How Did You Get Started?

I used to be really small and under weight. Before I started lifting I was only 145lbs at 6'1" height. I was sick and tired of looking like a bone rack, and had a few friends that trained at the school gym. I decided I wanted to try lifting weights, and my first training session I knew I was hooked.

I loved the burning sensation, and feeling of raw strength. I started spending nights researching training, diet and supplementation here on bodybuilding.com. After a few years of that I had a good grasp on things, but was still eager for more. I decided I wanted to be more than just a fitness enthusiast; I wanted to be a bodybuilder.

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Kyle Fairhurst

What Workout Plan Worked Best For You?

I really switch it up a lot, but my favorite program of all time has been Layne Norton's P.H.A.T. split. I feel I really get the best of both worlds, training my muscles for strength and hypertrophy. I also found that this program helped me maintain a significant amount of strength during contest prep. I modify the exercises from time to time, and make sure I improve on a weekly basis.

Day 1: Upper Power

• Flat Barbell Bench Press: 3 warm up sets of 10-15 reps, 5 sets of 5 reps, 2-3 min rest
• Barbell Rows: 5 sets of 5 reps
• Dumbbell Military Press: 5 sets of 5 reps
• Barbell Shrugs: 4 sets of 5 reps
• Hammer Curl: 4 sets of 5 reps
• Weighted Dips: 3 sets to failure

Day 2: Lower Power

• Back Squat: 3 warm up sets of 10-15 reps, 5 sets of 5 reps, 2-3 min rest
• Front Squat: 5 sets of 5 reps, 2-3 min rest
• Stiff Leg Deadlift: 5 sets of 5 reps, 2-3 min rest
• Standing Calf Raise: 6 sets of 10-12 reps per set

Day 3: Cardio Only

• Stationary Bike or Treadmill: 20 minutes HIIT

Day 4: Hypertrophy Chest/Arms

• Dumbbell Incline Bench: 3 sets of 8-12 reps
• Dumbbell Flat Bench: 3 sets of 8-12 reps
• Cable Crossover: 2 sets of 8-12 reps
• Alternating Dumbbell Curl: 3 sets of 8-12 reps
• Superset:
  Preacher Curls: 2 sets of 8-12 reps
  High Cable Curl: 2 sets of 8-12 reps



• Parallel Bar Dips: 3 sets to failure
• Barbell Skull Crushers: 3 sets of 8-12 reps
• Cable Pressdowns: 2 sets of 8-12 reps

Day 5: Hypertrophy Shoulders/Back/Traps

• Superset:
  Dumbbell Shoulder Press: 3 sets of 8-12 reps
  Seated Dumbbell Side Lateral: 3 sets of 8-12 reps



• Reverse Flyes: 2 sets of 8-12 reps
• Wide Grip Lat Pulldown: 3 sets of 8-12 reps
• Dumbbell One Arm Row: 3 sets of 8-12 reps
• Low Cable Row: 3 sets of 8-12 reps
• Dumbbell Shrugs: 2 sets of 10-15 reps

Day 6: Hypertrophy Legs/Calves

• Barbell Back Squat: 3 sets of 8-12 reps
• Hack Squat: 3 sets of 8-12 reps
• Leg Extensions: 5 sets of 10-15 reps
• Seated Leg Curls: 5 sets of 10-15 reps
• Seated Calf Raise: 4 sets of 8-12 reps
• Standing Calf Raise: 4 sets of 20 reps

Day 7: Cardio Only

• Treadmill: 35 minutes steady state

One minute rest between all sets unless noted otherwise.

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Kyle Fairhurst

What Nutrition Plan Has Worked Best For You?

• 250g egg whites or 35g whey protein
• 60g raw oats

Meal 2:

• 200g chicken/turkey
• 100g whole wheat pasta

Meal 3:

• 2 eggs
• 100g tilapia
• 100g rice
• 50g broccoli

Meal 4:

• 200g chicken breast
• Large mixed greens salad

Meal 5:

• 150g sirloin steak
• 100g sweet potato

Meal 6:

• 250g cottage cheese
• 100g fat free yogurt

Meal 7: Post Workout

• 2 scoops whey protein
• 3 chocolate rice cakes

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Kyle Fairhurst

What Supplements Have Given You The Greatest Gains?

Over the years, I have used many types of supplements. But on a regular basis, I generally stick to creatine monohydrate, whey protein, fish oil and a pre workout. I typically like to train stimulant free, but occasionally I use a product containing stimulants after a hard day's work. I use all supplements sparingly, and I think that has helped to create a hard work ethic and dedication to myself and training.

Morning:

• Controlled Labs Orange Triad: 3 tabs
• Magnum Nutraceuticals Performance Greens: 1 serving

Morning & Evening:

• Controlled Labs Fish Oil: 2000mg

Pre Workout:

• ThermoLife C-BOL: 6 caps

Post Workout:

• Xtreme Formulations Ultra Peptide Whey: 2 serving

Why do you love Bodybuilding?

I believe that bodybuilding is one of the most difficult sports out there, both mentally and physically. It takes a lot of dedication to stay on track with diet and training when energy levels run real low during contest prep. I believe it has truly made me a stronger person, and I have proven to myself just how much mental strength I really have. Not only is it that tough, but it is something you need to stay on top of 365 days a year.

What Motivates You To Follow A Healthy Lifestyle?

I get motivated by seeing constant progression and changes in my body. A good friend of mine and WNBF pro Fernando Cipriani is always there to help with advice and any training tips. I also have a great coach and friend who is also a natural bodybuilder named Shawn. Shawn is my go to guy and is always there for me. My friends and family are always very supportive and I couldn't do it without them.

What Made You Want To Achieve Your Goals?

After all of the countless hours in the gym and all of the hard work I put in, I wanted to challenge myself and take it to a whole new level. I decided being in the gym just wasn't enough; I wanted to compete and be on stage like the pros.

After my first competition I was hooked, nothing else had ever been that much fun or that satisfying. I knew from that point on, I was a bodybuilder.

What Are Your Future Bodybuilding Plans?

Right now I am currently in the off-season, and plan to stay off-season for a couple of years. I need to improve some weak points and gain some clean mass before I step on stage again. I plan on hitting the stage around 2015, possibly sooner or later depending on my progress.

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Kyle Fairhurst

What One Tip Would You Give Other Bodybuilders?

Do yourself a favor and buy a few nutrition books. Girth Control by Alan Aragon is a fantastic book, and really eye opening. Also, see what works for you. Far too many people follow someone else's workout program or diet, when ideally your program should be different and specific to you.

Who Are Your Favorite Bodybuilders?

Layne Norton has been a long time favorite of mine. He's a brilliant man, and a great bodybuilder. He also gives out a lot of advice for free on the bodybuilding.com forums. I've also had the pleasure of meeting him in person at the Arnold Classic and he was a very well spoken and friendly person.

What Features Do You Use On Bodybuilding.com?

I love the forum here on Bodybuilding.com. There are plenty of intelligent individuals, and you can learn a lot just from conversation and interacting with the community. It is great to meet others that have the same goal in mind, and share the same passion as me. My favorite section of the boards is the contest prep section, and supplement section.

More Bodybuilder Profiles:

:: Current Amateur Of The Week.
:: Other Previous Amateurs Of The Week.
:: Teen Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.

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