Programa de Físico Clássico

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CLASSIC PHYSIQUE PROGRAM
1
o FREQUENTLY ASKED QUESTIONS 1
o CLASSIC PHYSIQUE PROGRAM BREAKDOWN 6
o PROGRAM WEEK 1-4 7
o PROGRAM WEEK 5-8 13
o THE PROGRAMS ENDING WEEK 9-12 19
o NOW WHAT? 25
o HOW TO PERFORM THE MOVEMENTS 26
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Q: How Many Days/Months Does This Program Take To Complete? 
A: There are 12 cycles total. Each cycle is 8 days because to 
complete a full cycle you have to do phase 1 (3 days; 1 day off) and 
phase 2 (3 days on; 1 day off). So 12 cycles times 8 days is 96 
days. That is a little over 3 months on this program. This is assuming 
you don’t miss any days of training and you stay on the 3 days on 1 
day off pattern no matter what. However, I understand people get sick, 
gyms close early, etc. 
Q: How would you fit deadlifts into this program?
A: If you like to do deadlifts. I suggest to throw them in on one of the 
leg days. I suggest taking off the back squats and replacing them with 
deadlifts, since deadlifts are very posterior chain dominate. You 
practically have 2 leg days a week in this program, so you’ll be able 
to do some deadlifts and still do some squats.
Q: Is this program best for bulking or cutting?
A: This can be used for anyone. Does not matter if bulking or cutting. However, 
after every 4 weeks the intensity/volume will increase. So if you are cutting on 
this program don't do more cardio than you need to. Just do enough cardio to 
help you lose weight and track your macros very closely. You will already be 
burning a lot of calories on this plan. So doing a lot of cardio and eating too little 
will cause you to lose weight too fast. You want to diet at a nice steady pace 
when cutting as a natural lifter.
Q: Is doing this program enough to gain mass?
A: No; you have to eat in a calorie surplus if you want to grow with this program. 
I even offer affordable macro coaching if you need help with your macros, or 
you can just simple eat more. I have a series on YouTube called “eat big or stay 
small’’ showing plenty of examples of how to eat when you want grow.
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CLASSIC PHYSIQUE PROGRAM
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Q: What about form? I'm not familiar with some of these exercises.
A: For each exercise in this program, I put links to YouTube videos of 
me showing you the proper form. Some of these videos are unlisted, 
so you must "copy and paste "or ’’click’’ on the links I shared to view 
them.
Q: What if my gym doesn't have the equipment for the exercise you 
listed for me to do?
A: Just do another exercise that hit the muscle group in a similar fashion. For 
example, if I put hack squat on there and your gym doesn't have one then do 
the smith machine squat. Another example, if I say do calve raises and your 
gym doesn't have a calve machine then do some toe raises on the leg press. 
It's not that serious!! Just hit the muscle groups and hit them hard. Also, I put 
some examples of some "alternative exercises" in the program. For example: I 
gave you a choice between hammer strength and dumbbells for chest, 
because a lot of gyms don’t have a variety of hammer strength equipment .
Q: On YouTube, you do abductor and adductor machine work in your 
leg day vids. Why aren’t they on this program?
A: I did not include them because a lot of gyms don’t have those 
machines. Also, you don’t have to do them for great legs. I only started 
doing them about 18 months ago. If you want to do them, just do 3 
to4 sets of 12-15 reps before or after your leg day training (same as I 
do). I put links to how to perform the exercises in the form section.
Q: When should I do my cardio?
A: I feel the best time to do it is first thing in the morning with some abs, but if 
your work or life schedule doesn't allow that, then do your cardio after you 
weight train. It would be do some cardio sessions on your rest days that way 
you can be active every day. Instead of just sitting on your ass on your non-
lifting days. I also notice I stay leaner while bulking when I do cardio on rest 
days.F
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CLASSIC PHYSIQUE PROGRAM
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Q: How long should I be resting between sets?
A: Depends on how many reps you did. Here is what I suggest for optimal 
results and intensity. 
12-15 reps : 30 - 45 seconds
8 -12 reps : 60 - 90 seconds
6 - 8 reps : 90 -120 seconds
4 - 6 reps :120 -180 seconds
Q: When should I do abs?
A: Do them when it is most convenient for you. At least 2 times a 
week. I personally do them in the morning with cardio 2 to 3 times a 
week (when I’m cutting). I rarely touch abs when I’m bulking. My abs 
are already developed enough. Here is a video of a solid ab routine 
that I personally do that gives good insight on form and rep ranges 
to use: https://youtu.be/fuVJI2ny10o
Q: How heavy do I need to go?
A: You need to go heavy enough to reach failure within the suggested rep 
ranges. For example: If I say do seated cable rows for 8-12 reps. I'm going to 
use a 200 pounds on the weight stack because I reach failure at about 10 
to 11 reps with that weight. If I can do 13 or more reps that means I went too 
light and need heavier weight. If I'm going for 4-6 reps I would use about 240 
pounds because I can fail at about 5 reps with good form using that much 
weight. Be sure to write down the weights you use. This way you can aim to 
beat your personal best lifts and add more weight over time. Adding more 
weight/reps is how you grow.
