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Ben Pakulski Presents…

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Ben Pakulski Presents…

PrintaBle WOrkOut sHeets

LegaL DiscLaimer

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Ben Pakulski Athletics, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Ben Pakulski Athletics, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.



tHe 40-Day WOrkOut WeigHt training instructiOns

► Always consult a physician before beginning any exercise program. ► Complete a thorough warm-up of cardiovascular activity before commencing

the MI40 Workout. ► Follow the training outline below. Three days on, 1 day off, 2 days on and 1

day off. So if your week starts on Monday, you would train Monday, Tuesday, Wednesday, Friday and Saturday. Heal up on Thursday and Sunday!

► 40 second rest periods between all sets (unless stated otherwise). Hustle on

over to the next exercise to keep your rest periods brief between exercises too. ► 4010 tempo is prescribed to all exercises. This means 4 seconds for the

negative, 0 second pause at the top, 1 second for the concentric, 0 second pause. 5 seconds for each rep.

► Review the Exercise Execution Guide and Online Videos for proper technique

and application of NOS & Intentions . ► Warm up each bodypart thoroughly BEFORE commencing workouts. This time

is NOT included as part of your 40 minute ideal workout time. ► Perform ONE “physical rehearsal” set for EACH EXERCISE. Choose a weight

that is manageable and execute the movement with PERFECT form to allow the nervous system to adapt to that movement pattern.

► GIANT SETS are a group of exercises for the same bodypart done in

immediate succession with NO rest between exercises. Take 3 minutes rest between giant sets and repeat as many times as required in the program. If the Giant set is labeled as (A) this means that you are to do this group of



exercise together consecutively. If it is labeled (B), then you are to do this group together consecutively.

► TRI SETS are a sequence of 3 consecutive exercises done in immediate succession with NO rest between exercises. Take 90 seconds rest between tri sets.

carDiO instructiOns► Cardio is to be done 3 times per week in MI40. This is a minimum requirement. ► 20 minutes of High Intensity Interval Training (HIIT) is done on “OFF” days and

15 MINUTES of HIIT is to be done the NIGHT before leg workouts.

Start with a 3-5 minute warm up and then begin your 20 minute interval workouts shown below. The intensity on the HIGH end should be pushing 80% of your max (sweating and breathing heavy), and the low end should be 60% of your max.

*For those scientific minded people -- max heart rate is 220 minus your age.

6 Weeks high anD LoW intensity carDio Week 1 30 seconds HIGH intensity (HIT) 30 seconds LOW intensityWeek 2 45 seconds HIGH intensity 45 seconds LOW intensityWeek 3 1 minute HIGH intensity 1 minute LOW intensityWeek 4 1 minute HIGH intensity 45 seconds LOW intensityWeek 5 1 minute HIGH intensity 30 seconds LOW intensityWeek 6 1 minute HIGH intensity 30 seconds LOW intensity



Week oneDay 1back

ExErcisE Work sEts

rEps rEst tEmpo

Straight Arm Pulldown 4 8 + NOS 40 sec 4010Reverse Grip Pulldown 4 8 + NOS 40 sec 4010Bent Barbell Row 4 8 + NOS 40 sec 4010One-Arm Dumbbell 4 8 + NOS 40 sec 4010Hyper Extensions - with bodyweight 4 8 + NOS 40 sec 4010

hamstringsExErcisE Work

sEtsrEps rEst tEmpo

Lying Leg Curl in hip extension 4 8 — 4010superset with Lying Leg Curl (hip up) 4 8 + NOS 40 sec 4010Stiff Leg Deadlift* 4 8 + NOS 40 sec 4010*Note: “with intention”

Day 2chest

ExErcisE Work sEts

rEps rEst tEmpo

Flat Barbell Press* (downward intention) 4 8 + NOS 40 sec 4010*Note: “with intention”45-Degree* Incline Dumbbell Press 4 8 + NOS 40 sec 4010Flat Dumbbell “Press Fly” 4 8 + NOS 40 sec 4010Machine Pec Fly 3 8 + NOS — 4010superset with Pushups 3 Failure 40 sec 4010

bicePsExErcisE Work

sEtsrEps rEst tEmpo

Machine Preacher 4 8 + NOS 40 sec 4010Seated Dumbbell Curl 3 8 + NOS 40 sec 4010Cable Curl 3 8 + NOS 40 sec 4010



