CONTENTS.

WELCOME 03

PROGRAM GOALS 04

TERMS AND TECHNIQUES 05

RECOVERY 07

NUTRITION 08

THE TRAINING PROGRAM 11

WHAT NOW? 18

THANK YOU 19

© KALANI JAMES FITNESS 2024 PAGE 2

WELCOME.
First of all, thank you for purchasing this program and investing in
yourself. I truly do appreciate your support and I am so excited for
you to take your training to the next level.

My name is Kalani James Lenehan, I am a 22-year-old ‘fitness

influencer’ from Sydney, Australia. Beyond that, I am an athlete.
Growing up, I competed at the highest national level for track and
field (100m, Long Jump and High Jump) and played pretty much
every sport you could think of. Though I planned to take my track and
field career to the Olympics, after the first lockdown in 2020, I
shifted towards weightlifting and developing my physique. This
quickly turned into my deepest passion and I found myself obsessed
with the world of bodybuilding and aesthetics. Fast forward almost
four years later and I have reached PRO status in natural
bodybuilding, in fact, I am the youngest Men’s Physique Pro in the
federation I competed in. I believe this is not only a testament to how
committed I am towards the sport, but also to the knowledge I have
accumulated over the years on the best and most efficient ways to
grow muscle, shred fat and overall improve my body composition.
Now, after years of sharing my knowledge on my various social media
pages, I have decided to dump all of it into this training PDF, and to
allow all of you to have years of knowledge and what I have found to
be the most beneficial training program I have found yet. (I’ve tried a
lot at this point, this is the good stuff)

I have designed this program based on years of experience and

research, and I am confident that it will deliver results for you. But
remember, the key to success is consistency and dedication. Make a
commitment to yourself to follow the program as closely as possible,
and I promise you will see the benefits.

If you ever have any questions or concerns along the way, please
don't hesitate to reach out. I am here to support you and help you
succeed. Let's get started on this journey together!)

© KALANI JAMES FITNESS 2024 PAGE 3

PROGRAM GOALS.
The goals of this program are simple. I am gifting my knowledge to
you to help you build muscle and strength. This is a 12-week program
that focuses heavily on bodybuilding movements and building an
overall bigger, more aesthetic physique.

This is not a power-building program. This is not a power-lifting

program.

Why? Because, I believe if you truly want the most out of your
physique and to build the most amount of muscle, it is not necessary
to incorporate strength-based movements such as the barbell squat,
bench or deadlift. They aren’t ‘bad’ exercises. There are just better
ones for building muscle.

However, you WILL still gain strength on this program. As long as you
are building muscle and progressively overloading on exercises, you
will gain strength. Sound good? Okay cool.

SO WHAT ARE WE GOING TO GET OUT OF THIS PROGRAM?

Gain muscle (lots of it)

Gain strength
Gain confidence
Gain knowledge in the gym
Gain knowledge about nutrition and recovery
Shirts fit a little tighter... fuck yeah

© KALANI JAMES FITNESS 2024 PAGE 4

IMPORTANT TERMS.
To gain the most out of this program and your training in general. It is
crucial to understand the following terms. Give them a read and try
to plant them in your brain, they’re super important. Also, screenshot
this page so you have the terms saved at all times to quickly get up
incase you forget.

TRAINING TO FAILURE
Training to failure means that you will lift a weight until you can’t anymore. True
failure training means that you’re lifting a weight until the muscle and nervous
system can no longer lift the weight. The key to making the most of failure training
is to make sure that your cardiovascular shape is in good shape. I see a lot of
people reaching “failure” when their muscles are capable of more…they are just in
bad shape. Make sure your cardio is good and strategically pushing to failure with
the muscle is a sure way to stimulate muscle growth and develop more strength in
the process. For this program, I want you to take every single working set to
failure, leave nothing in the tank.

INTENSITY
Intensity is another way of gauging how ‘heavy’ you are lifting. If you are lifting so
heavy that you can only get a few reps then you’re training with a high intensity. If
you’re lifting light and getting a lot of reps then this is a low intensity. IMO, pretty
much every single set you do should be super high intensity, put your all into it,
otherwise what’s the point?

