The Perfect Bodybuilding Program - PART 2!

ln my previous article, you learned the basic concepts that exist in the HIT system. This week l will give you two of the best bodybuilding programs for people that will have time to train two or three times per week.
Part 1 | Part 2
Hello again friends. In my previous article, you learned the basic concepts that exist in the HIT system. I answered the best 10 questions that you might have, and as promised, this week l will give you two of the best bodybuilding programs for people who will have time to train 2-or-3 times per week.

So now that you realize why you can trust the HIT system, it's time to give you two different exercise programs. One for people that train twice per week, and the other for people that want to train three times per week. (If you don't know the names of the exercises I give, or how to perform them correctly, go and ask the trainer at the gym. They are getting paid to know them and to show them to you performed perfectly, so it's their obligation to teach them right to you.

It does not matter if you are beginners or advanced bodybuilders. You will benefit from using this program. Of course when I use the word "beginners" I am talking about people who have started bodybuilding no less than 6 months ago. But the more experienced you are with bodybuilding, the easier for you to apply the right HIT principles, and the easier for you to stay focused on your sets. (And that means the easier for you to become bigger).

Just one small notice. People that have experience with HIT training can do just one set instead of two. But the deal is to give 101%, in order to get the BEST advantage in the LEAST time possible. Also, before you read my program I want to tell you one last thing about resting between sets when you use the HIT system. The general "guideline" is to rest until your heart rate starts beating normal again (until you can catch your breath), but if you want me to be more specific, that time usually is:

  • For Quads: 4 min rest
  • For Chest/Back/Shoulders: 3 min rest, and
  • For Biceps/Triceps/Hamstrings/Calves/Traps: 2 min rest
    (For warm up sets 1-2 min rest is enough for all the muscle parts. At that time, you are just "warming" the muscles and not trying to lift the maximum).

So here we go!

spacer
The HIT Program For People That Will Train Twice Per Week
spacer

arrow 1st Monday

Chest

Incline Barbell Press: (2 warm up sets of 15-25), and 2 sets of 5-8

Dumbbell Pullovers: 2 sets of 5-8

Back

Pull-ups (or Front Pull-downs if you are not strong enough to stay at least 30 sec up to the bar): 2 warm-up sets of 15-25 and 2 sets of 5-8
*(When I say 2 warm-up sets, these two sets should be performed in the Pull-down machine, even if you are able to do Pull-ups. Don't do 2 warm-up sets of Pull-ups for 15-25 reps).

Deadlifts: (2 warm-up sets of 15-25 because you have not warmed properly your lower back yet), and 2 sets of 5-8

Triceps

Close-Grip Bench Presses: (1-2 warm-up sets of 15-25), and 2 sets of 5-8

Biceps

Standing Barbell Curls: (1 warm-up set of 15-25), and 2 sets of 5-8

arrow 2nd Monday

Chest

Flat Dumbbell Press: (2 warm-up sets of 15-25), and 2 sets of 5-8

Dumbbell Pull-overs: 2 sets of 5-8

Back

Pull-ups (or Behind the Neck Pull-downs if you can not stay at least 30 sec up to the bar): 2 warm-up sets of 15-25 and 2 sets of 5-8
*(When I say 2 warm-up sets, these two sets should be performed in the Pull-down machine, even if you are able to do Pull-ups. Don't do 2 warm-up sets of Pull-ups for 15-25 reps).

Deadlifts: (2 warm up sets of 15-25 because you have not warmed properly your lower back yet), and 2 sets of 5-8

Triceps

Skull-Crushers: (Or Lying Overhead Triceps Extensions. With EZ-Curl Bar. 1-2 warm up sets of 15-25) and 2 sets of 5-8

Biceps

Preacher Curls:(With EZ-Curl Bar.1 warm-up set of 15-25),and 2 sets of 5-8

arrow 1st Thursday

Quads

Squats: (2 warm-up sets of 15-25), and 2 sets of 5-8

Leg Presses: 2 sets of 5-8

Lying Leg Curls: (1 warm-up set of 15-25 because you have not warmed properly your hamstrings yet), and 2 sets of 5-8

Calves

Seated Calf raises: (2 warm-up sets of 15-25 because you have not warmed properly your calves yet), and 1 set of 5-8

Standing Calf Raises: (Having placed your feet like / shape), 1 set of 5-8

Shoulders

Behind the Neck Barbell Presses (2 warm-up sets of 15-25), and 2 sets of 5-8

Close-Grip Upright Rows (1 warm-up set of 15 because you have not warmed properly your traps yet), and 2 sets of 5-8

arrow 2nd Thursday

Legs

Front Squats: (2 warm-up sets of 15-25), and 2 sets of 5-8

Leg Presses: 2 sets of 5-8

Lying Leg Curls: (1 warm-up set of 15-25 because you have not warmed properly your hamstrings yet), and 2 sets of 5-8

Standing Calf Raises: (2 warm-up sets of 15-25 because you have not warmed properly your calves yet, having placed your feet in a / position), and 2 sets of 5-8

Seated Calf Raises: 1 set of 5-8

Shoulders

Overhead Dumbbell Presses: (2 warm-up sets of 15-25), and 2 sets of 5-8

Wide-Grip Upright Rows: (1 warm-up set of 15 because you have not warmed properly your traps yet), and 2 sets of 5-8


Comments: Here we have a complete program for people who can train only twice per week. Also as you saw, most of the exercises for the same bodyparts are different from week to week. Also it's good since every week has 7 days, to train either 3-or-4 days apart. I used Monday and Thursday but it could be Tuesday and Friday, or Wednesday and Sunday. Just remember to avoid training on days that are closer than 3 days apart.

