Bodybuilder gym program

This eventually lead him on a path on how to train like a bodybuilder, how to eat like a bodybuilder, and of course how to recover properly from his bodybuilder workout. I do this for me, not the trophies. He also places a high emphasis on diet and nutrition and attributes muscular physique to his diet. Eating clean is definitely the way to go, which is why I steer toward complex carbs and lean proteins like fish, chicken breast, and sirloin steak. Shoulder day giant set!

Give it a try. It's simple 5 sets of 10 reps with a 60 sec break between super sets. KetoMuscle ketodiet fitness shouldersworkout streetwear shredded officialbetterbodies gaintrick gainz buffblackmen. Daniel Scali set a new Guinness World Record despite chronic pain in his left arm. Tyler Valenzia explains his approach to creating a stronger set of arms. Jump to the routine. View this post on Instagram.

Read article. Want a copy on the go? Exercise 1 of Exercise 2 of Play How to. Exercise 3 of Exercise 4 of Exercise 5 of Exercise 6 of Exercise 7 of Exercise 8 of At the end of each workout you can add in a few sets of isolated exercises if you like, but it's not required by the program. One of the biggest advantages of this set-up is going to be an increased frequency of training. Since you will stimulate so many muscle fibers every other day, you will see a very high release of testosterone, promoting a good degree of muscle mass growth.

Most individuals also find that they become hungrier while following this program, which is representative of the intense nature of it. The drawback to this program is that it's one that a beginner likely shouldn't jump into as it will be intense and could lead to overtraining if you're not careful. It's best to have a month lifting history behind you so you can be sure your body is ready for this stress load. The second con to this set-up is due to the fact that you'll be lifting heavy three times a week - it doesn't lend so well for a lot of other activity, such as heavy sports training.

If you're involved in high-level athletics, it may be better to choose a slightly less demanding program so you don't become overly fatigued. You'll want to aim to perform the 5 X 5 protocol for the core exercises as described above and then cut back on the volume for the accessory lifts. If you know going in you're someone who tends to have difficulty recovering, then you may want to attempt a 3 X 5 set-up first and see how you do.

It can be easy to overtrain on this program if you're not careful. Alternate between workout A and workout B three times a week with at least one day off between sessions. Aim to rest for to seconds between sets of the core exercises and to seconds between sets for the accessory exercises. The next higher volume muscle-building program is German Volume Training. This one is quite similar to the 5 x 5 program in that it too is going to call for a higher set number, but it differs in that it takes the rep ranges much higher to ten reps for each set.

The design of this program is to focus on two main muscle groups per day, alternating between them over the course of three days a week. For someone who has some training behind them, this type of workout can allow you to build muscle mass at an incredibly high pace provided you're following a proper nutritional protocol with it as well.

Some individuals will make the mistake of not looking after their nutrition on this program and it's those people who are at a much higher risk of burning out after a short period of time passes.

If you want to get good results with this program, eating a higher calorie diet will be a must to support the volume. Similar to the 5 x 5, if you're planning on doing a lot of additional activity with this program - sports training, cardio , or otherwise, you may run into some problems.

Typically you will need to reduce everything else you're doing so the body can have enough time to recover and progress The other con of this program is that if you are interested in maximum strength development, it may not be the absolute best idea either. The reason for this is that pure strength gains typically require you to lift in a lower rep range, while this program pushes it a bit further.

There are advanced variations with German Volume Training that bring the rep range lower to allow for more weight. If this is an important issue for you, think about looking into that. For this workout protocol, you are to select one compound exercise for each muscle group and hit it hard with ten sets of ten reps.

Once those have been completed, then you can add a few isolation exercises if you wish but bring them down to only sets of reps. Aim to keep up the pace of the workout by keeping your rest to seconds. Remember that since you are shooting for the higher rep range of 10 reps, you will not be using as high of a weight as you would on a rep protocol, so be sure you adjust your load accordingly.

