Written by Jacob Schepis & Lyndon Purcell

Jacob Schepis and Lyndon Purcell are not an Accredited Practicing Dietitian or Exercise Physiologist, therefore the above content should not be
taken as medical advice, in place of medical advice or to treat any disease. You should seek a medical professional before undergoing any
nutritional or physical intervention.
 PROGRAM OVERVIEW
This program was designed for the purpose of targeting and enhancing
development of the arms along with other key muscle groups that contribute to
a jacked and yolked physique.

By following this program, you will be focusing on areas such the biceps,
triceps, deltoids, chest, upper-back and abs. All of the body parts that will
contribute to an aesthetic appearance and leave your training partner, friends,
family and passersby staring in awe.

The design of this arm specialization protocol is the product of a collaborative

effort between coaches who have dedicated years towards obtaining
knowledge of the scientific principles of exercise and training, as well as
hands-on practical experience achieving results for themselves and countless
others.

What makes this program so successful is that it adheres to the training

principles – specificity, progressive overload, fatigue management,
individualization, variation and periodization. To achieve the physiological
objective of muscle hypertrophy, the protocol intentionally manipulates the key
training variables volume, frequency, intensity and exercise selection.

This style of training, which prioritise a higher volume and frequency of the
targeted body parts, will help enhance the rate of hypertrophic adaptations
and thus rapidly increase the size of the muscle groups prioritised. This is
important as muscle provides size, shape and contributes immensely to
creating that “swole” and “jacked” appearance many trainees desire.

PROGRAM PHASES:
The program is broken down into two phases, each of which begin with very
modest intensities and volumes in order to allow for acclimation to the
heightened demands of training with high frequencies and dissipate any
residual fatigue.

Do not be fooled, although the first week of each mesocycle (training block)
may feel ‘easy’, the microcycles (training weeks) following progress the
stimulus markedly and be both physically and mentally challenging.
Over the course of each mesocycle, we have built in progressive overload in
both volume and relative intensity aka effort as measured by the Reps in
Reserve Scale (RIR). If you are not familiar with the RIR or Reps in reserve
(RPE) scales, we recommend you watch this video before starting the
program.

As the week’s progress, training will get harder and harder across all sessions,
and your effort increasing where you will reach or near muscular failure.

WORKOUTS:
Each workout has been specifically designed to place a greater emphasis on
the biceps and triceps, whilst not neglecting other muscle groups.

Over the course of the microcycle, repetition ranges and loading zones will
undulate from one workout to the next. Some workouts in the low-moderate
rep ranges (5-15 reps) and others in the moderate-high rep ranges (15-30).

This deliberate change in rep scheme, coupled with variation in exercise

selection aims to manage fatigue and joint stress that results when training
with such a focused and high volume/frequency program.

We have also included some advanced training techniques, myoreps, for

some exercises to not only elicit a sufficient tension stimulus but increase
training economy and ensure your workouts aren’t excessively long.

REQUIRED:
Before we get underway, there are a number of things you will need to have
readily available to you. If you don’t have them, it’s not the end of the world.
Simply shoot us an email and we can adjust your plan accordingly…

1. Gym membership to a commercial gym or well-equipped training facility

(barbells, dumbbells, cables and machines); and
2. Commitment, and a can-do attitude (no half arsing anything now).
 HOW TO USE THIS
PROGRAM
STEP 1) Exercise Selection
On each of the five programmed days, you have the ability to select from a
number of exercises in the drop down menu. For the best results, select
movements that you are familiar with and can perform with good technique.
You are to perform the same exercise for the entire training phase, only
substituting or swapping exercises in the second phase.

When you have the same muscle group multiple times within the training
week, the amount of exercise variation in exercises between sessions will be
dependent on your level of advancement.

For beginners and intermediates or exercises you are not proficient in and
have not yet mastered, we recommend keeping the exercises for multi joint
(big lifts) the same on all sessions.

If you are advanced, a greater amount of variation in exercise selection within

the microcycle is recommended across all lifts.

For all levels of advancement, we strongly recommend varying exercises in all

sessions for smaller muscle groups, accessory lifts or machine work, varying
the exercises from one workout to the next is recommended, especially for
bicep, tricep and delt exercises to minimise joint strain.

For bicep and triceps movements, select exercises that achieve the greatest
pump and you have a strong mind muscle connection with. This is critical as
failing to stimulate the muscle sufficiently will compromise results.