Week oneDay 3QUaDs

ExErcisE Work sEts

rEps rEst tEmpo

Leg Extension 4 8 + NOS 40 sec 4010Hack Squat* (intention) 4 8 + NOS 40 sec 4010Lunge 4 20 40 sec 4010Leg Press* (intention) 4 20 40 sec 4010

caLvesExErcisE Work

sEtsrEps rEst tEmpo

Seated Calf Raise 3 *ALL 3 NOS

40 sec 4010

Standing Calf Raise 4 8 + NOS 40 sec 4010

Day 4 — off Day 5back

ExErcisE Work sEts

rEps rEst tEmpo

Wide Grip Assisted Pullup* (downward intention)

6 8 + NOS 40 sec 4010

*Note: 2 second hold in contraction Supported Machine Row* (downward intention)

4 8 + NOS 40 sec 4010

Two-Arm Dumbbell Row* 4 8 + NOS 30 sec 4010*Note: Supported **Hold for 2 seconds at top of rep. Deadlift 3 8 + NOS 40 sec 4010


sEtsrEps rEst tEmpo

Seated Leg Curl 4 8 + NOS 40 sec 4010Leg Press* (intention) 4 8 + NOS 40 sec 4010*Note: Feet wide and high Lying Leg Curl 4 8 + NOS 40 sec 4010



Week oneDay 6

shoULDersExErcisE Work

sEtsrEps rEst tEmpo

Seated Side Laterals 4 8 + NOS 40 sec 4010Bent Over Lateral Raise 4 8 + NOS 40 sec 4010Cable Side Lateral 4 12 30 sec 4010Machine Shoulder Press 4 8 + NOS 40 sec 4010

tricePsExErcisE Work

sEtsrEps rEst tEmpo

Triceps Cable Pushdown* 4 8 40 sec 4010*Note: Elbows behind youLying Triceps Extension 4 8 + NOS 40 sec 4010Seated Machine Dip 4 15 30 sec 4010Two-Arm Cable Kickback 4 8 + NOS 40 sec 4010

Day 7 — off



Week tWoDay 8chest

ExErcisE Work sEts

rEps rEst tEmpo

Incline Barbell Press* (intention) 4 8 + NOS 40 sec 4010*Note: “with inward intention”Incline Machine Press* (intention) 4 8 + NOS 40 sec 4010Flat Dumbbell Press 4 8 + NOS 40 sec 4010Dip or Machine Dip* 4 Failure 40 sec 4010*Note: Bodyweight to failure or 8 reps plus NOS on machine

bicePsExErcisE Work

sEtsrEps rEst tEmpo

Two-Arm Cable Curls* 4 8 + NOS 40 sec 4010*Note: facing awayBarbell Curl 4 8 + NOS 40 sec 4010Incline Dumbbell Curl 4 8 + NOS 40 sec 4010

Day 9back

ExErcisE Work sEts

rEps rEst tEmpo

Underhand Grip Cable Row 4 8 + NOS 40 sec 4010One-Arm Dumbbell Row* 4 15 40 sec 4010*Note: Alternating arms-no restOverhand Barbell Row 4 8 40 sec 4010Assisted Wide Grip Pullups* (downward intention)

4 8 + NOS — 4010

*Note: Gravitronsuperset with Wide Grip Pulldowns* (downward intention)

4 8 + NOS 40 sec 4010



Week tWoDay 9


sEtsrEps rEst tEmpo

Stiff Leg Deadlift 4 8 40 sec 4010Seated Leg curl 4 15 40 sec 4010Lying Leg Curl* 4 8 + NOS — 4010*Note: In hip extension-butt down/knees up*superset with Lying Leg Curl* 4 8 + NOS 40 sec 4010*Note: Butt up

