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By Austin Perry

Definition Program

Build a defined frame to assist muscle building with this one month program.

Grow your muscles while enhancing your current physique definition with a fully custom and volume-based plan split into one body part focus points.

This tailored training program helps assist those with an ectomorphic body type as well as additional users looking to get a defined physique while building quality muscle all at the same time.

TRAINING SUMMARY

 

MAIN FOCUSSTRENGTH AND DEFINITION
PROGRAM LENGTH4 WEEKS
WORKOUT SPLIT6 DAYS — ONE FOCAL IMPROVEMENT DAY
TIME PER WORKOUT60-90 MINUTES
CARDIO AMOUNT3 DAYS/15 MINUTES HIIT POST-WORKOUT
EXPERIENCE LEVELBEGINNER, ADVANCED AND EXPERT
WORKOUT PRINT-OFF:DOWNLOAD HERE

 

Program Description

 
For this specific training program, a concentrated emphasis on higher volume sets and repetitions will be the standard for this one week split.

Consisting of 1-2 body parts per workout, the push and pull methods will not be a main focal point as the workouts are generally based around hitting the specific muscle group in different exercises.

This program is specialized for those with an ectomorphic build and will help with muscle definition and strength during the course of adhering to this plan for one month.

For anyone looking to improve on strength or just look better without a shirt, this standardized plan will help you capitalize on that by introducing an intense sensation of muscle failure with increased repetitions and lower rest period time giving you a better pump in the gym and even the next following days.

Following this plan for one month and incorporating a strength-based workout plan with lower repetitions and heavier weight using the same exercises listed below in the third week will help keep your strength at optimum levels.

 

NUTREX RESEARCH PLAYLISTS

 

Give the Nutrex Research Old School Hip-Hop Playlist a listen while you’re gliding through your workout.

 

Supplements

 
With this workout program being designed specifically for maximum hypertrophy and burnout repetitions, it is recommended to use the following recovery supplements to help aid with proper muscle growth and recovery to see optimal results.

Proper diet is also a must with this program and should be heavily favored to a caloric deficit if you’re wanting to achieve a more defined physique in the end result. However, caloric maintenance and surplus are also great for this program to achieve increased strength gains while staying defined and vascular.

 

Supplement Recommendations

 

Weight Guidelines

 
The overall weight variations for heavy, moderate and low may vary depending on your overall strength levels. Keep in mind that due to muscle fatigue when performing extended repetitions, your strength will begin to dwindle down.

You will need to make a careful assessment of a good weight balance before proceeding with each set and rep as to make sure you are maintaining roughly the same amount of weight for each set without having to drop it down significantly.

Make notes and keep track of the weight you do for each set so you can track your progression on a bi-weekly basis.

Most importantly, concentrate on form and muscle contractions with each set. If the goal weight is to go heavy, this doesn’t mean load up for a max PR. It simply means to go outside of your normal comfort zone and add on a few extra pounds to force more tension on the muscle group.

 

DAY 1:

 

High Volume Chest Workout

 

EXERCISESETSREPSWEIGHT
BENCH PRESS4 SETS12 REPSMODERATE*
INCLINE BENCH PRESS4 SETS12 REPSMODERATE
CABLE FLY’S3 SETS (PER ANGLE)10 REPS EACHHEAVY
ALTERNATING LOW DB FLY’S3 SETS12 REPS EACHHEAVY
SEATED CHEST PRESS4 SETS ALTERNATING12 REPS EACHHEAVY

 

Weight marked as moderate* should be considered an example of a 190lb male using 225lbs for the standard barbell bench press for all sets and repetitions.

