lower the bar behind your head, the elbows should not move or flare to the side. Extend the arms as you raise the bar upwards.
STATIC JACK — Cable
Sit upright with your knees bent and feet on the floor. Hold a high cable in both hands with the arms straight and lean the torso backwards engaging the core. Rotate the torso taking the cable downwards and to the side of the body, keep the chest lifted and navel drawn to spine.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
Block One
ROW — Cable
Stand in a squat position with your shoulders retracted, arms extended and the cable at chest height. Using a wide grip bar pull the cable towards you with your elbows slightly raised. Draw your shoulder blades down and together then extend the arms. Maintain the squat position throughout the exercise.
CHINS — Machine
Kneel upright on the assisted pull-up machine. Take a close grip and ensure your core and glutes are engaged. Retract the shoulders and pull yourself up keeping the chest lifted. Slowly lower until your arms are fully extended.
Block Two
HAMSTRING CURL — Machine
Sit upright on a hamstring curl machine and engage your core. Press downward with both legs and bend the knees. Ensure to flex the knees as much as possible.
HIP THRUST — Bench / Dumbbell
Support your head and shoulders on a box or bench and hold a dumbbell on your hips, with the hips lifted. Allow your bottom to lower towards the floor, your head and shoulders will lift slightly as there should be no arching of the upper back. Contract the glutes and raise the hips.
Block Three
PULLOVER — Swiss Ball / Dumbbell
Support your head and shoulders on a swiss ball, raise your hips and hold a dumbbell above you in both hands. With slight elbow flexion, lower the weight behind you on the inhale. Keep the arms lengthened and bring the weight back over the body as you exhale. Maintain neutral spine.
UPRIGHT ROW – Cable
Stand in a staggered stance slightly away from a low cable. With a narrow overhand grip, hold a bar attachment with both hands. Pull the bar up to your chest at a 45 degree angle. Lead the movement with your elbows, keep the shoulder pressing down as much as possible.
Block Four
BICEP CURL — Barbell
Stand holding a barbell in front of you with an underhand grip. Bend the arms and draw the elbows backwards behind the line of the body dragging the bar up towards the chest. Extend the arms. Maintain neutral spine throughout the exercise and do not lock your knees.
CRUNCH — Cable / Swiss Ball
Lie with your back extended over a swiss ball facing away from a low cable. Hold the cable (no handle attachment) to your head with both hands. Curl up into a crunch, keeping a slight gap under the chin and simultaneously tilt the pelvis under. Lower under control. The further back over the ball the harder the exercise.
CARDIO WORKOUT
The cardio workout is split into 3 sections: Intervals, lactic acid removal phase, followed by a repeat of the intervals. You can use any piece of cardio equipment such as the cross trainer, treadmill, rower, bike or skipping rope. You can also combine equipment rather than performing the entire workout on one machine.
Intervals (pre LAR phase) – perform the required number of intervals. The sprint phase should be performed at 100%, the highest intensity possible and the rest phase should be performed at a low intensity to recover. For example on a cross-trainer increase the speed for the sprint phase then bring it back down on the rest phase, allowing you to recover.
Lactic acid removal phase – work at a consistent pace, but to the maximum intensity possible (you should not be able to hold a conversation) yet able to sustain it for the required length of time. The time is stated in minutes below the first table.
Intervals (post LAR phase) – perform the intervals again with the same format as the first section.
Enjoy!
CARDIO CONCEPT
| Number of Intervals | Sprints | Rest |
| 7 | 45 sec | 30 sec |
| Lactic Acid Removal Phase - 30 minutes | ||
| 7 | 45 sec | 30 sec |
| Total Workout Time - 47 minutes 30seconds | ||
CARDIO EQUIPMENT
This video shows examples of cardio equipment to use when perform your interval training.
STRETCHES
Hold each position for 1 minute and increase the length of time on particularly tight muscles.
GLUTES & BACK
Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor.
GLUTES
Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.
BACK
Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
ABDOMINALS
Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body.
HIP FLEXOR
In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward.
QUADS
Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.
HAMSTRINGS & CALF
Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.
CALF
Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position.
LATERAL
Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.
UPPER BACK
Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
CHEST
Place your forearm onto a wall, creating right angles at the shoulder and elbow joints. Apply pressure into the wall and turn your torso away.
TRICEP
Take one arm overhead and bend at the elbow. Apply pressure with the opposite hand and keep the head raised.
ALTERNATIVE EXERCISES
Use this section to replace specific exercises in your programme which do not work for you. This may be due to not having the correct equipment, the exercise being too challenging / not challenging enough, or possibly due to an injury. Click on the links below to find alternative exercises for the same body part or movement.