Q: What should I do on my rest day?
A: I would either stay home and catch up on sleep while catching up 
on some work at home, or I would go to the gym and do some 
cardio and abs for active recovery. Don’t add an extra day of lifting. 
Rest is very important!F
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CLASSIC PHYSIQUE PROGRAM
https://youtu.be/fuVJI2ny10o
5
Q: Do I do this program only once. Is it over after the 12 cycles are completed?
A: I want you to repeat this program at least 2 times. Each time you do this 
program again, I want you to use slightly heavier weight (even if it's only 5 
pounds added). This program fully hits the body, so all you need to do is make 
"progress" getting stronger and using heavier weights is what will make the 
muscles grow over time. If you really enjoy it and you make great progress on it 
then try doing it for a full year. I have been doing 4 days on an 1 day off for 
about 2 years now. After 6 or 7 months, I’ll take a break and do a traditional 
split where I hit everything only once a week. I’ll do the traditional split for about 
3 or 4 weeks, then get right back on the 4 days on 1 day off training split like 
this program.
Q: When I do this program again for the second time. Do I start back at the first 4 
weeks or do I begin with the intense final 4 weeks?
A: That's a great question. You probably assume that since you already have 
completed the final 4 weeks that you need to either keep the volume/intensity 
the same or go even higher. You need to cycle off the volume/intensity just like 
your body needs to cycle off high caffeine and stimulants. You will build a 
tolerance which will make it hard for your body to make adaptations and grow. 
Also, as a natural lifter you need to make progress (hit heavier weights, get 
more reps with a certain weight, etc). You can't make progress if your volume is 
crazy high and your doing drop sets and going beyond failure almost 
everyday. The purpose of those intense last 4 weeks are to build your 
endurance and mental toughness up. This way once you go back to the first 4 
weeks it will feel like a "pussy workout" a "hippy workout'' you will blow right thru 
it and the weights will increase with ease. Trust me!
Q: What should I do on my rest day?
A: I would either stay home or catch up on sleep while catchingup on some 
work at home, or I would go to the gym and do some cardio and abs for active 
recovery. Don’t add an extra day of lifting. Rest is very important. I personally like 
to run errands and clean up my house. I hardly have time to go to the bank, 
grocery shop, read studies (to become a better trainer), so I use rest days to 
enjoy myself and maybe do things that I don’t have the time to do .
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CLASSIC PHYSIQUE PROGRAM
6
Q: What made you decide to throw in Pyramid Sets?
A: It conditions your central nervous system (brain) to handle more 
weight. Once you go back to the beginning of the program, your 
original working weight will feel like pussy weight and it will help you 
progress more smoothly.
watch this vid here (I explain here also): http://youtu.be/RMo7KQcjaI8
Q: What about Forearm Training?
A: If you don’t use straps all the time, your forearms will grow. Training 
back and using your own hands for gripping the majority of your 
workout will train forearms by default. However, if your forearms are 
lagging and you need additional work….try throwing in this superset 
after your arm workout. This is simple and effective forearm training.
Watch this vid here: https://youtu.be/QTgt1Ko4K9A
Q: Should I go to failure each set?
A: Go to failure but not complete failure. What I mean is, If I tell you to 
perform and exercise for 8-12 reps. That means use a weight that’s so 
heavy you can do it for 8 (no more than 12 reps) using good form. 
Don't try to go beyond failure buy doing extra forced reps and partials. 
Be sure to track your progress as well.
If your questions or concerns have not been answered here, then 
please feel free to email me (Beastmodecustoms@live.com). I will 
respond to you within 24-48 hours. Be sure to make the subject title 
"FAQ." This way I will be able to find the email quickly due to a lot of 
spam mail I receive.
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CLASSIC PHYSIQUE PROGRAM
http://youtu.be/RMo7KQcjaI8
https://youtu.be/QTgt1Ko4K9A
PHASE 1
PHASE 2
7
COMPLETE PHASE 1 THEN PHASE 2
THEN REPEAT THE PATTERN BY RETURNING TO PHASE 1
SIMPLE. EFFECTIVE
The 12 week Phase 1 and 2 Classic Physique Program
Complete Phase 1 then take a day off to rest. Then proceed to Phase 2 BELOW
TRAIN AGAIN FOR ANOTHER 3 DAYS AND THEN TAKE ANOTHER DAY OFF
PHASE 1
WEEK 1-4
CHEST
Barbell Incline Bench or Incline Smith Machine- 4 sets of 8-12 reps
Incline Hammer Strength Press or Incline Dumbbell Bench- 4 sets of 8-12 reps
Cable Crossover (low to high) 3 sets of 10 reps
Barbell flat bench or Decline Bench or Weighted Dips (Your Choice)- 4 sets of 8-12 
Cable Crossover ‘’hands crossing’’ (high to low)- 3 sets of 10 reps
Pec Fly Machine- 3 sets of 10 reps
ARMS
Rope Press down- 4 sets of 10 reps
Elevated Triceps Extension (rope) or Overhead Rope Extension- 4 sets of 10 reps 
Triceps 20 Combo- 4 sets 
Preacher Curl Machine or Seated Row Cable Curl- 4 sets 10 reps
E-Z Bar Reverse Curl (cable or free-weight)- 4 sets of 10 reps
Single-Arm Hammer Curls (rope cable or dumbbell)- 4 sets of 10 reps (each arm)
8
QUICK TIP 101: You can 
superset these arms 
exercises if your gym isn’t 
too crowded!