 

DAY 2:

 

Complete Arm Workout

 

EXERCISESETSREPSWEIGHT
TRICEP CABLE PRESSDOWNS4 SETS15 REPSHEAVY
CLOSE REVERSE GRIP BENCH PRESS3 SETS15 REPSMODERATE
LOW CABLE BICEP CURLS4 SETS15 REPS EACHHEAVY
REVERSE GRIP BARBELL CURLS4 SETS12 REPS EACHMODERATE
ALTERNATING DB BICEP CURLS3 SETS ALTERNATING12 REPS EACHHEAVY
STANDARD BARBELL CURLS4 SETS ALTERNATING15 REPS EACHMODERATE
SKULL CRUSHERS3 SETS ALTERNATING10 REPS EACHHEAVY
FINISHING BURN OUT DB CURLS1 SET TO FAILUREFAILURELOW TO MODERATE

 

Adequate rest time is necessary. 30-90 seconds in between sets to achieve maximum muscle exhaustion. Alternation weeks can require increased periods of rest time up to 90-120 seconds.

 

DAY 3:

 

High Intensity Leg Destruction

 

EXERCISESETSREPSWEIGHT
BARBELL SQUAT4 SETS12 REPSHEAVY
LEG EXTENSIONS W/ALTERNATING BURN OUT4 SETS12-15 REPSHEAVY
LEG PRESS4 SETS12-15 REPS EACHHEAVY
LOW BOX BARBELL SQUATS3 SETS15 REPS EACHHEAVY
BARBELL GOOD MORNINGS3 SETS12 REPS EACHHEAVY
STANDARD CALF RAISES3 SETS TO FAILUREFAILUREHEAVY

 

Muscle contraction and slow movements are vital for specific exercises such as the barbell good mornings to focus on the hamstrings. Allow more recovery time in between sets to allow your stamina to re-build.

 

SUBSCRIBE FOR MORE WORKOUT PLANS

 

*INDICATES REQUIRED


DAY 4:

 

Boulder Shoulder Builder

 

EXERCISESETSREPSWEIGHT
SEATED SHOULDER PRESS3 SETS12-15 REPSMODERATE
VERTICAL DB SHOULDER RAISES3 SETS12-15 REPSMODERATE
DB LATERAL SHOULDER RAISE3 SETS12 REPSMODERATE
CABLE LATERAL ONE-ARM RAISES3 SETS12 REPS EACHHEAVY
REVERSE CABLE DELT FLY’S4 SETS15 REPS EACHHEAVY
BARBELL UPRIGHT ROWS4 SETS15 REPSHEAVY

 

Allow for full mobility, concentrate on correct form and proper muscle contraction. For moderate listings, choose a weight that is moderately heavy but you are able to perform the correct motion on the selected rep range.

 

DAY 5:

 

Shredded Back Training

 

EXERCISESETSREPSWEIGHT
SEATED LAT PULLDOWNS4 SETS12-15 REPSMODERATE
ALTERNATING SEATED CABLE ROWS4 SETS12-15 REPS EACHMODERATE
STANDING LAT PUSHDOWNS4 SETS15 REPSMODERATE
LOW CABLE CONCENTRATED ROW3 SETS12 REPSHEAVY
STANDING HIGH CABLE ROWS3 SETS12 REPS EACHHEAVY
BARBELL/DB SHRUGS3 SETS25 REPSHEAVY

 

This back training session will consist of high volume repetitions with limited rest periods in between sets. Utilizing the cables for the majority of the listed exercises can be replaced with free-weights.

 

DAY 6:

 

Focal Physique Improvement Day

 

EXERCISESETSREPSWEIGHT
ONE-ARM PREACHER CURLS3 SETS10-12 REPSHEAVY
WEIGHTED TRICEP DIPS3 SETS20 REPSHEAVY
STANDING HAMMER CURLS4 SETS10-12 REPSHEAVY
REVERSE GRIP BARBELL CURLS4 SETS10-12 REPSHEAVY
SEATED DUMBBELL CURLS4 SETS10-12 REPS EACHHEAVY
CLOSEGRIP BENCH PRESS3 SETS15 REPSHEAVY

 

The final day of this program for the week will consist of an additional training session to bring up a weak part of the physique. This example displays someone with difficulty adding size to the arms and a heavy training session is implemented on the 6th day.

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