VOLUME
Volume is another way of gauging how many reps you are doing. A higher volume
plan will require a lot more reps. A lower volume plan will require lower reps.
Volume is important because some exercises and programs respond better to a
higher volume. This program utilises a range of volumes.

DROP SET
A “drop set” is a technique that was developed to help people train “beyond
failure”.What this means is that you will choose a weight and lift that weight until
you reach muscle failure. Once you reach failure then you will immediately “drop”,
or decrease, the weight and immediately take that lighter weight to failure again.
The purpose here is to increase the volume of an exercise while pushing the
muscle to its limit.

© KALANI JAMES FITNESS 2024 PAGE 5

CONTINUED.
SUPERSET
Supersets are when we train two exercises back-to-back without rest. A true
superset is when we choose antagonising muscles with the two exercises. For
example, you can superset a triceps press down with a barbell curl because we are
working the biceps and triceps that are antagonistic to one another. You don’t
necessarily have to do antagonistic muscles, but usually, you wouldn’t want to
train the same muscle in two different movements, with no rest.

ECCENTRIC
It’s called a “negative” by many the real term is “eccentric”. This is the period of
the lift when the muscle is stretching as you lower a weight. For example, on the
bench press, the eccentric is the portion of the lift when you are lowering the bar
to your chest. This is important because the eccentric part of exercises matters
and is a great tool to add muscle and strength when you do them correctly! I
believe every eccentric part of your movements should be controlled and of a
slow tempo, make sure to really feel each movement and stretch.

CONCENTRIC
Concentric, aka “contraction” is the opposite of eccentric. This is the part where
the muscle flexes, “contracts” and shortens, and you lift the weight. If we use the
bench press example, then the concentric is the portion of the lift when you press
the bar off your chest towards the ceiling.

HYPERTROPHY
A word that simply refers to muscle building by the process of enlarging individual
muscle fibers. Muscle fibers grow through protein synthesis, in which fibers
damaged by resistance training rebuild themselves (adapt) by becoming stronger
and larger in response to the training stimulus.

PROGRESSIVE OVERLOAD
Progressive overload is when you gradually increase the weight, frequency, or
number of repetitions in your strength training routine. This challenges your body
and allows your musculoskeletal system to get stronger.
Example: Week 1 of the program I bench-pressed 60kg for 6 reps, then on Week 2 I
bench-pressed 60kg for 8 reps. Then on Week 3, I bench-pressed 70kg for 6 reps.

© KALANI JAMES FITNESS 2024 PAGE 6

RECOVERY.
This one is simple, yet the majority of people don’t get it right.
Recovery is making sure your body heals and gets prepared to train
again after a tough session. If you do not let your body recover, you
simply will not put on muscle or be able to train at maximum
performance.

Do your best to sleep 8+ hours per night and start going to bed and
waking up at the same times every day. I know this is difficult, and for
some of you just not possible, but please try your best, as getting 8+
hours of good quality sleep is an adequate amount of rest and great
for muscular recovery.

Take your rest and recovery days seriously. This means you are
spending these days focused on rest and recovery. They aren’t
simply a day out of the gym where you can do whatever you want,
mess up your diet, etc. These are days when your focus is on rest and
recovery. You may want to do some soft tissue work such as
stretching, foam rolling, etc. My point here is that in order to get the
best recovery, you need to make sure that you’re spending your rest
days with an emphasis on recovery and not simply just taking the day
off from the gym.

Lastly, hydration. Hydration is SO important for every aspect of

training and recovery, and if you aren’t treating your body with the
respect it deserves by replenishing your hydration and electrolytes,
then you are going to feel and perform like shit. Make sure to drink at
least 3-4 litres of water a day (1 Gallon). Have a glass first thing when
you wake up in the morning, and have a glass last thing before you go
to bed. Keeping a full water bottle on me at all times is a great way to
constantly be drinking water and staying hydrated.

© KALANI JAMES FITNESS 2024 PAGE 7

NUTRITION.
Nutrition for most people tends to be the hardest part of fitness. It
can be so tempting to go to Mcdonalds and get a quick meal because
you’re hungry and don’t feel like cooking. Want to know a secret? I
sometimes eat Mcdonalds too, and ice cream, and cookies, and lots
of other ‘bad’ foods. It’s all in moderation and with balance.

