1

TABLE OF CONTENTS
1. INTRODUCTION........................................................................................................................... 4

2. BREAKFAST.................................................................................................................................. 6

Bounty Smoothie 7
Peaches & Cream Oats 8
Lemon Cheesecake Weetbix 9
Simple Scrambled Eggs 10
Granola Bowl 11
Protein Oats 12
Breakfast Burrito 13
Pina Colada Smoothie (V) 14
Banana Bread Baked Oats (V) 15

3. LUNCH............................................................................................................................................ 16

Tuna Salad Bowl 17

Turkish Bread Toastie 18
Turkey Breast Wrap 19
Lara’s Nacho Bowl 20
Hawaiian Chicken Salad 21
Chicken Rice Paper Rolls 22
Tuna Pasta Salad 23
Mediterranean Chickpea Salad (V) 24
Quinoa Roast Veggie Salad (V) 25
Crispy Tempeh Wrap (V) 26

V = VEGAN

2
4. DINNER.......................................................................................................................................... 27

Barramundi Bowl 28
One Pot Chicken Satay 29
Tofu Tacos 30
Meat Lovers Pizza 31
Roast Chicken Burger 32
Japanese Bowl 33
Vegetable Fried Rice 34
One Pan Tortellini 35
Quinoa Stuffed Capsicums 36
Turkey Fried Rice 37
Pizza Fries 39
Vegan Paprika Curry (V) 40
Tofu Pad Thai (V) 41
Potato & Leek Soup (V) 42
Roast Tomato & Spinach Fettuccine (V) 43

5. SNACKS..........................................................................................................................................
44
Choc Honeycomb Balls
Mini Frittatas 45
Easy Banana Muffins 46
Brownie Batter Mug Cake 47
One Bowl Protein Cheesecake 48
49
6. WHAT’S NEXT - COACH MARK CARROLL PROGRAMS..................................................
50
7. LEARN MORE ABOUT LARA..................................................................................................

V = VEGAN

3
INTRODUCTION

Hey everyone! Welcome to ‘EXPRESS Nutrition!’ - a recipe guide for the busy person! I created this guide with my
friend and nutrition expert Lara Gya, to support anyone who is time poor – including busy mums, full time workers,
and shift workers. You can still eat well and prioritize your nutrition and goals, while living a busy lifestyle! We have
simple, time efficient recipes (most meals take less than 15 minutes) that you can enjoy on the go or prepare the
night before. This recipe book will give you the food inspo you need to succeed. Enjoy!

Coach Mark Carroll

4
INTRODUCTION

Hi, I’m Lara! I’m so excited for you to try all these recipes and see just how easy and tasty dieting can be! For those
that don’t know me, let me introduce myself. My name is Lara Gya and I’m a qualified nutritionist.

I studied hard and obtained a Bachelor in Biomedical Sciences and a Masters of Nutrition. I have a number of years
of experience in the health and fitness industry, helping hundreds of clients reach their body composition goals.

I lost 20kg and fell in love with the healthy lifestyle I had created.

I became a nutritionist because I wanted to share this joy with people who are just like me.

I hope the recipes in this book inspire and teach you about how to fuel and look after your body through great
nutrition!

Enjoy!

Lara Gya

5
6
BREAKFAST

Bounty Smoothie

Ingredients Method

1 Add all Ingredients into a blender and blend

until smooth
100g of frozen banana
2 Pour into a glass and enjoy
1 cup of ice
1 scoop of protein powder
100 ml of lite coconut milk
SERVES 1 Macros Per Serve
150 ml of almond milk
1 Tbsp of Cacao
Calories Protein Carbs Fat
1 Tbsp of shredded coconut 440 35g 30g 20g

7
BREAKFAST

Peaches & Cream Oats

Ingredients Method

1 Boil water, place oats on bowl and cover

2 Mix through and allow to thicken

½ cup of oats
3 Mix cinnamon, ½ greek yogurt, almond milk
1 tsp of cinnamon
& protein
½ cup of Greek yogurt
4 Spread remaining yogurt on top
¼ cup of boiling water
5 Refrigerate for a few hours overnight
½ cup of almond milk
1 scoop of protein powder 6 Dice a fresh peach in the morning and place
on top
1 peach

SERVES 1 Macros Per Serve

Calories Protein Carbs Fat

410 40g 40g 10g

8
BREAKFAST

Lemon Cheesecake Weetbix

Ingredients Method

1 Crush Weetbix & mix with almond milk

2 Mix yogurt, protein, lemon juice & cream

2 Weetbix (can substitute for 30 grams of
cheese in a separate bowl
oats)
3 Spread yogurt on top of Weetbix
125 ml of almond milk
4 Store in fridge overnight
150g of Greek yogurt
1 scoop of protein powder 5 Enjoy

2 Tbsp of lemon juice

2 Tbsp of light cream cheese
SERVES 1 Macros Per Serve

Calories Protein Carbs Fat

410 45g 35g 10g

9
BREAKFAST

Simple Scrambled Eggs

Ingredients Method

1 Place eggs in a pan and scramble with salt

and pepper
1 slice of sourdough bread
2 Toast the bread and place eggs on top
2 eggs scrambled (can substitute 100g egg
3 Lightly wilt the spinach and place on the side
whites)
4 Enjoy!
½ cup of spinach

SERVES 1 Macros Per Serve

Calories Protein Carbs Fat

290 20g 30g 10g

10
BREAKFAST

Granola Bowl

Ingredients Method

1 Place all ingredients in a bowl

2 Enjoy
45g of low sugar granola (Carmen’s or
Nature’s Valley)
170g of high protein yoghurt
SERVES 1 Macros Per Serve
50 grams of blueberries

Calories Protein Carbs Fat

330 20g 40g 10g

11
BREAKFAST

Protein Oats

Ingredients Method

1 Prepare oats with water as per packet instructions

2 Stir through protein

50g banana
3 Add yogurt, berries and cacao nibs
20g YoPro yogurt
20g blueberries 4 Drizzle over maple syrup and enjoy!

10g cacao nibs

40g oats
SERVES 1 Macros Per Serve
1 scoop protein powder
1 tbsp sugar free maple syrup
Calories Protein Carbs Fat
370 30g 40g 10g

12
BREAKFAST

Breakfast Burrito

Ingredients Method

1 In a large frypan, sauté onion and lean minced

meat
100 grams of lean mince (ground beef)
2 Add capsicum and continue to cook
1/4 cup of diced capsicum
3 Once veggies are tender add eggs and
1/4 cup of diced onion
seasonings
1 cup of spinach
4 Stir through the spinach
1 egg scrambled
5 Fill wrap with the mixture and top with cheese
1 tsp of garlic powder
6 Double the recipe for the perfect meal prep
a dash of onion powder
salt and pepper to taste
1 large wholemeal (whole wheat)
SERVES 1 Macros Per Serve
wrap (Helga’s)
15g light mozzarella cheese
Calories Protein Carbs Fat
390 45g 30g 10g

13
BREAKFAST

Pina Colada Smoothie (Vegan)

Ingredients Method

1 Add all ingredients into a blender and

blend until smooth

100g frozen pineapple
2 Pour into a glass and enjoy!
50g coconut yogurt
1 scoop vegan protein powder
1 cup unsweetened coconut milk
SERVES 1 Macros Per Serve
1 cup ice

Calories Protein Carbs Fat

315 25g 20g 15g

14
BREAKFAST

Banana Bread Baked Oats (Vegan)

Ingredients Method

1 Mash banana in a bowl

2 Mix with oats, protein, milk and baking powder

1/2 banana
3 Transfer to a small greased ramekin
1/2 cup oats
1 scoop vegan protein powder 4 Bake or airfry for 8 mins at 200° C (400° F)

150ml almond milk

1 tsp baking powder
SERVES 1 Macros Per Serve

Calories Protein Carbs Fat

390 30g 45g 10g

15
16
LUNCH

Tuna Salad Bowl

Ingredients Method

1 Chop and wash your lettuce, coleslaw mix,

tomato & onion and place in a large bowl
95g can of springwater tuna
2 Drain chickpeas and add to a bowl
150g of cooked pumpkin
3 Drain tuna and add to a bowl
1 cup of lettuce
4 Add pumpkin and remaining ingredients
¼ cup of coleslaw
¼ of red onion
½ cup of cherry tomatoes
SERVES 1 Macros Per Serve
50g chickpeas
25g of reduced fat feta
Calories Protein Carbs Fat
1 Tbsp of 99% fat free mayo 265 30g 25g 5g

17
LUNCH

Pita Bread Toastie

Ingredients Method

1 Preheat sandwich press or pan

2 Halve roll and assemble sandwich

2 small pita breads
3 Toast until each side is golden brown
1 slice of light cheese
50g of cooked chicken breast 4 Serve & enjoy

25g of tomato
½ cup of spinach
SERVES 1 Macros Per Serve
1 Tbsp of 99% fat free mayo

Calories Protein Carbs Fat

415 30g 40g 15g

18
LUNCH

Turkey Breast Wrap

Ingredients Method

1 Finely slice tomato

2 Assemble wrap with salad and turkey breast

1 low carb wrap (Simson’s Pantry or Mission)
3 Squeeze over mustard
100g of turkey breast
½ cup of spinach 4 Serve & enjoy

¼ cup of shredded carrot

½ tomato
SERVES 1 Macros Per Serve
1 tsp of mustard

Calories Protein Carbs Fat

225 25g 20g 5g

19
LUNCH

Lara’s Nacho Bowl

Method
Ingredients
1 Place chips on the bottom of a small bowl, and
top with chicken, salsa and cheese
30g of corn chips 2 Microwave on high for 1-2 minutes
100g of cooked chicken breast 3 Assemble the salad bowl by placing lettuce
2 cups of lettuce on the bottom
½ cup of cucumber 4 Top with corn chips and chicken
½ cup of mini Roma tomatoes 5 Add the diced tomato, red onion and cucumber
¼ cup of red onion
6 Enjoy!
¼ cup of salsa
25g of light mozzarella cheese

SERVES 1 Macros Per Serve

Calories Protein Carbs Fat

435 45g 30g 15g

20
LUNCH

Hawaiian Chicken Salad

Ingredients Method

1 Chop chicken breasts into chunks and place in a

bowl with the soy sauce, sugar and pineapple juice
30ml of pineapple juice
2 Let sit for 2 minutes and warm a hot pan
1 Tbsp of brown sugar
3 Skewer the chicken breasts onto a wooden
1 Tbsp of soy sauce
skewer and cook until browned
100g of chicken breast
4 Prepare Salad by chopping lettuce, tomato,
1 cup of lettuce red onion and cucumber
½ cup of cherry tomatoes
5 Slice pineapple and slightly char on the frypan
¼ small red onion
6 Serve salad with hot skewers and enjoy
½ cup of cucumber
50g of pineapple

SERVES 1 Macros Per Serve

Calories Protein Carbs Fat

305 30g 35g 5g

21
LUNCH

Tuna Pasta Salad

Ingredients Method

1 Chop your broccoli and fry on a high heat

until cooked through
95g light lemon pepper tuna
2 Cook pasta as per packet instructions
150g cooked Vetta (high protein) pasta
3 Halve cherry tomatoes
1/2 cup cherry tomatoes
4 Mix everything in a large bowl and enjoy!
1/2 cup broccoli
2 tbsp hummus
2 tsp tabasco sauce
SERVES 1 Macros Per Serve

Calories Protein Carbs Fat

385 25g 60g 5g

22
LUNCH

Chicken Rice Paper Rolls

Ingredients Method

1 Put vermicelli noodles in a large bowl

and pourover boiling water
200g cooked chicken breast
2 Meanwhile prep fillings - finely chop
100g shredded carrot vegetables and shred chicken
1/2 capsicum
3 Drain noodles and set aside
1 cup iceberg lettuce
4 Soften sheet in a large pan of luke warm water
10g fresh basil
5 Lay on a plate and put fillings in the middle
10g fresh mint
6 Fold in edges and roll up into a parcel
50g vermicelli (rice) noodles
6 rice paper sheets 7 Repeat until all ingredients are gone

8 Serve and enjoy!

SERVES 1 Macros Per Serve

Calories Protein Carbs Fat

390 45g 30g 10g

23
LUNCH

Mediterranean Chickpea Salad (Vegan)

Ingredients Method

1 Chop your veggies and put into a large bowl

2 Drain chickpeas and add to bowl

2 cups iceberg lettuce
3 Dress with lemon juice and serve
1/2 cucumber
1 tomato
1/4 red onion
SERVES 1 Macros Per Serve
80g canned chickpeas
30g Vegan feta
Calories Protein Carbs Fat
10g olives 165 10g 20g 5g
1/2 lemon, to dress

24
LUNCH

Quinoa Roast Veggie Salad (Vegan)

Ingredients Method

1 Preheat oven to 180 degrees Celsius

2 Chop pumpkin, potato and beetroot and

1/2 cup cooked tricolor quinoa
lay out on a baking tray
2 cups lettuce
3 Spray with oil, season with salt and pepper
100g cucumber
and bake for 40 mins
200g pumpkin
4 Wash and chop lettuce and cucumber
100g spud lite potato (or regular potato)
5 Add roast veggies
100g beetroot
6 Squeeze over lemon juice
1 Tbsp lemon juice
salt and pepper 7 Serve and enjoy!

