Q&A Nutrition

In Collaboration with 1MR

Written by IFBB PRO Josh Bridgman
 Welcome to your Journey to
“Becoming Classic”

This plan is for those of you that want to get on the

classic stage and get as Class-thic as possible. The plan
will focus on growing your classic proportions and if
you’re anything like me, it’ll help fill in the gaps!

As well as joining the 1MR training community by

buying this plan I also just want to say thank you for all
the support over the years. ALOT has gone into this
company and all of it is owed to you lot.

I Hope you enjoy this plan!

1MR. Always.
 Terminology
Sets:
Sets refers to the number of times you repeat the same exercise. For example, 3 x 10-12 reps would mean that you will be
performing 10-12 reps of a particular exercise 3 times in total.

Reps:
Reps refers to the number of times you will do the exercise. For example, if the program said 3 x 10-12 reps for a split squat, that
would mean that you do 10-12 split squats for each of the 3 sets.

Warm Up Sets:
Sets far away from failure, where you increase load up to your working load. The aim is to prime the nervous system and muscle to
work, NOT to tax the muscle

Working Sets:
Max effort sets, up to at least 1-2 reps shy of failure.

Tempo:
Speed of reps, given as W-X-Y-Z format, where W = eccentric/lowering, X = lengthened position, Y = concentric/lifting, Z =
shortened position.

Rest Pause:
One working set taken to multiple failure points to maximise muscular damage. Written as ex. 12-15-RP-RP.
You will be given a specific rep range to initially reach mechanical failure in, rest for 30secs then repeat this until the prescribed
volume goal has been attained.

Drop Set:
If your programme says 2 x 10-12 + drop, this means that on the FINAL SET ONLY you will be doing a drop set. You will still take
your final set to failure and then immediately drop 20% off the load, then immediately begin to perform as many reps as you can
until you reach failure.
 Your Training Plan
Day 1 2 3 4 5 6 7

Training focus Push 1 Posterior REST Push 2 Pull 2 Legs REST

PHASE + FREQUENCY
You will run with a training set up of 2-1-2-3 (2 days training, 1 day rest, 3 days training, 1 day rest) to allow for maximum recovery.

GOAL
To elicit hypertrophy across the classic physique proportions. The goal is to build the physique that will allow you to be favoured in the classic class
overall.

RECOMMENDED PROGRAMME LENGTH

We recommend running this for up to 12 weeks at a time before taking a delaod.
There are some KEY signs of needing a deload to look for, its not a one side fits all, some may might need a deload more regularly than others.
Key signs : ,Poor motivation, poor sleep, decline in digestion, slow progress in the gym and a decline in apetite.
If you experience these signs it may be time for a delaod - I recommend taking an easy 3-4 days completely off training to alleviate the fatigue as
quickly as possible. You could then rerun the programme with new numbers or move onto one of our other plans!

ADDITIONAL NOTES
Your plan will run over 1 rotation to allow consistent progress week on week, there is a day rest after the MOST taxing session to allow greater autonomic
balance.

Tempos are prescribed to ensure YOU control the load at each point of the rep, the aim here is to maximise muscle damage and therefore encourage
hypertrophy, not just to simply move the load from A to B. We always want to ensure we train with intent and good form to elicit growth.

Access to an exercise library to help explain each exercise to you is available here and on each page of your training plan
 Push 1
Warm Up Working Intensity Alternative
Exercise Reps Tempo REST Exercise Description
Sets Sets (RPE) exercise options

In a controlled motion, exhale and slowly raise both arms

laterally to the side until they are parallel to the ground.
Your arms should form a "T" shape. Standing Lateral
Lateral Raise
2-3 3 8-12 9 1-3 2-3 mins Focus on leading the motion with your elbows, rather than your raise machine / DB
Machine
wrists. laterals / Y raise
Hold the raised position for a brief pause, ensuring you feel a
slight contraction in your lateral delts.

