This month's workout is designed for the beginner - intermediate bodybuilder looking to develop a symmetrical physique in only 3 workouts per week. I have used this program with great success with the majority of my clients and if you have been training for under a year, or are just coming off a long layoff, this program is for you.
Another major benefit of this program is that because of the reduced volume per bodypart (compared to a 3 or 4 day split), there is less soreness, which should be a good thing for all but the seriously hardcore advanced bodybuilders.
This is a two day split program designed to be followed on a one on, one off, one on, one off, one on, two off schedule. The rest interval between sets should be 60 - 90 seconds.
Note: 3 X 12,10,8 means that you do 3 sets. On the first set reach muscular failure (the most reps possible for you to do with that weight) at 12 reps, then 10 reps on the second set, and then 8 reps on the last set.
| TORSO DAY | ||
| CHEST | Incline BB Bench Press | 3 X 12,10,8 |
| Flat DB Bench Press | 3 X 12,10,8 | |
| Pec Deck Fly | 3 X 15,12,10 | |
| BACK | Pulldowns | 3 X 12,10,8 |
| Seated Rows | 3 X 12,10,8 | |
| Hyperextensions | 3 X 15,15,15 | |
| Rear Delt. DB Flyes | 3 X 12,10,8 | |
| Barbell Shrugs | 3 X 12,10,8 | |
| SHOULDERS | Overhead DB Presses | 3 X 12,10,8 |
| DB Lateral Raises | 3 X 12,10,8 | |
| LIMBS DAY | ||
| LEGS | Leg Press | 3 X 15,12,10 |
| Leg Extension | 3 X 15,12,10 | |
| Lying Leg Curl | 3 X 15,12,10 | |
| CALVES | Standing Calf Raises | 3 X 15,12,10 |
| TRICEPS | Close Grip Bench Press | 3 X 12,10,8 |
| Rope Pulldowns | 3 X 12,10,8 | |
| BICEPS | Barbell Curls | 3 X 12,10,8 |
| Incline DB Curls | 3 X 12,10,8 | |
| ABS | Bicycle Crunches | 3 X 20,20,20 |
Coming soon! Full video guides on the proper form for the major bodybuilding exercises.
Good luck with this program, be safe, be smart, and grow! Please contact me if you have any questions at OPT4FIT@OPT4FIT.com.