The workout is broken up into three different days: chest and back, legs and abs, and then shoulders and arms. Take one day off between workouts and have the full weekend for solid recuperation. The third type of volume training program that's catching on rather rapidly is the FST-7 Training Program. The FST-7 name stands for Fascial Stretch Training, which indicates that one of the primary objectives this program attempts to achieve is to stretch the fascia tissue, which is the soft connective tissue that is found surrounding your muscles as well as throughout the rest of the body.

It is primarily responsible for helping to maintain the structural integrity of the body, provide support and protection, as well as work as a shock absorber when you perform activity throughout the day, both in the gym and out. When this tissue is stretched you will see increases in muscle growth. There will be a higher deliverance of minerals, amino acids and oxygen to the tissues. With this set-up, perform seven sets of 15 reps for the last exercise you do for each muscle group.

It's important to keep your rest periods between these sets shorter - right around 30 seconds total. Note: it will be common to adjust the weight downward from what you'd normally use for this particular exercise due to the fact that you are using a much higher total number of sets and the longer rep range will demand that you're not lifting as heavy. The pros to this program beside the obvious better fascia health are that it still allows for a great deal of flexibility on your part with overall structural design.

If you want to specialize in certain body parts you can definitely do so or if you prefer to keep the rest of the program lower in total volume because you don't have the best of recovery rate, you can certainly do that as well. Another pro to this approach is that the higher rep and set range for that one exercise will stimulate the metabolic rate considerably, so whether your goal is muscle building or fat loss, provided you're eating the correct accompanying diet, you can see a boost in results through that manner as well.

Potentially the one con you may see with this approach is, if you struggle with recovery, you may not be able to work out as frequently as you're accustomed after performing this protocol. After time you will likely find that your body adapts, so try not to abandon the program too quickly if this is in fact what you find.

Stick with it and make sure you eat properly and stretching in between sessions without adding too much cardio training to the week overall and you'll likely start seeing results and improvements with the level of fatigue you feel. This is another extremely intense training program so you must always monitor recovery between sessions.

Some people may choose to only employ the FST-7 principle in one of their workouts for a particularly lagging muscle group, while others may try it through all workouts during the week. Do expect more soreness from this program than you may have experienced before and be prepared to adjust and adapt your own schedule based on this.

He'll show you how to eat, how to lift, and how to bring intensity to each and every thing you do. It's an all-out combination of rep schemes, weights, and advanced workout techniques that will radically alter your physique. Unbelievable transformations are Kris Gethin's specialty. In this program, you'll lift four days per week with cardio days between each weight session. DTP follows a unique pyramid protocol where you'll only be doing exercises for each muscle group or body part, but for perhaps hundreds of reps across multiple sets.

There's nothing in the world like it. Your mission is to annihilate the old you and stimulate all the mechanisms that will grow the new you. Type 1, type 2a, type 2b—no muscle fiber will be spared. Day by grueling day, you'll exhaust each of your body's energy systems, leaving you with the only energy source that truly matters: your will. What you know about concepts like training intensity and volume will be challenged, cast aside, and redefined. Learn from four-time Mr. Olympia Jay Cutler's lifetime of experience to build your own massive, ripped physique.

You may not be able to throw around the poundage that he does, but Cutler-level size doesn't come from training with 5-pound dumbbells. Add meat to your body by following Jay's favorite split, workouts, and rep schemes.

Go hard, and get it done! This program isn't for everybody; it's for experienced lifters who are looking to add serious muscle mass.

Your nutrition, supplementation, mindset, and recovery all need to be totally dialed in for this to work. If they're not, Maximum Muscle will bury you. But if they are, then this could be the program that changes everything. This is the plan to get the most out of the least! If you've got a barbell, a few dumbbells, a bench, and a pull-up bar, you've got all you need to build serious strength and the physique to match. This program will give you everything you need to turn your home gym into a true iron pit!

You'll follow a classic muscle-building split: lower body, chest and back, shoulders, and arms. Each day will start with a big lift, then transition to higher-rep accessory work to build muscle where you need it. You'll lift heavy, get a great pump, and love every workout of the week. James "Flex" Lewis became a world champion with the help of bodybuilding coach Neil Hill. But Hill's system isn't just for competitive bodybuilders; anyone can expect substantial muscle growth, with a reduced risk of injury.