SERVES 1 Macros Per Serve

Calories Protein Carbs Fat

345 15g 60g 5g

25
LUNCH

Crispy Tempeh Wrap (Vegan)

Ingredients Method

1 Coat tempeh in sesame oil, tahini and soy sauce

2 Airfry on 180° C (350° F) for 15 minutes

85g tempeh
3 Lay out your wrap and add chopped lettuce,
1 tsp sesame oil
cabbage, tomato and cucumber
1/2 Tbsp tahini
4 Once tempeh is cooked add on top and enjoy!
1 Tbsp light soy sauce
1 multigrain wrap
½ cup lettuce
SERVES 1 Macros Per Serve
¼ cup red cabbage
¼ tomato Calories Protein Carbs Fat
¼ cucumber 45 25g 0g 25g

26
27
DINNER

Barramundi Bowl

Ingredients Method

1 Pat dry the barramundi and coat in paprika,

salt and pepper
150g of Barramundi
2 Heat fry pan and fry Barramundi until cooked
2 Tbsp of paprika
3 Slice zucchini and carrot
Salt & pepper
4 Stir fry on high and set aside
½ carrot
½ zucchini 5 Chop remaining salad ingredients and

½ cup of lettuce 6 assemble bowl

Top with lemon juice and enjoy
½ cup of cucumber
¼ red onion
½ cup of cooked brown rice
SERVES 1 Macros Per Serve
¼ cup of lemon juice

Calories Protein Carbs Fat

345 30g 45g 5g

28
DINNER

One Pot Chicken Satay

Ingredients Method

1 Preheat oven to 160° C (320° F)

2 Chop onion and capsicum and add to

500g of chicken breast
acasserole dish
2 Tbsp of peanut butter
3 Add chicken breast and peas
1 Tbsp of Garam Masala
4 Mix coconut milk, chicken stock and peanut
1 onion
butter in a separate bowl
1 cup of frozen peas
5 Pour into casserole dish
1 medium capsicum (red pepper)
6 Put lid on and slow cook in oven for 3 hours
200ml of light coconut milk
200 ml of chicken stock 7 Serve with a side of brown rice

4 cups of cooked brown rice

SERVES 1 Macros Per Serve

Calories Protein Carbs Fat

495 35g 55g 15g

29
DINNER

Tofu Tacos

Ingredients Method

1 Thinly slice tofu and place on pan on medium heat

2 Sprinkle the taco seasoning on both sides

3 mini corn tortillas
until golden brown
125g of firm tofu
3 FInely chop vegetables and set aside
1 Tbsp of taco seasoning
4 Warm tortillas and assemble the tacos
½ red onion
100g of cherry tomatoes 5 Enjoy!

100g of Greek yogurt

½ cup of slaw mix
SERVES 1 Macros Per Serve
Salt & pepper to taste

Calories Protein Carbs Fat

475 30g 55g 15g

30
DINNER

Roast Chicken Burger with Rainbow Fries

Ingredients Method

1 Preheat air fryer to 180°C (350°F)

2 Chop carrot and zucchini and season

1 low carb burger bun
with salt and pepper then place in airfryer
80g of roast chicken breast cooked
3 Slice onion and tomato and assemble the
80g of chopped carrot
burger with chicken in the middle
80g of chopped zucchini
4 Serve with rainbow fries and BBQ sauce in
2 Tbsp of sugar free BBQ sauce (Celebrate the middle
Health or G Hughes)
¼ cup of lettuce
¼ cup of mixed slaw SERVES 1 Macros Per Serve
2 slices of tomato
Calories Protein Carbs Fat
350 30g 35g 10g

31
DINNER

Meat Lovers Pizza

Ingredients Method

1 Preheat oven to 200°C (400° F)

2 Fry mince in small pan

1 large cauliflower pizza base
3 Spread tomato paste across the pizza base
50g of lean beef mince (ground beef)
10g of salami 4 Place sliced mushroom and onion on top

10g of prosciutto 5 Spread mince and meat over the pizza

100g of mushrooms 6 Top with cheese
¼ red onion 7 Bake for 10-12 minutes
2 Tbsp of salt reduced tomato paste
30g of light mozzarella cheese
SERVES 1 Macros Per Serve

Calories Protein Carbs Fat

395 40g 25g 15g

32
DINNER

Quinoa Stuffed Capsicums

Ingredients Method

1 Preheat oven to 200° C (400° F)

2 Slice capsicums in half and deseed

2 capsicums (red pepper)
3 Chop onion and grate zucchini and place in
½ cup of cooked quinoa
a frypan and cook for 3 minutes until soft
2 Tbsp of garlic
4 Add remaining ingredients apart from cheese
1 zucchini
½ cup of frozen corn 5 Scoop mixture into capsicums and top with cheese

1 red onion 6 Place in oven for 15 minutes

30 grams of light cheese 7 Enjoy

1 can of diced tomatoes
1 tsp of paprika
SERVES 4 Macros Per Serve

Calories Protein Carbs Fat

145 10g 15g 5g

33
DINNER

Cheeseburger Chopped Salad

Ingredients Method

1 Put a pan on medium heat and start to

200 grams of lean beef mince brown the meat

1 tsp of garlic 2 Add the garlic and mexican spice to the frypan
1 tsp of Mexican spice 3 Chop the lettuce and other salad
1 cup of iceberg lettuce ingredientsand assemble in a bowl
150g of cherry tomatoes 4 Add the lean mince and cheese
¼ red onion 5 Drizzle with homemade sauce
¼ cup of chopped pickles
6 Enjoy
20g of light mozzarella cheese

Sauce SERVES 1 Macros Per Serve

3 Tbsp of pickle juice
2 Tbsp of mustard Calories Protein Carbs Fat
290 30g 20g 10g
Salt & pepper

34
DINNER

Japanese Noodle Bowl

Ingredients Method

1 Prepare Soba Noodles as per packet instructions

2 Chop all salad ingredients and place in a bowl

1 cup of mixed salad
3 Add cooked chicken to the bowl and noodles
120g of cooked chicken breast
45g of Soba noodles 4 Mix the dressing and pour over

1 Tbsp of fresh mint 5 Top with sesame seeds

1 Tbsp of coriander
½ cup cucumber diced
1 Tbsp of soy sauce SERVES 1 Macros Per Serve

1 Tbsp of Vietnamese salad dressing

Calories Protein Carbs Fat
1 tsp of sesame seeds 410 30g 50g 10g

35
DINNER

Vegetable Fried Rice

Ingredients Method

1 Chop the pineapple and capsicum and

place in a fry pan
100g of cooked brown rice
2 Add the vegetables, rice and mix through
1 cup of cauliflower rice
3 Add the sauces and stir until headed
90g of capsicum (red pepper)
4 Serve hot and enjoy
150g of mixed vegetables
2 Tbsp of light soy sauce
1 Tbsp of garlic
SERVES 1 Macros Per Serve
50g of pineapple

Calories Protein Carbs Fat

265 10g 45g 5g

36
DINNER

One Pan Tortellini

Ingredients Method

1 Finely chop onion and fry on pan

2 Add garlic, passata, and stir

200g of fresh lean beef tortellini
3 Add tortellini and reduce to simmer
200g of tomato passata (puree)
2 Tbsp of garlic 4 Top with parmesan, light ricotta and fresh basil

½ brown onion 5 Serve and enjoy

2 Tbsp of light ricotta
20g of parmesan cheese
2 Tbsp of basil SERVES 2 Macros Per Serve

Calories Protein Carbs Fat

285 10g 50g 5g

37
DINNER

Turkey Fried Rice

Ingredients Method

1 Dice onion and fry in a pan on high

2 Once cooked add your mince and brown

125g turkey mince
3 Add garlic and ginger and stir through until fragrant
1 tsp minced garlic
½ tsp minced ginger 4 Add frozen veggies and stir throughAdd
brown rice and soy sauce and stir until warmed
100g frozen mixed vegetables
1 cup cooked brown rice 5 through

½ onion 6 Serve and enjoy!

2 Tbsp light soy sauce

SERVES 1 Macros Per Serve

Calories Protein Carbs Fat

450 30g 60g 10g

38
DINNER

Pizza Fries

Method
Ingredients 1 Preheat oven to 200° C (400° F)

2 Chop potatoes into chips and spread

out on a baking tray
250g spud lite potatoes (or regular potatoes) 3 Bake for 20-25 mins until golden
100g cooked chicken breast 4 Meanwhile thinly slice the onion
1/2 red onion
5 Bring chips closer together on tray
2 Tbsp passata (tomato puree)
6 Spread over red onion and passata and
1 tsp Italian herbs sprinkle over herbs
1 tsp garlic powder
7 Sprinkle over cheese
25g light cheese
8 Bake for 10 minutes until cheese melts

9 Serve and enjoy!

SERVES 1 Macros Per Serve

Calories Protein Carbs Fat

415 40g 30g 15g

39
DINNER

Vegan Paprika Curry

Ingredients Method
1 Press water out from the tofu in between
200g firm tofu two paper towels
1 onion 2 Chop into small pieces and fry on a pan until
3 tsp crushed garlic golden and crispy and set aside
100g mushrooms 3 Chop onions and fry with garlic until fragrant
1/2 eggplant
4 Chop veggies and add to the pan and fry until soft
1 capsicum
5 Add tomatoes, tomato paste, stock, spices and
2 tsp sweet paprika cream and allow simmer for at least 10-15 minutes
1 tsp smoked paprika
6 Add cooked tofu and stir until heated through
1 tsp curry powder
7 Serve with a side of brown rice
1 Tbsp tomato paste
400g canned crushed tomatoes
1/2 cup vegetable stock SERVES 2 Macros Per Serve
1/2 cup light coconut cream
1 cup cooked brown rice Calories Protein Carbs Fat
475 25g 60g 15g

40
DINNER

Tofu Pad Thai (Vegan)

Ingredients Method
1 Prepare noodles as per packet instructions
1/2 Tbsp peanut butter
2 Add satay sauce ingredients to a bowl and
1 Tbsp sugar free maple syrup whisk together
1/2 lime zested and juiced 3 Chop tofu and fry on medium heat
20ml light coconut milk
4 Add garlic and stir through until fragrant
40ml light soy sauce
5 Add vegetables and stir fry until cooked through
1 Tbsp light sweet chilli sauce
6 Add noodles and sauce and stir through
Satay sauce: until warm and combined
200g hokkein noodles (fresh egg noodles) 7 Serve with peanuts on top
250g firm tofu
2 tsp minced garlic
1 carrot SERVES 2 Macros Per Serve
1/2 capsicum
1 cup bean sprouts Calories Protein Carbs Fat
415 30g 40g 15g
1/2 cup snow peas
10g crushed peanuts

41
DINNER

Potato & Leek Soup (Vegan)

Method
Ingredients 1 Melt margarine in a pot and fry leek and
onion until golden

2 Chop potatoes and add to the pot and stir

400g spud lite potatoes (or regular potatoes) for 10 minutes
1 leek
3 Prepare stock and pour over potatoes
1 onion and bring to the boil
1 tsp vegan margarine
4 Cover and simmer for 20 minutes until
400ml of hot water potatoes are soft
2 tsp vegetable stock powder 5 Leave to cool a little then blend in a food
2 slices of wholemeal (whole wheat) bread processor until smooth

6 Return to pot and heat through

7 Season and serve with fresh bread

SERVES 2 Macros Per Serve

Calories Protein Carbs Fat

315 5g 40g 15g

42
DINNER

Roast Tomato & Spinach Fettuccine (Vegan)

Ingredients Method
1 Preheat oven to 180 degrees Celsius

2 Add tomatoes, pesto and garlic to a baking dish

300g Vetta (high protein) fettucine
3 Drizzle over olive oil and sprinkle over
500g cherry tomatoes
oregano and salt
1/4 cup sundried tomato pesto
4 Cover with foil and bake for 30 minutes
1/2 Tbsp olive oil
2 tsp minced garlic 5 Meanwhile, cook pasta as per packet instructions

1 tsp dried oregano 6 Once tomatoes are cooked, mash them with a fork

1 tsp salt 7 Add pasta, spinach and basil and mix together
2 cups spinach, chopped until combined

1/4 cup fresh basil 8 Serve and enjoy!

