Basic Bodybuilding Training Program
First I must explain that each exercise is only intended to be performed to failure on the very last set. Any sets prior to the last are simply warm-ups. While it’s the working set that makes us grow, we don’t want to overtrain, you’ll easily overtrain if you do all of the sets in this program with optimum intensity. Lastly, make certain that you’re using good form, you can’t expect to hit a home run if you have a crappy swing, well the same applies to lifting.
Monday
Chest/Tri’sIncline Barbell Presses: 3 sets 15/10/8 rep scheme. If you end the last set before failure by mistake, do another set, this is the main mass builder of the day.
Hammer Strength Machine Presses: 3 sets, strive for continuous tension on this exercise.
Incline Dumbell Flyes: 3 sets, really emphesise the stretch.
Cable Crossovers: To tie up any loose ends.
Stretch for 5 minutes.
Skull Crushers: Main mass builder for the triceps. I use a 20/15/10 rep scheme on these. They respond better to high reps.
Dips: great for the lower triceps, make them hard as rocks
Tricep Pushdowns: Just a finisher, go high reps, get a burn and a pump(as if you don’t already have one)
Eat and sleep.
Tuesday
LEG DAY/quads onlyNow it’s time to separate the men from the boys. I do what many consider to be a low volume leg workout, but my legs are bigger than theirs so who you gonna listen to? Do your working sets hard, make yourself want to cry, even puke, and you will spur growth. I also take some ECA before leg day.
Leg press: 4 sets. That’s right, 3 warmup sets, use them to get a pump, then it’s time to get psyched up and push some iron. On my working set I currently do 1080 lbs. I’m not super-strong, most people grossly underestimate how much they can leg press.
Hack Squat: 2 sets, use the first to get a feel for it, then blast em with one hard one, this will really bring in the lower quads and the tear-drop on the inner thigh.
Leg Extensions: 2 sets, your work has already been done if you went hard enough, just mess around and make sure you get a good burn.
GO HOME AND SLEEP
Wednesday: go tan or something, but it’s an off day.
Thursday
Back Day/ oh and bi’s tooDeadlifts: 3 sets. This is the mack daddy of back exercises, these make you GROW, a lot. Your last set should drain you completely, but that’s fine, these are effective enough it’s all you’ll need.
Bent-over rows: 3 sets. Go heavy, but concentrate on the contraction more than the weight.
Something with a cable: 3 sets, I change this every workout, just something that’ll give continuous tension.
Standing Barbell Curls: 4 sets. I do two working sets of these.
Preacher Curls: 2 sets, 1 working
Alternating Dumbell Curls: 2 sets, 1 working
Some of you may require more biceps training, I don’t. You could add another exercise if you wish.
Friday
Hams and shouldersStiff Leg Deadlifts: 2 sets, these will be tough after yesterday, work through it, for your hamstrings sake.
Leg curls: 3 sets, high reps in the 15-20 range
Power Cleans: 3 sets, these dramatically improve shoulder strength, use explosiveness here.
Side Lateral Raises: 3 sets, really go for feel on these, concentrate on those middle delts, shoot for isolation
Side Cable raises: 3 sets, high reps, same concept as above.
Shrugs: 3 sets, don’t forget your traps.
Rest all weekend.
Do calves, forearms, and abs when convnient. I try to hit abs and calves twice per week. Forearms once every other week(mine grow easily). Make sure your nutrition is top notch to ensure high-intensity in your workouts, that is the key to this whole program. On any particular day, if I’m tired after my main bodypart, I’ll sometimes go home and make it up on Saturday. I only do with with arms, hams or delts. Never with back, chest, or quads. I only do early morning cardio during the week. I like to go on really long bike rides on the weekends, for fun and for fitness, it really helps keep the fat off. Good luck.
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