Weekly workout cycling forces your muscle fibers to adapt to a new stimulus every time you train a muscle group. Designed by Jacob Wilson, Ph. New techniques such as forced eccentric training, blood flow restriction, and intra-set stretching will make plateaus a thing of the past! Success doesn't happen overnight. It is built day by day, rep by rep, habit by habit. Rise and Grind is a complete muscle-building training and nutrition plan, but it's also a blueprint for a better way of living.

Build positive habits over six weeks, and reap their benefits for a lifetime! Get ready for the education of your lifting life. Designed specifically for students, bodybuilder Steve Cook's muscle-building plan will teach you how to lift, eat, supplement, and grow.

Learn the muscle-building basics, gain mass, and build strong habits for life. Don't let a crazy course load keep you out of the gym. With a four-day body-part split plus three active recovery days, the workout schedule allows you to build serious muscle while budgeting your time to successfully balance fitness, fun, and academics.

Why chase just size or strength when you can have both? Mike Hildebrandt will show you how to balance your workouts across the week to move solid weight while also getting unreal pumps.

This is tough, high-volume training built around the basics, but with cutting-edge techniques like blood flow restriction training BFR as finishers. Before fitness hit the mainstream, back in the 60s and 70s, bodybuilding's Golden Age legends camped out in bare-bones gyms, pumping out set after set of bread-and-butter barbell and dumbbell moves, and flexing in the mirror to ensure symmetry. It worked for them, and it'll work for you, too!

This is for the man who wants it all: Incredible symmetry and serious strength. Unreal definition and an engine that won't quit. Don't just look the part. Be the complete package with Steve Cook as your guide! Tired of chasing gains and getting nowhere? This is the plan for you. You'll follow a time-proven muscle-building split, alternating upper- and lower-body workouts twice a week. Each day will start with a big lift, then transition to higher-rep supersets to give your body a loud and clear message to grow.

This innovative, adaptable training program is for anyone—man or woman, beginner or advanced—who is ready to work both hard and smart. It can help you build your muscular base, cross-train for a sport, or chase serious strength goals!

This three-phase program is designed to add size and strength, maximize fat loss, and improve performance. The workouts are brief and intense and don't require you to take up residence in the gym. You'll pack in serious volume, but you'll still be in and out of the gym in about 30 minutes. This advanced full-body program draws from multiple workout disciplines: HVT, HIIT, cardio, cluster sets, trisets, and other efficient fat-burning techniques.

The best part about 30 Days Out is that Craig is going through it with you, showing you what a tough cut looks like and what you can expect emotionally and physically. Aaron Marino, better known as Alpha M, helps men around the world build style, strength, and substance. This is his plan to get your body where you want it to be, while also laying the foundation for a whole-life transformation.

It's designed to be done in any gym, and can be scaled down for beginning lifters, or done as written for intermediate to advanced lifters. The Bizzy Diet workouts are simple, but serious. You can make this no-BS program work with nothing more than a pair of dumbbells if necessary!

The training focuses on high-intensity interval training and two alternating lifting circuits: upper and lower body. Work hard and get ready to surprise yourself! For seven weeks, you'll perform a wide variety of workouts that help you shred fat in a number of different ways, followed by a one- or two-week maintenance phase designed to help you maintain your results until you decide to start the program again. Chiseled is designed with daily workouts—even two-a-days—but it can also be scaled back to fit your schedule.

Boost your fitness and experience lasting weight loss by working out at home! Over two weeks, you'll perform routines using body weight, bands, kettlebells, and dumbbells in circuits built around variations of the squat and other classic movements.

This allows you to get the benefits of full-body training, like increased calorie burn and greater cardio fitness, while also adding lean muscle!