SERVES 4 Macros Per Serve

Calories Protein Carbs Fat

370 25g 45g 10g

43
44
SNACKS

Choc Honeycomb Balls

Ingredients Method

1 Pour oats and protein powder into a ball and combine

2 Crush candy bar and place into a bowl

1 Crunchie candy bar (can substitute Twix bar)
3 Add maple syrup and add water
½ cup of oats
2 scoops of protein powder 4 Pour coconut in a separate plate

1 Tbsp of maple syrup 5 Roll mixture into small balls and dip into the
3 Tbsp of water candy bar crumbs

Coconut oil to roll

Makes 10 Macros Per Serve

Calories Protein Carbs Fat

135 10g 8g 7g

45
SNACKS

Mini Frittatas

Ingredients Method

1 Preheat oven to 180° C (350° F) and grease

a muffin tin
2 eggs
2 In a bowl whisk eggs, egg whites and salt
⅓ cup of liquid egg whites and pepper together
4 cherry tomatoes
3 Chop all veggies finely and mix egg in
4 mushrooms
4 Pour egg mixture evenly across muffin tins
1 handful of spinach
5 Put in oven for 15 minutes or until golden brown
Salt & pepper

Makes 6 Macros Per Serve

Calories Protein Carbs Fat

105 10g 5g 5g

46
SNACKS

Easy Banana Muffins

Ingredients Method

1 Preheat oven to 180° C (350° F)

2 Mash banana in a bowl

1 banana
3 Add all ingredients and mix through
2 eggs
⅓ cup of wholemeal (whole wheat) flour 4 Grease muffin tray and divide the mixture

1 scoop of protein powder 5 Bake for 15-20 minutes

1 tsp of baking powder 6 Allow to cool before serving
1 tsp of cinnamon

Serves 4 Macros Per Serve

Calories Protein Carbs Fat

145 10g 15g 5g

47
SNACKS

Brownie Batter Mug Cake

Ingredients Method

1 Mix oat flour, protein, milk, stevia and baking

powder in a mug
1/3 cup oat flour
2 Press in your chocolate squares
1 scoop protein powder
3 Microwave for 1 min
1/4 cup almond milk
4 Enjoy!
1 tsp baking powder
1 Tbsp stevia
2 squares of chocolate
Serves 1 Macros Per Serve

Calories Protein Carbs Fat

330 35g 25g 10g

48
SNACKS

One Bowl Protein Cheesecake

Ingredients Method

1 Crush biscuits and mix with melted butter

and press into a small ramekin or glass
2 sugar free digestive biscuits
2 Mix cream cheese and protein powder in a
(or graham crackers) separate bowl
15g Nuttelex (light butter)
3 Spread mix on top of biscuit base
30g low fat cream cheese
4 Crumble or grate chocolate bar on top
1 scoop of protein powder
5 Store in fridge overnight
10g Flake candy bar (or other chocolate bar)
6 Enjoy!

Serves 1 Macros Per Serve

Calories Protein Carbs Fat

465 25g 35g 25g

49
WHAT’S NEXT - COACH MARK CARROLL
PROGRAMS

The next step in your health and fitness journey is to purchase a Coach Mark Carroll program, if you haven’t
already! Along with a structured training program to help you progress in the gym and exercise demonstration
videos, you will receive extensive education around nutrition and macros to support all of your goals.

Each program comes with 16 weeks of app access to track your weights, measure your progress, and
calculate your custom calories and macros! Mark’s methods are built around flexible dieting, so you can leave
the generic meal plans behind and take control of your nutrition while building your best physique ever.

Visit CoachMarkCarroll.com to JOIN NOW

50
NUTRITION COACHING SPOTS
AVAILABLE!

If you’re looking for a one-on-one nutrition coach to help you during your Coach Mark Carroll training programs, we
recommend Lara. The extensive education provided by Mark’s guides as well as the app’s macro calculator are all that
you need to achieve your goals, however, if you’d prefer a more hands-on approach then Lara is who we recommend.

Lara’s coaching packages include a personalized meal plan, check ins, regular zoom consults and adjustments to the
plan as needed to work with your changing body.

Whether you want to:

LOSE FAT
GAIN MUSCLE
IMPROVE YOUR HEALTH
HEAL YOUR RELATIONSHIP WITH FOOD

Lara can create a plan that will help you achieve your goals!

Head to LaraGya.com to SIGN UP TODAY!

WHERE TO FIND LARA

@laragya_ & @cookwithlara_ on instagram
Lara Gya on YouTube
laragya.com

51
Copyright ©️ Carroll Performance Pty Ltd
All rights reserved. No part of this e-book may be reproduced in any form or by any means,
electronic or mechanical, including photocopying, recording or by any information or
retrieval, without prior permission in writing from the publisher. Under the Australian Copyright
Act 1968 (the Act), a maximum of 10 percent of the number of pages of the e-resource or chapter,
whichever is the greater, may be photocopied by any educational institution for its
educational purposes provided that the education institution (or the body that administers it has given a
remuneration notice to Copyright Agency Limited (CAL) under the Act.

Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This
e-book is a compilation of one person’s ideas, concepts, ideologies, philosophies and opinions.
You should carry out your own research and/or seek your own professional advice before acting or
relying on any of the information displayed in this e-resource. The author, and its related entities
will not be liable for any injuries, loss or damage that may arise out of your improper use of, or
reliance on, the content of this e-resource. You accept sole responsibility for the outcomes if you
choose to adopt and/or use the systems, methods, ideas, concepts and opinions within the content
of this e-book.

info@coachi.com www.coachv.com

52
1
TABLE OF CONTENTS

1. Introduction.................................................................................................................. 2
2. Why Express Workouts?........................................................................................... 3
3. Workouts for the Busy Woman.............................................................................. 4
4. Maximise What Time You Have............................................................................. 5
5. Get Results in Under 40 Minutes........................................................................... 6
6. Key Strategies to Training Efficiently................................................................... 7
Shorter Rest Periods......................................................................................................... 7
Supersets................................................................................................................................. 7
Antagonist Supersets...................................................................................................... 8
Agonist Supersets.............................................................................................................. 8
7. “Bang for Buck” Exercises........................................................................................ 9
8. Training Split ................................................................................................................ 10
9. Session Durations ..................................................................................................... 11
10. Warming Up Efficiently............................................................................................. 12
11. How To Read The Program..................................................................................... 13
12. Loading The Bar......................................................................................................... 17
13. Phase Breakdown ....................................................................................................... 18
Phase 1 - Upper/Lower Antagonist Partnerships ............................................ 18
Phase 2 - Insufficient Rest Periods .......................................................................... 19
Phase 3 - Agonist Supersets......................................................................................... 20
14. Steps............................................................................................................................... 21
15. Cardio ............................................................................................................................ 23
16. Nutrition........................................................................................................................ 25
17. Training Program........................................................................................................ 42

1
INTRODUCTION

G’day everyone! Welcome to your new program, EXPRESS! Workouts In Under 40 Minutes.

I created this program to meet the needs of the busy woman who still wants to train hard. The longer I work as a
personal trainer online, the more I hear and listen to your needs. So many of you want amazing results. You want to
train intelligently. You want to maximise your time. But most of all, so many of you are short on time. All is not lost
though. You CAN still do amazing things in the gym when time is not your friend. You CAN hit your goals with fat loss,
muscle building and performance. It all comes down to what you do with the time you have! This is where EXPRESS
comes into it.

In this guide, you will learn how to train smart and maximise results in the time you have available.

We are not all able to train 5-6 days in the gym for 90 minutes. That’s ok! But, you can still do a whole lot when time is
at a minimum. Minimal time, maximum results. This is what Express is all about!

2
Why Express Workouts?

You know the saying “we all have 24 hours in a day?”

Which then generally makes people super angry when they hear. Well, it is true. In some ways. Yes, we all have 24
hours in the day. But not all of us have the same availability in those 24 hours as others.

A young PT working a few hours in the morning and then free all during the day, has a drastically different schedule to
the busy mum who wakes up at 4 am to get to the gym for 45 minutes to then get home before the kids wake up. Get
them ready for school. Cook breakfast, make their lunches. Take them to school. Then go and work a full time job. Then
come home tired, pick the kids up and take them to sports practice. Cook dinner, get them to bed. Have 20 minutes
of me time then go to sleep and do it all over again.

You both have 24 hours in the day, yes. But your commitments in time are incredibly different. This is something PTs
and myself when I was younger did not understand.

As we age, our lives shift. We lose free time. Our time becomes more and more scarce as the “to do” lists grow and
grow. What happens I find is that we go from training 5-6 days a week with ease to struggling to find the time for our
sessions as life gets more hectic. We still try hard to hold ourselves to those original standards. But, it gets
harder to maintain.

The harder it gets, the more inevitable it is that our commitment drops off. We miss days, weeks. We feel guilty. We
feel angry. We then feel like it’s all a waste of time if we cannot make it to the gym 6 days a week. We are so ingrained
from such a young age to think that we need to lift so often, that anything less than perfect feels like a waste… this is
me! And I know this is also many of you out there.

The key is recognising that those 24 hours now are much more taken. Therefore, we need to be efficient with what
we do. The key is finding enough time to still exercise while also not too much that it leads to a level impossible to
maintain. Nothing is worse than when you feel things are pointless. They are not!

I would rather someone train 3x a week consistently and feel on top of their schedule and happy. Rather than someone
aim for 5 days a week and miss 2 sessions a week (still hit 3), but feel like a total failure for not making a full 5 days a
week.

It’s funny when you reframe things.

Having a goal of 3x a week and achieving it feels amazing!

Having a goal of 5x a week and missing 2 sessions a week, can leave you feeling like a failure.

This is why setting “less is more” goals is often the best thing you can do for a busy person.

Set achievable goals. Small goals achieved helps build self esteem. It helps build a sense of accomplishment. It makes
you want to keep going to the gym.

Setting big goals you know deep down you won’t be able to achieve makes you want to quit. You feel like you are a
failure.

But what if… instead you chose a program specific to your true availability?

All of a sudden you follow a program which is 3x a week. 40 minutes max.

Now you go to the gym with a mission. You go and get it done. You are in and out of the gym in under 40 minutes!
You feel accomplished. You feel like a success!

This is what EXPRESS is all about!

3
Workouts for the
Busy Woman

Over the 16 years I have been a personal trainer, I have worked with women of all different goals, body sizes, fitness
levels, and training abilities. You name it. The last few years especially, I have worked with many women aiming to
build a bikini body. The goal of training like my bikini competitor clients. Someone with the goal of being on stage in
superhuman condition, generally requires an amazingly high level of dedication and commitment!

Therefore, I created my online training programs with the same level of training requirements as my pro athletes.
I believed women wanted to train like my private clients. I then provided that level of programming. The issue was
though, that the majority of women and men are struggling with the time commitment of training like a
competitor. The majority of people who get on stage are younger PTs or slightly older people who then say “I am
going to challenge myself for the next 24 weeks and do a comp.” That’s fine, in the short term. But it’s not a level of
dedication most can maintain.

This is why I originally created my BIKINI IN 3 programs. For the woman who wanted to train hard, intelligently and
with less availability to be in the gym over the week. This was a massive success. But then once more, time was an
issue. A lot of women I found were not just lacking in days they can make the gym. They were also struggling with the
time commitment of programs which lasted 65-75 minutes.

The messages I received would tend to go something like this: “Mark, I love Bikini in 3 but I can never finish the
workouts. I am a super busy woman/mum and just cannot stay at the gym that long.”

Which is what has led me to create EXPRESS! A program for the woman who means business, but to no fault of her
own, is limited by the days she can make it to the gym, and also the time she can be in the gym on those workout days.

That’s ok! Let me show you how to crush it in under 40 minutes!

4
Maximise What
Time You Have

How much time do you have to train? A lot? Not much? Time is funny.

You know in high school when you had a project due. It was not due for a month. So you left it till the last minute. Then
worked all night to get it done.

Sure, you had a month to finish it. But really, you got it done in one night. When time is short. We work hard to make
it count.

The benefit of short sessions is you go into the gym with a purpose. You know time is at a minimum so every minute,
every set, matters. No wasting time.

In order to maximise the time you have you need to be smart with exercise selection. You need to manipulate rest
periods and exercise partnerships. It’s all achievable. The key is to do it well in a way that allows you to still perform at
a high level and not just turn a 40 minute weight session into an F45 circuit class. Not what we want. Remember, we
still want to lift intelligently. We still want amazing results.

MAXIMISE THE

5
Get Results in Under
40 Minutes

So what is possible in 40 minutes? A lot more than people realise!

Firstly, when it comes to results, especially fat loss, the big driver of success will be nutrition! A calorie deficit. As boring
as that is, calories are simply king for fat loss.

Here’s the kicker! You don’t even need to work out to lose weight. You lose weight by consuming less calories than
you burn.

Now, this does not mean you shouldn’t work out obviously. It’s just stating that calories are king for fat loss. Working
out though helps firstly with increased calorie expenditure. The more you move, the more calories you expend. Which
helps allow you to diet on more calories. Then working out obviously is amazing for your health. Your aerobic fitness.
Strength. Muscle mass. bone density. Mental health. You name it.

Here’s the thing though. To optimise all of those important things, we do not have to live in the gym for the most part.
Sure, if you want to be a bikini competitor or have massive goals to take your physique to a whole new level, then 4-5
sessions are a great spot. But I know so many of you are looking to be:

A little stronger

A little fitter

Have a bit more muscle and shape

Lose a few kilograms of body fat

Feel more confident

All of these things can be achieved when time is at a minimum. The busy woman can do all of these things while still
crushing her goals along with all her other commitments.

