- Blueprints for Success
- Training for Figure and Fitness
- Training Programs for Mass and Power
- Training Programs for Maximum Muscular Development
- Intermediate Training Program #1 (Complete Development of All Muscle Groups)
- Intermediate Training Program #2 (Muscle Size Building)
- Intermediate Training Program #3 (Back to the Basics for Maximum Muscle Size)
- Intermediate Training Program #4 (Continuous Quality Improvement for the Natural Athlete)
- Contest Training Programs
- Specific Bodypart Training
(Start 12-16 Weeks Out from Your Contest – Continue to build muscle while you gradually reduce bodyfat.)
First 4 weeks, train 2 days on, 1 day off, next 4 weeks, train 4 days on, 1 day off.
Day #1: Legs
Day #2: Chest / Triceps
Day #3: off
Day #4: Shoulders / Biceps / Legs (feeder workout)
Day #5: Back
Day #6: off
Start over
DAY #1 – LEGS / CALVES
1. Squat – Pyramid 5 sets x 12 / 10 / 8 / 6 / 4-6 reps
2. Leg Press or Hack Squat 4 x 10 – 16 reps (you may want to increase 2 reps per workout here)
3. Leg Extension 3 x 12 – 15 reps
4. Superset #4 and #5 4. Leg Curls 3 sets x 10 – 12 reps
5. Lunge or Straight Leg Dead Lift 3 sets x 10 – 12 reps
6. Superset #6 and #7 Seated Calf Raise 5 x 10 – 12 reps and Free Standing (no weight) Calf Raises 5 x 25 – 50 reps (OUCH!)
Day #2 Chest, Triceps, Calves
1. Bench Press (pyramid) 5 sets x 12 / 10 / 8 / 6 / 4-6 reps
2. Incline DB Press 3 sets x 6 – 8 reps constant weight. First session do 6 – 6 – 6 and gradually add reps and earn stars until you get to 8 – 8 – 8 then add weight and start back at 6. If you get bored adding reps, reduce rest time between sets to earn additional “stars.”
3. DB Flyes 3 x 8 – 12 reps.
4. DB Pullovers 3 x 8 – 12 reps
5. Close Grip Bench Press (pyramid) 4 x 12 / 10 / 8 / 5 – 7
6. & 7. Super Set – Triceps Pushdown and Dips 3 x 6 – 12 reps each – constant weight no rest between exercises, rest only after both exercises have been performed.
8. Heavy Calf Raises 4 x 8 – 12
9. Light Calf Raises or Donkeys 4 x 15 –20 reps
Day #3 Off
Day #4 – Shoulders / Biceps
1. Military Press - Pyramid 4 sets x 12 / 10 / 8 / 6 – 8 reps
2. DB or Machine Laterals 3 x 8 – 12 reps
3. DB or Cable Bent Laterals 3 x 8 – 12 reps
4. Barbell Curl 4 x 12 / 10 / 8 / 6 – 8
5. Incline DB Curl 3 x 8 – 10
6. Machine Curl or Preacher Curl 2 x 8 – 12
Day #5 – Back
1. Chins – 4 sets up to 12 reps per set. (If you ever get to 12 reps on all 4 sets, start reducing rest periods or add weight.)
2. Dead Lifts - 3 sets 10 reps (add weight each set but stay at ten reps per set) Concentrate on perfect form and add weight very gradually in 5-lb. increments each week. You can do a compound Deadlift and Shrug movement instead of regular Deadlifts if you wish to stress traps a little more.
3. Bent Rows or T-Bar Row – 4 sets pyramid 12 / 10 / 8 / 6-8
4. Reverse Grip Front Pulldowns or 1 Arm DB Row 3 x 8 – 12
5. Straight Arm Pullovers 3 x 10 – 12 (lie on a bench length wise – keep arms straight)
6. 10 minutes of abs