Day 10QUaDs

ExErcisE Work sEts

rEps rEst tEmpo

Squat* (intention) 4 8 40 sec 4010*Note: NO NOSHack Squat* (intention) 4 8 + NOS 40 sec 4010Walking Lunge 4 15/side 40 sec 4010Leg Press* (intention) 4 8 — 4010*superset with Leg Extension 4 8 40 sec 4010

caLvesExErcisE Work

sEtsrEps rEst tEmpo

Standing Calf Raise 4 8 + NOS 40 sec 401045-Degree Leg Press Calf Raise 4 8 + NOS 40 sec 4010Seated Calf Raise 4 8 + NOS 40 sec 4010

Day 11 — off



Week tWoDay 12chest

ExErcisE Work sEts

rEps rEst tEmpo

Incline Dumbbell Press 4 8 + NOS 40 sec 4010Incline Dumbbell Fly 4 8 + NOS 30 sec 4010Flat Barbell Press* (intention) 4 8 + NOS 40 sec 4010*Note: With inward intentionCable Crossover* 3 8 + NOS 40 sec 4010*Note: Emphasis on Max Stretch

bicePsExErcisE Work

sEtsrEps rEst tEmpo

Barbell Curl 4 8 + NOS 40 sec 4010Low Cable Curl-Reverse Grip 4 8 + NOS 40 sec 4010Seated Dumbbell Curl 4 20 40 sec 4010

Day 13shoULDers

ExErcisE Work sEts

rEps rEst tEmpo

Rear Delt Reverse Pec Fly 4 8 + NOS 40 sec 4010Two-Arm Cable Rear Lateral 4 15 30 sec 4010Seated Dumbbell Side Laterals 4 8 + NOS 40 sec 4010Dumbbell Shoulder Press 4 20 40 sec 4010

tricePs — none this WeekDay 14 — off



Week three*Note: Week 3 is going to be a lower intensity week. The reps will be 10 and the tempo will be slightly faster, using a 3010 tempo. (3 second negative, explosive positive. Unless otherwise stated) Only use NOS where stated*

Day 15QUaDs

ExErcisE Work sEts

rEps rEst tEmpo

Leg Extension 3 8 40 sec 4010Leg Press* (intention) 4 20 40 sec 4010*Note: Feet LowLeg Press* (intention) 4 8 40 sec 4010*Note: Feet HighLeg Extension 3 20 — 4010superset w Walking Lunge 3 15/leg 40 sec 4010

caLvesExErcisE Work

sEtsrEps rEst tEmpo

Seated Calf Raise 4 8 40 sec 4010Standing Calf 4 8 + ALL 4

NOS40 sec 4010

Day 16shoULDers

ExErcisE Work sEts

rEps rEst tEmpo

One-Arm Cable Side Laterals 4 10 40 sec 4010Seated Side Laterals 4 20 40 sec 4010Two-Arm Dumbbell Front Raise 4 10 40 sec 4010Rear Delt Cable Fly 4 15 30 sec 4010Machine Shoulder Press 4 10 40 sec 4010



Week threeDay 16tricePs

ExErcisE Work sEts

rEps rEst tEmpo

One-Arm Cable Pushdown* 4 10 40 sec 4010*Note: Elbows backOverhead Rope 4 20 40 sec 4010Lying Tricep Press/Extension combo* 4 8 + NOS 40 sec 4010*Note: See Exercise Descriptions

Day 17back

ExErcisE Work sEts

rEps rEst tEmpo

Underhand Seated Cable Row 4 10 — 4010*superset with Reverse Grip Pulldown 4 10 40 sec 4010Supported Bent Row 4 10 30 sec 4010Machine Row* (downward intention) 4 20 40 sec 4010


sEtsrEps rEst tEmpo

Lying Leg Curl* 4 10 40 sec 4010*Note: Hips down/extendedStiff Leg Deadlift* 4 20 40 sec 4010*Note: LightSeated Leg Curl 4 8 + NOS 40 sec 4010

