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 FOCUS STRENGTH AND DEFINITION
PROGRAM LENGTH 4 WEEKS
WORKOUT SPLIT 6 DAYS — ONE FOCAL IMPROVEMENT DAY
TIME PER WORKOUT 60-90 MINUTES
CARDIO AMOUNT 3 DAYS/15 MINUTES HIIT POST-WORKOUT
EXPERIENCE LEVEL BEGINNER, 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.

 

 

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.

 

 

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

 

EXERCISE SETS REPS WEIGHT
BENCH PRESS 4 SETS 12 REPS MODERATE*
INCLINE BENCH PRESS 4 SETS 12 REPS MODERATE
CABLE FLY’S 3 SETS (PER ANGLE) 10 REPS EACH HEAVY
ALTERNATING LOW DB FLY’S 3 SETS 12 REPS EACH HEAVY
SEATED CHEST PRESS 4 SETS ALTERNATING 12 REPS EACH HEAVY

 

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

 

EXERCISE SETS REPS WEIGHT
TRICEP CABLE PRESSDOWNS 4 SETS 15 REPS HEAVY
CLOSE REVERSE GRIP BENCH PRESS 3 SETS 15 REPS MODERATE
LOW CABLE BICEP CURLS 4 SETS 15 REPS EACH HEAVY
REVERSE GRIP BARBELL CURLS 4 SETS 12 REPS EACH MODERATE
ALTERNATING DB BICEP CURLS 3 SETS ALTERNATING 12 REPS EACH HEAVY
STANDARD BARBELL CURLS 4 SETS ALTERNATING 15 REPS EACH MODERATE
SKULL CRUSHERS 3 SETS ALTERNATING 10 REPS EACH HEAVY
FINISHING BURN OUT DB CURLS 1 SET TO FAILURE FAILURE LOW 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

 

EXERCISE SETS REPS WEIGHT
BARBELL SQUAT 4 SETS 12 REPS HEAVY
LEG EXTENSIONS W/ALTERNATING BURN OUT 4 SETS 12-15 REPS HEAVY
LEG PRESS 4 SETS 12-15 REPS EACH HEAVY
LOW BOX BARBELL SQUATS 3 SETS 15 REPS EACH HEAVY
BARBELL GOOD MORNINGS 3 SETS 12 REPS EACH HEAVY
STANDARD CALF RAISES 3 SETS TO FAILURE FAILURE HEAVY

 

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.

 

DAY 4:

Boulder Shoulder Builder

 

EXERCISE SETS REPS WEIGHT
SEATED SHOULDER PRESS 3 SETS 12-15 REPS MODERATE
VERTICAL DB SHOULDER RAISES 3 SETS 12-15 REPS MODERATE
DB LATERAL SHOULDER RAISE 3 SETS 12 REPS MODERATE
CABLE LATERAL ONE-ARM RAISES 3 SETS 12 REPS EACH HEAVY
REVERSE CABLE DELT FLY’S 4 SETS 15 REPS EACH HEAVY
BARBELL UPRIGHT ROWS 4 SETS 15 REPS HEAVY

 

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

 

EXERCISE SETS REPS WEIGHT
SEATED LAT PULLDOWNS 4 SETS 12-15 REPS MODERATE
ALTERNATING SEATED CABLE ROWS 4 SETS 12-15 REPS EACH MODERATE
STANDING LAT PUSHDOWNS 4 SETS 15 REPS MODERATE
LOW CABLE CONCENTRATED ROW 3 SETS 12 REPS HEAVY
STANDING HIGH CABLE ROWS 3 SETS 12 REPS EACH HEAVY
BARBELL/DB SHRUGS 3 SETS 25 REPS HEAVY

 

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

 

EXERCISE SETS REPS WEIGHT
ONE-ARM PREACHER CURLS 3 SETS 10-12 REPS HEAVY
WEIGHTED TRICEP DIPS 3 SETS 20 REPS HEAVY
STANDING HAMMER CURLS 4 SETS 10-12 REPS HEAVY
REVERSE GRIP BARBELL CURLS 4 SETS 10-12 REPS HEAVY
SEATED DUMBBELL CURLS 4 SETS 10-12 REPS EACH HEAVY
CLOSEGRIP BENCH PRESS 3 SETS 15 REPS HEAVY

 

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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