This program is extremely popular with bodybuilders and is one of the best for anyone looking to hypertrophy (gain size) and bulk up. This program can also be followed by anyone who wants to lose fat and build serious muscle definition. I’ve chosen some of the best exercises to help you reach your goals.
Cardio: if your goal is to build more muscle and not to lose fat, then do approximately of 20 to 30 minutes of moderate cardio three times a week.
For maximum fat loss: alternate between 45 – 60 minutes of moderate intensity cardio or 30 minutes of high intensity cardio at least four to six days a week. Do not do high intensity cardio on a daily basis and allow your body some time to recuperate with moderate intensity sessions.
As you become fitter, focus on increasing the intensity of your cardio to maximize your fat loss.
It would be ideal to fit in a cardio session before breakfast to speed up your fat loss and then do your weights in the evening. However, if that is impossible, then do your cardio after your weights.
Learn more about cardio here.
This program allows you to focus on lifting extremely heavy weights as you train approximately two different muscle groups in every session. If you were to train more muscle groups in the same session, you might get fatigued and would not be able to lift as heavy.
The muscle groups are divided as follows:
Group one: shoulders, triceps, abs (trained twice a week)
Group two: back, calves (trained once a week)
Group three: chest, biceps, abs (trained once a week)
Group four: legs (trained once a week)
Allow yourself one day of rest after training consecutively for two days. If that does not suit your schedule, then take a break every three days. Here is an example:
Monday: shoulders, triceps, abs (group one)
Tuesday: back, abs (group two)
Thursday: chest, biceps, abs (group three)
Friday: legs (group four)
Sunday: shoulders, triceps, abs (group one)
Rest for two minutes (or longer if you need it) between each set. Your entire weight training workout should not take longer than an hour, unless you are planning to do cardio afterwards. Lift as heavy as you can manage and move at your own pace. Follow this program for eight to twelve weeks before tweaking it or contact me if you need help moving onto something new.
Perform four to eight reps of heavy lifting.
Each exercise is linked to a youtube video to show you how to do the movement. Each video is no more than two to three minutes long. Click here to learn more about sets and reps.
Group one: shoulders, triceps, abs
Triceps: close grip bench press (4 x 4 – 8) – watch video here
Triceps: cable incline triceps extension (4 x 4 – 8) – watch video here
Triceps: cable one arm extension (3 x 4 – 8) – watch video here
Shoulders: rear deltoid machine (4 x 4 – 8) watch video here
Shoulders: alternating cable military press (4 x 4 – 8) – watch video here
Shoulders: barbell incline raise ( 4 x 4 – 8) – watch video here
Abs: barbell ab rollout (3 x 20) – watch video here
Abs: barbell side bend (3 x 20) – watch video here
Group two: back, calves
Back: (middle) bent over barbell row (4 x 4 – 8) – watch video here
Back: (upper): wide overhand grip pulldowns (4 x 4 – 8) – watch video here
Back: (upper) kneeling reverse flyes (4 x 4 – 8) – watch video here
Back: (lower) hyperextension with weights (4 x 4 – 8) – watch video here
Calves: dumbbell seated single leg calf raise (3 x 20) – watch video here
Calves: calf press (3 x 20) – watch video here
Group three: chest, biceps, abs
Chest: cable crossover (4 x 4 – 8) – watch video here
Chest: Around the worlds (4 x 4 – 8) – watch video here
Chest: bent arm dumbbell pullover (4 x 4 – 8) –watch video here
Biceps: close grip bar curl (4 x 4 – 8) – watch video here
Biceps: drag curl (4 x 4 – 8) – watch video here
Biceps: lying cable curl (4 x 4 – 8) – watch video here
Abs: bent knee hip raise (3 x 20) – watch video here
Abs: side planks (hold on each side for one minute) repeat x 3 – watch video here
Group four: legs
Quadriceps: barbell squat (4 x 4 – 8) – watch video here
Quadriceps: barbell step ups (4 x 4 – 8) – watch video here
Quadriceps: leg extension (4 x 4 – 8) – watch video here
Hamstrings: stiff deadlift (4 x 4 – 8) – watch video here
Hamstrings: leg curl (4 x 4 – 8) – watch video here