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Gustavopacho's Physique Clinic Workouts?

hey guys, does anyone have gustavopacho’s physique clinic workouts archived?
I am not having much luck with the search engine.

This is the first one. There are 3 more that I’ll try and find. (They are somewhere on my hard drive)

The training schedule will be:

Monday: Chest/Back
Tuesday: Lower
Wednesday: OFF
Thursday: Arms
Friday: Shoulders
Saturday: Whole body metabolic/abs
Sunday: OFF

MONDAY

A1. Decline bench press
6 sets
6 to 8 reps
no rest

A2. Decline DB flies
6 sets
10 to 12 reps
90 seconds rest

A1 and A2 are a superset

B1. T-bar rowing
6 sets
6 to 8 reps (squeeze peak contraction 2 seconds per rep)
no rest

B2. Bent over lateral raise
6 sets
10 to 12 reps
90 seconds rest

B1. and B2. are a superset

C1. Low incline (30 degrees) DB press
4 sets
6 to 8 reps
60 seconds rest

C2. Lat pulldown - torso bent 45 degrees back
4 sets
6 to 8 reps (hold peak contraction for 2 seconds)
60 seconds rest

C1 and C2 are performed in an alternate fashion (1 set of C1, 60 sec. rest, 1 set of C2., 60 sec rest., 1 set of C1., etc.)

D1. Cable-cross over
3 sets
12 to 15 reps (squeeze peak contraction for 2 seconds)
45 sec. rest

D2. Dumbbell shrugs
3 sets
12 to 15 reps (squeeze peak contraction for 2 seconds)
45 sec. rest

D1 and D2 are performed in an alternate fashion

TUESDAY

A1. Back squat
6 sets
6 to 8 reps
no rest

A2. Leg extension
6 sets
10 to 12 reps (2 seconds squeeze at peak contraction)
90 seconds rest

A1 and A2 are a superset

B1. Romanian deadlift
6 sets
6 to 8 reps
no rest

B2. Lying leg curl
6 sets
8 to 10 reps
90 seconds rest

B1. and B2. are a superset

C1. Leg press close feet
4 sets
6 to 8 reps
60 seconds rest

C2. Leg press feet high on pad (only heels are on pad)
4 sets
6 to 8 reps
60 seconds rest

C1 and C2 are performed in an alternate fashion (1 set of C1, 60 sec. rest, 1 set of C2., 60 sec rest., 1 set of C1., etc.)

D. Walking lunges - medium steps
3 sets
12 to 15 reps/side
90 sec. rest

THURSDAY

A1. Partial close-grip bench press in power rack (set up a bench in the middle of the power rack, set the bar on the safety pins so that the at the starting position you are 2-3’’ above your sticking point. Press to lockout and get the bar back down on pins)

6 sets
6 to 8 reps
no rest

A2. Lying DB triceps extension
6 sets
10 to 12 reps
90 seconds rest

A1 and A2 are a superset

B1. Wide-grip/elbows in preacher curl
6 sets
6 to 8 reps (squeeze peak contraction 2 seconds per rep)
no rest

B2. Seated DB curl offset grip (in the offset grip you are holding the dumbbells with you thumb pressed against the weight plate… in other word the dumbbell is held in an unbalanced way, with the grip more towards the outside… start the curl in a neutral/hammer grip and as you curl up suppinate/turn your palms up)

6 sets
10 to 12 reps
90 seconds rest

B1. and B2. are a superset

C1. Decline close-grip bench press with the elbows out
4 sets
6 to 8 reps
60 seconds rest

C2. DB hammer curl - standing
4 sets
6 to 8 reps (hold peak contraction for 2 seconds)
60 seconds rest

C1 and C2 are performed in an alternate fashion (1 set of C1, 60 sec. rest, 1 set of C2., 60 sec rest., 1 set of C1., etc.)

D1. Cable triceps pressdown (rope)
3 sets
12 to 15 reps (squeeze peak contraction for 2 seconds)
45 sec. rest

D2. Low-pulley cable curl with straight bar
3 sets
12 to 15 reps (squeeze peak contraction for 2 seconds)
45 sec. rest

D1 and D2 are performed in an alternate fashion

FRIDAY

A1. Push press
6 sets
6 to 8 reps
no rest

A2. Barbell front raise
6 sets
10 to 12 reps
90 seconds rest

A1 and A2 are a superset

B1. Arnold press
6 sets
6 to 8 reps
no rest

B2. Lateral raise seated on a 45 degrees incline bench
6 sets
10 to 12 reps
90 seconds rest

B1. and B2. are a superset

C1. Dumbbell upright rowing
4 sets
6 to 8 reps
60 seconds rest

C2. Cuban press
4 sets
10 to 12 reps
60 seconds rest

C1 and C2 are performed in an alternate fashion (1 set of C1, 60 sec. rest, 1 set of C2., 60 sec rest., 1 set of C1., etc.)

SATURDAY

Micro-circuit A
A1. Back squat
15-20 reps *stop 1-2’’ short of lockout on each rep

no rest

A2. Chin-ups (supinated grip)
As many as you can

no rest

A3. Dips
As many as you can

no rest

A4. Kneeling cable crunch
12-15 reps

rest 90 seconds

  • perform Micro-circuit A 3 times

Micro-circuit B
B1. Barbell jump squats (30% of what you used for A1.)
10-12 reps

no rest

B2. Fat-man pull-ups
As many as you can

no rest

B3. Push ups hands on a swiss ball
As many as you can (stop 1’’ short of the ball)

No rest

B4. Swiss ball crunches, arms extended above your head, on your toes
As many as you can

Rest 90 seconds

  • Perform micro-circuit B 3 times

Micro-circuit C
C1. Vertical jumps + bodyweight squats (perform as many vertical jumps as you can, when you can’t jump continue doing high speed bodyweight squats until you can’t go no more)

no rest

C2. Push-up projection (jump push ups) hands on a training bench, feet on the floor + push ups (perform as many projections as you can then switch to push-ups)

C3. Regular crunches - hold the peak contraction 3 seconds
As many as you can

rest 90 seconds

  • perform micro-circuit C 3 times

–) 30 minutes cardio

thanks matt,
I was actually referring to the initial workouts he started with, I am pretty sure Chad W wrote up his plan from the initial start and it was a full body plan. Thats what I was looking for

bump?\

Oh, those…I didn’t copy them because they were similar to what ended up becoming the V-Diet workouts. If you did those, you would come very close to what Gus did. After that, he transitioned into the one I posted.