Eric Babcock
Issued: 2014-12-11
7 - DAY PRIMER PHASE
BEN PAKULSKI PRESENTS…
THE
7-DAY
PRIMER PHASE
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Eric Babcock SMQXQX3E
7 - DAY PRIMER PHASE
LEGAL DISCLAIMER
The information presented in this work is by no way intended as medical advice or as a
substitute for medical counselling. The information should be used in conjunction with the
guidance and care of your physician. Consult your physician before beginning this program as
you would with any exercise and nutrition program. If you choose not to obtain the consent
of your physician and/or work with your physician throughout the duration of your time using
the recommendations in the program, you are agreeing to accept full responsibility for your
actions.
By continuing with the program, you recognize that, despite all precautions on the part of Ben
Pakulski Athletics, LLC, there are risks of injury or illness which can occur because of your use
of the aforementioned information and you expressly assume such risks and waive, relinquish
and release any claim which you may have against Ben Pakulski Athletics, LLC, or its affiliates
as a result of any future physical injury or illness incurred in connection with, or as a result of,
the use or misuse of the program.
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Eric Babcock SMQXQX3E
7 - DAY PRIMER PHASE
For those of you who purchased the original MI40, you’ll note that this document is the same
as the equivalent received with that - the information contained, when applied, remains ideal
preparation for beginning an eXtreme program such as MI40-X!
This primer was designed to be the most effective preparation for ANY workout program with
hypertrophy in mind. It’s purpose is to teach the individual and their body/brain/nervous
system how to more effectively contract the prime movers, thereby creating greater stimulus
within that muscle.
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Eric Babcock SMQXQX3E
7 - DAY PRIMER PHASE
WELCOME TO THE 7-DAY
PRIMER PHASE
THE PHILOSOPHY:
MI40-X is a high intensity, high volume,
overload type workout system. In order for you
to maximally benefit from this program it is
absolutely necessary that you:
1) Execute each and every exercise
perfectly. This does NOT mean that
must execute these exercises with
maximum load (or weight).
2) It means that you must take the
muscle through its maximal range
PHOTO: RICK SCHAFF
of motion (ROM) for that exercise
while maintaining tension. This is all
described in the exercise execution
guide and the Primer Phase will give
you a full week to get familiar with
what a full ROM feels like.
3) You MUST initiate each repetition with the muscle you are intending on
working. For instance, if the pecs are being worked, the first movement must
come from the pecs contracting. This sounds easy in theory but difficult in the
gym. Go to the gym when it’s less busy this week to avoid the temptation to
default to your old lifting patterns.
4) You must consciously try to use the working muscle to pull or push the weight
through the entire range of motion.
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Eric Babcock SMQXQX3E
7 - DAY PRIMER PHASE
5) You must get a muscle to its fully shortened position, or as close as you can
without sacrificing form. You will learn how to do this by reading the Exercise
Execution Guide and watching the online videos.
6) You must ELIMINATE extraneous movement. The ONLY movement that
exists in this program is the movement necessary to move the target muscle
through its range of motion. NOT any other part of your body. NO swinging. NO
momentum. EVER! There is no place for it in this program. Again, watch the
online videos to see how I coach my students and listen for the cues I give them
to “lock down” their form.
This program is not only designed to
build maximal amounts of muscle in a
very short time, but it is also designed
to train your body and your nervous
system on how to move so that you
continue to grow going forward! There
should be NO plateaus when you
know how to manipulate the variables
within MI40-X.
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7 - DAY PRIMER PHASE
HOW TO GET “PRIMED”!
The 7-day primer for MI40-X is going to require that you train each body part twice.
The exercises selected are very specific to the goal of teaching your body how
to contract each muscle through a full range of motion. There will be NO FORCED REPS.
The body moves in predetermined “schema”. Patterns that exist in your brain from previously
rehearsed movements.
The goal of the MI40-X Primer, is to begin to teach the body and brain to re-wire your current
patterns of movement and replace them with the optimal ones for symmetrical growth and
maximal muscle stimulus.