PHASE 1
WEEK 1-4
Quads and hams
Front Squats or Back Squats or Hack Squats- 4 sets of 6-10 reps
Legs Press (feet shoulder width; toes straight)- 4 sets of 12-15 reps 
Reverse Lunges or Step Ups- 4 sets of 24 steps (12 each leg)
Leg Extensions- 4 sets of 12-15 reps
Lying Hamstring Curl- 4 sets of 10-12 reps
Barbell Stiff Leg Deads or Barbell Romanian Deads- 4 sets of 10 reps
calves
Standing Calve Raises- 9 sets of 12 reps ( 3 toes inward, 3 toes straight, 3 toes outward)
Seated Calve Raises- 3 sets of 12 reps
9
PHASE 1
WEEK 1-4
DELTS
Rear delt fly (machine or cable)- 3 sets of 10 reps
Rope Face Pulls- 3 sets of 10 reps
Barbell Shoulder Press (seated or standing) or 
Reverse Grip Smith Machine Press- 4 sets of 8-12 reps
Standing lateral raise (dumbbells)- 3 sets of 10 reps
Cable Lateral Raise- 3 sets of 10 (each arm)
Strict front raises (dumbbells)- 3 sets of 10 reps
BACK AND TRAPS
Wide Grip Pulldown- 3 sets of 8-12 reps 
Close Grip Pulldown (straight bar; shoulder width)- 3 sets of 8-12 reps
Reverse Grip Pulldown- 3 sets of 8-12 reps 
V-bar Grip Pulldown (v-shaped handle)- 3 sets of 8-12 reps
Straight- Arm Cable Pulldown- 3 sets of 10 reps
Cable Upright Row- 4 sets of 8-12 reps
10
PHASE 2
WEEK 1-4
CHEST
Barbell Incline Bench or Incline Smith Machine- 4 sets of 8-12 reps
Incline Dumbbell Fly- 3 sets of 10 reps
Dumbbell flat bench or Hammer Strength Chest Press- 4 sets of 8-12 reps
One-Arm At A Time Pec Fly (Pec Machine or Cable Version)- 3 sets of 10 reps 
(each pec)
ARMS
Close Grip Bench or Weighted Dips- 4 sets of 8-10 reps
Straight Bar Press down- 4 sets of 10 reps
Elevated Triceps Extension (rope) or Overhead Rope Extension- 4 sets of 10 reps 
Dumbbell Kickbacks- 4 sets of 10 reps
Standing Barbell Curl- 4 sets 8-10 reps
Seated Incline Dumbbell Curl (twist at top)- 4 sets of 10 reps (each arm)
E-Z Bar Reverse Curl (cable or free-weight)- 4 sets of 10 reps
Single- Arm Hammer Curls (rope cable or dumbbell)- 4 sets of 10 reps (each arm)
11
QUICK TIP 101: You can 
superset these arms 
exercises if your gym isn’t 
too crowded!
PHASE 2
WEEK 1-4
Quads and hams
Lying Hamstring Curl- 4 sets of 10-12 reps
Seated Hamstring Curl or Standing Hamstring Curl- 4 sets of 10-12 reps
Dumbbell Stiff Leg Deads or Dumbbell Romanian Deads- 4 sets of 10 reps
Reverse Lunges or Step Ups- 4 sets of 24 steps (12 each leg)
Leg Extensions- 4 sets of 12-15 reps
Leg Press (feet outside shoulder width; toes out)- 4 sets of 12-15 reps 
Goblet Squat- 4 sets of 12 reps
calves
Standing Calve Raises- 9 sets of 12 reps ( 3 toes inward, 3 toes straight, 3 toes outward)
Seated Calve Raises- 3 sets of 12 reps
12
PHASE 2
WEEK 1-4
DELTS
Rear Delt Rows (dumbbell)- 3 sets of 10 reps
Rope Face Pulls- 3 sets of 10 reps
Seated Arnold Press- 4 sets of 8-12 reps
Standing lateral raise (dumbbells)- 3 sets of 10 reps
Cable Lateral Raise- 3 sets of 10 (each arm)
Strict front raises (dumbbells)- 3 sets of 10 reps
BACK AND TRAPS
Rack Pull- 4 sets of 6-10 reps 
Barbell Shrug- 4 sets of 8-10 reps
Barbell Low Row- 3 sets of 8-12 reps
One- Arm Dumbbell Row or Hammer Strength Row 3 sets of 8-12 reps (each arm)
Seated Cable Row or Close Grip T-bar Row- 3 sets of 8-12 reps
Wide Grip T-bar Row or Bent Over Barbell Row (underhanded or 
overhanded)- 3 sets of 8-12 reps
Dumbbell Pullover- 3 sets of 10 reps
13
PHASE 1
WEEK 5 - 8
Chest 
Barbell Incline Bench or Incline Smith Machine- 4 sets of 8-12 reps
Incline Hammer Strength Press or Incline Dumbbell Bench- 4 sets of 8-12 reps <
Do a drop set on the 4th and final set
Cable Crossover (low to high) 3 sets of 12-15 reps
Barbell flat bench or Decline Bench or Weighted Dips -4 sets of 8-12 reps <
Do a drop set on the 4th and final set
Cable Crossover ‘’hands crossing’’ (high to low)- 3 sets of 12-15 reps
Pec Fly Machine- 3 sets of 12-15 reps
ARMS
Rope press down)- 4 sets of 12 reps
Elevated Triceps Extension (rope) or Overhead Rope Extension- 4 sets of 12 reps 
Triceps 20 Combo- 4 sets
Bodyweight Dip (for triceps)- 3 sets to failure
Preacher Curl Machine or Seated Row Cable Curl- 4 sets 12 reps
E-Z Bar Reverse Curl (cable or free-weight)- 4 sets of 12 reps
Single-Arm Hammer Curls (rope cable or dumbbell)- 4 sets of 12 reps (each arm)
High Cable Concentration Curls- 3 sets of 12-15 reps
PUMPCHASERS .COM
14
QUICK TIP 101: You can 
superset these arms 
exercises if your gym isn’t 
too crowded!
