Bodybuilding.com Information Motivation Supplementation
in:
Hardcore Training Routines!

When it comes to bodybuilding, hardcore is more. It's a mentality, a way of living. For hardcore lifters, it means training as hard as you possibly can without all the fancy trimmings.

By: AnimalPak

Reprinted with permission from Animalpak.com.

Here are some awesome training routines for mass building results! Use the printable logs to keep track of how many sets/reps you did on every exercise! To gain unbelieveable results, use Universal Nutrition's Animal series products (ex. Animal Pak, Animal Cuts, Animal Snak...).

Click Here To Check Them Out!


Training Routine # 1 - Intro To Bodybuilding

Routine Notes

Warm up on a stationary bike for five minutes before each training session. This routine should familiarize you with some solid exercises. Strict adherence to this routine can result in significant gains in size and strength in a relatively short amount of time. This entire routine, including cardio, should take about 60 minutes. Emphasize smooth movements and proper form. The amount of weight used should only be of secondary concern.

Cycle: 3 Days Per Week
Level: Novice To Intermediate
Goal: Introduction To Bodybuilding

Legs

Leg Presses: 3 Sets x 12 Reps
Leg Curls: 2 Sets x 12 Reps
Standing Calf Raises: 2 Sets x 12Reps

Chest/Shoulders

Flat Barbell Bench Presses: 2 Sets x 10 Reps
Barbell Shoulder Presses: 2 Sets x 10 Reps

Back

Front Pulldowns: 2 Sets x 10 Reps
Barbell Rows: 2 Sets x 10 Reps

Arms

Barbell Curls: 2 Sets x 10 Reps
Lying Tricep Extensions: 2 Sets x 10 Reps

Other

Ab Crunches: 2 Sets x 10 Reps
Aerobic Training: 20 minutes of low intensity aerobic

Schedule

Monday: On
Tuesday: Off
Wednesday: Repeat
Thursday: Off
Friday: Repeat
Saturday: Off
Sunday: Off


Training Routine # 2

Routine Notes

This is a general outline, not including warm-up sets. Be sure to stretch thoroughly before training. "I make sure I'm totally prepared for heavy sets, and may do two to four lighter sets before the max sets to prepare physically and mentally." From week to week, reps may also change, as well as the order of exercises (e.g., shrugs and deadlifts before rows and chins on back day). "While I use heavy weights, I make sure to do my exercises as strictly and safely as possible. My pre-contest and off-season weight training routines are similar. Because of the added motivation of an upcoming contest, I'll generate more intensity, with a more conscious effort towards contracting the muscles. I may drop or add exercises, but these changes will be relatively minor. I strive to handle the same weights I would in the off-season, as this is crucial to maintaining muscle during a pre-contest period."

Cycle: One Day Off, One Day On, Two Days Off, Repeat.
Level: Intermediate To Advanced
Goal: Muscle Strength And Size

Monday - Chest/Shoulders/Triceps

Chest

Incline Bench Presses: 2 Sets X 8 Reps
Dumbbell Presses: 2 Sets X 8 Reps
Incline Flyes: 2 Sets X 8 Reps
Flat Bench Presses: 2 Sets X 8 Reps
Cable Crossovers: 2 Sets X 15 Reps

Delts

Machine Rear Laterals: 3 Sets X 10 Reps
Side Laterals: 3 Sets X 10 Reps
Machine Laterals: 3 Sets X 10 Reps
Seated Presses: 2 Sets X 6 Reps

Triceps

Overhead Tricep Extensions: 3 Sets X 12 Reps
Lying Tricep Extensions: 3 Sets X 12 Reps

Arms

Ab Crunches: 3 Sets X 15 Reps

Tuesday - Legs/Calves

Legs

Squats: 4 Sets X 6-15 Reps
Lying Leg Curls: 4 Sets X 15 Reps
Sissy Squats: 4 Sets X 15 Reps
Stiff Leg Deadlifts: 4 Sets X 15 Reps

Calves

Standing Calf Machine: 4 Sets X 15 Reps
Seated Calf Raises: 4 Sets X 15 Reps

Abs

Reverse Ab Crunches: 3 Sets X 15 Reps

Wednesday - Off

Thursday - Back/Biceps

Back

Barbell Rows: 3 Sets X 6-8 Reps
Dumbbell Rows: 3 Sets X 8 Reps
Seated Cable Rows: 3 Sets X 10 Reps
Chins: 3 Sets To Failure
Deadlifts: 2 Sets X 6-8 Reps
Shrugs: 4 Sets X 15 Reps

Biceps

Preacher Curls: 3 Sets X 8 Reps
Seated Dumbbell Curls: 3 Sets X 8 Reps

Abs

Ab Rope Crunches: 3 Sets X 15 Reps

Friday - Off

Saturday - Off

Sunday - Repeat


Training Routine # 3

Routine Notes

With my basic movements, I never fall below 8-10 reps. I want my major muscle groups to work hard and grow. The actual amount of weight I use is always secondary. Concentrate on getting a the right contraction and burn. The pump is what's important. So pay attention: strict form is extremely important.