It’s all about using the time you have well! Quality over quantity goes a long way. More than most people realise. How
often do you see people in the gym 6-7 days a week, year after year, and they always look the same? They tend to be
chatting to everyone in there. Sitting on their phone. Working out with no real plan, let alone any intensity.

Now, I bet you $100 that I could help that person achieve double the results in 1/2 the time if they did what I will be
having you all do. Quality! It goes a long way. Making every minute count is a lot more vital than wasting endless
minutes.

6
Key Strategies to
Training Efficiently

A key component of building muscle is ensuring sufficient training volume is achieved. Doing this over 6 sessions a
week will make it a fair bit easier. But, that doesn’t mean it is needed. The key is sufficient volume. Quality working sets
that stimulate a hypertrophy and strength adaptation are required.

In order to do this, I want to ensure your working sets are taken within 1-5 reps from failure. Do NOT take sets to all out
failure every set of every session. We will chat about this later, but we do need to ensure the working sets we perform
are at a level which is helpful.

We will be completing just 3 workouts a week under 40 minutes each in this program. In order to ensure we have
sufficient ability to take sets close to failure for the entire body, means we need to manipulate certain training
variables to allow us enough time to do this.

Let’s take a look at the different strategies we will use over the next 12 weeks in the program design:

Shorter Rest Periods

For building muscle, rest periods are your friend. Shorter rest periods therefore can be counterproductive then to that
goal, right? Yes and no. Like a lot of things in life, it depends.

Research shows rest periods of up to 2-3 minutes for big compound lifts is most likely a touch more superior to shorter
rests. Then rest periods for isolation movements probably a touch shorter is fine. But when you have just 40 minutes
to train, you are not going to be able to achieve all that much with 3 minutes rest on all exercises.

Shorter rest periods can be as low as 45-75 seconds. A time period I have used for years with myself to much success.
Some exercises need longer rest periods, e.g. a squat. It’s more fatiguing as so much muscle tissue is being used
compared to that of say, a biceps curl. Therefore a short rest period may be 75 seconds on a squat, but down to 45
seconds for a small muscle/isolation movement.

Shorter rest periods allow us to get more work in when time is limited. But we want to rest enough that we are
somewhat recovering between sets. The goal is not cardio. The goal is not a circuit class. The goal is to find a balance
between resting long enough to perform at a high level. Combined with a short enough period to get a sufficient
amount of work in for the full body in the time you have available.

Supersets

Supersets are when you combine two exercises together in the one exercise series. Though, not all supersets I program
are your typical superset you would think of with no rest in between exercises. Think of supersets in my programs more
so as partnerships. They do not always have to be 2 exercises back to back with no rest period between the exercises.

You can have a rest period between both exercises in a superset. You perform an exercise. Rest, then perform the next
exercise, rest. Go back to the first exercise. This form of a partnership is what is called an antagonist superset and is my
favourite way to be time efficient in the gym.

7
Key Strategies to
Training Efficiently

Antagonist Supersets

The antagonist superset is when you partner opposing muscle groups together. For example, a quad exercise is
partnered with a hamstring exercise, as they are antagonist muscles. When the quads are being worked, the
hamstrings are resting. Likewise, when the hamstrings are being trained, the quads are recovering.

We can also use an upper-lower partnership. This is when you partner a lower body movement with an upper body
movement. When lower is being trained, upper is resting. When upper is being trained, you guessed it! The lower
body is resting. This is a time efficient way to train because we are able to achieve a lot of work in a shorter time
window compared to just performing straight sets of exercises.

By using opposing muscle group supersets, it means while you are recovering a muscle from a set. You are not just
resting the entire body. You are then resting that muscle while an opposing muscle is being trained. So in the interest
of time efficiency in this program, you will use short rest periods between each exercise.

Agonist Supersets

An agonist superset is slightly different to the antagonist. Instead of partnering 2 exercises of opposing muscle groups
together, or performing an upper/lower superset. Instead we are partnering 2 exercises of the same muscle group
together. We are also using a minimal rest period between the 2 exercises (longer rest period after the 2nd exercise of
the superset is performed).

The goal here with an agonist superset is to bring as much fatigue to that muscle group in that one superset as
possible. We fatigue the muscle with the first exercise. Then we continue the work by moving to the second
movement to continue the volume of work for that same muscle group. An example for the shoulders agonist
superset would be a dumbbell shoulder press partnered with a dumbbell lateral raise for the shoulders. Two
shoulder exercises performed back to back. Again, another time efficient strategy to get more out of less!

8
“Bang for Buck” Exercises

If we only have a short window to train, then one thing we don’t have is the luxury of filler exercises. We want to be
training the big “bang for your buck” movements. We want to be focusing on exercises which use a lot of muscle
tissue in a short period of time.

Let’s take a look at exercise selection for time efficiency. We have our compound exercises - a compound movement
is one which involves more than one joint working. Then we also have isolation exercises, which is when there is only
one joint working at a time.

The more joints move, the more muscles we are training as the muscles around those joints are then doing the work.
The more muscles being used, the better.

An isolation exercise example is a biceps curl. This is just the elbow joint performing elbow flexion.

A compound exercise example is a squat. This is both the knee joint - knee extension and also the hip joint, performing
hip extension.

Compound exercises which recruit more muscle tissue are our friend when time is at a minimum. If we can choose
an exercise which trains multiple muscles in that one exercise. That is going to be far more time friendly than having
to use three isolation exercises for those same three muscle target areas.

This does not mean we do not perform any isolation movements. It’s just the fact that the bulk of our programs will
be centred on compound exercises. “Bang for your buck” exercises are your best friend when time is on the short end.

9
Training Split

Our EXPRESS program will be a whole body training split. When training 4-5 days a week I am a fan of an upper/
lower body training split. But when performing just 3 days a week, I do believe that whole body training can be a
super effective strategy. Especially when we are aiming to be in and out of the gym in under 40 minutes. A whole
body focused week will mean that you will be training each muscle group roughly 3x a week. Some muscles we will
train just 2x a week, as we can’t attack everything always in a 40 minute session. But muscles such as the glutes and
hamstrings, will be hit that 3x a week amount.

I have the week set out with Monday, Wednesday and Friday training days. However, you don’t need to follow this exact
schedule. If you prefer to train Monday, Wednesday, and Saturday then that’s fine. Ideally, since we are performing
whole body sessions, I would aim to not perform 2 days back to back as then you will be potentially a little sore at
times. But if that’s all you can do certain weeks, then 2 back to back is better than not training. I just don’t want 3 days
back to back! Otherwise it’s too much whole body work in a row, and then too large of a rest after.

The “1 on, 1 off” strategy that I have set out is my ideal plan. But overall, find what’s achievable for you!

10
Session Durations

The session durations not including the warm up should be around the 33-35 minute range. This is calculated off of
adding up all the reps specific to their tempos, combined with the rest periods for each exercise if you stick to the
tempos and rest periods. 35 minutes should be the max time we have. The goal is in and out of the gym in under 40
minutes. When we factor in our efficient warm up strategy (listed on next page). We should be able to accomplish this.

If you do need to condense further, or are finding the session is creeping past 45 minutes due to waiting for equipment,
drop 1 working set off of exercises such as the later series being the C) and D) series. Performing only 2 working sets is
more than fine. The key here if you do is make those 2 working sets count. Less total sets is fine if we take those sets
very close to failure. Therefore, if time is really being pushed. Work super hard on that working set. 1-2 sets can be more
than fine here if the set is of high quality!

11
Warming Up Efficiently

Our goal is to be in and out of the gym within 40 minutes. We need to be efficient with the warm up. Contrary to
popular belief, doing things like long static stretches and 20 minutes of foam rolling or banded booty circuits is not
needed, or helpful. To quickly and also successfully warm up to prepare us to perform at a high level. We only need to
cover a few keys before we move to our first exercise and get to work. The aim of the game is to get to our first exercise
and warm up with the movement pattern. But before this, a few things I like to work on:

1 Core stability warm up

2 Mobility of specific joints

To do both of these things. You will naturally generate more heat and blood flow. As well as find you quickly feel like
your movement becomes more comfortable which is preparing you to take your muscles through a larger range of
motion.

Follow this 5 minute simple warm up before going to your first exercise:

1 Kettlebell Squats x 10

2 Banded Pull Aparts x 10

3 Single Leg Glute Bridge from Floor x 10 Each Leg

4 Banded Open and Back x 10

5 Bird Dog x 10 Each Side

This should take no more than 4 minutes max.

Once this has been done, move to your first exercise or exercises (if it’s a superset movement). Perform 2 warm up sets
before beginning the first set.

Your first warm up set should be a weight about 40-50% of your first working set.

Aim to take your movement through a full range of motion and a controlled rep speed. The goal here is to mentally
prepare your body now for the specific movement pattern you will be training. Perform both exercises in the warm
up with no rest.

Then on the second warm up set, take it up to 70% of your first working set weight. Again, back and forth with no rest.

Now you are ready for your first working set.

Warm up set 1 - 6 reps

Warm up set 2 - 5 reps

We do not need to match the working set rep ranges with the same reps for the warm ups.

All up the goal is to be done with the warm up within 7 or so minutes and into the first working set. The key is to be
efficient. Don’t slowly walk around the gym. Do everything with a purpose and intent. Even the warm up!

Also please note: after your A) series exercises you do not need to do multiple warm up sets. Simply begin with your
first set being a working set. You are already warm and therefore should be ready to go straight into the working sets.
Otherwise, the time will extend too much for our express session goal.

12
How To Read The Program

From working with thousands of clients both in person and online over the last decade, I know that for a client to get
great results, they need to actually know how to use the program. The importance of knowing the what and the why
of the program will always dramatically drive up the success of any routine. So, let’s cover the basics!

SETS

Sets refers to the number of times you repeat the same exercise. For example, 5 x 10-12 reps at a 4010 tempo. Would
mean that you will perform 10-12 reps of a particular exercise with a 4010 tempo 5 times in total.

REPS

Reps refers to the number of times you will do the relevant movement. For example, if the program said 5 x 10-12 reps,
that would mean that you do the movement for 10-12 reps for 5 circuits.

13
How To Read The Program

TEMPO

Tempo refers to the time under tension you lift each repetition with. Each number on the tempo layout also refers to
a different component of the lift. A good example would be a 4010 tempo on a low bar barbell squat.

Do not sacrifice weight over technique. Technique is everything. The rep range AND the tempo is what decides the
weight you should be lifting. Now in terms of how you would interpret that, let me simplify:

4 – The first number always refers to the eccentric (lowering) component of the movement. So, you
would take 4 seconds to lower the weight for each repetition.

0 – The second number refers to the bottom position of the movement, which in most cases is the
part of the movement where the exercise is the hardest. A 0 would mean that there is no pause or
hold at the bottom of the squat.

1 – The third number refers to the concentric part of the moment (Lifting) which is generally
when you are lifting the weight back up to the starting position. This would be on your way up from
the bottom of the movement.

0 – The fourth and final number refers to the top position of the movement, which in most cases is
the beginning or easiest part of the lift. This would be when you are standing in a dead stop position.

SUPERSETS
Our program is based around supersets, which involve partnering two or more exercises together. This creates more
metabolic demand and allows for more blood flow to be pushed throughout the entire body when performing
upper body and lower body supersets.

14
How To Read The Program

SERIES

The series is the order of the exercises in the program. For example, the first partnership will be the A) series:

A1) DB Front Heel Elevated Split Squat

A2) DB Romanian Deadlift

The next series would be the B) Series, which looks like this:

B1) 450 DB Press - Neutral

B2) 300 Prone DB Rows

If an exercise is a stand-alone, (not a superset) it is just to be executed back to back alone. It will simply be:

A) DB Front Foot Elevated Split Squat

Or

B) Lat Pulldown - Mid Pronated

A) OR B) – just the letter by itself with no number.

REST
Whether it is a single set or a superset, after every single exercise you do there will be a prescribed amount of rest you
need to do before moving onto your next set. The rest periods can range from 10 seconds, all the way to a few
minutes - it all depends on the programming and phase you are in. Please be sure to follow your rest periods properly!
Rest is always written in seconds (i.e. 120 = 2 minutes).

15
How To Read The Program

GRIP POSITIONS

We will use the three primary grip positions in our training: pronated (overhand), supinated (underhand), and neutral.
Hand position is important as slight variations can completely change which muscles are targeted.

If an exercise requires a specific grip it will be listed with the exercise name. For example:

Seated DB Overhead Press - Neutral Grip

If you find that your grip strength gives out before the muscles you are training, you can use lifting straps or grips. Try
to use them only if necessary and only on your final working set(s). You will find that your grip strength improves over
time with training.