PHASE 1
WEEK 5 - 8
Quads and hams 
Front Squats or Back Squats or Hack Squats- 4 sets of 6-10
Legs Press (feet shoulder width; toes straight)- 4 sets of 12-15 reps <
Do a drop set on the 4th and final set
Reverse Lunges or Step Ups- 4 sets of 30 steps (15 each leg)
Leg Extensions- 4 sets of 12-15 reps < Do a drop set on the 4th and final set
Lying Hamstring Curl- 4 sets of12 reps
Barbell Stiff Leg Deads or Barbell Romanian Deads- 4 sets of 12 reps
calves
Standing Calve Raises- 9 sets of 12 reps (3 toes inward; 3 toes straight; 3 toes outward)
Seated Calve Raises- 3 sets of 12 reps
DON ’T B I TCH OUT
15
PHASE 1
WEEK 5 - 8
DELTS
Rear delt fly (machine or cable)- 3 sets of 12 reps
Rope Face Pulls- 3 sets of 12 reps
Barbell Shoulder Press (seated or standing) or 
Reverse Grip Smith Machine Press- 4 sets of 8-12 reps <
Do a drop set on the 4th and final set
Standing lateral raise (dumbbells)- 4 sets of 12 reps
Cable Lateral Raise- 4 sets of 12 (each arm)
Strict front raises (dumbbells)- 4 sets of 12 reps
BACK AND TRAPS
Wide Grip Pulldown- 4 sets of 8-12 reps <
Do a drop set on the 4th and final set
Close Grip Pulldown (straight bar; shoulder width)- 3 sets of 8-12 reps
Reverse Grip Pulldown- 3 sets of 8-12 reps 
V-bar Grip Pulldown (v-shaped handle)- 3 sets of 8-12 reps
Straight- Arm Cable Pulldown- 3 sets of 12 reps
Cable Upright Row- 4 sets of 12 reps
16
PHASE 2
WEEK 5 - 8
Chest 
Barbell Incline Bench or Incline Smith Machine- 4 sets of 8-12 reps
Incline In And Out Fly Combo- 3 sets of 10 reps
Dumbbell flat bench or Hammer Strength Chest Press- 4 sets of 8-12 reps
One-Arm At A Time Pec Fly (Pec Machine or Cable Version)- 3 sets of 12 reps 
(each pec)
Over And Under Cable Fly- 3 sets of 20 reps
ARMS
Close Grip Bench or Weighted Dips- 4 sets of 8-10 reps <
Do a drop set on the 4th and final set
Straight Bar Press down- 4 sets of 12 reps
Elevated Triceps Extension (rope) or Overhead Rope Extension- 4 sets of 12 reps 
Dumbbell Kickbacks- 4 sets of 12 reps
Standing Barbell Curl- 4 sets 8-10 reps < 
Do a drop set on the 4th and final set
Seated Incline Dumbbell Curl (twist at top)- 4 sets of 12 reps (each arm)
E-Z Bar Reverse Curl (cable or free-weight)- 4 sets of 12 reps
Single- Arm Hammer Curls (rope cable or dumbbell)- 4 sets of 12 reps (each arm)
PUMPCHASERS .COM
17
QUICK TIP 101: You can 
superset these arms 
exercises if your gym isn’t 
too crowded!
PHASE 2
WEEK 5 - 8
Quads and hams 
Lying Hamstring Curl- 4 sets of 12 reps
Seated Hamstring Curl or Standing Hamstring Curl- 4 sets of 12 reps
Dumbbell Stiff Leg Deads or Dumbbell Romanian Deads- 4 sets of 12 reps
Reverse Lunges or Step Ups- 4 sets of 30 steps (15 each leg)
Leg Extensions- 4 sets of 12-15 reps
Leg Press (feet outside shoulder width; toes out)- 4 sets of 12-15 reps <
Then 1 (one) set of 20 reps
Goblet Squat- 4 sets of 12 reps
Walking Lunges (bodyweight)- do lunges until you reach 100 step 
(take as many breaks as you need, but you aren’t done until 100 steps is completed)
calves
Standing Calve Raises- 9 sets of 12 reps (3 toes inward; 3 toes straight; 3 toes outward)
Seated Calve Raises- 3 sets of 12 reps
S Q U A T S F O R T H E T H O T S !