You want to base the meals you’re eating around a source of protein,
my go-to’s are ground beef, chicken and fish. Then you want to add in
a source of carbs (rice, potatoes, bread). There are many calculators
online that can help you calculate your daily intake and what would
be a good macro split for you.

My suggestion is to follow a flexible approach. This program works

best while in a caloric surplus, so you don’t want to restrict your food
choices when trying to gain weight. It’s one thing to be strict and eat
boring food when you’re trying to get lean, but it's worse when you
do this whilst trying to gain weight. Trust me. So IN MODERATION...
go get that quarter pounder King. (or Queen)

CUTTING
When you eat fewer calories than what you burn per day. This will
result in fat loss, although if taken too extreme, can result in muscle
loss and hormonal changes. Muscle is harder to build when in a
cutting phase, but you might like your appearance more as you get
more ‘shredded’.

BULKING
When you eat MORE calories than what you burn per day. This will
result in fat gain, but also the most beneficial state to be in to
maximise muscle growth. You tend to have more energy, your
muscles will feel more full and pumps in the gym are easier to
achieve. Bulking does NOT mean you have to get ‘fat’. You can bulk
while minimising fat gain by making sure to only be in a slight caloric
surplus, around 300-400 calories.

© KALANI JAMES FITNESS 2024 PAGE 8

LETS WORK.
Well, here we are. Time for the fun part.

One thing I NEED you to understand is that this program is not some
magical source that will turn you into a pro bodybuilder. You will not
look like me, and you will not look like your favourite bodybuilder or
fitness influencer, HOWEVER, you will have the tools and knowledge
to become the most aesthetic and muscular version of YOURSELF.

Everyone’s genetics are different, remember that. It was a hard pill

for me to swallow when I started in the gym, to find out that I won’t
look like Chris Bumstead, but that’s okay because I have learnt to
love my genetics and the way I am individual, just like everyone else.

This program will only help you if you truly commit and work your ass
off. You need to leave the gym exhausted and know that you have
put 110% into every set. If not, you are only cheating yourself.

BECOME THE GREATEST VERSION OF YOURSELF AND BE PROUD,

CONFIDENT AND HAPPY. FALL IN LOVE WITH THE PROCESS!

© KALANI JAMES FITNESS 2024 PAGE 9

THE SPLIT.
This program follows a 6-day Arnold Split. This is what I have found
to be the most superior split when it comes to building muscle and
recovering. If you need an extra day recovering, you can treat this like
a 7-day split and take a rest day after Day 3 (Legs).

DAY 1
Chest & Back

DAY 2
Shoulders & Arms

DAY 3
Legs (Hamstring Focused) & Abs

DAY 4
Chest & Back

DAY 5
Shoulders & Arms

DAY 6
Legs (Quad Focused) & Abs

DAY 7
Rest & Recovery

© KALANI JAMES FITNESS 2024 PAGE 10

 TRAINING PROGRAM.
Day 1 - Chest & Back
WARM UP WIDE GRIP LAT PULLDOWN
At a set of cables, set up a D-handle 3 x 10-12
around waist height. Perform 15 reps of Using a wide bar attachment and lifting
horizontal rotation at a low weight. Then straps, pull the bar straight down to your
perform 15 reps of vertical rotation at chest, allowing slight internal rotation of
the same weight. The reason for this is to the shoulders. Imagine pulling with your
allow blood flow to the shoulders and elbows rather than your hands. Allow for
rotator cuff to prevent injuries as we go a slight pause at the bottom of the rep,
into our pressing movements. and make sure to fully stretch at the top.