PRONATED SUPINATED
(OVERHAND) GRIP (UNDERHAND) GRIP NEUTRAL GRIP

16
Loading The Bar

One of the most essential training principles to abide by is progressive overload. Withouta continued overload in the
work performed, the body doesn’t need to adapt to handlethe training stressor imposed. This is why understanding
load progression and attacking aprogram the right way is essential to maximise the returns from your effort.

Both methods work and neither is better, just different. When it comes to loading the bar in this program we will
utilize either step loading or constant loading.

Constant loading involves repeated exposures at one intensity (per exercise, per training session). This allows repetition
which can aid skill development, plus helps control the intensity of effort. Yet it requires patience and accurate load
selection, as the loading doesn’t increase until subsequent weeks.

If you see a single number for the reps of an exercise, for example 4 x 7 reps, then utilise constant loading. This just
means that all 4 of your sets for this exercise will use the same weight and will only increase the following week!

For example, if we are doing a 100kg hip thrust, all of your week 1 will be at 100kg. If you achieve all four sets of 7 at
100kg, the following week you’ll add 5% to the bar so that the weight in week 2 is 105kg! Once again, the same rule
applies for week 3 - you get the idea!

Step loading enables you to bump the load up immediately when possible. This may allow a higher intensity of effort
earlier, but we don’t always want that either. However, we can still control the intensity via weekly caps too
e.g., RPE / RIR (reps in reserve).

If you see a rep range for an exercise, like 4 x 8-10 reps, then that means I want you to take a step-loading approach
which means we incrementally increase the weight on the bar for each set in the workout! I don’t want them to be
massive increases, only small ones for each set. We’re ideally looking at around 2.5% to 5% load increases for each set.
Only increase the weight if you achieve the top of the rep range - the full 10 reps in this case.

For example, a hip thrust starting at 100kg, your max increase would be 5kg each set - it’s not a lot but it’s perfect for
hypertrophy. Small increases will ensure that you’re still working with perfect form in each set. If you achieve all four
sets of 10 reps then the next week add 5% to the bar, so start your first set at 105kg. If you don’t hit all 10 reps for all four
sets, then keep the weight the same the next week.

17
Phase Breakdown

Phase 1 - Upper/Lower Antagonist Partnerships

Our first 4 week training phase will be an upper/lower antagonist partnership phase. Simply put, we will be partnering
two exercises together in the one series. As an example, for our first workout of the week the first two exercises are:

A1 DB Front Foot Elevated Split Squat - 3 x 10-12 reps each leg - 60s rest - 2010 tempo

A2 One Arm DB Row - 3 x 10-12 reps each arm - 60s rest - 2010 tempo

Ok, so this is the important part for those new to my programs!

What this means is that the first exercise you will do a set of split squats on each leg for 12 reps. Then after you perform
the reps on the second leg, you will rest for 60 seconds!

Then, you move to the one arm dumbbell row reps. 12 reps on each arm. Then you will rest again for another 60
seconds.

Now you go back to the first exercise in the partnership and perform set 2 of the split squats!

See how you are doing two exercises in a partnership? Instead of the standard one exercise back to back for 3 sets.
Instead, you are alternating between the upper and lower movements.

This is an antagonist partnership, or an upper lower partnership!

Now, it’s important to not just see the two exercises as a partnership. But also to note the rest period written.

This is where people always go wrong!

After the split squats. See how it says 60 seconds? That means you rest 60 seconds. Then, and only then, do you
perform the DB row reps. Then after the rows it is written to rest for 60 seconds. So once again. Use the full 60 seconds
rest. And then, ONLY then. Do you move to the second set of the split squats!

This theme will be consistent in all 3 phases of the 12 week program.

Often I will encounter the comment “but what if I cannot partner two exercises together in the gym?”

Good question! Note when going through the program, I try very hard to choose exercises which are easy to do
together in the one area.

For example, the split squat and a DB row. All you need are dumbbells in one area.

Or a lat pulldown and a lunge.

18
Phase Breakdown

Or a lying leg curl and a DB lateral raise. Here you would put your towel on the machine. Grab some DBs and bring
them over to the leg curl. Perform the leg curl. Then stand next to the leg curl machine and use the dumbbells you
brought over for the lateral raises in that same area. This will help you avoid having someone take your machine.
Simple.

The first phase will be using a traditional 10-12 rep range for the most part. This phase with the upper lower partnerships
and the moderate rep ranges, will be a phase that looks easier on paper. But when done correctly, will be a super
effective way to train.

I spent years working with PT clients in the gym where the session was 45 minutes max. This is the exact way I would
program for my clients! They loved it. But most of all, they achieved insane results.

Phase 2 - Insufficient Rest Periods

The second 4 week training phase is an insufficient rest period phase. Or another word would be, incomplete rest
periods. Remember how I said that for hypertrophy, rest periods of up to 2-3 minutes are a good thing. This is when we
push “mechanical tension” which is a mechanism which leads to growth. However, there are other potential pathways
that can possibly lead to triggering growth such as metabolic stress.

Metabolic stress is when we either have higher rep ranges and or shorter rest periods. The shorter rest period leads
to a certain weight we are lifting feeling even harder. As you don’t achieve full recovery. This means we need to push
through incomplete rest.

Now, this is different to a circuit class. Most circuit classes are 45 second on and 10-15 seconds rest. That’s not
recovery in anyway sufficient for muscle building. But, once we can manage around 45 seconds. It seems to be the
lowest threshold for growth.

This phase on our A) series I have rest periods of 75 seconds! 30 seconds more than the lowest I would go being the 45
second rests. Then, we also utilise 60 second rest periods. The goal here as I said, is incomplete rest periods. Though
long enough to still perform at a high level for hypertrophy purposes.

This program is tough! The rest periods will fly by, believe me. Use the app timer for your rest periods! Stick to them. If
it says 60 seconds. Don’t be at the water fountain having a drink when the 60 seconds ends. Be at your weights ready
to lift again!

Rep ranges will once again be in the 8-12 reps range. I usually like to manipulate rest periods from phase to phase.
However, this phase I am manipulating rest periods as well as no longer performing upper/lower partnerships. This
phase will be straight sets of each exercise!

Instead of alternating between two movements. Each exercise for the majority of the program will be one exercise at
a time.

All 3 sets completed on the one exercise. Then, you move to the next exercise! No going back and forth for this phase.

19
Phase Breakdown

Phase 3 - Agonist Supersets

Our third and final 4 week phase is a big time favourite of mine - agonist supersets! Not to be confused with antagonist
supersets. Which is when we partner opposing exercises together. With an agonist superset, we are partnering
exercises for the same muscle groups together!

Meaning two exercises back to back for shoulders.

Same for quads. Glutes. You name it!

An example of this is our whole body day 3 A) series partnership:

A1 Leg Press - Feet Middle - 3 x 8-10 reps - 15s rest - 2010 tempo

A2 DB Squat High Heel Elevation - 3 x 8-10 reps - 120s rest - 2010 tempo

This should show you that we are doing a superset for the quads!

The leg press is performed first. 8-10 reps. Once you finish the leg press. Stand up and have a 15 second rest. Just 15
seconds! No shorter and no longer!

Then have next to you ready to go a pair of dumbbells (also fine to have a kettlebell for a goblet squat). As well as a
plate down on the floor for a heel elevation. You will then do 8-10 reps of the squat.

Then rest 2 minutes!

That = 1 superset!

This partnership as you can see is different to our phase 1 rest periods for the antagonist supersets.

That phase was exercise 1 - rest 60 seconds. Exercise 2 - rest 60 seconds.

This phase it’s more of a traditional superset.

Exercise 1 - rest 15 seconds - exercise 2 - rest 120 seconds

The difference here is we want to go into the second exercise of the partnership in a somewhat of a fatigued state.
Then, after the 2nd exercise, we utilise a full 2 minutes recovery to balance out the longer time under tension utilised
in those supersets.

Again, use the full 2 minutes rest! I know when you are in a hurry, you want to get in and out. But for the purpose of
this phase, we need the full 2 minutes recovery to get the best out of the agonist supersets training phase.

Please note - not all exercises will be an agonist superset! Due to being a 3 day a week program with sessions under
40 minutes. It’s impossible to make all muscle groups supersets in that way.

Some of the movements will be antagonist partnerships to ensure all muscles are trained consistently over the week.
Our focus of the agonist supersets will be pushed towards the glutes, quads and also shoulders!

20
Steps

Steps are a great tool to ensure activity levels stay consistent. In a perfect world, I like clients to average around 10,000
steps a day. Now, I know a lot of you doing this program will be very busy people who find this not very achievable. So,
for this program the best thing to do is... just be as active as you can!

Aim to accumulate steps over the course of the day. People tend to think it means they then have to go for massive
walks each day. Sure that helps, but a good strategy is to just be mindful of your movement over the course of the day.

Little things add up quickly:

Get off the bus a stop earlier

Park a little further away

Walk to the shops instead of driving

Take the stairs at work

Take 10 minute breaks to just walk around and get away from your desk or screens

Building

For those doing the program in a surplus or at maintenance, I want you to aim for 7,000 - 10,000 steps per day.

Yes, it’s quite a large range but we need to be flexible here with your time! Even for clients who are building, I like
having step goals to keep movement at the forefront of their mind. Movement is great for physical health and also
mental health.

If you’re building, don’t stress if you get 7,000 steps everyday, you don’t have to aim for the higher end of the range,
just try your hardest to get in the range each day!

21
Steps

Fat Loss

For those who are doing this program and dieting, you’ll be following a linear step increase program. All this means is
that you’ll increase your steps over the course of the 12-week program as you get leaner.

The reason we do this is because the leaner you get, the less calories you expend meaning we need to keep your
output high! Your body gets pretty good at conserving energy as you begin to lose weight so this is just another tool
for us to use.

This is what your step programming will look like:

WEEKS 1-4 7,000 - 9,000 Steps per day

WEEKS 5-8 9,000 - 11,000 Steps per day

WEEKS 9-12 11,000 - 12,000 Steps per day

As you can see, we have small increases from phase to phase. Steps are a very simple, but powerful tool to ensuring
calorie expenditure stays consistent over the 12 weeks when dieting.

Track your steps as it makes a massive difference!

22
Cardio

If the goal you are choosing is fat loss, then I want you to perform cardio. If using the program for building then you
have no cardio requirements, just your daily steps!

Our cardio will be broken down into 3-week phases and we will be using an undulating strategy to match our training
program. This means that we will do phases of moderate intensity steady-state cardio and then undulate to greater
intensity high-intensity interval training.

Phase 1 Acc 1 - Weeks 1-3

Cardio Session 1 25 minutes Steady State - Heart Rate 70% MAX

Cardio Session 2 20 minutes Intervals - 60 seconds Hard + 60 seconds Easy

Phase 2 Int 1 - Weeks 4-6

Cardio Session 1 20 minutes Intervals - 30 seconds Hard + 90 seconds Easy

Cardio Session 2 20 minute Intervals - 15 seconds Hard + 45 seconds Easy

Phase 3 Acc 1 - Weeks 1-3

Cardio Session 1 30 minutes Steady State - Heart Rate 70% MAX

Cardio Session 2 25 minutes Intervals - 45 seconds Hard + 90 seconds Easy

23
Cardio

Phase 4 Int 2 - Weeks 10-12

Cardio Session 1 25 minutes Intervals - 20 seconds Hard + 80 seconds Easy

Cardio Session 2 20 minute Intervals - 15 seconds Hard + 60 seconds Easy

As you can see, I manipulate the intervals a lot! I want you to think of it as if the shorter the ‘hard’ interval is, the harder
you should be pushing to get your heart rate up.

Why am I mostly using intervals in our cardio requirements? Because they’re WAY MORE time efficient! This program
is for the people who have less time in the gym so I want the cardio to follow. We need the bang-for-buck!

Finally, what machines should you use for your cardio? Pretty much, any gym cardio machine is fine! I personally find
X-trainers, steppers and the bike most practical for changing levels and performing intervals but it’s really up to you!

Timing

When it comes to cardio, I understand that there are times you would ideally like to do it dueto time efficiency so I’ve
broken it down into a tiered system of when I’d most ideally like youto do it, to when you should never do it:

Tier 1 - Most Optimal: Cardio performed on a different day of the week to weights.
Now, is this possible for you with your time frame available? If not, no stress. But if you
can find time to do cardio on a different day of the week then great!

Tier 2 - Still Optimal: Cardio performed at a different time in the day to weights. For
example, doing your weights in the morning and then doing your cardio at night.
This is also a great strategy but this timing is a luxury to some people, so if this isn’t
possible just go to the next option.

Tier 3 - Best for Busy People: Cardio performed AFTER your weights session. I repeat...
cardio AFTER your weights. If you do cardio and weights in the same session, please
ensure that you always do cardio after your weights. Only downside of this option is
that it means you will have a long session when combining weights and cardio into
the same gym visit. Positive is that you get it all done in one trip!

Tier 4 - DO NOT DO THIS OPTION: Cardio BEFORE weights. I repeat, do not do this
if your goal is muscle building, muscle retention and also performance based for
weights. Cardio before can make you weaker and impact ability to recruit muscle
fibres. It also depletes some of your energy for the session. Cardio after weights
people!