18
PHASE 2
WEEK 5 - 8
DELTS
Rear Delt Rows (dumbbell)- 3 sets of 12 reps
Rope Face Pulls- 3 sets of 12 reps
Seated Arnold Press- 4 sets of 8-12 reps
Standing lateral raise (dumbbells)- 4 sets of 12 reps
Cable Lateral Raise- 4 sets of 12 (each arm)
Strict front raises (dumbbells)- 4 sets of 12 reps
BACK AND TRAPS
Rack Pull- 4 sets of 6-10 reps > Then do 1 set of 12-15 reps
Barbell Shrug- 4 sets of 12 reps
Barbell Low Row- 3 sets of 8-12 reps < Do a drop set on the 3rd and final set
One- Arm Dumbbell Row or Hammer Strength Row 3 sets of 12 reps (each arm)
Seated Cable Row or Close Grip T-bar Row- 3 sets of 8-12 reps <
Do a drop set on the 3rd and final set
Wide Grip T-bar Row or 
Bent Over Barbell Row (underhanded or overhanded)- 3 sets of 8-12 reps
Dumbbell Pullover- 3 sets of 12 
19
PHASE 1
WEEK 9 – 12
THE FINAL 4 CYCLES 
( Doing phase 1 then phase 2 = 1 cycle )
Chest 
Barbell Incline Bench or Incline Smith Machine- 5 sets 15 - 4 reps “Pyramid Style"" 
Start with a set of 15 reps then add weight on each set, but do not go under 4 
reps. Obviously you save the heaviest weight for the last set
Incline Hammer Strength Press or Incline Dumbbell Bench- 4 sets of 8-12 reps
Cable Crossover (low to high) 3 sets of 12-15 reps <
Do triple drop set on the 3rd and final set
Barbell flat bench or Decline Bench or Weighted Dips (you choose)- 5 sets 15-4 reps
"Pyramid Style" Start with a set of 15 reps then add weight on each set, but do not 
go under 4 reps. Obviously you save the heaviest weight for the last set
Cable Crossover ‘’hands crossing’’ (high to low)- 3 sets of 12-15 reps
Pec Fly Machine- 3 sets of 12-15 reps < Do triple drop set on the 3rd and final set
ARMS
Rope Press down- 3 sets of 12 reps; then 2 sets of 15-20 reps
Elevated Triceps Extension (rope) or Overhead Rope Extension- 4 sets of 12 reps 
Triceps 20 Combo- 4 sets
Bodyweight Dip (for triceps)- 3 sets to failure
Preacher Curl Machine or Seated Row Cable Curl- 3 sets of 12 reps <
Then 2 sets of 15-20 reps
E-Z Bar Reverse Curl (cable or free-weight)- 4 sets of 12 reps
Single-Arm Hammer Curls (rope cable or dumbbell)- 4 sets of 12 reps (each arm)
High Cable Concentration Curls- 3 sets of 12-15 reps
B e r e a d y t o g i v e i t y o u r A L L 20
QUICK TIP 101: You can 
superset these arms 
exercises if your gym isn’t 
too crowded!
PHASE 1
WEEK 9 – 12
Quads and hams 
Front Squats or Back Squats or Hack Squats- "Pyramid Style" 
Start with a set of 15 reps then add weight on each set, but do not go under 4 
reps. Obviously you save the heaviest weight for the last set
Legs Press (feet shoulder width; toes straight)- 3 sets of 12-15 reps <
Then 2 sets of 20 reps
Reverse Lunges or Step Ups- 4 sets of 30 steps (15 each leg)
Leg Extensions- 4 sets of 12-15 reps <
Do a triple drop set on the 4th and final set
Lying Hamstring Curl- 4 sets of 12 reps
Barbell Stiff Leg Deads or Barbell Romanian Deads- 3 sets of 12 reps <
Then 2 sets of 15-20 reps
calves
Standing Calve Raises- 9 sets of 15 reps (3 toes inward; 3 toes straight; 3 toes outward)
Seated Calve Raises- 3 sets of 15 reps
R I S E & G R I N D
21
PHASE 1
WEEK 9-12
DELTS
Rear delt fly (machine or cable)- 3 sets of 12 reps <
Do a triple drop set on the 3rd and final set
Rope Face Pulls- 3 sets of 15 reps
Barbell Shoulder Press (seated or standing) or Reverse Grip Smith Machine Press 
"Pyramid Style“ - Start with a set of 15 reps then add weight on each set, but do 
not go under 4 reps. Obviously you save the heaviest weight for the last set
Standing lateral raise (dumbbells)- 4 sets of 12 reps <
Do a drop set on the 4th and final set
Cable Lateral Raise- 4 sets of 12 (each arm)
Strict front raises (dumbbells)- 4 sets of 12 reps
BACK AND TRAPS
Wide Grip Pulldown- 3 sets of 8-12 reps