Focus on driving the elbow across the body here to get the pec Db flies / cable flies
Pec Dec 2-3 3 8-12 9 1-3 2-3 mins short as possible here. Generally keep sternum relatively fixed cuffed costal based
and if needed slight spinal extension on the way down. flies

Choose an incline press that feels best for you - Cybex, incline smith press
8-12 As Atlantis, Prime, Hammer Stength are your best bets. / incline bench
Incline Press 2-3 2 9 1-3
12-15 needed press / incline db
Adjust the seat to line up your elbow to cross the upper pec line press

flat db / flat cuffed

Flat Press of As As above guidance, I personally prefer the Atlantis one if you
1-2 2 12-16 9 1-3 flies / flat cable
choice needed have the choice!
press

Keep your upper arm stationary and extend your elbow pushing
Single Arm
the handle down towards your thigh. single arm rope
Tricep Push 2-3 3 12-15 9 1-3 2mins
Fully straighten your arm and exhale as you push down. cuffed, or d handle
Down

Overhead Atlantis
Overhead Allow your elbows to come up over head to lengthen the tricep.
rope / Cuffs /
Tricep 1 3 12-15 9 1-3 2mins Extend hard through the movement and lower to the deepest
Single arm tricep
Extension stable range
pullover

Exercise Library here

 Pull 1
Warm Up Working Intensity Alternative
Exercise Reps Tempo REST Exercise Description
Sets Sets (RPE) exercise options

Grip at shoulder width. Cue ribcage down and abs braced,

Nautilus pull down
Lat Pull Down 2-3 3 8-12 9 1-3 2-3 mins drive elbows DOWN to hips, keeping elbows tucked to be in line
/ SA pull down
with torso, before lowering the weight.

Keep hips onto the pad here, hold onto handles and set the Seated Hams /
Lying
2-3 3 10-15 9 1-3 2-3 mins foot pad in the middle of your calf. Kneeling Hamstring
Hamstring curl
Ensure that you keep your feet relatively neutral Curl

Focus on driving elbows out and wide here for the upper back Prime Row / Prime
8-12 As
T-Bar Row 2-3 2 9 1-3 musculature. Keep chest on the pad and drive against it with upper Back Row /
12-15 needed
elbows high DB upper Back Row

Line up the cable and bench so that you can pull directly from
as the working arm elbow. Allow full protraction at the joint full Nautilus Row / DB
Single Arm Row 2-3 3 10-15 9 1-3
needed full range of motion Pull mid to high here so ideally your Row Lat biased row
reaching slightly up

Any elbow forward movement is perfect here to work the short

range first, I prefer the prime or Atlantis if you have a choice
DB Preacher /
Preacher Curl 2-3 3 10-15 9 1-3 2-3 mins but most work the same. Elbow on pad and then contract
Barbell Preacher
across the bicep, i wouldn’t fully extend here as it can hurt the
elbow.

Stood up D Set cables low and stand back from cable stack to challenge
DB Seated Curls /
Handle Cable 2-3 3 10-15 9 1-3 2-3 mins the lengthened range, keep elbows relatively fixed until full
Cable Curls
Curls flexion

Exercise Library here

 Push 2
Warm Up Working Intensity Alternative
Exercise Reps Tempo REST Exercise Description
Sets Sets (RPE) exercise options

Standing Cable at knee height; using 1MR cuffs at the elbow, scoop fist
DB Raises / Y Raises
Cuffed Lateral 2-3 3 10-15 9 1-3 2 mins out along the floor and slightly in front of you. Come up to
/ SA Cuffed Raises
Raises parallel with the floor.

Cybex / Atlantis /
As Pick your favourite incline movement here, Focus on driving the Prime / Hammer
Incline Press 2-3 3 10-15 9 1-3
needed elbow across the chest here Strength / Smith,
DB

Use the 1MR long rope to create a better contraction, with

Long Rope
As more range of motion - Stand back slightly from the cable, Crossover Cables /
Tricep 2-3 3 10-15 9 1-3
needed fully extend the elbow here through the full range and bring Single Arm Cuff
Extension
back up as much as you can

Use a weighted dip or a machine here to reduce weight when Assited Dips / Dip
As
Tricep Dips 1-2 3 15-20 9 1-3 needed. Palm facing floor, contract tricep hard and maintain Machine /
needed
upper arm in position - movement comes just from the elbow. Freeweight Dips

Overhead Tricep /
As Keeping elbows forward allow arms to fall behind head, allow
French Press 1-2 3 10-15 9 1-3 Overhead Rope /
needed deepest range of motion available without pain
Overhead Atlantis

Line arm path up with the rear delt here by putting the seat at
Reverse Pec the right place. The elbow, wrist and delt want to line up so
1-2 3 10-15 9 1-3 2-3 mins DB Rear Delts
Dec put seat up or down accordingly, keep arms as straight as
possible and push the weight outwards.

