Dr. Matlock’s Fitness Team


If you want to make a change, we are here to help you!

We strive to expand your abilities to be a healthier/fit person through greater physical challenges and nutritional excellence. Whether you chose one of our professional fitness and nutrition programs or a combination of our Advanced Surgical Bodybuilding (as a major jump-start) coupled with a post surgical fitness and nutrition program, our team is here for you to make it happen.

Matlock’s Fitness Team
Matlock’s Fitness Team
Matlock’s Fitness Team
 

Team Matlock’s 6 Week High Intensity Interval

Weight Training Circuit Program

Questions or to talk to our team? Email us info@drmatlock.com

Welcome to Team Matlock’s High Intensity Interval Weight Training Circuit program designed by Dr. David Matlock to help you define muscles, increase strength/endurance and burn fat in 6 weeks. The program consists of five workout days (Monday through Friday). Note that if you miss a day during the week you can make it up on Saturday or Sunday. The workouts are completed in 27-37 minutes depending on the exercises for the specific day. But the majority of the workouts are 27 minutes.

Injury prevention is of utmost importance. If you are not familiar with an exercise or would like clarification, please follow the link below. Enter the exercise in the search field and it will bring you to a page with step by step instructions, images, and a video to demonstrate the particular exercise and highlight the muscles of interest.


Bodybuilding.com is a great informational source.

Also, note that Dr. Matlock demonstrates how to properly do each and every exercise and obtain maximum results and prevent injury on his YouTube channel which details the program/daily workouts/exercises.

Before getting started, let’s review some pertinent information and facts about High Intensity Interval Weight training.

1.    The bases of this scientific information on high intensity interval weight training is exercise physiology. These medical professionals study the body’s responses to physical activity as well as how the body adapts to physical activity over time.

2.    Research shows that high intensity interval lockouts offer ways to improve athletic performance while spending less time working out.

3.    Studies have shown that high intensity interval training is effective for weight lifting our strength training in addition to cardio exercise.

4.    Studies have shown more improvement during interval training than people doing traditional strength training programs, despite spending less than half the amount of time working out. It turns out that if you want to get stronger, short intense workouts can be the fastest way to do so.

5.    In general, high intensity training involves workouts that alternate bursts of activity close to maximum possible intensity with periods of rest.

6.    It can take six weeks or more to see changes in muscle size. But strength gains happen more quickly at around two weeks. After 4 to 6 weeks of training, if you’ve challenged the muscles sufficiently, you will start to see an increase in size.

This further boost muscle strength test muscle cross-sectional area in lords or hypertrophy. This is when you start to see the signs of muscle enlargement.

Baseline instructional information on Dr. Matlock’s Hi Intensity Interval Weight Training program.

 

1.    You will hear us talk a lot about sets and repetitions (reps). Sets = the number of times you perform an exercise. For example, below you see Week 1/Day 1 Dumbbell Bench Press. You will perform this specific exercise 4 times and the number of repetitions (reps) is indicated, 10, 10, 10, 8.

2.    The correct weight to use is one that you can just barely complete the last rep. But you must maintain control and perform the exercise with proper form.

3.    When the reps are decreased then the weight is increased according to #2 above.

4.    This is a total body circuit program. A circuit is one completion of the prescribed exercises. For example, on Week 1/Day 1 each of the following exercises back to back according to the number of reps called for. (dumbbell bench press, LAT pulldown, Smith machine shoulder press, barbell biceps girl, leg press). The only rest you have is writing down the weight used and going to the next machine or getting the next weight. You will complete this list/circuit of five exercises and then immediately go to the next circuit. You must time yourself initially and do it within 27 minutes. If for example you are doing individual reps then it can take 37 minutes.

 



 

Week 1/Day 1
Dumbbell Bench Press: 4 sets of 10, 10, 10, 8 reps          
Lat pulldown: 4 sets of 10, 10, 10, 8 reps          
Smith Machine shoulder press: 4 sets of 10, 10, 10, 8 reps          
Barbell biceps curl: 4 sets of 10, 10, 10, 8 reps          
Leg press: 4 sets of 10, 10, 10, 8 reps          


•  Increase weight last set (indicate weight used in the box)

 