Also I have grouped four major body parts to work on the same day (Chest/Back/Triceps/Biceps). I did that because I believe that more or less the small muscle groups (Triceps and Biceps), are working indirectly when you work your bigger (Chest and Back). Since you will train only twice per week, it's good do to all these muscle groups on the same day, in order to avoid overtraining them. (So you will train all of them again after 7 days, and that's good because you will give them maximum recuperation, instead of doing half of them on Monday and the other half on Thursday.) Also the small muscle groups are "warm" from their assistance when you worked your bigger, and you don't need many sets in order to "pump" them.

And now let's see a program for people who want to weight train with the HIT system 3 times every week.

spacer
HIT Program For People That Will Train 3 Times Per Week
spacer

1st Monday

Chest

lncline Barbell Press: (2 warm-up sets of 15-25), and 2 sets of 5-8

Flat Dumbbell Press: 2 sets of 5-8

Dumbbell Pull-overs: 2 sets of 5-8

Triceps

Straight Bar Cable Push-downs: (1-2 warm-up sets of 15-25), and 2 sets of 5-8

Close-Grip Bench Presses: 2 sets of 5-8

2nd MONDAY

Chest

lncline Dumbbell Press: (2 warm-up sets of 15-25), and 2 sets of 5-8

Flat Barbell Press: 2 sets of 5-8

Dumbbell Pull-overs: 2 sets of 5-8

Triceps

Cambered Bar Cable Push-downs : (1-2 warm-up sets of 15-25), and 2 sets of 5-8

Skull-Crushers: (Or Lying Overhead Triceps Extensions. With EZ-Curl Bar.) 2 sets of 5-8

1st WEDNESDAY

Back

Pull-ups (or Front Pull-downs if you are not strong enough to stay at least 30 sec up to the bar): 2 warm-up sets of 15-25 and 2 sets of 5-8
*(When I say 2 warm-up sets, these two sets should be performed in the Pull-down machine, even if you are able to do Pull-ups. Don't do 2 warm-up sets of Pull-ups for 15-25 reps.)

Deadlifts: (2 warm up sets of 15-25 because you have not warmed properly your lower back yet), and 2 sets of 5-8

Hamstrings

Lying Leg Curls: (1 warm-up set of 15-25 because you have not warmed properly your hamstrings yet), and 2 sets of 5-8

Biceps

Standing Barbell Curls:(1 warm-up set of 15-25), and 2 sets of 5-8

2nd WEDNESDAY

Back

Pull-ups (or Behind the Neck Pull-downs if you can not stay at least 30 sec up to the bar): 2 warm-up sets of 15-25 and 2 sets of 5-8
*(When I say 2 warm-up sets, these two sets should be performed in the Pull-down machine, even if you are able to do Pull-ups. Don't do 2 warm-up sets of Pull-ups for 15-25 reps.)

Deadlifts: (2 warm-up sets of 15-25 because you have not warmed properly your lower back yet), and 2 sets of 5-8

Hamstrings

Lying Leg Curls: (1 warm-up set of 15-25 because you have not warmed properly your hamstrings yet), and 2 sets of 5-8

Biceps

Preacher Curls: (With EZ-Curl Bar. 1 warm-up set of 15-25),and 2 sets of 5-8

1st FRIDAY

Legs

Squats: (2 warm-up sets of 15-25), and 2 sets of 5-8

Leg Presses: 2 sets of 5-8

Calves

Seated Calf raises: (2 warm-up sets of 15-25 because you have not warmed properly your calves yet), and 1 set of 5-8

Standing Calf Raises (having placed your feet in a / position): 1 set of 5-8

Shoulders

Behind-the-Neck Barbell Presses (2 warm-up sets of 15-25), and 2 sets of 5-8

Traps

Close-Grip Upright Rows (1 warm-up set of 15 because you have not warmed properly your traps yet),and 2 sets of 5-8

2ND FRIDAY

Legs

Front Squats: (2 warm-up sets of 15-25), and 2 sets of 5-8

Leg Presses: 2 sets of 5-8

Calves

Standing Calf Raises: (2 warm-up sets of 15-25 because you have not warmed properly your calves yet, having placed your feet in a / position), and 1 set of 5-8