Forced reps will teach your body the wrong patterns and create inconsistencies and therefore
slow the learning process. Ever notice how your best body parts feel the most natural and you
don’t even have to think about it when you train it? This is NOT coincidence. You brain has
stored a more optimal movement pattern than you have for other body parts.
Before starting this 7-day PRIMER, please take the time to watch the exercise demonstration
DVD and read the exercise execution manual (AT LEAST once). Every time you re-read it or
re- watch it you’ll learn something new.
This will be vital to your success.
The primer will also be a “pre-conditioning” of sorts to prepare your body for what is about to
take place over the following 40 days.
The goal of the primer is NOT to cause excessive soreness, tissue damage or neurological
overload.
The goal is to train the body and brain to move how YOU want them to.
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Eric Babcock SMQXQX3E
7 - DAY PRIMER PHASE
Pay attention to detail.
Create GREAT habits. Don’t allow yourself to break them, ever.
MI40-x NOTE: PLEASE note, that if you plan on starting MI40-X on a Monday, the
primer must begin 10 days prior, which would be a Friday, to ensure 3 days COMPLETELY OFF
before beginning MI40-X (Friday, Saturday and Sunday before you start). Use these off days
to ensure you have everything you need to complete MI40-X.
-- Prep Meals
-- Design or print off your meal plan
-- Order Supplements
-- Get a Massage
-- Stretch
-- Review all the MI40-X materials
-- Rest and prepare.
The keys to the execution in the PRIMER phase:
1) “Initiate with the working muscle”. The first movement in the sequence MUST
come from the muscle you are trying to work. If you’re working your biceps, you must
consciously contract the biceps first, from a fully lengthened position.
2) Too many people start movements by “jerking” from other parts of the
body or momentum. This is a “no-no”.
3) A 2-second squeeze in the contracted position with conscious intent
to contract the working muscle.
(Example - Hold at the top of a bicep curl for a 2 count , or a 2-second
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Eric Babcock SMQXQX3E
7 - DAY PRIMER PHASE
hold at the bottom a lat pulldown)
4) A 2-second pause in a fully lengthened position.
(Example - pausing for a 2-count at the bottom of a bench press or squat
to completely eliminate all momentum)
5) The tempo is consistent. No extra time to pause at the bottom OR the
top of any Range of Motion.
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Eric Babcock SMQXQX3E
7 - DAY PRIMER PHASE
THE 7-DAY
PRIMER
WORKOUT
**The exercise prescribed are to be
A SAMPLE SET
performed consecutively, with NO
WILL LOOK LIKE THIS:
rest, unless otherwise stated. Do one
exercise immediately following by Exercise 1
the next until you see the ‟3 Minute Exercise 2
REST” note.
Exercise 3
Repeat this as many times as is noted 3 Minute REST
in the ‟Sets” column before moving on REPEAT Exercise 1
the to the next sequence of exercises. REPEAT Exercise 2
REPEAT Exercise 3
3 Minute REST.
REPEAT
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Eric Babcock SMQXQX3E
7 - DAY PRIMER PHASE
FRIDAY
DAY 1
BACK/SHOULDERS/BICEPS
INTENSITY: *60%
*Choose a weight that allows you to complete the assigned reps easily with PERFECT form.
The goal here is to teach your body how to move. NOT to make you sore. Stop WELL short
of failure, but take no time between exercises unless otherwise stated.
EXERCISE SETS REPS
Seated Supported Machine Row 4 15
Seated Side Laterals 5 20
Standing Barbell Curl 4 15
3 Minute REST
One-Arm Dumbbell Row 5 20
Reverse Pec Fly 4 15
Machine Side Lateral Raise 4 12
Two-Arm Machine Curl 4 12
3 Minute REST
Seated Cable Row (close grip) 4 15
Seated Dumbbell Front Raise 3 15
One-Arm Cable Curl – (facing away from machine) 3 20
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7 - DAY PRIMER PHASE
SATURDAY
DAY 2
CHEST/TRICEPS INTENSITY: 60%
*Choose a weight that allows you to complete the assigned reps easily with PERFECT form.
The goal here is to teach your body how to move. NOT to make you sore. Stop WELL short
of failure, but take no time between exercises unless otherwise stated.