Week 1/Day 2
Incline dumbbell bench press: 4 sets of 10, 10, 10, 8 reps          
Seated cable row: 4 sets of 10, 10, 10, 8 reps          
Dumbbell front raise: 4 sets of 10, 10, 10, 8 reps          
Skullcrusher: 4 sets of 10, 10, 10, 8 reps          
Leg Extension: 4 sets of 10, 10, 10, 8 reps          


•  Increase weight last set (indicate weight used in the box)

 

Week 1/Day 3
Cable chest fly: 4 sets of 10, 10, 10, 8 reps          
Single arm lat pulldown: 4 sets of 10, 10, 10, 8 reps per arm          
Half kneeling dumbbell shoulder press: 4 sets of 10, 10, 10, 8 reps            
Hammer curl: 4 sets of 10, 10, 10, 8 reps          
Leg press: 4 sets of 10, 10, 10, 8 reps          


•  Increase weight last set (indicate weight used in the box)

 

Week 1/Day 4
Push-Up: 4 sets of 10 reps            
Dumbbell incline row: 4 sets of 10, 10, 10, 8 reps per arm          
Rear delt machine: 4 sets of 10, 10, 10, 8 reps          
Straight bar cable triceps press-down: 4 sets of 10, 10, 10, 8 reps          
Leg curl: 4 sets of 10, 10, 10, 8 reps          


•  Increase weight last set (indicate weight used in the box)

 

Week 1/Day 5
Ab Machine: 4 sets of 10 reps            
Leg curls: 4 sets of 10 reps          
Cable rotation: 4 sets of 10 reps          
Diamond Push-Up: 3 sets of 10 reps            
Standing calf raises: 4 sets of 10, 10, 10, 8 reps          
Straight bar cable biceps curl: 4 sets of 10, 10, 10, 8 reps          


•  Increase weight when you decrease reps (indicate weight used in the box)

 

Week 1/Day 6: Rest
Week 1/Day 7: Rest

 

Week 2/Day 1
Dumbbell Bench Press: 4 sets of 10, 10, 8, 8 reps          
Lat pulldown: 4 sets of 10, 10, 8, 8 reps          
Smith Machine shoulder press: 4 sets of 10, 10, 10, 8 reps          
Barbell biceps curl: 4 sets of 10, 10, 10, 8 reps          
Leg press: 4 sets of 10, 10, 10, 8 reps          


• Increase weight when you decrease reps (indicate weight used in the box)

 

Week 2/Day 2
Incline dumbbell bench press: 4 sets of 10, 10, 8, 8 reps          
Seated cable row: 4 sets of 10, 10, 8, 8 reps          
Dumbbell front raise: 4 sets of 10, 10, 8, 8 reps          
Skullcrusher: 4 sets of 10, 10, 8, 8 reps          
Leg extension: 4 sets of 10, 10, 8, 8 reps          


•  Increase weight when you decrease reps (indicate weight used in the box)

 

Week 2/Day 3
Cable chest fly: 4 sets of 10, 10, 8, 8 reps          
Single arm lat pulldown: 4 sets of 10, 10, 8, 8 reps          
Half kneeling dumbbell shoulder press: 4 sets of 10, 10, 8, 8 reps          
Hammer curl: 4 sets of 10, 10, 8, 8 reps          
Leg press: 4 sets of 10, 10, 10, 8 reps          


•  Increase weight when you decrease reps (indicate weight used in the box)

 

Week 2/Day 4
Push-Up: 4 sets of 10 reps          
Dumbbell incline row: 4 sets of 10, 10, 8, 8 reps per arm          
Rear delt machine: 4 sets of 10, 10, 8, 8 reps          
Straight bar cable triceps press: 4 sets of 10, 10, 8, 8 reps          
Leg curls: 4 sets of 10, 10, 8, 8 reps          


•  Increase weight when you decrease reps (indicate weight used in the box)

 

Week 2/Day 5
Ab Machine: 4 sets of 10 reps            
Leg curl: 4 sets of 10 reps          
Cable rotation: 4 sets of 10 reps          
Straight bar cable biceps curl: 4 sets of 10, 10, 8, 8 reps            
Diamond Push-Up: 3 sets of 10 reps          
Standing calf raises: 4 sets of 10, 10, 8, 8 reps          


•  Increase weight when you decrease reps (indicate weight used in the box)

Week 2/Day 6: Rest
Week 2/Day 7: Rest

 