INCLINE DUMBBELL PRESS FLAT MACHINE PRESS

2 x 8-10 3 x 8-10
Set the bench to 45°. Perform 3-4 warm Ideally, if you have access to a flat press
WORK YOUR WAY DOWN →

up sets of 5-10 reps with lighter weight, where you are lying down, use that,
working your way up to your top sets. otherwise a seated press will be fine too.
Perform the reps SLOW and Perform the reps at the same tempo as
CONTROLLED. Stretch as far as possible the dumbbell press and keep a slight
on the eccentric portion. internal rotation at the shoulders.
BARBELL ROW CHEST SUPPORTED MACHINE
3 x 8-10 ROW
With a barbell, perform 2-3 warm up sets
of 5-10 reps with lighter weight. Make 3 x 10-12
sure to keep your core braced and limit Treat this the same as the Barbell Row in
rounding of the lower back. Perform this terms of movement pattern and tempo.
movement with a pronated grip and However if available, use a neutral, close
lifting straps. Pull tight into the body grip. Pull deep into the lats and allow for
using a shoulder width grip. a full stretch, with slight rounding of the
upper back.
PEC DEC FLY
3 x 12 (Dropset last set) DIPS (CHEST FOCUSED)
On a pec dec machine, perform slow and 4 x 15
controlled reps, allowing a full stretch at By this point, your chest should be pretty
the eccentric, and squeeze your chest at cooked, however I like to throw this in at
the end of the rep, making sure your arms the end to get volume into the lower pec,
are straight. Squeeze, don’t hug. Allow for especially if that is a weak point of yours.
a slight elbow bend when coming back to Up to you whether you want to add
allow a greater stretch with less tension weight or do it bodyweight. But focus on
on the shoulders. On the last set, once a full stretch and maintain a slight
failure is achieved, half the weight and forward bend to hit the pecs rather than
perform another set to failure with no the triceps.
rest.

© KALANI JAMES FITNESS 2024 PAGE 11

 TRAINING PROGRAM.
Day 2 - Shoulders & Arms
WARM UP DUMBBELL BICEP CURL
At a set of cables, set up a D-handle 3 x 10
around waist height. Perform 15 reps of This is the most raw bicep builder you
horizontal rotation at a low weight. Then can do. Grab the heaviest dumbbells you
perform 15 reps of vertical rotation at can do a controlled 10 reps with. Start
the same weight. The reason for this is to with straight arms, after a curl has been
allow blood flow to the shoulders and performed, slowly lower the arms
rotator cuff to prevent injuries as we go keeping lots of tension. Try your best to
into our pressing movements. keep your body still and not swinging.
DUMBBELL LATERAL RAISE
CABLE TRICEP PRESSDOWN
3 x 15
3 x 10
I prefer starting my shoulder workouts
On a set of cables, using either a rope or
WORK YOUR WAY DOWN →

with a raise rather than a press, purely

a straight bar (I prefer a rope), perform
for the reason that it allows me to get
slow and controlled reps, keep your
lots of blood to the muscle. Stand up,
elbows still and only allow the forearm to
keep a slight bend at the elbows and
be moving. Allow a slight pause at the
raise 45°. Keep a consistent tempo.
bottom of the rep and squeeze hard.
DUMBBELL SEATED SHOULDER
PREACHER CURL
PRESS
3 x 15
2 x 8-10 Treat this the same as the DB Bicep Curl
1 x 15 in terms of movement pattern and
This is your main compound for tempo. Control the rep and squeeze hard
shoulders. Hit it hard. On a slightly at the top. Take this one rep from failure.
inclined bench, kick up the dumbbells
SUPERSET WITH
and press. Keep the eccentric slow and
controlled and incorporate a slight pause CABLE REVERSE CURL
at the bottom of the rep. The last set is 3 x 15
called a ‘back off set’. It’s used to force This exercise is my absolute favourite
the muscles to failure and allow lots of forearm movement (it does hit the biceps
blood flow. A good way to truely burn out too). Perform the exact same as the DB
the muscle. Bicep curl, but pronate your grip so your
palms are facing the floor.
REVERSE PEC DECK FLY
3 x 12 BARBELL SKULLCRUSHERS
On a pec dec machine, sit facing the pad
3 x 10
and perform slow and controlled reps,
Laying on a slightly inclined bench, grab a
allowing a full stretch at the eccentric,
barbell or if available, an EZ bar, and lay
squeeze your rear delts at the peak of the
flat. Bring the weight straight above you
rep, making sure your arms have a slight
and control it to full stretch. If you don't
bend at the elbow.
know how to perform a skullcrusher, I
recommend starting with a light weight.