Cycle: Two Days On, One Day Off, One Day On, One Day Off, One Day On, One Day Off.
Level: Intermediate
Goal: Muscle Strength And Size

Monday - Chest/Biceps

Chest

Dumbbell Presses: 4 Sets x 8 Reps
Flat Bench Presses: 4 Sets x 8 Reps
Flat Dumbbell Flyes: 3 Sets x 8 Reps
Cable Crossovers: 2 Sets x 12 Reps

Biceps

Barbell Curls: 3 Sets x 8 Reps
Close EZ Bar Curls: 3 Sets x 8 Reps

Tuesday - Legs

Legs

Leg Curls: 4 Sets x 10 Reps
Leg Extensions: 4 Sets x 10 Reps
Leg Presses: 4 Sets x 12 Reps
Squats: 4 Sets x 12 Reps
Stiff Legged Deadlifts: 4 Sets x 12 Reps

Wednesday - Off

Thursday - Back/Calves

Back

Barbell Shrugs: 3 Sets x 10 Reps
High Pulls: 3 Sets x 10 Reps
Rear Shrugs: 3 Sets x 10 Reps
Reverse Barbell Rows: 3 Sets x 10 Reps
T-Bar Rows: 3 Sets x 10 Reps
Dumbbell Rows: 3 Sets x 10 Reps

Calves

Standing Calf Raises: 4 Sets x 12 Reps
Seated Calf Raises: 4 Sets x 12 Reps

Friday - Off

Saturday - Shoulders/Triceps

Shoulders

Machine Laterals: 3 Sets x 10 Reps
Dumbbell Laterals: 3 Sets x 10 Reps
Side Dumbbell Laterals: 3 Sets x 10 Reps

Triceps

Dumbbell Presses: 3 Sets x 10 Reps
Tricep Pressdowns: 3 Sets x 10 Reps
Barbell Presses: 3 Sets x 10 Reps

Sunday - Off


Training Routine # 4

Routine Notes

Though this routine looks deceptively simple (the heaviest weights aren't used), believe me, it's not so easy. This routine looks to maximize your pump and your results. Keep your rest period between each to a minimum (no more than 30 seconds). It should produce nice size, shape and overall definition.

Cycle: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off
Level: Advanced
Goal: Muscle Size, Shape, And Definition

Monday - Chest/Shoulders

Chest

Decline Smith Presses: 2 Sets x 12 Reps
Flat Hammer Presses: 4 Sets x 25 Reps
Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts

Seated Dumbbell Presses: 1 Set x 25 Reps
Reverse EZ Bar Presses: 1 Set To Failure
Seated Dumbbell Side Laterals: To Failure

Tuesday - Quads/Hams

Quads (2 Full Rotations)

Leg Presses: 4 Sets x 25 Reps
Horizontal Leg Presses: 1 Set x 40 Reps
Leg Extensions: 1 Set x 40 Reps

Hams

Leg Curl Machine: 3 Sets To Failure

Wednesday - Off

Thursday - Back/Shoulders/Traps

Back

Pull-ups: 3 Sets x 12 Reps
Dead Lifts: 3 Sets x 10 Reps
Dumbbell Rows: 3 Sets x 10 Reps
Lat Pulldown: 3 Sets x 10 Reps

Rear Delts

Rear Delt Machine: 2 Sets x 25 Reps

Traps

Barbell Shrugs: 3 Sets x 12 Reps
Dumbbell Shrugs: 3 Sets x 12 Reps
Upright Rows: 3 Sets x 12 Reps

Friday - Arms/Calves

Biceps

Standing Dumbbell Curls: 2 Sets x 10 Reps
Dumbbell Drag Curls: 1 Set x 20 Reps
Incline Hammer Curls: 1 Set x 15 Reps