24
Nutrition

Express both nutritional options, ‘Build’ or ‘Cut’. You can choose the option suited to your goals, and depending on
your starting point and your goal, I will teach you how to apply a deficit or a surplus to work towards and reach your
goals at maximum capacity over the course of the next 12 weeks.

I will educate you on your own calorie requirements specific to the amount of body fat you want to lose. If your goal
is to lose 2kg and tighten up slightly, then your calorie deficit or daily energy intake should differ from an individual
looking to lose 6-8kg in the 12weeks. I will coach you through choosing a calorie deficit to match your specific goal.

Remember, your calorie intake is going to be based on your total daily energy expenditure (TDEE). We will enter the
activity level to suit the training program and step target we will be doing (I suggest choosing the moderate
activity setting). This will give us your TDEE. TDEE is where theoretically you should be maintaining your weight,
hence usually called your maintenance calories.

A person at 60kg will have a different TDEE to that of a person at 90kg. Why? Because your daily energy requirements
are primarily going to be linked to your total body mass. You weigh more, you will require more calories to fuel your
daily processes. It costs your body more calories to keep you functioning than that of a smaller human, regardless
of body fat to lean mass ratio. Activity will also play a factor in your daily calorie intake, albeit not as large of a portion
as most estimate.

TDEE = BMR + NEAT + TEF + PAL

These four factors can be explained in more detail as...

25
Nutrition

Basal Metabolic Rate (BMR)

BMR is related to the calories which the body requires to ‘run’ or function. Running the machine that is the
human body is costly and is our greatest contributor to our overall calorie expenditure. BMR is linked to our bodies’
total mass – the more we weigh, regardless of it being muscle or fat, is going to lead to greater calorie
expenditure in regard to our BMR.

However, lean mass does require more energy to fuel than fat, which is why it’s always imperative we preserve as
much lean mass as possible to keep metabolic rate as high as possible. In fact, the BMR typically declines by about
1-2% every ten years.

Non-Exercise Activity Thermogenesis (NEAT)

NEAT levels are another factor of TDEE which actually has been shown to be the most variable of factors contributing
to TDEE. NEAT includes actions such as twitching, walking, incidental movement and even talking. Any activity which
is not planned or thought about by the body. It’s shown that over the course of a diet, NEAT levels plummet, when
NEAT levels fall, so does calorie expenditure which again directly affects our energy balance. Remember it’s not just
calories in, it’s also calories out which is the crucial component to losing body fat.

Thermic Effect of Food (TEF)

Food digestion and assimilation (breakdown and absorption of food) costs the body energy. The processes that
facilitate these actions are small but still significant contributors to the calories out component of energy balance.
Protein is our most energy costly macronutrient which makes high protein levels key to optimise fat loss success.

A person who eats a diet higher in protein will directly lead to a greater ‘calorie out’ response to that of an individual
with the same calorie intake and activity due to the increased rates of TEF on protein digestion compared to the other
macros. Fats and carbohydrates do contribute to the thermic effect of feeding, but on a much smaller scale to that of
protein which is a more thermogenic macronutrient.

Physical Activity Level (PAL)

This is our planned training, whether resistance training, cardio, or anything in between. Planned exercise falls under
PAL. This, like NEAT, is going to be variable between people but unlike NEAT, we can control the calorie expenditure.

26
Nutrition

Calculating your TDEE

First things first, you can go on the Mark Carroll Method App (where your program is) and we will figure out your TDEE
for you if that’s what you would prefer. Just click on the Nutrition tab, fill out the information and boom - there’s your
TDEE! Alternatively, you can use my free TDEE calculator website if you don’t have access to the app.

As for your activity level, this is based on how many days you are WEIGHT TRAINING, notn including cardio days. In
general, for my programs I recommend that the majority of you choose Moderate. Although, if you are someone who
is naturally very active, say for your job or chasing a toddler around, and you get over 15,000 steps per day on average,
please choose Heavy.

Macronutrient Breakdown

Before I get into the nutrition breakdowns, I want to quickly cover the following macronutrient breakdowns so you
understand how your calories and macros are found:

1g of protein = 4 calories

1g of fats = 9 calories

1g of carbs = 4 calories

I’ll get into calculating these for your goals below.

Now that we’ve covered all of that, let’s get into the two nutritional options:

Cutting

When it comes to getting lean, the majority of my audience will know and understand the basics.

I’ll get into calculating these for your goals below.

Calories are king

Protein is your most crucial micronutrient

Fats are integral for our overall hormonal health, but we only need so much

Carbs are not essential to life but they are optimal when it comes to building or
preserving muscle mass

You will not lose body fat if you are not in a calorie deficit

27
Nutrition

In summary, I hope you have now gathered that you need to be in a calorie deficit if you are serious about ‘cutting’ or
overall fat loss!

Now, where to start?

In my Mark Carroll Method App, I have created a nutrition calculator which will figure out your TDEE, calories and
macros based on the goals you have. If you’re someone who prefers calculating this by yourself, I have also provided
the guidelines for each tier too!

Before you do anything, we need to decide which tier is right for you:

CONSERVATIVE CUT - FAT LOSS TIER 1

If you’re someone who doesn’t really want to lose that much weight, or you want to do more of a recomp phase, tier 1
is for you. Tier 1 fat loss targets would be around 2-4kg, so not much at all!

CALCULATIONS

CALORIES Phase 1 Week 1-4 = TDEE x 0.8

Phase 2 Week 5-8 = TDEE x 0.75

Phase 3 Week 9-12 = TDEE x 0.7

Let me quickly explain this formula for you. Once you have your TDEE, your calories will become dependent on the
phase you are following. So, if you’re in the first 4 weeks of the program, you will multiply your TDEE by 0.8 - easy! That’s
literally all you need to do to find your calories.

MACROS Protein: Bodyweight (in kg) x 2.0 = how many grams of protein to consume

Fats: Bodyweight (in kg) x 1.0 = how many grams of fats to consume

Carbs: remaining calories/4 how many grams of carbs to consume

Let me break this down for you a little bit with an example. If someone weighs 70kg, this is how their calories and
macros would look:

28
Nutrition

TDEE: 2308

Calories in phase 1: 2308 x 0.8 = 1846 calories per day

MACROS Protein: 70 x 2.0 = 140g of protein (140 x 4 = 560 calories)

Fats: 70 x 1.0 = 70g of fats (70 x 9 = 630 calories)

Carbs: 1846 calories - = 1846-1190(656 calories)/4

= 656 cals/4
(630+560=1190 calories)/4
= 164g of carbs

Therefore, this person will follow these calories and macros in phase 1:

1846 calories 70g of fats

140g of protein 164g of carbs

MODERATE CUT - FAT LOSS TIER 2

If you’re someone who is looking to lose around 5-7kg over the next 12 weeks, tier 2 is the one for you. This is generally
the option that many women go for when they do my programs as they feel like it is an achievable goal and still brings
great results.

CALCULATIONS

CALORIES Phase 1 Week 1-4 = TDEE x 0.75

Phase 2 Week 5-8 = TDEE x 0.7

Phase 3 Week 9-12 = TDEE x 0.65

Let me quickly explain this formula for you. Once you have your TDEE, your calories will become dependent on the
phase you are following. So, if you’re in the first 4 weeks of the program, you will multiply your TDEE by 0.75 - easy!
That’s literally all you need to do to find your calories.

29
Nutrition

MACROS Protein: Bodyweight (in kg) x 2.0 = how many grams of protein to consume

Fats: Bodyweight (in kg) x 1.0 = how many grams of fats to consume

Carbs: remaining calories/4 how many grams of carbs to consume

TDEE: 2308

Calories in phase 1: 2308 x 0.75 = 1731 calories per day

MACROS Protein: 70 x 2.0 = 140g of protein (140 x 4 = 560 calories)

Fats: 70 x 1.0 = 70g of fats (70 x 9 = 630 calories)

Carbs: 1731 calories - = 1731-1190(541 calories)/4

= 541 cals/4
(630+560=1190 calories)/4
= 135g of carbs

Therefore, this person will follow these calories and macros in phase 1:

1731 calories 70g of fats

140g of protein 135g of carbs

AGGRESSIVE CUT
If you really believe that you need to lose 8kg or more, tier 3 is the one to go for. Now, please be sensible - if you’re a
smaller woman who, in reality, doesn’t need to lose that much body fat, do not pick tier 3. Be realistic with yourself!

CALCULATIONS

CALORIES Phase 1 Week 1-4 = TDEE x 0.7

Phase 2 Week 5-8 = TDEE x 0.65

Phase 3 Week 9-12 = TDEE x 0.6

Let me quickly explain this formula for you. Once you have your TDEE, your calories will become dependent on the
phase you are following. So, if you’re in the first 4 weeks of the program, you will multiply your TDEE by 0.7 - easy! That’s
literally all you need to do to find your calories.

30
Nutrition

MACROS Protein: Bodyweight (in kg) x 2.2 = how many grams of protein to consume

Fats: Bodyweight (in kg) x 0.8 = how many grams of fats to consume

Carbs: Remaining calories/4 = how many grams of carbs to consume

Let me break this down for you a little bit with an example. If someone weighs 70kg, this is how their calories and
macros would look:

TDEE: 2308

Calories in phase 1: 2308 x 0.7 = 1616 calories per day

MACROS Protein: 70 x 2.2 = 154g of protein (112 x 4 = 616 calories)

Fats: 70 x 0.8 = 56g of fats (56 x 9 = 504 calories)

Carbs: 1616 calories - = 1616-1120(496 calories)/4

= 496 cals/4
(504+616=1120 calories)/4
= 124g of carbs

Therefore, this person will follow these calories and macros in phase 1:

1616 calories 56g of fats

154g of protein 124g of carbs

Boom! There are your calories and macros for that specific phase of your 12-week program! If you need some extra
help with calculating your calories or macros, you can either use the MCM App or reach out to my team at
support@coachmarkcarroll.com

31
Nutrition

Building

If your goal is to spend the next 12 weeks prioritising muscle building, I strongly suggest using this program whilst
having your calories up out of a deficit and at minimum, have calories set to your TDEE.

Before we break down the different build strategies, I really want to drive home that building muscle, when done
perfectly, takes time! The reason why I strongly believe most women don’t optimise their muscle growth is because
they are too conservative with their building phases. Spending 6-8 weeks in a build then rushing back to a deficit I can
assure you will notget you noticeable changes. Is there a magic time period you should build for? Honestly, as long as
you can! I want my clients to spend around 6-12 months in their build phases, but the absolute minimum would be 12
weeks. The point I am trying to make is to not run from yourbuild when you feel uncomfortable. Get comfortable with
the uncomfortable because yourfuture self and future glutes will thank you for it!

In my Mark Carroll Method App, I have created a nutrition calculator which will figure out your TDEE, calories and
macros based on the goals you have. Before you jump over to the App, there are a few things I need to cover such as
which tier is right for you. Let’s break down the ‘build’ component into three categories: maintenance, conservative
and moderate.

MAINTENANCE - BUILD TIER 1

In tier one, you will spend the next 12 weeks at maintenance, which means that we will aim to maintain the fat
mass you currently have. Can you build muscle at maintenance? Absolutely, though it is slower than a small surplus.
Use your Coach Mark Caroll App or my free TDEE calculator website to determine your TDEE. This is where you will
remain with no changes throughout the program.

CALCULATIONS

CALORIES
Whole program: Week 1-12 = TDEE
That’s right, your calories and macros are staying the same for the entire program if you
are going to build tier 1 as we are just at maintenance! Once you have your TDEE, your
calories will be exactly that for the whole 12-weeks of this program.

MACROS Protein: Bodyweight (in kg) x 2.0 = how many grams of protein to consume

Fats: Bodyweight (in kg) x 1.2 = how many grams of fats to consume

Carbs: Remaining calories/4 = how many grams of carbs to consume

32
Nutrition

TDEE: 2308

Calories for the whole program: 2308 calories per day

MACROS Protein: 70 x 2 = 140g of protein (140 x 4 = 560 calories)

Fats: 70 x 1.2 = 84g of fats (84 x 9 = 756 calories)

Carbs: 2308 calories - = 2308-1316(992 calories)/4

= 992 cals/4
(756+560=1316 calories)/4
= 248g of carbs

Therefore, this person will follow these calories and macros in phase 1:

2308 calories 84g of fats

140g of protein 248g of carbs

CONSERVATIVE BUILD - BUILD TIER 2

A conservative build will have you starting just above your TDEE and is for someone who has been on low calories
previously and may have some metabolic adaptation build up or for someone who is terrified of putting on weight.

Metabolic adaptation is a natural response your body uses as a defence mechanism against fat loss. Your body
purposely lowers calorie expenditure to make fat loss harder. The reason why I suggest going the conservative build
approach here is due to these potential metabolic adaptations, which lower your true TDEE.