Seated Calf Raises: 1 set of 5-8

Shoulders

Overhead Dumbbell Presses: (2 warm-up sets of 15-25), and 2 sets of 5-8

Traps

Wide-Grip Upright Rows: (1 warm-up set of 15 because you have not warmed properly your traps yet),and 2 sets of 5-8


Comments: For this program, since you will be able to train three times per week, I prefer to add the small muscle groups that work "indirectly" when you work your bigger. (I explained that again in my previous program for people that have time, or they prefer to train only twice per week.) That's why I add Triceps with Chest (Triceps are working indirectly when you work your Chest), Biceps with Back (the same thing), and instead of working them out twice or more times per week if you used any other split, it's better to work them at the same day. The Biceps and Triceps are almost pre-exhausted when you workout your Back and Chest accordingly. Also I add one exercise for Hamstrings after "Deadlifts" because I believe that since your hams are playing an important part when you do deadlifts, it's a good idea to do this exercise after you finish with your lower back. Finally the two remaining were Legs and Shoulders, and I put them together.

So here you have 2 different programs for every week. Since there are not many exercises that you can use for calves, it's good from 1st to 2nd week to alternate them for better results. Now you have to remember that no one program can be good on a long term basis. You should change this workout every 8-10 weeks by using either heavy weight (and do less reps or less seconds for every set), or the opposite by using lighter weight and perform every set close to 60 seconds. (Whichever as long as it continiously stimulates your body.) Then after your "power" week, you take one week TOTALLY off, and you continue another 8-10 week cycle.

About abs: if you want to know why I did not put them in any program, read my previous article (7th) again. I explained why it is up to you when you will do your abs, and also read the exercises, sets, and reps that I gave you.

Remember, you should be able to finish these two weight training programs (including everything, 5 min stretching, 5 min in any cardio machine, and abs), in 1 hour MAXIMUM. (The best time is around 45-50 min for me.)

As I said in my previous article, I will give you the best mass exercises for every bodypart. Read them carefully, and you will able to make the right adjustments in the future. You have learned so far everything about exercises/sets/reps, for this weight training program, and you won't need to always depend on your "trainer's" advice. KNOWLEDGE IS POWER!

spacer
The Best Mass Exercises For Each Muscle Group
spacer

1) The Best Mass Trap Exercises

a) Upright Rows
b) High Pulls
c) Shrugs

2) The Best Mass Delt Exercises

a) Behind the Neck Presses
b) Dumbbell Presses
c) Military Presses
d) Arnold Presses

3) The Best Mass Lat Exercises

a) Chins
b) Bent Over Barbell Rows
c) Lat Pulldowns to the Chest
d) Lat Pulldowns Behind the Neck
e) T-Bar Rows

4) The Best Mass Lower Back Exercises

a) Regular Deadlifts
b) Weighted Hyper Extensions
c) Still Leg Deadlifts

5) The Best Mass Pec Exercises

a) Flat Bench Presses (Barbell or Dumbbell)
b) lncline Presses (Barbell or Dumbbell)
c) Decline Presses (Barbell or Dumbbell)
d) Dumbbell Pullovers

6) The Best Mass Biceps Exercises

a) Standing Barbell Curls
b) Seated Preacher Curls
c) Close Grip Underhand Chins

7) The Best Mass Triceps Exercises

a) Weighted Dips
b) Close-Grip Bench Presses
c) Skull Cruchers
d) Triceps pushdowns (when pushing the bar straight down)

8) The Best Mass Quadriceps Exercises

a) Squats
b) Front Squats
c) Leg Presses

9) The Best Mass Hamstring Exercises

a) Lying Leg Curls
b) Stiff Leg Deadlifts

10) The Best Mass Calf Exercises

a) Standing Calf Raises
b) Seated Calf Raises
c) Donkey Calf Raises
d) Toe presses on Leg Press Machine

I hope after learning what the HIT system means in my previous article, and also what exercises/sets/reps can give you the best results, from this week's article, you got a complete "profile" of the HIT system. When you will apply these important principles, YOU will start having very productive workouts. Just allow me to remind you again that training in the gym is just 1/4 of what you have to do in order to achieve your highest potential. Remember the three other 3 basic principles which are:

a) Your nutrition
b) Your recuperation
c) Your supplementation

This exercise program in conjuction with the other 3 important perimeters can make you be a bodybuilder that will belong to the "next level." Just do everything right, of what I have told you (new readers can read my previous articles where I discuss in depth the importance of the right nutrition, supplementation and recuperation), and be sure that everybody in your gym will ask you what you did to get such phenomenal results.

ln my next week's article, I am going to tell you the secrets for the perfect supplementation. So far you have learned what supplements work for better recuperation, for more effective workouts, and for fat loss. Next you will learn what supplements you can stack, experiencing perfect results, and what supplements you should NEVER stack together. Cycles, combinations, time frequency, quantity, everything will be discussed in depth next week! Stay tuned!

Part 1 | Part 2