See below for examples.

Beginner-Intermediate Example:
Day 1:
Chest – Incline BB Press
Chest – Cable Chest Fly

Day 3:
Chest – Mid Grip Incline BB Press

Advanced Example:

Day 1:
Chest – Incline BB Press
Chest – Cable Chest Fly

Day 3:
Chest – Close Grip BB Press

At the end of the first phase, the exercise order is altered, which will create
enough novelty to further progress. If you feel you need to change exercises,
feel free, but we recommend keeping the bulk of your exercises the same or at
least very similar to ensure that minimal time is spent acquiring skill, and more
time stimulating growth.

Step 2) Load Selection, Reps In

Reserve & Volume
Load Selection & Reps In Reserve:
An ideal weight to use is one that you can perform with good technique and
reach the prescribed RIR target.

If your technique breaks down, you experience pain or discomfort, load should
be reduced to meet the RIR with sound form, no pain and no discomfort.

It is imperative that you meet the target RIR and gauge effort accurately to
ensure that the program becomes increasingly difficult and you are exerting
more effort as you progress through the weeks.

If you are extremely sore and fatigued in week 2-3 of the program, it is highly
likely you are overshooting your RIR or the volume for that movement/muscle
group is too great. If this is the case, ensure that your RIR meets the
prescribed targets.

Volume:
The volumes prescribed are our best bet at an appropriate dose of training
stress for the average individual. If you find that you are not recovering from
session to session and your performance is decreasing (volume load and
e1RM decreasing), we advise you to adjust your volume (number of sets) for
the movement/muscle group you are experiencing excessive soreness (rating
higher than 2/3) by 1-2 sets.

If you are recovering just fine with the prescribed volumes, and your
performance improving week to week with minimal soreness (rating less than
1/3) we advise you to increase volume by 1-2 sets for that muscle
group/exercise in the following training week.

If you reach the RIR correctly as prescribed, you will notice that soreness and
fatigue will accumulate as you progress through the mesocycle with weeks 5
and 6 being extremely challenging before you deload in week 1 of the second
phase.

Step 3) Rest Periods

To maximise your results, your rest periods must be long enough to ensure
that you can maintain the same weight throughout an exercises meeting the
RIR prescribed.

A failure to rest long enough resulting in muscular failure or a decrease in

performance will mean that your overall training volume is lower.

As A Rule of Thumb:

When performing 4-8 Reps: As long as necessary to perform the next set

When performing 8-20 Reps: 90-120 seconds.

Step 4) Progressing Through the
Program
PHASE ONE - Week 1 (Intro Week)
The first week of your program will have modest amounts of volume (number
of sets) and relatively modest RIR targets.

This is designed to accustom you to the new exercises, volume, frequency

and intensities and prepare you for the subsequent weeks of hard, overloading
training.

Start by hitting the top end of the rep range for the prescribed RIR.

For example, 3x8-12 @ RIE 3 means you should aim to perform 3 sets of 12
reps and have 3 reps left in the tank.

If you over/undershoot the RIR or don’t reach the top end of the rep range,
don’t fret. Simply adjust the weight up/down for the sets following or make a
comment in the workout to guide your load selection in subsequent workouts..

PHASE 1 - Weeks 2-6 (Overloading Weeks)

The goal of this program is to increase the amount of volume you perform and
the intensity you train with through weeks 1-6. As you will notice the RIR
targets gradually decrease, whereby week 6 requires that you push yourself to
the limits and on some exercises reach muscular failure.

You will also see that you have rep ranges for all exercises. This is will allow
you to use what is known as a double progression model of overload,
whereby you aim to increase reps first to reach the top end of the rep range
before you add load and begin at the bottom of the rep range.

If in week 1 you hit the top end rep range across all sets at the target RIR on a
particular exercise, in week 2 you should add weight by the smallest load
increment or an increase in load that allows you to meet the bottom end of the
rep range or higher for all sets at the prescribed RIR.
Continue striving to add reps across all sets to meet the RIR and hit the top
end rep range in each workout across the mesocycle. Once you have hit all
sets at the top end of the rep range, add weight and repeat.