Day 18 — off



Week threeDay 19QUaDs

ExErcisE Work sEts

rEps rEst tEmpo

Squats* (intention) 4 20 40 sec 4010Hack Squats* (intention) 4 8 + NOS 40 sec 4010Lunge 4 20

each leg 40 sec 1010

Leg Extension 4 10 30 sec 4010

caLvesExErcisE Work

sEtsrEps rEst tEmpo

Seated Calf Raise 4 8 ALL NOS

40 sec 4010

Standing Calf 4 8 + NOS 40 sec 4010

Day 20chest

ExErcisE Work sEts

rEps rEst tEmpo

Incline Dumbbell Press 4 10 40 sec 4010Incline Smith Machine or Hammer Strength* (intention)

4 10 40 sec 4010

Flat Dumbbell Fly 4 10 30 sec 4010Machine Press* (intention) 4 20 40 sec 4010

bicePsExErcisE Work

sEtsrEps rEst tEmpo

Machine Preacher Curl 4 8 + NOS 40 sec 4010One-Arm Dumbbell Preacher Curl 4 8 + NOS 40 sec 4010Two-Arm High Cable Curl 4 20 40 sec 4010

Day 21 — off



Week foUrDay 22


sEtsrEps rEst tEmpo

Bent Over Rear Dumbbell Laterals 4 8 + NOS 40 sec 4010Seated Side Laterals 4 8 + NOS 40 sec 4010One-Arm Cable Side Laterals 4 12 40 sec 4010*Note: Alternating-no restTwo-Arm Dumbbell Front Raise 4 20 40 sec 4010


sEtsrEps rEst tEmpo

Reverse Grip Cable Pushdown* 4 8 + NOS 40 sec 4010*Note: Elbows behind youOverhand Cable Pushdown* 4 12 30 sec 4010*Note: InfrontClose Grip Bench Press 4 8 + NOS 40 sec 4010

Day 23QUaDs

ExErcisE Work sEts

rEps rEst tEmpo

Leg Extension 4 8 + NOS — 4010superset w Leg Press 4 8 + NOS 40 sec 4010Bulgarian Split Squat 4 20 0 sec 4010*Note: Alternating Legs-no restHack squat* (intention) 4 8 + NOS 40 sec 4010

caLvesExErcisE tri-sEt

sEtsrEps rEst tEmpo

Leg press Calf Press 4 8 + NOS 90 sec 4010Seated Calf Raise 4 15 (slow) 90 sec 4010Bodyweight Standing Calf Raise 4 40 90 sec 4010*Note: Fast with one second squeeze at top.



Week foUrDay 24back

ExErcisE Work sEts

rEps rEst tEmpo

Straight Arm Pulldown 4 8 + NOS 40 sec 4010One-Arm Dumbbell Row 4 8 + NOS 40 sec 4010Underhand Seated Cable Row 4 8 + NOS 40 sec 4010Wide Grip Assisted Pullup* (downward intention)

4 20 40 sec 4010


sEtsrEps rEst tEmpo

Seated Leg Curl 4 8 + NOS 40 sec 4010One-Leg Press* (intention) 4 20 40 sec 4010Lying Leg Curl 4 8 + NOS 40 sec 4010

Day 25 — offDay 26


sEtsrEps rEst tEmpo

Seated Side Laterals 4 GIANT SET A 8 + NOS — 4010Dumbbell Shoulder Press 4 GIANT SET A 8 + NOS — 4010Two-Arm Dumbbell Front Raise 4 GIANT SET A 8 + NOS — 4010Machine Shoulder Press 4 GIANT SET A 8 + NOS — 4010Reverse Pec-Deck 4 GIANT SET A 20 3 min 4010

tricePsExErcisE Work sEts rEps rEst tEmpoOverhead Tricep Rope Extension 4 15 30 sec 4010Lying Barbell Tricep Extension 4 8 40 sec 4010Two-Arm Dumbbell Kickback 4 20 40 sec 4010