Week 3/Day 1
Bench Press: 4 sets of 10, 8, 8, 6 reps          
Lat pulldown: 4 sets of 10, 8, 8, 6 reps            
Smith Machine Overhead Press: 4 sets of 10, 8, 8, 6 reps          
EZ bar biceps curl: 4 sets of 10, 8, 8, 6 reps          
Leg Press: 4 sets of 10, 8, 8, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 3/Day 2
Incline dumbbell bench press: 4 sets of 10, 8, 8, 6 reps          
Dumbbell incline row: 4 sets of 10, 8, 8, 6 reps          
Side lateral raise: 4 sets of 10, 8, 8, 6 reps          
Close grip bench press: 4 sets of 10, 8, 8, 6 reps          
Leg Extension: 4 sets of 10, 8, 8, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 3/Day 3
Dumbbell chest press: 4 sets of 10, 8, 8, 6 reps          
Single arm lat pulldown: 4 sets of 10, 8, 8, 6 reps          
Smith Machine shoulder press: 4 sets of 10, 8, 8, 6 reps          
Alternating dumbbell biceps curl: 4 sets of 10, 8, 8, 6 reps          
Leg Press: 4 sets of 10, 8, 8, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 3/Day 4
Dumbbell chest fly: 4 sets of 10, 8, 8, 6 reps            
Dumbbell shrug: 4 sets of 10, 8, 8, 6 reps          
Cable reverse fly: 4 sets of 10, 8, 8, 6 reps          
Rope cable triceps press-down: 4 sets of 10, 8, 8, 6 reps          
Leg Curl: 4 sets of 10, 8, 8, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 3/Day 5
Ab Machine: 4 sets of 10 reps            
Cable cross torso cross chest: 4 sets of 10 reps          
Smith Machine shoulder press: 4 sets of 10, 8, 8, 6 reps          
Reverse grip barbell biceps curl: 4 sets of 10, 8, 8, 6 reps          
Single-arm dumbbell overhead triceps press: 4 sets of 10, 8, 8, 6 reps          
Leg Press: 4 sets of 10, 8, 8, 6 reps          


•  Increase weight every set (indicate weight used in the box)

Week 3/Day 6: Rest
Week 3/Day 7: Rest

 

Week 4/Day 1
Bench Press: 4 sets of 10, 8, 6, 6 reps          
Lat pulldown: 4 sets of 10, 8, 6, 6 reps          
Smith Machine Overhead Press: 4 sets of 10, 8, 6, 6 reps          
EZ Bar Barbell biceps curl: 4 sets of 10, 8, 6, 6 reps          
Leg Press: 4 sets of 10, 8, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 4/Day 2
Incline dumbbell bench press: 4 sets of 10, 8, 6, 6 reps          
Dumbbell incline row: 4 sets of 10, 8, 6, 6 reps          
Dumbbell lateral raise: 4 sets of 10, 8, 6, 6 reps          
Close grip bench press: 4 sets of 10, 8, 6, 6 reps          
Leg Extension: 4 sets of 10, 8, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 4/Day 3
Flat dumbbell press: 4 sets of 10, 8, 6, 6 reps          
Half kneeling cable cross pulldown: 4 sets of 10, 8, 6, 6 reps            
Smith Machine shoulder press: 4 sets of 10, 8, 6, 6 reps           
Alternate arm dumbbell biceps curl: 4 sets of 10, 8, 6, 6 reps          
Leg Curls: 4 sets of 10, 8, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 4/Day 4
Flat dumbbell fly: 4 sets of 10, 8, 6, 6 reps            
Dumbbell shrug: 4 sets of 10, 8, 6, 6 reps          
Cable reverse fly: 4 sets of 10, 8, 6, 6 reps          
Rope cable triceps press down: 4 sets of 10, 8, 6, 6 reps          
Leg press: 4 sets of 10, 8, 6, 6 reps per leg          


•  Increase weight every set (indicate weight used in the box)

 

Week 4/Day 5
Ab Machine: 4 sets of 10 reps            
Cable torso chest cross: 4 sets of 10, 8, 6, 6, reps          
Smith Machine shoulder press: 4 sets of 10, 8, 6, 6 reps          
Reverse grip barbell biceps curl: 4 sets of 10, 8, 6, 6 reps          
Single-arm overhead dumbbell triceps press: 4 sets of 10, 8, 6, 6 reps            
Leg Press: 4 sets of 10, 8, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

Week 4/Day 6: Rest
Week 4/Day 7: Rest

 

