Beginner Workout
Day OneTreadmill, Bike or Stepper
8-12 minutes (warm-up)
Leg Press
8-12 reps (light warm-up)
Leg Extension
3 sets of 8-12 reps, supersetted with...
Good Mornings
3 sets of 8-12
Ab Crunch
50 reps (in as many sets as necessary)
Day Two
Treadmill, Bike or Stepper
8-12 minutes (warm-up)
Incline DB Press
8-12 reps (light warm-up)
4 sets of 12/9/6/3-4
Bench Press
3 sets of 8-12 reps
Dumbell Laterals
3 sets of 8-12 reps
Alternate DB Curls
3 sets of 8-12 reps
Calf Press
4 sets of 20 reps
Day Three
Treadmill, Bike or Stepper
8-12 minutes (warm-up)
Front Lat Pulldowns
4 sets of 8-12 reps
Undergrip Bent Row
4 sets of 8-12 reps
Kneeling Db Shrugs
3 sets of 8-12 reps
Lying Tricep Extensions
8-12 reps (light warm-up set)
3 sets of 8-12 reps
Leg Raise/Crunches
25 reps in each exercise, (in as many sets as necessary)
Schedule:
| Monday: | workout one |
| Tuesday: | workout two |
| Wednesday: | off |
| Thursday: | workout three |
| Friday: | workout four |
| Saturday: | off |
| Sunday: | off |
Repeat
Eat to Support Growth
Fueling the body for muscle growth is not like being the chief engineer of a corny sci-fi starship. You cannot "divert all power to primary thrusters" when necessary. The needs of evolution have mandated exactly how the human body prioritizes its energy usage. Unfortunately, huge muscle size is NOT high on the list of what the body has been programmed for.
Evolution has dictated that "lean and fast" is more important for survival than "huge and powerful." Primitive man has set the genetic platform for us. Screaming and popping a gnarly most-muscular pose might scare off a hungry Bengal tiger but the odds are that the local Mr. Cave-Dweller winner will be dinner while his considerably faster friend lives to be chased another day. Building the unusually large muscle size bodybuilders demand requires us to outsmart these previously firm genetic setpoints.
The chief way to accomplish this is by eating large quantities of nutritious food. There is not a top bodybuilder on the planet that does not amaze his non-training friends with his huge appetite. This being the case, three square meals following the basic food pyramid falls painfully short when your goal is building scary levels of muscle. The profound demands of an intense training program require large protein consumption (approximately two to three grams per pound of bodyweight) as well as a large calorie intake (15-22 grams per pound of bodyweight) just to maintain their muscle mass. Making sure that all of your nutritional bases are covered, is the surest way to take your physique to a new level.
Intermediate Advanced WorkoutWorkout OneTreadmill, Bike or Stepper 8-12 minutes (warm-up) Front Squat 8-12 reps (light warm-up) 4 sets of 10-15/8-12/6-10/6-10 reps Glute-Ham Raise 3 sets of 8-12 reps Leg Extension 2-3 sets of 8-12 reps Leg Press (rest-pause style) 2 sets of 15-20 reps DB Laterals 4 sets of 8-12 reps Press-Behind-Neck 4 sets of 8-12 reps Seated Calf Raises 4 sets of 8-12 reps Donkey Calf Raise 2 sets of 25 reps Crunch 50 reps Workout Two Treadmill, Bike or Stepper 8-12 minutes (warm-up) Incline Press 8-12 reps (light warm-up) 6 sets of 12/9/6/6/3-4/1-3 reps |
