- 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
MONDAY: LEGS
Leg Press 3 x 10-15 reps
Squats 3 x 8-12 reps
Hack Squat Machine 3 x 10-15 reps
*do the Hack Squats as One- and One-Half Reps. This means go all the way down below parallel with your quads, then come half way up, then all the way back down, and then all the way up. This equals 1 repetition.
Stiff-Legged Deadlift 3 x 12 reps
Leg Extensions 3 x 12 reps
Abs 8 sets of 25-50 (use any variety of exercises you want)
TUESDAY: BACK, DELTS, BICEPS (LIGHT DAY)
One Arm DB Row 3 x 8-10 reps
Pulldowns 3 x 8-12 reps
Seated Cable Row 3 x 8-12 reps (or do any seated machine row)
DB Lateral Raise 3 x 10 reps each way (bent-over lateral, side lateral, front raise)
Cable Curl 3 x 8-12 reps
Incline DB Curl 3 x 8-10 reps
Calf Raises 6-8 sets of 15 reps on any combination of machines
WEDNESDAY: CHEST, TRICEPS
Incline DB Press 4 x 6-10 reps
Flat Dumbbell Press 4 x 8-12 reps
Pec Deck 3 x 8-12 reps
Triceps Pushdowns 4 x 8-12 reps
Lying Triceps Ext 4 x 10-12 reps
Abs 6 sets of 15-25 reps
THURSDAY: LEGS (GLUTE EMPHASIS)
Romanian Dead Lift 3 x 10-15 (superset with next exercise)
Wide Leg Press 3 x 10-15
Leg Curl 3 x 6-8 (superset with next exercise)
Walking Lunge 3 x 12-15 steps with each foot
Leg Extension 3 x 12 (superset with next exercise)
Smith Machine Squat 3 x 12 non-lock
Calf Raises 6-8 sets of 15 reps on any combination of machines
FRIDAY: DELTS, BACK, BICEPS, TRICEPS
Shoulder Press 3 x 6-10 (superset with next exercise)
Lat Pulldowns 3 x 8-12 reps
Upright Row 3 x 8-10 (superset with next exercise)
Straight-Arm Pulldowns 3 x 10-12 reps
Bent Over Laterals 3 x 10-12 (superset with next exercise)
Seated Cable Row 3 x 8-12 reps
Barbell or EZ Curl 3 x 6-10 reps (superset with next exercise)
Close Grip Bench Press 3 x 6-10 reps
Concentration Curl 2 x 10-12 reps
Dips or Triceps Dips 2 x 10-15 reps
Abs 8 sets of 25-50 (use any variety of machines or exercises you want)