© KALANI JAMES FITNESS 2024 PAGE 12

 TRAINING PROGRAM.
Day 3 - Legs (Hamstring Focused)
WARM UP LAYING LEG CURL
Warming up for legs is SO crucial. I 3 x 10-12
practice a very dynamic warm-up that Similar to the seated leg curl, this
includes: movement just puts a bit more emphasis
Bodyweight lunges on the stretch. Perform slow and
Bodyweight squats controlled reps, and really squeeze your
Bodyweight Single leg RDL’s glutes at the top of the movement.
Banded knee extensions
Very light leg extensions (Max 2 sets) STANDING CALF RAISE
SEATED LEG CURLS 3 x 8-10
If you don’t have access to a standing
2 x 15 calf raise, use a seated or perform on the
2x8 smith machine with a block. Really allow
WORK YOUR WAY DOWN →

This is what I call a ‘pre-exhaust’ exercise. for a full stretch of the calves, each rep
The point of it is to get lots of blood into should take 3-4 seconds. Squeeze hard at
the hamstrings so they’re primed and the top of the movement and take to
ready for the compound movement. failure.
Make sure to squeeze hard and maintain
a controlled tempo. HANGING LEG RAISES
3 x Failure
STIFF LEG DEADLIFTS
These might be hard starting out with, I
2 x 8-10 couldn’t even do 10 reps without
With a barbell, perform normal deadlifts, swinging all over the place. Brace your
however, keep your legs as straight as core really tight, and try to raise only
possible throughout the entirety of the your legs at the hips. If you are struggling,
movement. This should put a severe start out with bringing your knees up
emphasis on the hamstrings, USE tucked. Then progress to straight legs.
STRAPS!
CABLE CRUNCHES
LEG EXTENSIONS
3 x 12
3 x 12 (Dropset last set) Cable crunches are such an effective way
Yes, this is a quad exercise, we still want to develop and strengthen the abdominal
adequate volume for both the muscles. With a rope attachment, set up
hamstrings and the quads, so we through the pin at the top of the machine, kneel in
this in to maintain that. Perform slow and front and with the handles of the rope by
controlled reps, really squeezing at the your ears, crunch down, breathing into
top. Add in a slight pause as well. This is the abdominals. If you are struggling to
our only quad exercise on this day, so hit feel it, pretend you are trying to touch
it hard. your chest to your belly button.

© KALANI JAMES FITNESS 2024 PAGE 13

 TRAINING PROGRAM.
Day 4 - Chest & Back
WARM UP CLOSE GRIP LAT PULLDOWN
At a set of cables, set up a D-handle 3 x 10-12
around waist height. Perform 15 reps of Using a V-Bar attachment and lifting
horizontal rotation at a low weight. Then straps, pull the bar straight down to your
perform 15 reps of vertical rotation at chest, allowing slight internal rotation of
the same weight. The reason for this is to the shoulders. Imagine pulling with your
allow blood flow to the shoulders and elbows rather than your hands. Allow for
rotator cuff to prevent injuries as we go a slight pause at the bottom of the rep,
into our pressing movements. and make sure to fully stretch at the top.

INCLINE SMITH MACHINE PEC DEC FLY

PRESS 3 x 12 (Dropset last set)
2 x 8-10 On a pec dec machine, perform slow and
WORK YOUR WAY DOWN →

Set the bench to 45°. Perform 3-4 warm controlled reps, allowing a full stretch at
up sets of 5-10 reps with lighter weight, the eccentric, and squeeze your chest at
working your way up to your top sets. the end of the rep, making sure your arms
Perform the reps SLOW and are straight. Squeeze, don’t hug. Allow for
CONTROLLED. Stretch as far as possible a slight elbow bend when coming back to
on the eccentric portion. allow a greater stretch with less tension
on the shoulders. On the last set, once
CHEST SUPPORTED T-BAR ROW failure is achieved, half the weight and
3 x 8-10 perform another set to failure with no
With a T-Bar row machine, perform 2-3 rest.
warm-up sets of 5-10 reps with lighter DUMBBELL ROWS
weight. Make sure to keep your core
braced and limit rounding of the lower 3 x 10-12
back. Perform this movement with a Pull deep into the lats and allow for a full
pronated grip and lifting straps. Pull tight stretch, with slight rounding of the upper
into the body using a shoulder-width back. Brace yourself against a bench or
grip. If you do not have access to a t-bar dumbbell rack and use lifting straps.
row, swap with a Barbell Row like Day 1. Pretend like you’re starting a lawnmower.