Triceps

Close-Grip Benches: 1 Set x 25 Reps
Tricep Press Downs: 1 Set x 25 Reps
Double Arm Kickbacks: 1 Set x 25 Reps
Bench Dips: 1 Set To Failure

Calves

Seated Calf Raises: 3 Sets x 15 Reps
Donkey Calf Raises: 3 Sets x 15 Reps

Saturday - Off

Sunday - Repeat


Training Routine # 5

Routine Notes

This routine is short and sweet. It's perfect for bodybuilders who want a break out of a stale routine or for those who want to maximize their results in the shortest period of time. This program is great for novices and experienced bodybuilders alike. It involves basic strength movements. There's nothing fancy here. The real effectiveness lies in the specific combination of movements. Each day incorporates specific movements in the right sequence that will help you grow. I emphasize heavier weights with absolute strict form. Unless noted, you'll perform 5 sets for each exercise. Each successive set gets progressively heavier and you'll follow this pattern: 1st set, 8 reps; 2nd set, 6 reps; 3rd set, 4 reps; fourth set, 2 reps; and fifth set, 50% of the weight of the 1st set to failure. In addition to the program outlined below, there's 20 minutes of cardio after each workout, ten minutes of stretching before and after you finish training.

Cycle: 4-Day Split, Two Days On, 1 Day Off, Two Days On, Two Days Off
Level: Intermediate To Advanced
Goal: Muscle Size, Strength

Monday - Quads/Hams

Squats
Leg Curls
Leg Extensions
Abs

Tuesday - Back/Calves

Deadlifts
Shrugs
Toe Raises (5 sets of 12 reps)

Wednesday - Off

Thursday - Back/Biceps

Behind-The-Neck Pulldowns
Front Lat Pulldowns
Seated Rows
Bicep Curls (Straight Bar)
Preacher Curls
Alternate Seated Dumbbell Curls
Abs

Friday - Chest/Triceps

Flat Bench Presses
Incline Bench Presses
Incline Dumbbell Presses
Dips
Tricep Cable Pushdowns
Toe Raises (5 sets of 12 reps)

Saturday - Off

Sunday - Off


Training Routine # 6

Routine Notes

The following basic routine is based on a training program that I have used with great success. With this routine, you have three days of rest per week and four training days total. While that sounds pretty easy, if you attack the weights with intensity, you'll see dramatic changes. Stick to rep schemes between 6-10 for each set. You can easily modify this program to meet your specific needs by adding sets and different exercises. Good luck at putting together the routine that just might make you a champion.

Cycle: Four Day Split, Three Days Off
Level: Intermediate
Goal: Muscle Size

Monday - Chest/Biceps

Chest

Bench Presses: 3 Warmup Sets
Bench Presses: 3 Sets
Incline Dumbbell Bench Presses: 3 Sets
Incline Flyes: 3 Sets

Biceps

Barbell Curls: 3 Sets
Dumbbell Curls: 3 Sets
Concentration Curls: 3 Sets

Tuesday - Legs

Legs

Stationary bike, 10 minutes, warm up

Hamstrings

Seated Leg Curls: 3 Sets
Stiff-Leg Deadlifts: 3 Sets
One-Leg Leg Curls: 3 Sets

Quads - 9 sets

Squats: 3 Sets
Leg Presses: 3 Sets
Leg Extensions: 3 Sets

Wednesday - Off

Thursday - Back

Back - 18 sets

Pullups: 3 Sets, Warmup
Barbell Rows: 3 Sets
Seated Rows: 3 Sets
One-Arm Dumbbell Rows: 3 Sets
Deadlifts: 3 Sets
Barbell Shrugs: 3 Sets

Friday - Off

Saturday - Shoulders/Triceps

Shoulders - 12 sets

Dumbbell Presses: 3 Sets, Warmup
Dumbbell Presses: 3 Sets
Front Barbell Presses: 3 Sets
Bent-Over Dumbbell Laterals: 3 Sets

Triceps - 9 sets

Cable Pushdowns ("V" Bar): 3 Sets
Close-Grip Bench Presses: 3 Sets
Overhead Dumbbell Presses: 3 Sets

Sunday - Off

Thanks,

Hardcore Training Routines!

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To AnimalPak's Main Page

Back To The Articles Main Page.

Related Articles
Nutrition 101: Eat To Build Lean Muscle
30 Days Out: Craig Capurso's Extreme Cut Trainer
Ask The Muscle Prof: Is Bulking Really Necessary?



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

2 Ratings

0

Comments

Showing 0 - 0 of 0 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Showing 0 - 0 of 0 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com