DOUBLE PROGRESSION EXAMPLE: Squats 3x8-10

Week 1 - 3x10 @ 100kg RIR 4

Week 2 – 3x8 @105kg RIR 3-4
Week 3 – 3x9 @ 105kg RIR 2-3
Week 4 – 3x10 @105kg RIR 2-3
Week 5 – 3x8 @ 110kg RIR 2
Week 6 – 3x9 @ 110kg RIR 1
Week 7- 2x8 @ 105kg RIR 4

How to perform Myoreps:

Myoreps are an advanced training technique that we have incorporated into

the protocol to elicit a significant amount of fatigue and training stimulus.
Exercises that have myoreps will have a comment indicating the number of
myorep sets that follow the activation set.

You start by performing the activation set (e.g. 1x15-20 @ RIR 1) followed by
the prescribed number of myorep sets. After the activation set, rest 10-20
seconds before performing as many reps as you can to meet the prescribed
RIR using the same load. This is your first myorep set. Rest a further 10-20
seconds and again crank out as many reps as you can until you reach the
target RIR.

E.g. Bicep Curls 1x15-20 (activation set) @ RIR of 1 + 2x Myorep Sets

Activation set: 18 reps @ RIR of 1

Rest 10-20 seconds

Myorep set #1: 10 reps @ RIR of 1

Rest 10-20 seconds

Myorep set #2: 6 reps @ RIR of 1

The myorep sets that follow the activation set are brutal due to the short rest
between sets. After to add reps across all sets to meet the RIR and hit the top
end rep range in each workout across the mesocycle. Once you have hit all
sets at the top end of the rep range, add weight and repeat

Phase 2 - Week 1: Deload

In week 6, you should be fatigued and sore. This is why we have cut the total
volume you perform in half and ensured that you stay well away from
muscular failure aiming for an average RIR of >3.

No exercise or workout should be overly challenging in this week, and you will
gradually feel less and less soreness and fatigue as week 7 draws to a close.

This program can be re-used multiple times. Simply start the program again
from week 1 with the goal of using a greater load to reach your RPE targets.

Step 6) Executing The Program

Warming Up:
It is imperative to ensure you are adequately prepared physically and mentally
for your session. Start each session by performing basic movement
preparation/corrective exercises for the primary muscle groups being training.

STEP 1: Movement Prep

Watch these videos for example warm up routines.
Upper Body Warm Up Routine
Lower Body Warm Up Routine

STEP 2: Warm Up Sets

Before jumping straight into your working weights, perform a 3-5 warm up sets
for your first exercises and for each major movement such as squats and
deadlifts.

Warm up protocol for main lifts:

➢ 8x 20% of target load

➢ 5x 50% of target load
 ➢ 3x 75% of target load
➢ 2x 85% of target load

Begin working sets.

Warm up protocol for accessory lifts:

For smaller muscle groups or exercises in the middle/end of your program,

you don’t need to perform as many warm up sets.

If you feel you need to ‘feel’ out the movement, simply perform 1-2 ‘feel sets’
before getting into your working sets.

Nutrition Guidelines
To maximise results with this program, we recommend you eat at calorie
maintenance or a surplus (10-20% above maintenance calories) with a high
protein intake (1.8-2.2g per kg of body weight).

Also aim to consume 25% of your daily carbohydrate intake along with 20-40g
of high quality protein 60-120 minutes before/after your workouts to improve
performance and accelerate recovery.

Sleep, recovery and fatigue management is imperative if you wish to get the
best gains possible, so be sure to pay close attention to your extracurricular
activities and lifestyle.

Tracking Progress
In your program you should aim to progress both the number of reps you
perform and the load used on all exercises, especially isolation exercises as
this is a great proxy that muscle growth has occurred. It is imperative to log
your workouts and fill in all required cells in the program to track and measure
your progress.
Record your soreness for each exercise/workout and track this across the
course of the mesocycle to assess your recovery and overall response to the
protocol.

Be sure to also track your body weight and monitor your daily calorie/macro
intake, daily step count along with other important metrics such as mood,
energy and sleep.

Scale weight: Take body weight measurements in the same conditions each
day or week: upon waking, before eating and after voiding.

Progress pictures: Front, Side, Back (wear crop top and shorts!)

Watch this video: How To Take Progress Pictures

You can weigh yourself either daily or weekly, depending on which frequency
you prefer, but ensure you choose an approach that minimises stress or
feelings of discomfort and anxiety.

