A Year’s Worth Of Workouts: Building Up One Month At A Time!
By: Todd Opheim
MONTH #9 - 4 Day Split.
We are now up to the 3/4 of one year mark. Hopefully you have progressed through each
month diligently and you've seen the results I promised.
Following up on the 3 day split from last month, this month we will split the workout
up even further to 4 days. This is not a workout that I recommend for most natural
bodybuilders, but if you have followed the year long program to this point, this is the next
logical step. Due to the increased volume on arms, shoulders, chest, and abs., you will
notice an increased amount of micro-trauma (soreness). This increased trauma requires a
greater amount of rest between training sessions for the same bodypart. This particular
split will quickly lead to over-training for the natural bodybuilder, so I do not recommend
you follow it for more than 1 month. Be sure to change to the Month 10 program as soon
as it is posted. Also, if you are not going to be able to sleep enough or intake adequate
nutrition, this is not the program for you. Stick with Month 8 for another month.
Now that all of the warnings are out of the way, here is what you should expect from
this program:
1. To this point you have noticed that I focus allot on the legs and back, as I feel these are
the foundations to a solid physique. They are also the most overlooked and undertrained
bodyparts for amateur bodybuilders. If you have followed the program to this point you
should have a very solid foundation.
2. This month will allow you to focus more on the "show" bodyparts like chest and arms.
Again, the increased volume should create more trauma, but only if you give all sets and
exercises your best effort. It does no good to add the volume if you are not capable of
pushing yourself through the increased number of sets.
3. You will notice I increased the training for your abdominals. This is because in
months to come, we hope to uncover these bad-boys, so I hope to add some muscle with
increased volume.
4. The "BIG 3" are back. That's right Squats, Deadlifts, and Bench Presses. You didn't
think I'd forget these did you?
5. Sets remain at 3 per exercise. Use 2 light warmups on Squats, Deadlifts, and Bench
Press before increasing to your work sets.
6. Rest intervals between sets remain at 60-90 seconds.
7. You will follow the same workout schedule as last month. Just do workout 1 on
Monday, workout 2 on Tuesday, Wednesday off, workout 3 on Thursday, workout 4 on
Friday, and Sat/Sun off.
8. Cardio. should be 3 times per week at 20-30 minutes per session at a moderate
intensity.
9. Diet should be similar to Month 2 guidelines.
Answers To The Most Common Questions.
I have received tons of e-mails from all of the people around the world following this
program. I must say the response has been impressive, and somewhat overwhelming. As
some of you may have recognized, my response to e-mails is often tardy as a result of the
overwhelming response. Although I try to respond to each e-mail individually, this is
sometimes difficult. Thanks so much for your belief in the program, it makes what I do
very worthwhile.
The primary objective of the year long program is to take a beginning bodybuilder and
progress them through a year of workouts with the result being a more muscular,
symmetrical, lean physique. Specific dietary, cardio., or strength training questions are
outside the scope of these workouts. If you have specific questions I recommend
consulting with a personal trainer in your area.
There are some common questions in the e-mails I receive, and rather than try to
address them all individually, I will answer them here.
Q: How do you perform _______________ exercise?
A: Bodybuilding.com has alot of good information and videos instructing proper form
on most of the exercises. Do a search here using the exercise name. If you can not find a particular exercise on BB.com, I
recommend consulting with a personal trainer in your area.
Q: I'm just starting out and was wondering where you recommend I begin?
A: Start out with month 1 of the year long program and work up through the months.
Each month adds a little something, so you will be learning as well as building a better
body.
Q: I don't have access to all of the exercises/equipment you list in your workouts. What
do you recommend I do?
A: I list preferred exercises for each month, but there are certainly alternatives. If you do
not have access to machines, and the workout calls for them, just substitute a free-weight
alternative. Again, a qualified personal trainer would be able to show you an alternative.
This month's workout is below!
CHOOSE YOUR FORMAT BELOW TO VIEW THE WORKOUT!
View Month 9 In Your Browser - Recommended
Microsoft Works Spreadsheet
Microsoft Excel Spreadsheet
Good luck and train hard. Let me know if you have any questions. Please contact me if you have any questions at OPT4FIT@OPT4FIT.com.
Ready For Month #10? Click Here!
Back To The Front Workout Of The Year Page.
Todd Opheim
opt4fit@opt4fit.com
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