Super Saiyan Six Program

Super Saiyan Six

training Program 6 DAY HYPERTROPH Y BASE D PROGRAM

MATTHEW

KIDO



Super Saiyan Six Training Program by Matthew Kido © 2015 by Matthew Kido All rights reserved. No portion of this book may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author, except as permitted by U.S. copyright law. For permission requests, email: [email protected] Published in the United States by Saiyan LLC 111 Hekili St. Ste A#2305 Kailua, HI 96734 www.SaiyanArmy.com

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INTRODUCTION

INTRODUCTION First off, thank you for purchasing my program. Over my past fifteen years of training, I’ve seen the best gains by balancing power, volume and frequency within my workouts. This program highlights all three and will target your weak points, helping you build a well-rounded aesthetic physique.

contents Getting Started Training Routine Phase 1 Phase 2 Adjusting the Program

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f or your sa f ety

for your safety Please read below the following questions prior to beginning this program. If you answer “Yes” to any, please consult a physician before attempting the program. • Have you ever had either high or low blood pressure and/or high cholesterol levels? • Have you ever had a stroke? • Is there a history of heart disease in your immediate family (before the age of 55)? • Have you ever had a heart attack? • Do you suffer from chest pains? • Do you often feel faint and have spells of severe dizziness? • Have you ever had a seizure (fit)? • Have you ever had asthma, chronic bronchitis or any other chest ailments? • Do you suffer from severe headaches or migraines? • Have you ever had any muscle, joint or bone illnesses or injuries (including your back)? • Do you have any muscle, joint or bone problems that affect you now? • Are you pregnant? Neither Matthew Kido nor Saiyan LLC are responsible for any injuries, illnesses, diseases or any other health problems suffered by customers who purchase any training programs.

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getting started

getting started During the first 2-4 weeks on this program, you’ll go through an acclimation period where you’ll be dropping 1-2 sets off of every accessory exercise. Accessory exercises exclude the squat, bench, overhead press, deadlift. The reason for this is due to the high volume of this program. If you feel you are recovering fine (2-3 days recovered) after 2 weeks, then feel free to add the sets back into the program. For the big compound movements (squat, bench, overhead press, deadlift), start with a weight you can comfortably do for 5 sets of 5 reps, and for hypertrophy days - 4 sets of 8 reps. From there, increase the weight by 5 lb the following week.

EXAMPLE Let’s say you can only lift “x” weight for 5 sets of 3 reps for week 1. For week 2, aim to lift the same weight for 5 sets of 4 reps. For week 3, 5 sets of 5 reps. The same goes for your hypertrophy days. Once you can complete a weight for 5 sets of 5 reps, you can increase the weight by 5 lb again.

If you’re unsure how to perform a certain exercise, I recommend utilizing YouTube to find a high rated video - there will be thousands that will help you perfect your form. Remember: form over weight, always. If your gym doesn’t have a certain machine, you may use another machine that hits the same part of the muscle. All exercises are customizable to your body and needs. All working sets use the same weight. Increase weight as your strength increases. If you fail on a weight, either decrease the weight or keep it the same. Feel free to customize the big compound movements (Squat, Bench, Overhead Press, Deadlift) and change them to fit your need and goals.

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getting started

warm up Before every workout, be sure to foam roll and warm up properly. Watch my videos below on how to warm up your upper body and lower body.

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getting started

rest times Rest times should be 2-5 minutes on your heavy compound movements and 1-2 minutes on your accessory exercises. Feel free to super set if you’re short on time.

sleep Make sure you’re getting an ideal 8 hours of sleep at night and are staying properly hydrated throughout the day. If you aren’t recovering in time due to lack of sleep, you should either lower the volume or take an extra day off to recover.

dieting tips As far as your diet goes, if you want to make ideal strength gains, make sure your body is in a caloric surplus and a lean bulking phase (gaining about 0.25 to 1 lb. a week).

ab program Ab work can be done on your days off or after you complete your workouts. Aim to hit abs 2-3 times a week. Perform the following ab exercise as a super set, which means 1 set = hanging leg raises, ball crunches, bicycles.

EXERCISE

SETS X REPS

Hanging leg raises

3 x as many reps as possible

Ball crunches

3 x as many reps as possible

Bicycles

3 x as many reps as possible

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phase 1

phase 1 day 1: heavy push (chest focus) EXERCISE

SETS X REPS

Flat barbell bench press

5 x 3-5

Overhead press

3 x 10

Incline dumbbell bench press

4x8

Standing cable fly’s

3 x 12

Body weight or weighted dips

4 x 10

Rope face pulls

3 x 15

Dumbbell, barbell or cable overhead tricep extensions

3 x 10

day 2: heavy pull (width focused) EXERCISE

SETS X REPS

Assisted, body weight or weighted pull ups

5 x 3-5

T-bar row or bent over rows

3 x 10

Close grip lat pull downs

3x8

1 arm rows on flat bench (row to lower lats)

3 x 10

Standing cable lat pull downs

3 x 12

Standing barbell curls

3x8

Dumbbell hammer curls

3 x 10

Dumbbell or barbell shrugs

3 x 10

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phase 1

day 3: heavy legs (quads focused) EXERCISE

SETS X REPS

Squats

5 x 3-5

Stiff legged or romanian deadlifts

3 x 10

Leg extensions

3 x 20

Leg press

4 x 12

Hamstring curls

4 x 10

Hack squat or goblet squats

3 x 15

Standing calf raises

4 x 10 (on last set,

Seated calf raises

drop set 5 times)

