EXERCISE (Home)

 

EXERCISE / BODY-TYPE INFO

You are an Endomorph on a muscle gain programme. Fortunately your body-type builds muscle very easily due to having predominantly fast twitch muscle fibre.

 

 

Your goal is muscle gain so your exercise plan will consist mainly of resistance training with minimal cardio workouts, as we want to keep you in an anabolic (building) state, rather than breaking down muscle. Yet as an Endomorph you will be doing slightly more cardio then other body-types due to your tendency to hold onto fat. The type of movement performed in your resistance workouts will be mainly compound exercises. These are big movements and help in creating the correct hormonal response (boosting growth hormone and testosterone). As an Endomorph you should aim to train each body part once a week and work at a relatively low rep range, yet not as low as the other body-types. This will produce the correct stimulus for muscle growth to occur, as well as avoid you depleting your glycogen stores and breaking down muscle.

At YBP we have researched and created the perfect ratio of resistance and cardio workouts for your body-type on a muscle gain goal. We have specified how often to perform these workouts to get the best results. Every month the training concept will change (the concept is the way in which you perform your workouts). Within your concept we have tailored and specified the exact sets, rep ranges, duration, tempo, rest and intensity.

 


MONTHLY WORKOUT SCHEDULE

Below is our recommended order and number of workouts. Try to stick as close to this as possible. Always keep the order of the workouts the same even if you have to take days off. Ideally do not have more than one day off in a row.

 

 
Day 1 Workout One Day 15 Workout Two
Day 2 Cardio Day 16 Cardio
Day 3 Workout Two Day 17 Workout One
Day 4 Rest Day 18 Rest
Day 5 Workout One Day 19 Workout Two
Day 6 Workout Two Day 20 Workout One
Day 7 Rest Day 21 Rest
Day 8 Workout One Day 22 Workout Two
Day 9 Cardio Day 23 Cardio
Day 10 Workout Two Day 24 Workout One
Day 11 Rest Day 25 Rest
Day 12 Cardio Day 26 Cardio
Day 13 Workout One Day 27 Workout Two
Day 14 Rest Day 28 Rest
 

DYNAMIC WARM-UP

The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.


RESISTANCE WORKOUT ONE

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EXERCISE CONCEPT –

Exercises in each set 0
Reps 0
Sets 0
Rest between sets 0 mins
 

 

Before commencing your workout click here for technique advice on some of the big exercises.

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.

 

RESISTANCE WORKOUT TWO

Perform this workout with the same exercise concept as workout one.

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.


 

CHEST PRESS – Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.

 

CARDIO WORKOUT

The cardio workout is split into 3 sections: Pre-Intervals, the lactic acid removal phase and Post-Intervals. You can use any piece of cardio equipment such as the cross trainer, treadmill, rower, bike or skipping rope. You can also combine equipment rather than performing the entire workout on one machine. If you are training at home then take a look at the videos below and choose a combination of cardio exercises to perform.

Pre-Intervals – perform the required number of intervals. The sprint phase should be performed at 100%, the highest intensity possible and the rest phase should be performed at a low intensity to recover. For example on a cross-trainer increase the speed for the sprint phase then bring it back down on the rest phase, allowing you to recover. When using a treadmill you may actually jump off the machine during the rest phase as it takes too long to slow down, therefore your rest phase may be a complete rest.

Lactic acid removal phase – work at a consistent pace, but to the maximum intensity possible (you should not be able to hold a conversation) yet able to sustain it for the required length of time. The time is stated in minutes below the first table. 

Post-Intervals – perform the intervals again with the same format as the first section. Enjoy!

 

 

CARDIO CONCEPT

Number of Intervals Sprints Rest
00 00 00
Lactic Acid Removal Phase - 00 minutes
00 00 00
Total Workout Time - 00 minutes
 

 

SPRINT PHASE

  

This video shows examples of cardio exercises to use when performing the sprint phase of your interval training. Choose one thats suits your level.

 

REST PHASE

This is the recovery phase. Choose from marching on the spot, an easy jog or a combination of the two. 

 


STRETCHES

Hold each position for 1 minute and increase the length of time on particularly tight muscles.

GLUTES & BACK

Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor. 


Stretch_Glute.png

GLUTES

Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you. 


BACK

Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
 


Stretch_Abs.png

ABDOMINALS

Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body. 


Stretch_Hip_Flexor.png

HIP FLEXOR

In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward. 
 


Stretch_Quad.png

QUADS

Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together. 

Stretch_Hamstring.png

HAMSTRINGS & CALF

Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.


Stretch_Calf.png

CALF

Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position. 


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LATERAL

Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.

Stretch_Upper_Back.png

UPPER BACK

Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
 


Stretch_Chest.png

CHEST

Place your forearm onto a wall, creating right angles at the shoulder and elbow joints. Apply pressure into the wall and turn your torso away. 


Stretch_Tricep.png

TRICEP

Take one arm overhead and bend at the elbow. Apply pressure with the opposite hand and keep the head raised. 


ALTERNATIVE EXERCISES

Use this section to replace specific exercises in your programme which do not work for you. This may be due to not having the correct equipment, the exercise being too challenging / not challenging enough, or possibly due to an injury. Click on the links below to find alternative exercises for the same body part or movement.