Randy's Advanced Muscle-Building & Fat Loss Training Regimen.

I am following an Intermediate 4-day Split modified for Advanced Training so I can train body parts more frequently to cycle my weight and rep scheme and also to vary the exercises and technique.
I am following an Intermediate 4-day Split modified for Advanced Training so I can train body parts more frequently to cycle my weight & rep scheme and also to vary the exercises and technique.

My cardio volume, diet, type of training, supplement intake and frequency reflects my experience and fitness objective: to gain muscle and lose fat in preparation for a bodybuilding contest.

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SUNDAY - Light-Low "Slow" Reps or Light-High "Quick" Reps (lower back)

Abs: Triset (one or two sets each) - Floor or Roman Chair Crunches, Lying Leg Raises or Reverse Crunches or Hanging Leg Raises, Floor Oblique Crunches or Oblique-Leg Raise Crunches or Hanging Oblique Leg Raises

Lower Back: (6 sets) - Good Mornings or Weighted Barbell Back Extensions (3 sets), Dumbbell Dead Lifts (3 sets) 45 minutes Cardio: Walking 4.0-4.5 mph on treadmill at 4-6% grade averaging a 15-minute mile to maintain at least 60% intensity of my max heart rate

MONDAY - Heavy-Explosive Low Reps (Compound exercises that uses maximal weight- usually barbell and dumbbell free weight movements)

Chest: (6 sets) - Inclined Bench Press (2 sets), Decline Dumbbell Press (1 set), Flat Bench Press (1 sets), Weighted Dips (1 set), Dumbbell Flyes (1 set)

Shoulders: (6 sets) - Barbell Press in front or behind Neck or Cybex Press (2 sets), Leaning Cheat Dumbbell Lateral Raises (2 sets), Bent-Over Lateral Raises or BodyMasters Rear Delt Machine (2 sets)

Traps: (4 sets) - Barbell Shrugs (2 sets), Smith Machine Shrugs Behind (2 sets)

Biceps: (5 sets) - Barbell Curls or Kampered Bar/Dumbbell Preacher Curls (3 drop sets making it one giant set), Incline Dumbbell Curls (2 sets), Standing Dumbbell Curls (1 set), Hammer Curls (1 set)

Forearms: (3 sets) - Reverse Barbell Curls (1 set), Barbell or Dumbbell Wrist Curls (1 set), Kampered Bar Extensor Wrist Curls (1 set)

Triceps: (5 sets) - Weighted Dips (1 set), Close-Grip Bench Press (1 set), Seated Dumbbell Extensions (1 set), Kampered Bar Lying Extensions (skull-crushers) (1 set), Bench Dips or Cybex Pushdowns (1 set)

20 minutes Cardio: See above

TUESDAY - Heavy-Explosive Low Reps

Abs: See Sunday

Calves: (5 sets) - Seated Calf Raises (3 sets), Standing Calf Machine Raises (2 sets)

Back: (6 sets) - Pull-Ups (palms down, palms up or neutral) (1 set), Bent-Over Barbell Rows or One-Arm Hammer Rows (2 sets), T-Bar Rows (2 sets), Dumbbell Rows (1 set)

Quads: (6 sets) - Squats (2 sets), BodyMasters Squats or Smith Machine Squats (2 sets), Hack Squats or Leg Extensions (2 sets)

Hams: (6 sets) - Seated Leg Curls (3 sets), Cybex One-Leg Curls (3 sets)

20 minutes Cardio: See above

WEDNESDAY - Heavy-Explosive Low Reps (lower back)

Abs: See Sunday

Lower Back: (3 sets) - Deadlifts

45 minutes Cardio: See above

THURSDAY - Light-Low "Slow" Reps or Light-High "Quick" Reps (Isolation exercises that refine muscle tension - usually cable, machine and [single arm] dumbbell movements)

Chest: (6 sets) - Decline Dumbbell Press (1 set), Incline Bench Press (1 set), Flat Bench Press (1 set), Dumbbell Flyes (2 sets), Cable Flyes (1 set)

Shoulders: (6 sets) - Front Barbell or Dumbbell Raises (2 sets), High Side Lateral Raises (2 sets), Rear Lateral Raises face down on incline bench (2 sets)

Traps: (4 sets) - Cable Upright Rows (1 set), Smith Machine Upright Rows (1 set), Seated Dumbbell Shrugs (2 sets)