FLAT MACHINE PRESS DIPS (CHEST FOCUSED)

3 x 8-10 4 x 15
Ideally, if you have access to a flat press By this point, your chest should be pretty
where you are lying down, use that, cooked, however I like to throw this in at
otherwise a seated press will be fine too. the end to get volume into the lower pec,
Perform the reps at the same tempo as especially if that is a weak point of yours.
the dumbbell press and keep a slight Up to you whether you want to add
internal rotation at the shoulders. weight or do it bodyweight. But focus on
a full stretch and maintain a slight
forward bend to hit the pecs rather than
the triceps.

© KALANI JAMES FITNESS 2024 PAGE 14

 TRAINING PROGRAM.
Day 5 - Shoulders & Arms
WARM UP CABLE BICEP CURL
At a set of cables, set up a D-handle 3 x 10
around waist height. Perform 15 reps of This is the most raw bicep builder you
horizontal rotation at a low weight. Then can do. Grab a straight bar and do a
perform 15 reps of vertical rotation at controlled 10 reps. Start with straight
the same weight. The reason for this is to arms, after a curl has been performed,
allow blood flow to the shoulders and slowly lower the arms keeping lots of
rotator cuff to prevent injuries as we go tension. Try your best to keep your body
into our pressing movements. still and not swinging.
DUMBBELL LATERAL RAISE
CABLE TRICEP PRESSDOWN
3 x 15
3 x 10
I prefer starting my shoulder workouts
On a set of cables, using either a rope or
WORK YOUR WAY DOWN →

with a raise rather than a press, purely

a straight bar (I prefer a rope), perform
for the reason that it allows me to get
slow and controlled reps, keep your
lots of blood to the muscle. Stand up,
elbows still and only allow the forearm to
keep a slight bend at the elbows and
be moving. Allow a slight pause at the
raise 45°. Keep a consistent tempo.
bottom of the rep and squeeze hard.
MACHINE SEATED SHOULDER
PREACHER CURL
PRESS
3 x 15
2 x 8-10 Treat this the same as the DB Bicep Curl
1 x 15 in terms of movement pattern and
This is your main compound for tempo. Control the rep and squeeze hard
shoulders. Hit it hard. Keep the eccentric at the top. Take this one rep from failure.
slow and controlled and incorporate a
SUPERSET WITH
slight pause at the bottom of the rep. The
last set is called a ‘back off set’. It’s used DUMBBELL HAMMER CURL
to force the muscles to failure and allow 3 x 15
lots of blood flow. A good way to truly Great exercise for the forearms and
burn out the muscle. biceps. Perform the exact same as the DB
Bicep curl, but have a neutral grip so
DUMBBELL REVERSE FLY
your palms are facing inwards. Go super
3 x 12 heavy for this, push yourself.
Seated on the end of a bench, perform
slow and controlled reps, allowing a full DUMBBELL SKULLCRUSHERS
stretch at the eccentric, squeeze your
3 x 10
rear delts at the peak of the rep, making
Laying on a slightly inclined bench, grab
sure your arms have a slight bend at the
dumbbells, and lay flat. Bring the weight
elbow.
straight above you and control it to full
stretch. If you don't know how to perform
a skullcrusher, I recommend starting with
a light weight.