EXERCISE SETS REPS
Flat Barbell Bench Press 4 12
Machine Pec Fly 4 20
3 Minute REST
45-degree Incline Dumbbell Press 5 15
30-Degree Incline Dumbbell Pec Fly 3 15
3 Minute REST
One-Arm Alternating Cable Pressdown 4 15,12,10, 15 +NOS
1 Minute REST
Reverse Grip Triceps Cable Pushdown 4 15
Incline Lying Barbell Triceps Extension (“skull-crushers”) 3 20
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Eric Babcock SMQXQX3E
7 - DAY PRIMER PHASE
SUNDAY
DAY 3
QUADS/HAMSTRINGS/CALVES
INTENSITY: 60%
*Choose a weight that allows you to complete the assigned reps easily with PERFECT form.
The goal here is to teach your body how to move. NOT to make you sore. Stop WELL short
of failure, but take no time between exercises unless otherwise stated.
EXERCISE SETS REPS
Lying Leg Curls 5 12
Squats 4 20
Standing Calve Raise 3 15
3 Minute REST
Seated Leg Curl 4 15
Walking Lunges 4 15/Leg
Leg Extension 4 20
3 Minute REST
Seated Calve Raise 3 20
Stiff-leg Deadlift 3 15
One-Leg Leg Press 3 20/Leg
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Eric Babcock SMQXQX3E
7 - DAY PRIMER PHASE
MONDAY Day 4 - OFF
TUESDAY
DAY 5
BACK/DELTS/BICEPS INTENSITY *80%
*Choose a weight that allows you to complete the assigned reps easily with PERFECT form.
The goal here is to teach your body how to move. NOT to make you sore. Stop WELL short
of failure, but take no time between exercises unless otherwise stated.
EXERCISE SETS REPS
Bent Over Barbell Row 4 15
Seated Side Laterals 4 20
Seated Dumbbell Curl 4 20
3 Minute REST
Wide Grip Lat Pulldown 4 15
Machine Shoulder Press 4 15
Machine Preacher Curl 4 10
3 Minute REST
One-Arm Dumbbell Row 3 20
Bent Over Rear Delt Lateral Raise 3 12
Two Arm Cable Bicep Curls 3 15
3 Minute REST
Underhand Grip Seated Cable Row 3 15
Dumbbell Front Raise 3 15
One-Arm Dumbbell Preacher Curl 3 12
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Eric Babcock SMQXQX3E
7 - DAY PRIMER PHASE
WEDNESDAY
DAY 6
CHEST/TRICEPS INTENSITY 80%
*Choose a weight that allows you to complete the assigned reps easily with PERFECT form.
The goal here is to teach your body how to move. NOT to make you sore. Stop WELL short
of failure, but take no time between exercises unless otherwise stated.
EXERCISE SETS REPS
Incline Barbell Bench Press 4 12
Machine Pec Fly 4 15
Machine Dip 4 20
3 Minute REST
Flat Dumbbell Fly 4 15
Flat Machine Press (Hammer Strength or similar) 4 10
Reverse Grip Tricep Pushdown 4 15
3 Minute REST
Close Grip Bench Press 3 20
Overhand Grip Pushdowns 3 12
Overhead Tricep Extensions 3 15
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7 - DAY PRIMER PHASE
THURSDAY
DAY 7
QUADS/HAMSTRINGS/CALVES
INTENSITY 80%
*Choose a weight that allows you to complete the assigned reps easily with PERFECT form.
The goal here is to teach your body how to move. NOT to make you sore. Stop WELL short
of failure, but take no time between exercises unless otherwise stated.
EXERCISE SETS REPS
Leg Extension 4 12
Leg Press 4 20
Seated Calve Raise 4 20
3 Minute REST
Squat 4 12
Standing Calve Raise 4 8
Seated Leg Curl 4 12
3 Minute REST
Lying Leg Curl 4 10
Hack Squat 4 10
Walking Lunge 2 15/Side
FRIDAY-OFF
SATURDAY-OFF
SUNDAY-OFF
MONDAY-BEGIN MI40-X!
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Eric Babcock SMQXQX3E