Biceps: (5 sets) - Dumbbell or Cable Concentration Curls (2 sets), High Cable Curls (1 set), Lying Dumbbell Curls (1 set), Reverse Standing Cable Curls or Dumbbell Curls face down on incline bench (1 set)

Forearms: (3 sets) - Reverse Dumbbell Curls (1 set), Standing Cable Wrist Curls or Preacher Dumbbell Wrist Curls (1 set), Dumbbell Extensor Curls

Triceps: (5 sets) - Dumbbell Kickbacks (2 sets), Standing Rope Extensions (2 sets), Rope or Straight Bar Pushdowns (1 set)

20 minutes Cardio: See above

FRIDAY - Light-Low "Slow" Reps or Light-High "Quick" Reps

Abs: See Sunday

Calves: (5 sets) - Seated Calf Raises (3 sets), Standing One-Leg Machine Calf Raises (1 set), One-Leg Standing Calf Raises with body weight (1 set)

Back: (6 sets) - High (standing) or Low (lying) Cable Pullovers (2 sets), Pull-downs Behind Neck (2 sets), Seated Cybex or Standing One-Arm Cable Rows (2 sets)

Quads: (6 sets) - Leg Extensions (2 sets), Squats (1 set), Front Squats (1 set), Stationary or Walking Lunges (2 sets)

Hams: (6 sets) - Stiff-leg Deadlifts (2 sets), One-leg Standing Curls (2 sets), One-leg Lying or Seated Curls (2 sets)

20 minutes Cardio: See above

SATURDAY - REST

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NUTRITION

I was following a 40% protein, 40% carbohydrate and 20% fat ratio from a 2,500-calorie diet plan since mid February to May 2002. My weight has gone from 199-to-188 pounds and body fat from 15% to 10%. Since June I have increased my protein and decreased my carbohydrates by following a 45% protein, 35% carbohydrate and 20% fat ratio with the same amount of calories to gain muscle and lose fat. It seems to be working very well in conjunction with my training plan. I am preparing for my first-ever Masters Ironman bodybuilding contest this October in Bellevue, Washington to celebrate life at 40!

Below is a typical menu plan I usually follow. Below the Diet Menu 1 plan is an example of a high-fat day (Diet Menu 2) BUT controlled because it is still within my diet calorie range of 2,600-to-2,700! Note the calorie and ratio difference of each diet menu. Not bad while including not one but two Big Macs, although it is a very rare occasion!

Diet Menu 1 - High Protein, Low Carb, Moderate Fat

Meal
Items
Protein
Carbs
Fat
1
2 servings Oatmeal, 1 cup skim milk, 2 scoops protein mix
66
76
10
2 (pre-workout)
8 oz orange juice, 2 scoops protein mix
56
33
5
3 (post-workout)
8 oz orange juice, 1 scoop protein mix, 2 servings salad mix, 3 egg whites, 2 TB light dressing, 6 oz chicken breast
75
43
17
4
2 servings salad mix, 6 oz tuna, 2 oz low-fat mozzarella cheese, 2 TB light dressing,1 cup low-fat cottage cheese
62
22
15
5
1 slice of bread, 1 TB reduced fat peanut butter, 2 scoops protein mix in water
52
32
12
TOTALS
CALORIES: 2,595
RATIO %: 48 - 32 - 20
310
206
59

Diet Menu 2 - High Protein, Low Carb, High Fat

Meal
Items
Protein
Carbs
Fat
1
12 oz skim milk, 2 scoops protein mix
67
20
5
2
2 McDonald's Big Macs
50
92
52
3 (pre-workout)
8 oz orange juice, 2 scoops protein mix
56
33
5
4 (post-workout)
8 oz. orange juice, 1 scoop protein mix, 1 taco shell, 1 pound 4% ground beef, 1 serving salad mix, 2 oz deli turkey breast
64
42
13
5
2 scoops protein mix in Crystal Light
55
5
5
TOTALS
CALORIES: 2,656
RATIO %: 44 - 29 - 27
292
192
80

SUPPLEMENTS

My daily supplement intake consists of:

  • 6-10 servings of Optimum Nutrition's 100% Pure Whey Protein (includes 15-25 grams of glutamine)
  • 300mg (2 servings of 4 lozenges) Pinnacle Androstat-150 Poppers*
  • 2,100mg (3 tablets) ASN's Tribestrone II*
  • 10 grams Champion Nutrition's Power Creatine*
  • *Cytodine's Xenadrine EFX (I will cycle off the three "muscle-building" supplements above and cycle on Xenadrine 6-weeks out before the contest to enhance fat loss)

Thanks,