One- Arm Lat Pulldown- 3 sets of 10 (each arm)
Close Grip Pulldown (straight bar; shoulder width)- 3 sets of 12 reps
Reverse Grip Pulldown- 3 sets of 12 reps 
V-bar Grip Pulldown (v-shaped handle)- 3 sets of 12 reps < 
Then do 1 set of 15-20 reps
Straight- Arm Cable Pulldown- 4 sets of 12 reps
Upright Row ‘’remix’’- 4 sets of 12 reps
22
PHASE 2
WEEK 9 – 12
Chest 
Barbell Incline Bench or Incline Smith Machine- 4 sets of 10-15 reps
Incline In And Out Fly Combo- 3 sets of 12 reps
Dumbbell flat bench or Hammer Strength Chest Press- 4 sets of 10-15 reps
One-Arm At A Time Pec Fly (Pec Machine or Cable Version)- 3 sets of 12 reps 
(each pec)
Over And Under Cable Fly- 3 sets of 24 reps
ARMS
Close Grip Bench or Weighted Dips- 3 sets of 8-10 reps < Then 2 sets of 15 reps
Straight Bar Pressdown- 4 sets of 12 reps < Do drop set on 4th and final set
Elevated Triceps Extension (rope) or Overhead Rope Extension- 4 sets of 12 reps 
Dumbbell Kickbacks- 4 sets of 15-20 reps
Standing Barbell Curl- 3 sets of 8-10 reps < Then 2 sets of 15 reps
Seated Incline Dumbbell Curl (twist at top)- 4 sets of 12 reps <
Do drop set on 4th and final set
E-Z Bar Reverse Curl (cable or free-weight)- 4 sets of 12 reps
Single- Arm Hammer Curls (rope cable or dumbbell)- 4 sets of 15 reps (each arm)
23
QUICK TIP 101: You can 
superset these arms 
exercises if your gym isn’t 
too crowded!
PHASE 2
WEEK 9 – 12
Quads and hams 
Lying Hamstring Curl- 4 setsof 12-15 reps
Seated Hamstring Curl or Standing Hamstring Curl- 4 sets of 12-15 reps
Dumbbell Stiff Leg Deads or Dumbbell Romanian Deads- 4 sets of 12 reps
Reverse Lunges or Step Ups- 4 sets of 30 steps (15 each leg)
Leg Extensions- 4 sets of 12-15 reps < Do triple drop set on 4th and final set
Leg Press (feet outside shoulder width; toes out)- 4 sets of 12-15 reps < 
Do a triple drop set on the 4th and final set
Goblet Squat- 4 sets of 15 reps
Walking Lunges (bodyweight)- Do lunges until you reach 150 steps take as 
many breaks as you need, but you aren’t done until 150 steps is completed
calves
Standing Calve Raises- 9 sets of 15 reps (3 toes inward; 3 toes straight; 3 toes outward)
Seated Calve Raises- 3 sets of 15 reps
D o n ’ t Q u i t o n D e m L u n g e s
24
PHASE 2
WEEK 9-12
DELTS
Rear Delt Rows (dumbbell)- 3 sets of 12 reps <
Do a triple drop set on the 3rd and final set
Rope Face Pulls- 3 sets of 15 reps
Seated Arnold Press- 4 sets of 8-12 reps < Do a triple drop set on the 3rd and final set
Standing lateral raise (dumbbells)- 4 sets of 12 reps
Cable Lateral Raise- 4 sets of 12 (each arm)
Strict front raises (dumbbells)- 4 sets of 12 reps
BACK AND TRAPS
Rack Pull- 4 sets of 8-10 reps
Barbell Shrug- 4 sets of 12 reps < Do a drop set on the 4th and final set
Barbell Low Row- 4 sets of 8-12 reps
One- Arm Dumbbell Row or Hammer Strength Row- 4 sets of 12 reps (each arm)
Seated Cable Row or Close Grip T-bar Row- 4 sets of 8-12 reps
Wide Grip T-bar Row or Bent Over Barbell Row (underhanded or overhanded)-
3 sets of 8-12 reps < Do a drop set on the 3rd and final set
Dumbbell Pullover- 3 sets of 12 
Congratulations! 
You have completed the 12 week program. Take a deload week or a full week off, then 
go back to week 1 of the program to do it all over again. Try to add more weight or 
attempt to get more reps with the same weight on each exercise to make progress. 
Progress (more weight/reps) is how you grow as a natural lifter.
25
CONGRATS YOU’RE DONE
NOW WHAT?
o You have completed the 12 week program! 
o Take a de-load week or a full week off.
o Then go back to week ONE of the program to do AGAIN.
o Try to add more weight or attempt to get more reps with the 
same weight on each exercise to make progress. 
o Progress (more weight/reps) is how you grow as a natural 
lifter.