For instance, your TDEE on the calculator may be 2100 but due to long term dieting, your actual current TDEE may
be slightly suppressed, meaning it is actually around 1800-1900 calories. and you could maintain weight from
1800-1900 which would usually be a deficit. For more in depth science behind fat loss and metabolic adaptation,
please refer to my guidebook -The Art of Reverse Dieting

CALCULATIONS

CALORIES Phase 1 Week 1-4 = TDEE x 1.05

Phase 2 Week 5-8 = TDEE x 1.1

Phase 3 Week 9-12 = TDEE x 1.15

33
Nutrition

Let me quickly explain this formula for you. Once you have your TDEE, your calories will become dependent on the
phase you are following. So, if you’re in the first 4 weeks of the program, you will multiply your TDEE by 1.05 - easy!
That’s literally all you need to do to find your calories.

MACROS Protein: Bodyweight (in kg) x 2.0 = how many grams of protein to consume

Fats: Bodyweight (in kg) x 1.2 = how many grams of fats to consume

Carbs: Remaining calories/4 = how many grams of carbs to consume

TDEE: 2308

Calories for the whole program: 2308 x 1.05 = 2423 calories per day

MACROS Protein: 70 x 2.0 = 140g of protein (140 x 4 = 560calories)

Fats: 70 x 1.2 = 84g of fats (84 x 9 = 756 calories)

Carbs: 2308 calories - = 2423-1316(1107 calories)/4

= 1107 cals/4
(756+560=1316 calories)/4
= 277g of carbs

Therefore, this person will follow these calories and macros in phase 1:

2423 calories 84g of fats

140g of protein 277g of carbs

MODERATE BUILD - BUILD TIER 3

For those who are really focused on using this time to build and not too scared of a little bit of fat mass in the quest of
epic glute gains, I suggest a more moderate build. You’re going to want to be gaining weight on this tier, but not too
much too quickly. We increase your surplus by a lot at the end to ensure you’re making some really good, solid gains
here!

34
Nutrition

CALCULATIONS

CALORIES Phase 1 Week 1-4 = TDEE x 1.2

Phase 2 Week 5-8 = TDEE x 1.25

Phase 3 Week 5-8 = TDEE x 1.25

Let me quickly explain this formula for you. Once you have your TDEE, your calories will become dependent on the
phase you are following. So, if you’re in the first 4 weeks of the program, you will multiply your TDEE by 1.2 - easy! That’s
literally all you need to do to find your calories.

TDEE: 2308

Calories for the Phase 1: 2308 x 1.2 = 2770 calories per day

MACROS Protein: 70 x 2.0 = 140g of protein (140 x 4 = 560 calories)

Fats: 70 x 1.2 = 84g of fats (84 x 9 = 756 calories)

Carbs: 2770 calories - = 2770-1316(1454 calories)/4

= 1454 cals/4
(756+560=1316 calories)/4
= 364g of carbs

Therefore, this person will follow these calories and macros in phase 1:

2770 calories 84g of fats

140g of protein 364g of carbs

Boom! There are your calories and macros for that specific phase of your 12-week program! If you need some extra
help with calculating your calories or macros, you can either use the MCM App or reach out to my team at
support@coachmarkcarroll.com

35
Nutrition

BUILDING WEIGHT INCREASES

Whichever option you have chosen from the above, I want you to understand that we are training to gain weight! We
just want to be gaining at a reasonable pace. During the first week, you will probably see an increase in weight. This
will probably be due to the extra carbs you are consuming which means more muscle glycogen (water retention)
within the muscle - this is not fat mass!

We are in a surplus for a reason - to build muscle. This comes with weight gain! Whether that be from water retention,
eating more, increased muscle mass or even fat mass, this is the point of the build. Often people freak out way too
much over a little scale increase. Always think to yourself: “I am doing this for the greater good - my future self.”

No one else cares if you put on a little bit of body fat, only you do. Don’t be so hard on yourself! I know, first hand as a
coach, the rewards you get for devoting time to a build are incredible. You just need to put in the work for the long
term not just through training hard, but also eating according to your big long term goals!

36
Nutrition

Calculating your Calories & Macros

If you’re a numbers person, like myself, and prefer to calculate your own calories and macros (instead of using the
MCM App, which I have explained above, I will explain how you can do this. Here is a breakdown on how to find your
own calories and macros:

Get your TDEE: Please use my App to do this as it is my own calculations that I trust!
Alternatively, you can use my free TDEE calculator website if you don’t have access to
the app.

Adjust for metabolic adaptation: If you are someone who has been dieting for a
while or have just reversed, immediately deduct 100 calories from your TDEE as this
will adjust for metabolic adaptation (the natural slowing of your metabolism).

Select your tier: I Using the breakdowns I have listed above, select which tier will suit
your goals best and follow the guidelines provided above to get your calories and
macros.

Adjust your calories and macros every 4 weeks: The nutritional phases I have
provided are broken down into 3 4-week phases, so please refer back to your tier and
adjust accordingly

Don’t stress if you don’t see immediate progress: Both fat loss and building muscle
is a process that is dependent on your body. Please don’t freak out if you don’t lose any
weight in 2 weeks... it’s only been 2 weeks! If (and only if) you don’t see any progress
by your second nutritional phase, drop your calories by 100

37
Nutrition

Diet Breaks & Refeeds

Refeeds and diet breaks are popular terms in fitness these days but what’s the difference? There isn’t really a scientific
difference in meaning other than wording and timing. Both are when we increase calories to take the client out of
a calorie deficit. This can be done for a variety of psychological and physiological reasons. Both are simply taking
ourselves out of a calorie deficit, primarily from driving carbohydrate calories up. The difference is simply the
time frame:

A refeed: 1-2 day period of increased calories

A diet break: more sustained period of 3-14 days

I am personally a big fan of mini-diet breaks of 3-4 days for clients. Others prefer the longer 1-2-week approach, it all
works! The issue I find is; the longer you are out of a deficit, the longer you are obviously not losing body fat. Diet breaks
do slow down fat loss in that period you are out of a deficit. However, the rate of fat loss per day of a calorie deficit is
greater by utilising diet breaks

HOW TO DIET BREAK AND REFEED

The key to diet breaks and refeeds is we want to take carbohydrates as high as possible, as the research shows carbs
are what will help drive up leptin levels (satiety levels) again.

38
Nutrition

With our training split you will have 2 options:

Take calories back to your TDEE. Recalculate TDEE before this to account for weight loss.

Decrease protein intake down to 1.8g per kilogram of body weight

This is the time we don’t need as many calories from protein.

Decrease fat intake down to 0.8g per kilogram of body weight.

Utilise the rest of your calories to ALL go to carbohydrates.

Do not diet break or refeed simply because you are a little hungry one day. Unfortunately, hunger and low energy will
sometimes go hand-in-hand with being in a calorie deficit. However, we obviously do not want to be starving. A good
way to gauge hunger levels, and if you potentially need a mini diet break (3-5 days) or a longer diet break (7-14 days),
is off biofeedback and also true hunger levels.

Are you telling yourself you need a diet break because you are craving certain foods? Do you simply feel restricted?
This is why we flexible diet! True hunger is not “I want a donut.”. True hunger is “I’m so hungry I could eat a whole bowl
of broccoli!”. It’s important we differentiate and understand this, so we are aware of our actual hunger levels.

It’s crucial to understand that diet break frequency and length needs to be personal. I have clients who diet break
every 3 weeks, whilst others don’t enjoy diet breaks at all, and mentally feel better dieting for 12 weeks, then coming
out of a deficit for a few weeks to a month. The whole idea of this guide is to make you realise when it comes to
nutrition calories are king. Macros are important because they determine how you feel and drive performance.There
is no magic macro breakdown, but potentially more optimal for heavy lifting. Then again with diet breaks, it’s personal.

This is not a one-size-fits-all system. I want to educate you all about

understanding the methods I do to get results.
Regarding nutrition, there is no clear cut “how-to” formula. We understand the principle of energy balance, but the
methods we use to achieve the calorie deficit still needs to be suited to what best fits you.

39
Nutrition

Supplementation

Creatine

Creatine is one of the most well-known supplements in the world of hypertrophy. Unlike BCAA’s, there is actually strong
research in support of creatine having positive influence on strength adaptations and hypertrophy. Supplementing
creatine monohydrate (the recommended choice of creatine) increases levels of phosphocreatine, primarily in our
muscles. An increase in phosphocreatine leads to an increased ability to produce energy.

Creatine has been heavily researched and has proven benefits in a variety of training modalities:

Improvements in strength (lifting heavier)

Improvements in strength endurance (lifting heavier for longer)

Improvements in athletic performance (in terms of explosive sprint performance)

Interestingly, creatine is commonly seen as a ‘bad’ supplement to have when cutting, particularly in the final days
before a comp due to water retention. In fact, it can actually have very positive effects on carbing up due to improved
glycogen storage. This will help the carbs get into the muscles to be stored as glycogen which also is a positive for
endurance athletes.

For all of you women, creatine is a positive due to strong research showing improved muscle mass in females both
young and old. The other factor I have been studying more recently, which I find potentially very positive, is creatine’s
ability to improve cognition.

40
Nutrition

Commonly with creatine, we have 2 loading options - a fast load or a longer load. A fast load will mean that we
have a greater intake of creatine in the first week of consumption, then we lower the consumption to an ongoing
maintenance intake. The point of a fast load is to speed up muscle saturation of creatine.

“Why wouldn’t everyone just do a fast loading phase then?”. Some people can experience gut distress in creatine
loading phases. You can divide the servings throughout the day to lower symptoms or simply use the longer load
option. Also, the faster you saturate muscles, the faster potential scale weight gain can occur which can also be a
mental battle for certain people. A longer load, on the other hand, will take place over 4 weeks.

I really like Martin MacDonald’s dosage recommendations for creatine loads, as he is a worldleading sports nutritionist
who I have learnt alot from!

I personally use these with my clients, which are:

Fast Load: 0.3g per kilogram of body weight each day for 7 days.

Long load: 0.05g per kilogram of body weight each day for 4 weeks.

Once we move past those initial phases, we go into a maintenance phase.

It’s important to note here that creatine supplementation can and should be taken daily, not only on training days.
This is also a supplement you can take consistently long term with no adverse effects.

When taking creatine, due to insulin helping increase creatine storage, it’s ideal to take creatine with a carbohydrate
or protein meal. Evidence shows it’s potentially a tiny bit more optimal to have creatine post workout, most likely due
to increased insulin sensitivity post training.

41
TRAINING PROGRAM

Program: Upper Lower Supersets

PHASE 1

CLICK THE WORKOUT NAMES BELOW

TO ACCESS THE

VIDEO EXERCISE LIBRARY!

DAY WORKOUT CARDIO STEPS

MONDAY Whole Body 1

TUESDAY REST

WEDNESDAY Whole Body 2

Refer To Guidebook for Cardio
& Step Requirements
THURSDAY REST

FRIDAY Whole Body 3

SATURDAY REST

SUNDAY REST

42
TRAINING PROGRAM
TO ACCESS THE VIDEO
Whole Body 1 EXERCISE LIBRARY FOR Program: Upper Lower
THIS WORKOUT! Supersets
Phase 1

A1 DB Front Foot Elevated Split Squats

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 each 60 2010

2 3 10-12 each 60 2010
3 3 10-12 each 60 2010
4 3 10-12 each 60 2010

A2 One Arm DB Rows

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 each 60 2010

2 3 10-12 each 60 2010
3 3 10-12 each 60 2010
4 3 10-12 each 60 2010

B1 Lying Leg Curl

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 45 2010
2 3 10-12 45 2010
3 3 10-12 45 2010
4 3 10-12 45 2010

B2 Standing DB One Arm Overhead Press - Neutral

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 45 2010
2 3 10-12 45 2010
3 3 10-12 45 2010
4 3 10-12 45 2010

C1 BB Hip Thrusts
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 12-15 45 2010
2 3 12-15 45 2010
3 3 12-15 45 2010
4 3 12-15 45 2010

43
TRAINING PROGRAM
TO ACCESS THE VIDEO
Whole Body 1 EXERCISE LIBRARY FOR Program: Upper Lower
THIS WORKOUT! Supersets
Phase 1

C2 Push Ups

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 MAX 45 2010
2 3 MAX 45 2010
3 3 MAX 45 2010
4 3 MAX 45 2010

D Lying Leg Raises

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 each 45 2010

2 3 10-12 each 45 2010
3 3 10-12 each 45 2010
4 3 10-12 each 45 2010

1
2
3
4

1
2
3
4

1
2
3
4

44
TRAINING PROGRAM
TO ACCESS THE VIDEO
Whole Body 2 EXERCISE LIBRARY FOR Program: Upper Lower
THIS WORKOUT! Supersets
Phase 1

A1 DB RDL

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 60 2010
2 3 10-12 60 2010
3 3 10-12 60 2010
4 3 10-12 60 2010

A2 45* Incline DB Bench Press - Neutral

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 60 2010
2 3 10-12 60 2010
3 3 10-12 60 2010
4 3 10-12 60 2010

B1 Leg Press - Feet Middle

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 60 2010
2 3 10-12 60 2010
3 3 10-12 60 2010
4 3 10-12 60 2010