Fat Loss Progress:

Your target rate of loss is between 0.5-2% of bodyweight, depending on your
starting body fat percentage.

If you are at a higher body fat percentage (>25% BF), you can lose fat at a
quicker rate, aiming for the top end of the above range.

If you are leaner (<25% BF), your rate of loss should be slower, towards the
low end of the above range.

Mass Gain Progress:

Your target rate of gain is dependent on your training age.

If you’re a beginner aim for 1-2% of bodyweight gained per month.

If you’re an intermediate aim for 0.5-1% of bodyweight gained per month.

If you’re advanced, aim to gain 0.25-0.75% of bodyweight per month.

Weight Stalls:
If you are adhering to your diet 100% and meeting your calorie/macro targets,
but your scale weight hasn’t budged, be sure to first assess the following:

- Clothing
- Progress Photos

If you are filling out your t-shirts, looking more swole in your visuals, be patient
and avoid making changes to your calorie or macro targets.

If the above measurements are not improving, scale weight has stalled, you
are gaining/losing weight too quickly or you are not recovering for more than
10 days, look to the following:

- Food timing;
- Sodium intake;
- Water intake;
- Carbohydrate intake;
- Activity levels; and
- Stress.

One of the above variables may be masking your fat loss, preventing weight
gain or impacting your recovery. Be sure to address these factors before
adjusting your diet plan.

For fat loss: If after working through the above process, you are confident
that you have stalled, decrease your calorie intake on ALL days by 5-10%.

For muscle gain: If after working through the above process, you are
confident that you have stalled, increase your calorie intake on ALL days by 5-
10%.

Sharing your results

At JPS we take pride in our work and want to see your results.

We ask that you take a progress picture before you start, and one at the
completed of the program and email them to us and tag us @jpshealth_fitness
with the hashtag #JPSPhysique along your journey.
 Final Notes & FAQ
Do I need Cardio?
There is common misconception that you need to do cardio, in order to lose
fat. This is 100% false. The body doesn’t automatically start burning fat when
you run or building muscle when you lift a weight, contrary to popular belief.

While these methods of exercise do stimulate different metabolic and

physiological pathways, in a practical sense, they are both just modes of
movement and for those of you interested in muscle gain, may interfere with
your gym progress.

As is well understood due to an abundance of scientific studies, calorie

balance (the discrepancy between the amount of calories we consume and
expend over a chronic period of time) determines actual mass and tissue loss
or gain.

Movement is one of the biggest variable that we have control over in order to
alter our body composition favourably, as movement has a price and it must
be paid for in the form of calories. This is why cardio can be useful, but not
essential for fat-loss. Cardio simply provides an opportunity to move a lot,
which increases calorie expenditure.

Resistance training also increases calorie expenditure and also has the
benefits of stimulating muscle in a way that will help prevent it from being
broken down for energy, which can occur with excessive cardio. Therefore,
the recommendation for cardio on this program is: as preferred.

Simply track your daily steps to assess your expenditure, and up/down
regulate as needed to depending on your goals.

If you want to do some cardio in order to burn some additional calories, then
by all means go ahead, but try to not make it excessive, as it will impact
recovery and the resistance-training component of this program should be the
priority.

If you don’t like cardio, then don’t do it. It is not necessary in order to achieve
results and even if you aren’t doing cardio, yet you are moving around and
doing something you enjoy then you are still burning plenty of calories.
Fat burning occurs all day, not just the second you step on a treadmill.

Can I re-cycle the program after I finished?

Definitely! We recommend you keep the bulk of your exercises the same,
especially your compound (multi-joint) exercises such as squats, bench press,
rows etc. Simply substitute some of your isolation (single joint) exercises with
an alternative movement from the drop down menu.

Aim to start back at week 1 using your week 2 or 3 loads for the same RIR
and progress through the program again.

This cycle can be repeated as many times as desired.

Can I select exercises that aren’t in the drop down

menu?

Of course. There are no magic exercises for fat loss or muscle growth,
however we have carefully selected the movements in this program to ensure
you get optimal results.

If you don’t want to perform an exercise or can’t due to injury or discomfort, we

recommend you select an exercise that closely mimics those which are
provided and trains the same muscle group, in a similar movement pattern.

Further Questions:

if you have any questions or concerns, please don’t hesitate to email

Jacob@jpshealthandfitness.com.au