During the past year, I have written monthly articles featuring my "Workout of the
Month". Included in these is everything from maintenance programs to mass programs to
advanced programs, with a lot of others. After conversations with Ryan Deluca, CEO of
Bodybuilding.com, we decided that most of you utilizing Bodybuilding.com as a primary
source for bodybuilding information could really use a system that builds on itself month
by month in order to help you attain the physique you are working toward. With that in
mind, the next year will offer each of you the opportunity to build your body in a
systematic way so that a year from now, you will be much closer to the body that you
dream of having.
I will start the programs at a beginning level, and (obviously) encourage people who
are just starting out, to begin their weight training with this month's workout. Each
month, I will build upon the foundation laid from the prior month, so that by the end of the
year you will have a towering physique built one step at a time. For more advanced
trainers, the first few months will likely not be challenging enough, but regardless, I urge
each of you to read through the programs, so that if you have friends who don't know
where to start, you can send them here.
Remember, Rome wasn't built in a day, and neither are championship physiques. You
must have diligence, persistence, consistency, and faith in this program in order for it to
work. If you are a beginner, have faith that this is the right program for you. Also, keep
in mind that these programs are designed with several principles in mind, with one that I
call "What have you done for me lately" at the top of the list. Each month, you will be
giving your body a different stimulus that will not allow your body to plateau.
Workout program and tips for each stage.
Month #1 - Getting Started.
Month #2 - Continuation in Pursuit of an Optimal Physique.
Month #3 - Time To Split.
Month #4 - Moving up... 3-Day Split
Month #5 - This One Is Super.
Months #6 AND 7 - Two Months, Same Awesome Program, Better Results.
Month #8 - Taking Strength Gains and Making Some Muscles.
Month #9 - 4 Day Split.
Months #10, 11 and 12 - The Finishing Touches On Your Physique.
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Dwayne Johnson's Rock-Hard Hercules Workout And Diet Plan
The Ultimate Beginner's Full-Body Workout