Exercise Library here

 Pull 2
Warm Up Working Intensity Alternative
Exercise Reps Tempo REST Exercise Description
Sets Sets (RPE) exercise options

Use a D handle or a machine that has something similar, pull

as D handle pull down,
SA Pull Down 2-3 3 10-15 9 1-3 down vertically while keeping core engage and focus on
needed nautilus pull down
feeling a deep contraction

Prime extreme row is my favourite here, anything that pulls low T-bar row, wide
Upper Back as
2-3 3 10-15 9 1-3 to high which uses that upper back musculature. focus on grip cable row, DB
Row needed
letting the shoulder blades glide over the ribcage upwards upper back row

Nautilus row, D handle row, something that works middle to

as low, and works the lat a little more . Use 1MR straps to support D handle row, cable
Lat Row 2-3 3 10-15 9 1-3
needed grip, pull towards the body with arm coming across the body row
and also around the spine at the back

Dropset here for one single set, just to add some extra volume
on there- Use high cable pulley and rope - thinking about Machine pullover,
Pull Overs 2-3 2 10-15 9 1-3 NONE
dragging your elbows down to your hips and holding the bar pull over
contractions in your lats. Arms move in an arcing motion

Elbow up nice and higher here, set cable on the high setting as
SA preacher curl,
High Cable Curl 1-2 3 10-15 9 1-3 2-3mins well to line the arm up properly, curl biceps and bring your
single arm db curl
pinkies toward your face for extra contraction

DB hammer curls here, own the eccentric on the way down!

Cable hammers,
Hammer Curls 1-2 3 10-15 9 1-3 2-3mins Life arms upward toward shoulders as high as possible. lower
rope hammers
with control

Exercise Library here

 Legs
Warm Up Working Intensity Alternative
Exercise Reps Tempo REST Exercise Description
Sets Sets (RPE) exercise options

Seated Knee lined up with pivot point of machine. Think hips back
as kneeling hamstring,
Hamstring 2-3 3 10-15 9 1-3 against the seat. Hard contraction, hold at the bottom and
needed lying hamstring
Curls slow eccentric.

Feet down as low on the platform as you can without heels

Pendulum, smith
As lifting. Breathe in and brace as you descend to create a strong
Hack Squat 2-3 2 10-15 9 1-3 squat, reverse
needed brace for when you squat back up. 2-3 second eccentrics at
banded hack
least.

Cybex leg press on the pivot works best here, Get as low as
possible and focus on range first then weight. Pull yourself
45 Degree Leg As
2-3 3 10-15 9 1-3 hard into the seat. Breathe in and brace as you lower the HS leg press
Press needed
weight towards you to create a strong brace for when you
press it back up. 2-3 second eccentrics at least.

I recommend using a machine here as you should be pretty

As fatigued . Extend through the full range and push shoulders Hip thrust machine,
Hip Thrust 2-3 3 10-15 9 1-3
needed and feet apart. Put bar right above thr hip bones, use a pad for barbell hip thrust
comfoty

Pull yourself hard into the pad here, extend through the full
Leg Extension 2-3 2 15-20 9 1-3 2 mins
range and fully extend the knee

Control the weight here and be careful of over extending

through the hip and injuring yourself put the pads out as wide
Adductor 1-2 2 15-20 9 1-3 2mins
as your legs go without forcing them open, forcing them open
can be a risk of injury

Exercise Library here

Thank you for training
with Josh and 1MR
-
If you enjoyed this
programme check out
Josh’s coaching HERE

and Shop 1MR HERE