26
CLASSIC PHYSIQUE PROGRAM
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VIDEO LINKS SHOWING PROPER FORM
CHEST EXERCISES
• Barbell Incline Bench- http://youtu.be/QeXECbti2gU
• Incline Bench (Smith Machine)- - (Same rules apply as the Incline bench video)
• Barbell Flat Bench- http://youtu.be/JJ5iCcKzg2Q
• Barbell decline bench- (Same rules apply as the flat bench video)
• Dips (for chest)- https://youtu.be/zKCq8AgDb7A
• Dumbbell flat bench- http://youtu.be/EgEg9m9MJYk
• Dumbbell Incline Bench- http://youtu.be/C94CbFc1Ccw
• Hammer Strength Chest Press- http://youtu.be/dMJRp6kRI9M
• Incline Hammer Strength Press- http://youtu.be/rwitVwOlJZY
• Incline In And Out Fly Combo- https://youtu.be/AlbMP7C_u6Q
• One-Arm At A Time Pec Fly (Pec Machine or Cable Version)- https://youtu.be/AbAJz6YNvks
• Over And Under Cable Fly- https://youtu.be/emGyFYiTShs
• Cable Crossover (low to high)- http://youtu.be/Am8PfTpwiCY
• Cable Crossover ‘’hands crossing’’ (high to low)- https://youtu.be/nq6ePCvSNt8
• Pec Fly Machine- https://youtu.be/WMte8QiV9h8
BACK AND TRAP EXERCISES
• Rack Pull- http://youtu.be/YeUvrueG3ic
• Barbell Shrug- http://youtu.be/BrleQptjlUA
• Barbell Low Row- https://youtu.be/ZfBmbN8kkds
• One- Arm Dumbbell Row- http://youtu.be/1wXkxqG3kjQ
• Hammer Strength Row- https://youtu.be/1wXkxqG3kjQ?t=2m5s
• Seated Cable Row- http://youtu.be/XSdqG1fiCxc
• Close Grip T-bar Row- http://youtu.be/Iw4vt9ajM-U
• Wide Grip T-bar Row- https://youtu.be/kfQpeaDgwUw
• Bent Over Barbell Row- http://youtu.be/ThhO8d-v8vY
• Dumbbell Pullover- http://youtu.be/N8TEFrCMtaQ
• Wide Grip Pulldown- http://youtu.be/_ZVxKGKXdaQ
• Close Grip Pulldown (with straight bar)- https://youtu.be/x0NEQ_aum7k
• Reverse Grip Pulldown- http://youtu.be/mWzZxSx6on4
• V-bar Grip Pulldown (v-shaped handle)- http://youtu.be/6WNZ3dTYs04
• One- Arm Lat Pulldown- https://youtu.be/tfbG6NBGWvw
• Straight- Arm Cable Pulldown- http://youtu.be/bx9R3xPAW5g
• Cable Upright Row- http://youtu.be/0p8H4Jr6SC0
• Upright Row ‘’remix’’- https://youtu.be/nNZgbMl3iMI
Links To Videos Showing Proper Form 
http://youtu.be/QeXECbti2gU
http://youtu.be/JJ5iCcKzg2Q
https://youtu.be/zKCq8AgDb7A
http://youtu.be/EgEg9m9MJYk
http://youtu.be/C94CbFc1Ccw
http://youtu.be/dMJRp6kRI9M
http://youtu.be/rwitVwOlJZY
https://youtu.be/AlbMP7C_u6Q
https://youtu.be/AbAJz6YNvks
https://youtu.be/emGyFYiTShs
http://youtu.be/Am8PfTpwiCY
https://youtu.be/nq6ePCvSNt8
https://youtu.be/WMte8QiV9h8
http://youtu.be/YeUvrueG3ic
http://youtu.be/BrleQptjlUA
https://youtu.be/ZfBmbN8kkds
http://youtu.be/1wXkxqG3kjQ
http://youtu.be/XSdqG1fiCxc
http://youtu.be/Iw4vt9ajM-U
https://youtu.be/kfQpeaDgwUw
http://youtu.be/ThhO8d-v8vY
http://youtu.be/N8TEFrCMtaQ
http://youtu.be/_ZVxKGKXdaQ
https://youtu.be/x0NEQ_aum7k
http://youtu.be/mWzZxSx6on4
http://youtu.be/6WNZ3dTYs04
https://youtu.be/tfbG6NBGWvw
http://youtu.be/bx9R3xPAW5g
http://youtu.be/0p8H4Jr6SC0
https://youtu.be/nNZgbMl3iMI
28
VIDEO LINKS SHOWING PROPER FORM
QUADS, HAMSTRINGS, AND CALVE EXERCISES 
• Lying Hamstring Curl- http://youtu.be/neY6TvTuuTk
• Seated Hamstring Curl- http://youtu.be/eGaKpEXYg_8
• Standing Hamstring Curl- https://youtu.be/gxvdZDlZJ3A
• Stiff Leg and Romanian Deads- http://youtu.be/RYqPaYtYlaA
• Reverse Lunges- https://youtu.be/UilY3IqgKxY
• Step Ups- https://youtu.be/4QpIH-5iTPU
• Leg Extensions- http://youtu.be/w9THXlEsIJQ