4 x 12

day 4: hypertrophy push (shoulders focused) EXERCISE

SETS X REPS

Overhead press

4 x 6-8

Incline dumbbell press

4 x 10

Seated dumbbell shoulder press

3 x 12

Close grip bench press

3 x 10

Dumbbell or barbell upright rows

3 x 15

Cable side lateral raises

3 x 15 each

Bent over rear delt cable flys Dumbbell, barbell or cable overhead tricep extensions

3 x 15

super set

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phase 1

day 5: hypertrophy pull (thickness focused) EXERCISE

SETS X REPS

T-bar rows

4 x 6-8

Body weight, band assisted or weighted pull ups Bent over rows or pendlay rows

4 x 10

Standing dumbbell rows

3 x 10

Cable low row machine

4 x 12

Standing dumbbell curls

3 x 12

Preacher curls - barbell, dumbbell or machine

3 x 15

3 x 10

day 6: hypertrophy legs (hamstring focused) EXERCISE

SETS X REPS

Conventional or sumo deadlifts

4 x 6-8

Barbell hip thrusts off bench

3 x 15

Leg press

3 x 20

Lying or seated hamstring curl machine

3 x 15

Dumbbell walking lunges

3 x 20 all together

Kettlebell swings

3 x 15 each

Goblet squats Standing calf raises

3 x 20

Seated calf raises

3 x 20

super set

day 7: rest 10

phase 2

phase 2 day 8: hypertrophy push (chest focused) EXERCISE

SETS X REPS

Flat barbell bench press

4 x 6-8

Overhead press

3 x 10

Incline dumbbell bench press

4 x 10

Standing cable fly’s

3 x 20

Body weight or weighted dips

3 x 15

Rope face pulls

3 x 15

Dumbbell, barbell or cable overhead tricep extensions

3 x 20

day 9: hypertrophy pull (width focused) EXERCISE

SETS X REPS

Assisted, body weight or weighted pull ups

4 x 6-8

T-bar rows or bent over rows

4 x 10

Close grip lat pull downs

4 x 12

1 arm rows on flat bench (row to lower lats)

3 x 15

Standing cable lat pull downs

3 x 20

Standing barbell curls

4 x 10

Dumbbell hammer curls

3 x 15 11

phase 2

day 10: hypertrophy legs (quads focused) EXERCISE

SETS X REPS

Squats

4 x 6-8

Stiff legged or romanian deadlifts

3 x 10

Leg extensions

3 x 20

Leg press wide stance

4 x 10 each

Leg press narrow stance Hamstring curls

3 x 15

Hack squat or goblet squats

4 x 20

Standing calf raises

3 x 20

Seated calf raises

3 x 20

super set

day 11: heavy push (shoulders focused) EXERCISE

SETS X REPS

Overhead press

5 x 3-5

Incline dumbbell press

4 x 10

Seated dumbbell shoulder press

4x8

Dumbbell or barbell upright rows

3 x 10

Close grip bench press

3 x 10

Reverse pec deck machine

3 x 12

Dumbbell, barbell or cable overhead tricep extensions

3 x 10

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phase 2

day 12: heavy pull (thickness focused) EXERCISE

SETS X REPS

Bent over rows or pendlay rows

5 x 3-5

Body weight, band assisted or weighted pull ups T-bar rows

4 x 10

Cable low row machine

3 x 10

Standing dumbbell 1 arm rows

3 x 10

Standing dumbbell curls

4x8

Preacher curls - barbell, dumbbell or machine

4 x 10

Dumbbell or barbell shrugs

3 x 10

3x8

day 13: heavy legs (hamstring focused) EXERCISE

SETS X REPS

Conventional or sumo deadlifts

5 x 3-5

Barbell hip thrusts off bench

4 x 10

Leg press

3 x 20

Side single leg press

3 x 15

Lying or seated hamstring curl machine

4 x 10

Kettlebell swings

3 x 15 each

Goblet squats Standing calf raises

4 x 10 (on last set,

super set

drop set 5 times)

Seated calf raises

4 x 12

day 14: rest Note: You may change Day 7 rest day to Day 4 if it better fits your schedule. Example: Legs, Push, Pull, Rest, Legs, Push, Pull, Rest. Repeat

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ad j usting program

deload week (optional every 4-6 weeks)

the

adjusting the program Common signs it’s time to deload: • Are your joints aching? • Is your recovery time slowing down and are you constantly sore? • Are you not getting a pump in at the gym? If the answer is yes, it’s probably time to deload. Go by feel but remember, injuries are the number one way to slow down or go backwards in progress. During a deload week, do the same workout but decrease all weights by 50%. Focus on perfecting your form and lifting the weights expolisvely.

weak point training If you’ve been training for less than 2 years, don’t worry about weak points. Just focus on bringing up your entire physique. If you do have weak points that you’re trying to bring up, feel free to subtract exercises that you’re strong in, and add in exercises that you’re weak in.

EXAMPLE My chest is a strong point and my shoulders are a weak point. Therefore, I’ll subtract a chest exercises on both “Push” workouts and add in a shoulder exercise instead.

Remember, when targeting weak points, you need to create the mindmuscle connection and really feel the muscle contracting. All lifts should be performed with fast concentrics to hit fast twitch muscle fibers and slow 1-2 count eccentrics.

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