Ben Pakulski Presents…

Strategic
Cyclical Overload
WEEK 1

www.mi40nation.com 1
 Strategic)Cyclical)Overload)

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 Pakulski Fitness International, 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 Pakulski Fitness International, 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.

www.mi40nation.com 2
 Strategic)Cyclical)Overload)

Schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

(e.g; Mon) (e.g; Tue) (e.g; Wed) (e.g; Thur) (e.g; Fri) (e.g; Sat) (e.g; Sun)

Week 1 Quads / Chest Hams / Back Arms Quads / Chest Off or Cardio Hams / Back Arms

www.mi40nation.com 3
 Strategic)Cyclical)Overload)
Week 1

Day 1 - Quads / Chest / Delts Approx. Workout Time: 48 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Leg Extensions 3 8-12 2-0-1-3 30

Horizontal Cable Flyes / Crossovers (hands to

A2 3 8-12 3-0-1-2 30
chin-height at the top)

B1 BB Front Squats 5 6 4-1-1-0 45

B2 Flat DB Chest Press 5 6 3-1-1-0 45

C1 Leg Press - feet low (Quad Emphasis) 4 8 3-0-1-0 45

C2 Machine / Hammer-Strength Chest Press 4 8 4-0-1-0 45

D1 DB Lateral Raises 4 10-12 3-0-1-2 45

Supported Side-Lying One-Arm DB Lateral

E1 4 8-10 3-1-1-0 30
Raises

www.mi40nation.com 4
 Strategic)Cyclical)Overload)
Week 1

Day 2 - Hams / Back / Calves Approx. Workout Time: 48 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Lying Leg Curls, Body Extended 4 6-8 4-0-1-1 45

A2 One-Arm DB Rows 4 8-10 3-0-1-2 45

B1 Seated Leg Curls 3 8-10 3-1-1-1 15

B2 Hip Banded Romanian Deadlifts 3 10-12 3-1-1-0 45

Neutral-Grip Lat Pulldowns with Slight Backwards

B3 3 8-10 4-0-1-1 15
Lean

B4 Hammer / Machine Rows 3 10-12 4-0-1-0 45

C1 Seated Calf Raises 4 10-12 2-1-1-2 60

D1 Horizontal / Leg Press Calf Press 3 15-20 3-0-1-1 60

www.mi40nation.com 5
 Strategic)Cyclical)Overload)
Week 1

Day 3 - Biceps / Triceps / Delts Approx. Workout Time: 50 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 One-Arm Reverse-Grip DB Preacher Curls * 4 6 3-0-1-2 30

Cross-Cable Extension with Elbow back (Single-

A2 4 6 3-0-1-2 30
Arm)

B1 One-Arm DB Preacher Curls 4 6 3-1-1-0 45

Overhead Cable / Rope Extensions (facing away

B2 4 6 4-0-1-0 45
from apparatus)

C1 E.Z Bar Curls 4 8 3-0-1-0 45

Overhead Cable / Rope Extensions (facing away

C2 4 8 3-1-1-0 45
from apparatus)

D1 Bent DB Lateral Raises 4 10-12 3-0-1-2 45

E1 Reverse Pec Flye (for rear not back) 4 10-12 4-0-1-0 45

* Use vertical side of preacher curl pad

www.mi40nation.com 6
 Strategic)Cyclical)Overload)
Week 1

Day 4 - Quads / Chest / Calves Approx. Workout Time: 44 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Leg Extensions 4 6 3-0-1-6 30

Decline Cable Flyes / Crossovers (hands to

A2 4 8-10 3-0-1-2 30
thighs at the bottom)

B1 Hack Squats 4 8-10 3-0-1-0 15

B2 Leg Press - feet low (Quad Emphasis) 4 10-12 3-1-1-0 45

B3 BB Bench Press with Bands 4 8-10 3-0-1-0 15

B4 15º Inc. DB Flyes with External Rotation 4 10-12 3-2-1-0 45

C1 Standing Calf Raises 4 6-8 2-2-1-2 60

D1 Standing Calf Raises (yes, again) 3 10 3-1-1-0 60

www.mi40nation.com 7
 Strategic)Cyclical)Overload)
Week 1

Day 6 - Hams / Back / Delts Approx. Workout Time: 50 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Single-Leg Standing Leg Curls 3 8-10 3-0-1-2 30

A2 Bent-Over, High Cable, Cable Pullovers with bar 3 8-10 3-1-1-2 30

B1 Lying Leg Curls, Body Extended 5 6 4-0-1-0 45

B2 Lying Dec. Cable Pullovers (lat focus) 5 6 4-0-1-0 45

C1 Seated Leg Curls 4 8 3-1-1-0 45

C2 Hammer / Machine Rows 4 8 4-0-1-0 45

D1 Inc. Prone Supported DB Lateral Raises 4 8-10 3-0-1-2 45

E1 Cable Lateral Raises 4 10-12 3-0-1-0 30

www.mi40nation.com 8
 Strategic)Cyclical)Overload)
Week 1

Day 7 - Biceps / Triceps / Calves Approx. Workout Time: 40 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Elbows High, Cable Bicep Curls (facing towards
A1 4 8-10 3-0-1-2 15
apparatus)

A2 Cross-Cable Tricep Extensions 4 8-10 3-0-1-2 30

A3 Supinating DB Curls 4 8-12 4-0-1-0 15

A4 Lying DB Tricep Extensions 4 8-12 4-0-1-0 30

B1 Low Cable Bicep Curls facing apparatus * 4 10-12 3-0-1-1 30

Overhead Cable / Rope Extensions (facing away

B2 4 10-12 3-1-1-0 30
from apparatus)

C1 Seated Calf Raises 5 10-12 3-0-1-1 60

* Use rope attachment and focus on hard supination

www.mi40nation.com 9