Back to Basics – Part 1

Back to Basics – Part 1

Back to Basics – Part 1

Welcome to The Clean 5. Our first 3-week training block is all about the fundamentals. There is aspects of strength, hypertrophy and aerobic training involved. On the nutrition side of things we have included some tasty, yet nutrient rich meals that will keep you fuelled and help you recover throughout the process. On top of your two main meals, we want you to select 1 breakfast (optional) and 1-3 snacks from the snack board to have throughout the day. The idea is to always be satisfied with your food intake, without going over the top and never starving yourself.

The Clean 5 has been painstakingly crafted for over 12 months. The project aims to make living a healthy lifestyle incredibly easy. We want your food to be cost effective (less than $4 per meal) and easy to make (under 30 mins for 5 meals) and we want our community to train effectively.

Most importantly, we want to show you that health and fun can occur at the same time. Enjoy your weekends and live your life!

Your Meals

Lunch

DifficultyBeginner

Chicken Linguine Carbonara: A timeless pasta classic with a high protein twist!

Prep Time10 minsCook Time15 mins
 1 kg Diced Chicken Breast
 500 g Linguine (dry weight)
 490 g Carbonara Pasta Sauce
 250 g Trimmed bacon
 1 cup spinach leaves
1

Dice the chicken breast & bacon and boil 5L of water.

2

Brown the chicken

3

Add pasta to the boiling water for 5-10 minutes

4

Crisp the bacon

5

Add spinach and carbonara sauce to the chicken and bacon and simmer for 5 minutes

6

Divide the pasta and meat into 5 equal tubs.

Ingredients

 1 kg Diced Chicken Breast
 500 g Linguine (dry weight)
 490 g Carbonara Pasta Sauce
 250 g Trimmed bacon
 1 cup spinach leaves

Directions

1

Dice the chicken breast & bacon and boil 5L of water.

2

Brown the chicken

3

Add pasta to the boiling water for 5-10 minutes

4

Crisp the bacon

5

Add spinach and carbonara sauce to the chicken and bacon and simmer for 5 minutes

6

Divide the pasta and meat into 5 equal tubs.

Chicken Linguine Carbonara

Dinner

DifficultyBeginner

Honey chicken: A sweet and colourful rice dish, perfect for your micronutrient intake. Makes 5 servings.

Prep Time20 minsCook Time10 mins

5 Minutes

 1 kg Diced chicken breast
 200 g Honey soy marinade
 2.50 cups Basmati rice (dry weight)
 200 g Fresh Brocolli
 200 g Fresh capsicum
1

Dice the chicken breast and cover it with the honey soy marinade in the refrigerator for 20 minutes

2

Place 2.5 cups of basmati rice in a rice cooker or saucepan and add 2.5 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

3

Chop the broccoli and dice the capsicum into small pieces

4

Move the marinated chicken to a pan and cook thoroughly.

5

Add broccoli and capsicum to the marinated chicken for 3-5 minutes

6

Once the rice is ready, divide the ingredients into 5 equal tubs.

Ingredients

 1 kg Diced chicken breast
 200 g Honey soy marinade
 2.50 cups Basmati rice (dry weight)
 200 g Fresh Brocolli
 200 g Fresh capsicum

Directions

1

Dice the chicken breast and cover it with the honey soy marinade in the refrigerator for 20 minutes

2

Place 2.5 cups of basmati rice in a rice cooker or saucepan and add 2.5 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

3

Chop the broccoli and dice the capsicum into small pieces

4

Move the marinated chicken to a pan and cook thoroughly.

5

Add broccoli and capsicum to the marinated chicken for 3-5 minutes

6

Once the rice is ready, divide the ingredients into 5 equal tubs.

Honey Chicken

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan πŸ‘‰

Day
#
Exercise
Sets
Reps
Tempo
Rest
11Bench press4,5,552
2AIncline DB neutral press3,4,4101.5
2BDB tempo fly3,4,483X11.5
3Plate raise3,3,4101111.5
4Tricep push up4102X11
5OH DB extension4101
β€”β€”β€”β€”β€”β€”
21Box jump3,4,552
2Squat3,4,48 (e/l)1.5
3AMedball slam3,4,42560s
3BBodyweight walking lunge3,4,460 sec-
4ARopes2,4,630s60s
4BRower2,4,6250m-
β€”β€”β€”β€”β€”β€”
31Chin up4,5,552
2Single arm DB row3,4,481111.5
3Wide grip BB row3,4,4101.5
4ADB incline reverse fly3,3,4101.5
4BPreacher curl3,3,4101.5
5Hammer curl4101X21
β€”β€”β€”β€”β€”β€”
41Bench press (Pause)4,5,551112
2Reverse grip DB press3,4,4101.5
3Standing DB OH press3,4,4101.5
4ACable pullover3,3,4101.5
4BSkull crushers4101
5Triceps kickback410 (e/a)1211
β€”β€”β€”β€”β€”β€”
51Deadlift3,4,452
2Front squat3,4,481.5
3ASingle leg glute bridge3,3,48 (e/l)1.5
3BHeel raised goblet squat3,3,4121.5
3CSeated calf raise3,3,4151.5
4Bike2,3,4430 fast, 30 rest2

How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, β€œ2A, 2B” represents a superset. A superset involves you completing exercise β€œA” immediately followed by exercise β€œB”.
  3. In the β€œSets” column, the 3 numbers represent the sets assigned to week 1,2 and 3. In most cases the amount of sets will increase across the training block.
  4. In the β€œReps” column, (e/l) stands for β€˜each leg’, (e/a) for β€˜each arm’.
  5. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the β€˜up’, β€˜pause’ and β€˜down’ stages of the exercise. The pause will always be at the highest tension point of the exercise.

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