Week foUrDay 27chest

ExErcisE Work sEts

rEps rEst tEmpo

Flat Barbell Bench Press* (intention) 4 8 + NOS 40 sec 4010Incline Dumbbell Press* (intention) 4 8 + NOS 40 sec 4010Flat Dumbbell Press 4 15 30 sec 4010Incline Fly 4 8 + NOS 40 sec 4010

bicePsExErcisE Work

sEtsrEps rEst tEmpo

Two-Arm Cable Curls* 4 8 + NOS 40 sec 4010*Note: Facing awaySeated Dumbbell Curl 4 8 + NOS 40 sec 4010Preacher Barbell Curl 4 8 + NOS 40 sec 4010

Day 28 — off



Week fiveDay 29back

ExErcisE Work sEts

rEps rEst tEmpo

Wide Grip Pulldown* (downward intention) 4 8 + NOS 40 sec 4010*Note: 2 second hold at bottomReverse grip Seated Cable Row 4 8 + NOS 40 sec 4010Bent Barbell row* 4 8 + NOS 40 sec 4010*Note: Overhand gripOne-Arm Dumbbell Row 4 8 + NOS 40 sec 4010Hyper Extensions* 4 20 40 sec 4010*Note: With bodyweight+25lbs


sEtsrEps rEst tEmpo

Lying Leg Curl in Hip Extension 4 8 — 4010*superset with Lying Leg curl (hip up) 4 8 + NOS 40 sec 4010Stiff Leg Deadlift* 4 20 40 sec 4010*Note: “with intention”

Day 30chest

ExErcisE Work sEts

rEps rEst tEmpo

Incline Barbell Press* (intention) 4 8 + NOS — 4010*Note: “with intention”60-degree* Incline Dumbbell Press 4 GIANT SET A 8 + NOS — 4010Flat Dumbbell Fly 4 GIANT SET A 8 + NOS — 4010Machine Pec Fly 4 GIANT SET A 10 — 4010Pushups 4 GIANT SET A Failure 3 min 4010



Week fiveDay 30bicePs

ExErcisE Work sEts

rEps rEst tEmpo

Machine Preacher 4 8 + NOS 40 sec 4010Seated Dumbbell Curl 3 8 + NOS 40 sec 4010Parallel Rope Cable Curl 3 8 + NOS 40 sec 4010


sEtsrEps rEst tEmpo

Lying Leg Curl in hip extension 4 8 — 4010superset with Lying Leg Curl (hip up) 4 8 + NOS 40 sec 4010Stiff Leg Deadlift* 4 8 + NOS 40 sec 4010*Note: “with intention”

Day 31QUaDs

ExErcisE WorksEts

rEps rEst tEmpo

Leg Extension 4 GIANT SET A 8 + NOS — 4010Hack Squat* (intention) 4 GIANT SET A 8 — 4010Barbell Alternate Lunge (weighted) 4 GIANT SET A 12/leg — 4010Leg Press* (intention) 4 GIANT SET A 20 3 min 4010Hack Squat (feet together)* (intention) 4 GIANT SET B 10 — 4010Leg Press Feet Low* (intention) 4 GIANT SET B 10 — 4010Leg Press Feet Wide* (intention) 4 GIANT SET B 10 — 4010Leg Extension 4 GIANT SET B 15 3 min 4010



Week fiveDay 31caLves

ExErcisE Work sEts

rEps rEst tEmpo

Seated Calf Raise 3 *ALL 3 NOS

40 sec 4010

Standing Calf Raise 4 8 + NOS 40 sec 4010

Day 32 — offDay 33back

ExErcisE Work sEts

rEps rEst tEmpo

Wide Grip Assisted Pullup* (downward intention)

6 8 + NOS 40 sec 4010

Supported Machine Row 4 8 + NOS 40 sec 4010Two-Arm Incline Dumbbell Row* 4 8 + NOS 40 sec 4010*Note: Supported** Hold for 2 seconds at top of rep.Deadlift 4 8 + NOS 40 sec 4010

hamstringsExErcisE tri-set

sEtsrEps rEst tEmpo

Seated Leg Curl 4 8 + NOS 40 sec 4010Leg Press (feet wide and high)* (intention) 4 8 40 sec 4010Lying Leg Curl 4 8 + NOS 40 sec 4010