• Leg Press- http://youtu.be/Z-L_3bCAFDU
• Goblet Squat- https://youtu.be/rcXeGaK9L3M
• Walking Lunges- http://youtu.be/lCDpmtrtYng
• Front Squats- http://youtu.be/4RtycbSj4tw
• Back Squats- http://youtu.be/ISFs8Rze-6E
• Hack Squats- http://youtu.be/CBTz_JqGkOQ
• Hip Adductor Machine- https://youtu.be/oZJdigM-eDo
• Hip Abductor Machine- https://youtu.be/0C1YmufCkgk
• Standing Calve Raises- http://youtu.be/oYDrCWxLzS0
• Seated Calve Raises- http://youtu.be/umDCz2RkUF0
DELT EXERCISES
• Rear Delt Rows (dumbbell)- https://youtu.be/3t7Wewaopog
• Rear delt fly (machine or cable)- https://youtu.be/3t7Wewaopog
• Rope Face Pulls- https://youtu.be/3t7Wewaopog
• Cable Lateral Raise- https://youtu.be/ubxhj-3LN-I
• Standing lateral raise (dumbbells)- https://youtu.be/BtveTV8GNds
• Strict front raises (dumbbells)- https://youtu.be/4f9Bg4bmD9k
• Seated Arnold Press- https://youtu.be/VwIomrNRCTI
• Barbell Shoulder Press (seated or standing)- https://youtu.be/52VwYfrMJjI
• Reverse Grip Smith Machine Press- https://youtu.be/G0tuqaGWXo0
Links To Videos Showing Proper Form 
http://youtu.be/neY6TvTuuTk
http://youtu.be/eGaKpEXYg_8
https://youtu.be/gxvdZDlZJ3A
http://youtu.be/RYqPaYtYlaA
https://youtu.be/UilY3IqgKxY
https://youtu.be/4QpIH-5iTPU
http://youtu.be/w9THXlEsIJQ
http://youtu.be/Z-L_3bCAFDU
https://youtu.be/rcXeGaK9L3M
http://youtu.be/lCDpmtrtYng
http://youtu.be/4RtycbSj4tw
http://youtu.be/ISFs8Rze-6E
http://youtu.be/CBTz_JqGkOQ
https://youtu.be/oZJdigM-eDo
https://youtu.be/0C1YmufCkgk
http://youtu.be/oYDrCWxLzS0
http://youtu.be/umDCz2RkUF0
https://youtu.be/3t7Wewaopog
https://youtu.be/3t7Wewaopog
https://youtu.be/3t7Wewaopog
https://youtu.be/ubxhj-3LN-I
https://youtu.be/BtveTV8GNds
https://youtu.be/4f9Bg4bmD9k
https://youtu.be/VwIomrNRCTI
https://youtu.be/52VwYfrMJjI
https://youtu.be/G0tuqaGWXo0
29
VIDEO LINKS SHOWING PROPER FORM
TRICEP EXERCISES
• Close Grip Bench- https://www.youtube.com/watch?v=gWmbjMAkoGo
• Dips (for triceps)- - http://youtu.be/zKCq8AgDb7A
• Straight Bar Pressdown- https://youtu.be/Vwf9n6TwF0g
• Elevated Tricep Extension (rope)- https://youtu.be/Rdzaj4f-EEQ
• Overhead Rope Extension- https://youtu.be/38QQai2Ag9Y
• Dumbbell Kickbacks- https://youtu.be/5sdiw33JZcU
• Rope pressdown)- http://youtu.be/YmZNLkJmhgI
• Tricep 20 Combo- https://youtu.be/NViUoDR0QNgBICEP EXERCISES
• Standing Barbell Curl- http://youtu.be/oX5tKhqChO8
• Seated Incline Dumbbell Curl (twist at top)- https://youtu.be/iegOQXxPrNI
• E-Z Bar Reverse Curl (freeweight)- http://youtu.be/BwSE-3zKBjY
• E-Z Bar Reverse Curl (cable)- http://youtu.be/S-q_kATWIzY
• Hammer Curls (dumbbell)- http://youtu.be/gZMzGWDPvk4
• Hammer Curls (rope cable)- https://youtu.be/ODQPIbI3Xm8
• Preacher Curl Machine- http://youtu.be/Jorpkf6MWYA
• Seated Row Cable Curl- https://youtu.be/IlqxbOBGXv4
• High Cable Concentration Curls- https://youtu.be/MDQbacitB-E
@
Links To Videos Showing Proper Form 
https://www.youtube.com/watch?v=gWmbjMAkoGo
http://youtu.be/zKCq8AgDb7A
https://youtu.be/Vwf9n6TwF0g
https://youtu.be/Rdzaj4f-EEQ
https://youtu.be/38QQai2Ag9Y
https://youtu.be/5sdiw33JZcU
http://youtu.be/YmZNLkJmhgI
https://youtu.be/NViUoDR0QNg
http://youtu.be/oX5tKhqChO8
https://youtu.be/iegOQXxPrNI
http://youtu.be/BwSE-3zKBjY
http://youtu.be/S-q_kATWIzY
http://youtu.be/gZMzGWDPvk4
https://youtu.be/ODQPIbI3Xm8
http://youtu.be/Jorpkf6MWYA
https://youtu.be/IlqxbOBGXv4
https://youtu.be/MDQbacitB-E