Week 5/Day 1
Barbell Bench Press: 5 sets of 10, 8, 6, 6, 6 reps          
Lat pulldown: 5 sets of 10, 8, 6, 6, 6 reps          
Smith Machine Overhead Press: 4 sets of 10, 8, 6, 6 reps             
Barbell biceps curl: 4 sets of 10, 8, 6, 6 reps          
Leg Press: 4 sets of 10, 8, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 5/Day 2
Incline bench press: 5 sets of 10, 8, 6, 6, 6 reps          
Suspended row: 5 sets of 10, 8, 6, 6, 6 reps          
Dumbbell lateral raise: 4 sets of 10, 8, 6, 6 reps          
Skullcrusher: 4 sets of 10, 8, 6, 6 reps          
Leg Extension: 4 sets of 10, 8, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 5/Day 3
Dumbbell chest fly: 5 sets of 10, 8, 6, 6, 6 reps          
Close-grip lat pulldown: 5 sets of 10, 8, 6, 6, 6 reps            
Half kneeling single arm press: 4 sets of 10, 8, 6, 6 reps             
Straight bar biceps curl: 4 sets of 10, 8, 6, 6 reps          
Leg Curls: 4 sets of 10, 8, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 5/Day 4
Single arm dumbbell chest press: 5 sets of 10, 8, 6, 6, 6 reps            
Barbell shrug: 5 sets of 10, 8, 6, 6, 6 reps          
Rear Delt Machine: 4 sets of 10, 8, 6, 6 reps          
Triceps cable pushdown: 4 sets of 10, 8, 6, 6 reps          
Leg Extension: 4 sets of 10, 8, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 5/Day 5
Ab Machine 4 sets of 10 reps            
Cable torso chest cross: 5 sets of 10, 8, 6, 6, 6 reps          
Smith Machine Shoulder Press: 4 sets of 10, 8, 6, 6 reps          
Hammer curls: 4 sets of 10, 8, 6, 6 reps            
Push-Up: 4 sets of 10 reps          
Seated or standing calf press: 4 sets of 10, 8, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

Week 5/Day 6: Rest
Week 5/Day 7: Rest

 

Week 6/Day 1
Barbell bench Press: 5 sets of 8, 6, 6, 6, 6 reps          
Lat pulldown: 5 sets of 8, 6, 6, 6, 6 reps           
Smith Machine Overhead Press: 4 sets of 8, 6, 6, 6 reps           
Barbell biceps curl: 4 sets of 8, 6, 6, 6 reps          
Leg Press: 4 sets of 8, 6, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 6/Day 2
Incline bench press: 5 sets of 8, 6, 6, 6, 6 reps          
Ab Machine: 4 sets of 10 reps          
Dumbbell lateral raise: 4 sets of 8, 6, 6, 6 reps          
Skullcrusher: 4 sets of 8, 6, 6, 6 reps          
Leg Extension: 4 sets of 8, 6, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 6/Day 3
Dumbbell chest fly: 5 sets of 8, 6, 6, 6, 6 reps          
Close-grip lat pulldown: 5 sets of 8, 6, 6, 6, 6 reps          
Half kneeling single arm press: 4 sets of 8, 6, 6, 6 reps          
Straight bar biceps curl: 4 sets of 8, 6, 6, 6 reps          
Leg Curl: 4 sets of 8, 6, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 6/Day 4
Single arm dumbbell chest press: 5 sets of 8, 6, 6, 6, 6 reps            
Barbell Shrugs: 5 sets of 8, 6, 6, 6, 6 reps          
Rear Delt Machine: 4 sets of 8, 6, 6, 6 reps          
Triceps Pushdown: 4 sets of 8, 6, 6, 6 reps          
Leg press: 4 sets of 8, 6, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

 

Week 6/Day 5
Ab Machine: 4 sets of 10 reps            
Suspended Row: 5 sets of 8, 6, 6, 6, 6 reps          
Smith Machine Overhead Press: 4 sets of 10, 8, 6, 6 reps          
Hammer curls: 4 sets of 10, 8, 6, 6 reps            
Push-Up: 4 sets of 10 reps          
Seated or standing calf press: 4 sets of 8, 6, 6, 6 reps          


•  Increase weight every set (indicate weight used in the box)

Week 6/Day 6: Rest
Week 6/Day 7: Rest