Week fiveDay 34


sEtsrEps rEst tEmpo

Seated Side Laterals 4 8 + NOS 40 sec 4010Bent Over Dumbbell Lateral raise 4 15 30 sec 4010Cable Side Lateral 4 8 + NOS 40 sec 4010Machine Shoulder Press 4 8 + NOS 40 sec 4010


sEtsrEps rEst tEmpo

Triceps Cable Pushdown-elbows behind you 4 12 40 sec 4010Lying Tricep Press/Extension combo* 4 8 + NOS 40 sec 4010*Note: See Exercise DescriptionsSeated Machine Dip 4 8 + NOS 40 sec 4010Two-Arm Cable Kickback 4 20 40 sec 4010

Day 35 — off



Week siXDay 36chest

ExErcisE Work sEts

rEps rEst tEmpo

Incline Barbell Press* (intention) 4 8 + NOS 40 sec 4010*Note: “with intention”Incline Machine press* (downward intention)

4 8 + NOS 40 sec 4010

Flat Dumbbell “Press Fly” 4 8 + NOS 40 sec 4010Dip or Machine Dip* 4 Failure 40 sec 4010*Note: Bodyweight to failure or 8 reps plus NOS on machine

bicePsExErcisE tri-sEt

sEtsrEps rEst tEmpo

Two-Arm Cable Curls* 4 8 + NOS 40 sec 4010*Note: Facing awayBarbell Curl 4 8 40 sec 4010Incline Dumbbell Curl 4 8 + NOS 40 sec 4010

Day 37back

ExErcisE Work sEts

rEps rEst tEmpo

Underhand Grip seated Cable Row 4 8 + NOS 40 sec 4010One-Arm Dumbbell Row 4 8 + NOS 40 sec 4010Overhand Barbell Row 4 12 30 sec 4010Assisted Wide Grip Pullups “gravitron”* (downward intention)

4 10 — 4010

superset with Wide Grip Pulldowns* (downward intention)

4 8 + NOS 40 sec 4010



Week siXDay 37


sEtsrEps rEst tEmpo

Seated Leg curl 4 8 + NOS 40 sec 4010Lying Leg Curl* 3 8 + NOS — 4010*Note: In hip extension-butt down/knees up*superset with Lying leg curl (butt up) 3 8 + NOS 40 sec 4010

Day 38 — offDay 39QUaDs

ExErcisE Work sEts

rEps rEst tEmpo

Squat* (intention) 4 8 NO NOS 40 sec 4010Hack Squat* (intention) 4 8 + NOS 40 sec 4010Walking Lunge 4 15/side 40 sec 4010Leg press 4 8 — 4010*superset with Leg Extension 4 8 40 sec 4010

caLvesExErcisE Work

sEtsrEps rEst tEmpo

Standing Calf Raise 4 8 40 sec 401045-degree Leg Press Calf Raise 4 8 + NOS 40 sec 4010Seated Calf Raise 4 8 + NOS 40 sec 4010



Week siXDay 40chest

ExErcisE Work sEts

rEps rEst tEmpo

45-Degree* Incline Dumbbell Press 4 8 + NOS 40 sec 401030-Degree* Incline Dumbbell Fly 4 8 + NOS 40 sec 4010Flat Barbell Press* (intention) 4 15 40 sec 4010*Note: With inward intentionCable Crossover* 4 20 40 sec 4010*Note: Emphasis on Max Stretch

bicePsExErcisE Work

sEtsrEps rEst tEmpo

Barbell Curl 4 8 + NOS 40 sec 4010Low Cable Curl (Straight Bar) 4 8 + NOS 40 sec 4010Seated Dumbbell Curl 4 20 40 sec 4010

Day 41 & 42 — off enJoy!

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