B2 Bent Over DB Row - Neutral

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 60 2010
2 3 10-12 60 2010
3 3 10-12 60 2010
4 3 10-12 60 2010

C1 45* Back Extensions - DB on Chest

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 12-15 45 2010
2 3 12-15 45 2010
3 3 12-15 45 2010
4 3 12-15 45 2010

45
TRAINING PROGRAM
TO ACCESS THE VIDEO
Whole Body 2 EXERCISE LIBRARY FOR Program: Upper Lower
THIS WORKOUT! Supersets
Phase 1

C2 Standing DB Lateral Raises

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 12-15 45 2010
2 3 12-15 45 2010
3 3 12-15 45 2010
4 3 12-15 45 2010

D Side Plank

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 2 30 sec each 60 -
2 2 30 sec each 60 -
3 2 30 sec each 60 -
4 2 30 sec each 60 -

1
2
3
4

1
2
3
4

1
2
3
4

46
TRAINING PROGRAM
TO ACCESS THE VIDEO
Whole Body 3 EXERCISE LIBRARY FOR Program: Upper Lower
THIS WORKOUT! Supersets
Phase 1

A BB High Bar Squats

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 120 2010

2 3 10-12 120 2010
3 3 10-12 120 2010
4 3 10-12 120 2010

B1 65* DB Arnold Press

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 60 2010
2 3 10-12 60 2010
3 3 10-12 60 2010
4 3 10-12 60 2010

B2 MC DB Reverse Lunges

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10 each 60 2010
2 3 10 each 60 2010
3 3 10 each 60 2010
4 3 10 each 60 2010

C1 Single Leg Glute Bridge - Extra Range

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 each 45 2010

2 3 10-12 each 45 2010
3 3 10-12 each 45 2010
4 3 10-12 each 45 2010

C2 Lat Pulldown - Pronated

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 45 2010
2 3 10-12 45 2010
3 3 10-12 45 2010
4 3 10-12 45 2010

47
TRAINING PROGRAM
TO ACCESS THE VIDEO
Whole Body 3 EXERCISE LIBRARY FOR Program: Upper Lower
THIS WORKOUT! Supersets
Phase 1

D1 Standing Straight Leg Abductions - Banded

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 2 15-20 each 15 2010

2 2 15-20 each 15 2010
3 2 15-20 each 15 2010
4 2 15-20 each 15 2010

D2 V-Sits

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 2 12-15 60 2010
2 2 12-15 60 2010
3 2 12-15 60 2010
4 2 12-15 60 2010

1
2
3
4

1
2
3
4

1
2
3
4

48
TRAINING PROGRAM

Program: Insufficient Rest Periods

PHASE 2

CLICK THE WORKOUT NAMES BELOW

TO ACCESS THE

VIDEO EXERCISE LIBRARY!

DAY WORKOUT CARDIO STEPS

MONDAY Whole Body 1

TUESDAY REST

WEDNESDAY Whole Body 2

Refer To Guidebook for Cardio
& Step Requirements
THURSDAY REST

FRIDAY Whole Body 3

SATURDAY REST

SUNDAY REST

49
TRAINING PROGRAM

Whole Body 1
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR Program: Insufficient
THIS WORKOUT! Rest Periods
Phase 2
A BB Hip Thrusts Pause for 1s at top

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8-10 75 2011
2 4 8-10 75 2011
3 4 8-10 75 2011
4 4 8-10 75 2011

B Lat Pulldown - Pronated Pause for 1s at bottom

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8-10 60 2011
2 4 8-10 60 2011
3 4 8-10 60 2011
4 4 8-10 60 2011

C Lying Leg Curls

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8-10 60 2010

2 4 8-10 60 2010

3 4 8-10 60 2010
4 4 8-10 60 2010

D 45* Prone DB Lateral Raises

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 10-12 45 2010

2 4 10-12 45 2010
3 4 10-12 45 2010
4 4 10-12 45 2010

E 45* Back Extension - DB Behind Head Prisoner style - hold weight plate behind head

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 45 2010

2 3 10-12 45 2010

3 3 10-12 45 2010
4 3 10-12 45 2010

F V-Sits
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 12-15 45 2010
2 3 12-15 45 2010
3 3 12-15 45 2010
4 3 12-15 45 2010

50
TRAINING PROGRAM

Whole Body 2
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR Program: Insufficient
THIS WORKOUT! Rest Periods
Phase 2
A BB Romanian Deadlift Pause for 1s at bottom

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8-10 75 2110
2 4 8-10 75 2110
3 4 8-10 75 2110
4 4 8-10 75 2110

B 45* Incline DB Press - Neutral Pause for 1s at bottom

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8-10 60 2110
2 4 8-10 60 2110
3 4 8-10 60 2110
4 4 8-10 60 2110

C DB Bulgarian Split Squats

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 8-10 each 75 2010

2 3 8-10 each 75 2010

3 3 8-10 each 75 2010

4 3 8-10 each 75 2010

D Seated Row - Neutral

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 60 2010

2 3 10-12 60 2010
3 3 10-12 60 2010
4 3 10-12 60 2010

E Standing Straight Leg Kickbacks - Cable Pause for 2s at top

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 each 60 2012

2 3 10-12 each 60 2012

3 3 10-12 each 60 2012

4 3 10-12 each 60 2012

F Plank - Stir the Pot

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 30s 45 -
2 3 30s 45 -
3 3 30s 45 -
4 3 30s 45 -

51
TRAINING PROGRAM

Whole Body 3
TO ACCESS THE VIDEO
EXERCISE LIBRARY FOR Program: Insufficient
THIS WORKOUT! Rest Periods
Phase 2
A BB Box Squats Box at 90* at bottom of squat. Pause for 1s at bottom.

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 8-10 75 2110
2 4 8-10 75 2110
3 4 8-10 75 2110
4 4 8-10 75 2110

B Pull Ups - Neutral Use assisted pull-up machine or band if cannot do bodyweight.

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 6-8 60 3010
2 3 6-8 60 3010
3 3 6-8 60 3010
4 3 6-8 60 3010

C Seated Leg Curls

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 10-12 60 2010

2 4 10-12 60 2010

3 4 10-12 60 2010
4 4 10-12 60 2010

D DB Bench Press - Neutral

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 60 2010

2 3 10-12 60 2010
3 3 10-12 60 2010
4 3 10-12 60 2010

E Kas Glute Bridge Use Smith machine if available

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 13-15 60 2010

2 4 13-15 60 2010

3 4 13-15 60 2010
4 4 13-15 60 2010

F Plank - Stir the Pot

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 45 2010
2 3 10-12 45 2010
3 3 10-12 45 2010
4 3 10-12 45 2010

52
TRAINING PROGRAM

Program: Agonist Supersets

PHASE 3

CLICK THE WORKOUT NAMES BELOW

TO ACCESS THE

VIDEO EXERCISE LIBRARY!

DAY WORKOUT CARDIO STEPS

MONDAY Whole Body 1

TUESDAY REST

WEDNESDAY Whole Body 2

Refer To Guidebook for Cardio
& Step Requirements
THURSDAY REST

FRIDAY Whole Body 3

SATURDAY REST

SUNDAY REST

53
TRAINING PROGRAM
TO ACCESS THE VIDEO
Whole Body 1 EXERCISE LIBRARY FOR Program: Agonist Supersets
THIS WORKOUT!

Phase 3

A1 BB Hip Thrusts - 1 & 1/4 Reps

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 8-10 15 2010
2 3 8-10 15 2010
3 3 8-10 15 2010
4 3 8-10 15 2010

A2 DB Deficit Reverse Lunges Alternate leg each rep

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 6-8 each 120 2010

2 3 6-8 each 120 2010
3 3 6-8 each 120 2010
4 3 6-8 each 120 2010

B1 Push Ups Pause for 2s at bottom

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 MAX 15 2210
2 3 MAX 15 2210
3 3 MAX 15 2210
4 3 MAX 15 2210

B2 Lat Pulldown - Supinated

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 120 2010

2 3 10-12 120 2010
3 3 10-12 120 2010
4 3 10-12 120 2010

C1 Lying Leg Curls

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 15 2010
2 3 10-12 15 2010
3 3 10-12 15 2010
4 3 10-12 15 2010

54
TRAINING PROGRAM
TO ACCESS THE VIDEO
Whole Body 1 EXERCISE LIBRARY FOR Program: Agonist Supersets
THIS WORKOUT!

Phase 3

C2 DB Stiff Legged Deadlift Constant tension no lock out

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 120 2010

2 3 10-12 120 2010
3 3 10-12 120 2010
4 3 10-12 120 2010

D Decline Bench Reverse Crunches - Slow Eccentrics

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 60 4010
2 3 10-12 60 4010
3 3 10-12 60 4010
4 3 10-12 60 4010

1
2
3
4

1
2
3
4

1
2
3
4

55
TRAINING PROGRAM
TO ACCESS THE VIDEO
Whole Body 2 EXERCISE LIBRARY FOR Program: Agonist Supersets
THIS WORKOUT!

Phase 3

A1 BB Hip Thrusts - Dead Stops Pause for 2s at top

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 8-10 15 2210
2 3 8-10 15 2210
3 3 8-10 15 2210
4 3 8-10 15 2210

A2 Straddle Lift Sumo (wide) stance. Pause for 1s at bottom.

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 6-8 each 120 2110

2 3 6-8 each 120 2110
3 3 6-8 each 120 2110
4 3 6-8 each 120 2110

B1 65* DB Arnold Press Pause for 2s at bottom

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 8-10 15 2210
2 3 8-10 15 2210
3 3 8-10 15 2210
4 3 8-10 15 2210

B2 Standing DB Lateral Raises

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 120 2010

2 3 10-12 120 2010
3 3 10-12 120 2010
4 3 10-12 120 2010

C1 DB Squats - High Heel Elevation

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 15 2010
2 3 10-12 15 2010
3 3 10-12 15 2010
4 3 10-12 15 2010

56
TRAINING PROGRAM
TO ACCESS THE VIDEO
Whole Body 2 EXERCISE LIBRARY FOR Program: Agonist Supersets
THIS WORKOUT!

Phase 3

C2 Bent Over DB Row - Neutral

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 120 2010

2 3 10-12 120 2010
3 3 10-12 120 2010
4 3 10-12 120 2010

D Straight Arm Rope Pulldowns

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010

1
2
3
4

1
2
3
4

1
2
3
4

57
TRAINING PROGRAM
TO ACCESS THE VIDEO
Whole Body 3 EXERCISE LIBRARY FOR Program: Agonist Supersets
THIS WORKOUT!

Phase 3

A1 Leg Press - Feet Low

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 8-10 15 2010
2 3 8-10 15 2010
3 3 8-10 15 2010
4 3 8-10 15 2010

A2 Leg Press - Feet High and Wide

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 8-10 120 2010

2 3 8-10 120 2010
3 3 8-10 120 2010
4 3 8-10 120 2010

B1 65* Prone DB Lateral Raises Pause for 2s at top

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 8-10 15 2012
2 3 8-10 15 2012
3 3 8-10 15 2012
4 3 8-10 15 2012

B2 30* Prone DB Row - Neutral Arms tucked by side

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 120 2010

2 3 10-12 120 2010
3 3 10-12 120 2010
4 3 10-12 120 2010

C1 Seated Leg Curls

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 15 2010
2 3 10-12 15 2010
3 3 10-12 15 2010
4 3 10-12 15 2010

58
TRAINING PROGRAM
TO ACCESS THE VIDEO
Whole Body 3 EXERCISE LIBRARY FOR Program: Agonist Supersets
THIS WORKOUT!

Phase 3

C2 Standing Kickbacks - Banded

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 each 120 2010

2 3 10-12 each 120 2010
3 3 10-12 each 120 2010
4 3 10-12 each 120 2010

D Decline Bench Crunches

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010

1
2
3
4

1
2
3
4

1
2
3
4

59
Copyright ©️ Carroll Performance Pty Ltd
All rights reserved. No part of this e-book may be reproduced in any form or by any means,
electronic or mechanical, including photocopying, recording or by any information or
retrieval, without prior permission in writing from the publisher. Under the Australian Copyright
Act 1968 (the Act), a maximum of 10 percent of the number of pages of the e-resource or chapter,
whichever is the greater, may be photocopied by any educational institution for its
educational purposes provided that the education institution (or the body that administers it has given a
remuneration notice to Copyright Agency Limited (CAL) under the Act.

Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This
e-book is a compilation of one person’s ideas, concepts, ideologies, philosophies and opinions.
You should carry out your own research and/or seek your own professional advice before acting or
relying on any of the information displayed in this e-resource. The author, and its related entities
will not be liable for any injuries, loss or damage that may arise out of your improper use of, or
reliance on, the content of this e-resource. You accept sole responsibility for the outcomes if you
choose to adopt and/or use the systems, methods, ideas, concepts and opinions within the content
of this e-book.

info@coachmarkcarroll.com www.coachmarkcarroll.com

60