© KALANI JAMES FITNESS 2024 PAGE 15

 TRAINING PROGRAM.
Day 6 - Legs (Quad Focused)
WARM UP LEG EXTENSIONS
Warming up for legs is SO crucial. I 3 x 12 (Dropset last set)
practice a very dynamic warm-up that Perform slow and controlled reps, really
includes: squeezing at the top. Add in a slight
Bodyweight lunges pause as well.
Bodyweight squats
Bodyweight Single leg RDL’s STANDING CALF RAISE
Banded knee extensions
3 x 8-10
Very light leg extensions (Max 2 sets)
If you don’t have access to a standing
HACK SQUATS calf raise, use a seated or perform on the
smith machine with a block. Really allow
2 x 6-8 for a full stretch of the calves, each rep
This is a quad-biased hack squat, so place
should take 3-4 seconds. Squeeze hard at
WORK YOUR WAY DOWN →

your feet as low as comfortably possible

the top of the movement and take to
on the platform to maximise knee flexion
failure.
to allow a full stretch on the quads. Make
sure to perform 3-4 warm-up sets HANGING LEG RAISES
working up the weight to your heavy sets.
3 x Failure
LEG PRESS These might be hard starting out with, I
couldn’t even do 10 reps without
2 x 6-8
swinging all over the place. Brace your
If possible, use a converging leg press as
core really tight, and try to raise only
it will be a lot more comfortable on the
your legs at the hips. If you are struggling,
knee joints. Try your best not to bounce
start out with bringing your knees up
out of the bottom of the rep, really
tucked. Then progress to straight legs.
control the weight on the eccentric and
drive with your quads. Like the hack
CABLE CRUNCHES
squat, place your feet as low as possible.
3 x 12
SEATED LEG CURLS Cable crunches are such an effective way
2 x 8-10 to develop and strengthen the abdominal
muscles. With a rope attachment, set up
Make sure to lock out your legs as we
the pin at the top of the machine, kneel in
want to take advantage of the hamstrings
front and with the handles of the rope by
in the lengthened position for more
your ears, crunch down, breathing into
hypertrophy.
the abdominals. If you are struggling to
feel it, pretend you are trying to touch
your chest to your belly button.

© KALANI JAMES FITNESS 2024 PAGE 16

TRAINING PROGRAM.
Day 7 - Rest
REST
Do exactly as it says, rest up and let your
body recover for the next week of
sessions.

My favourite forms of recovery are:

Ice baths
Massages
Magnesium Salt Bath’s
Saunas
Lots of sleep and water

Go back to Day 1 and repeat

© KALANI JAMES FITNESS 2024 PAGE 17

WHAT NOW?.
Well, that seemed short... right?

You are going to repeat these 6 workouts (plus the rest day) over 12
weeks, BECAUSE, progressive overload doesn’t happen by changing
exercises every week. Programs that get you to do new workouts
every week over 12 weeks are stupid because you aren’t given a
chance to progressively overload on movements.

Every week, you want to be attempting to lift more weight than the
last, some weeks, you might feel weaker, and that’s okay. There are
many factors that could be contributing to that. But every week is a
new chance to kill it.

Honestly, this is set up as a 12-week program, because that’s where

I’ve found the best results running the same split, but if you are
seeing amazing results and want to keep doing it, GO FOR IT! This
could literally be run for years if you really wanted to.

But maybe you’re done with it and want to try something new or
more personalised to you.

With 2024 here, and another year under my belt (and a Pro Card), I
want to share my advice, guidance and knowledge with you guys.

Join Kalani James Fitness Coaching if you want 1:1 coaching!

This includes:
Weekly personalised programs
Diet and nutrition advice
Weekly check-ins
Form advice
24/7 support and communication with me
Much, much more.

Application forms are on my website under the ‘Coaching’ tab.

Keen to see you there.

© KALANI JAMES FITNESS 2024 PAGE 18

THANK YOU.
Being great in the gym isn’t just about having the best physique or
the strongest lifts, being great is having a strong mind full of
knowledge and information. As much as I have worked my ass off to
build my physique, I have also worked equally as hard to become the
most knowledgeable and intelligent version of myself along the way,
and I am proud to be able to share some of that with you in this
program. I truely do hope you have learnt something along the way
and that this program has improved your life both physically and
through that, mentally.

THANK YOU so much for your support and for always believing in me.
If you have absolutely any questions or queries about the program or
anything along the way, feel free to message me on Instagram
@kalanilenehan.

© KALANI JAMES FITNESS 2024 PAGE 19