If you want to change your life, you need a strong reason—and a powerful coach. Hannah Eden is a force of nature, and her popular high-intensity training style simply must be experienced in real time. That's why this program is structured around follow-along video workouts that are tough as hell and all 30 minutes or less. Eden's hybrid training style incorporates body weight, resistance movements, intense cardio, functional fitness, and more to keep you on your toes and burn major fat in a short amount of time.

This comprehensive plan will help you lose weight, build shapely muscle, and take your health and energy where they've never been. Start at your level, let Jamie's daily videos guide you, and watch your body transform! Whether your goal is to bounce back after a pregnancy or begin an exercise routine for the first time, Jamie Eason has the plan to help you take control of your body and boost your energy.

Learn what to eat, when to exercise, and how to find time for fitness as a new mom, all from someone who's done it herself! There's the world of exercise scientists studying in the lab, and then there's the world of trainers and coaches putting people through their paces in the gym. Precious few experts are fluent in both, and Jim Stoppani, Ph.

In this plan, the doctor brings all his scientific knowledge to bear on helping you burn fat ASAP. The program starts with the fundamentals to prime your body, but quickly becomes extremely intense. The type of workouts you do from one week to the next will change dramatically.

There's also twice-daily cardio to kick your metabolism into overdrive and give you the conditioning to power through your training. This innovative exercise plan includes six workouts that combine resistance training and cardio with no equipment needed. For two weeks, you'll perform workouts using bodyweight supersets and intervals built around variations of squats and other classic movements.

This allows you to get the benefits of full-body training, like increased calorie burn and greater cardio fitness, while also adding lean muscle where you could use some! This is the perfect balance of weights and cardio to burn fat away and replace it with lean, defined muscle. If this is your first program, it will change everything.

If you're a seasoned lifter, you'll still be amazed at what you can achieve! Each time-based workout in MetaBurn90 crams a ton of work into a short amount of time. You'll build muscle, improve mobility, and lose weight without sacrificing hours of your life in the gym. As the weeks progress, your muscles will get stronger, your metabolism will skyrocket, and you'll prime your body for lasting health and fitness.

This is the ultimate cutting plan, structured on classic techniques from the Golden Age of bodybuilding. This is not a beginning weight-loss plan; it's for someone who already has a base of training experience and muscle mass, and who is ready to shed fat to reveal the sculpture underneath.

This is a great plan for someone with a little gym experience and a fairly lean physique who's ready to take it to the next level and carve out serious abdominal definition.

Through targeted core work, fat-melting cardio, and strict nutrition, a six-pack can be yours! Transformed is the workout program that corrects the flaws in every other program that hasn't worked for you. It's customizable, simple, effective, and doesn't demand too much of your time. You'll alternate full-body workouts with fat-burning cardio to achieve major results. It isn't just a short-term diet and workout plan—you'll learn healthy habits you can keep for life.

You'll perform three simple strength workouts a week, plus some simple active recovery like walking on two other days. No matter how much you have going on, you can do each workout in this program in less than 30 minutes a day. Use this plan for quick and effective total-body training and transform your physique! Each of these home-friendly workouts requires little to no equipment and features movements you'll recognize from Volume 1 to continue training on your own.

You'll do three brief, intense, and innovative workouts a week, plus a little restorative cardio on two other days for active recovery. Take your functional exercises and total-body routines to the next level as you work out at home, at the gym, or anywhere! Complete your transformation with the final installment of simple yet effective workouts to advance your fitness to its highest level yet.

Each workout is easy to follow and utilizes movements you'll recognize from Volume 1 and Volume 2, plus advanced bodyweight exercises to take your functional fitness to its highest level yet! Some of the training is gym dependent, but you'll get ideas about how to work around equipment hurdles! Julien's weeklong plan burns fat and defines muscle using high-intensity circuit training. The workouts keep you on your toes with dumbbell, barbell, and bodyweight work that emphasizes functional strength.

Repeat the weekly routine for up to 12 weeks or use it between other programs to stay lean year-round. This two-on, one-off plan hits the sweet spot of both frequency and intensity. You'll do weighted work and supersets to make your abs pop, plus circuits for fat loss.

These are short workouts to be attached to your current program, but you'll feel them the next day!