Options:
5 day intensive – lots of exercises
5 day split – medium number of exercises – looks good
4 day structured – lots of good options
5 day transformation – REALLY GOOD option – similar to the above tho, with some flipups
4 day transformation – good for cutting
Stage 2 training: 3 day ripped – great 12 week plan, but focussed more on toning rather than building muscle
4 day transformation – good mix of exercises and good splits of muscle groups
6 day transformation – great option
Multiple sets – great focussed plan for adding size
6 day – but fantastic selection. Strong Mass Building workout
4 day – another great workout. Interesting splits
2 days – 4 days total – different body split – may be good to stretch / change it up
5 days – another great plan – more variety, less reps and less sets. Works well
Intensive – 18 y/o workout. Heavy.
Hugo Rivera’s training plan – 12 weeks, intense, mass gain.
Great mass gain cycle – including nutrition – intensive workout 5 days per week alternative location for nutrition and workout
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Archive of training
Here’s my reference point for Phase 3 training – and here’s the plan:
Day 1 (Back)
- Wide Grip Lat Pulldowns: 4-5 sets x 10-12 reps
- Close Grip Lat Pulldowns: 4-5 sets x 10-12 reps
- Deadlift: 4-5 sets x 10-12 reps
- Bent Over Barbell Row: 4-5 sets x 10-12 reps
- Seated Cable Row: 4-5 sets x 10-12 reps
Day 2 (Chest & Shoulders)
- Dumbbell Press: 4-5 sets x 10-12 reps
- Incline Bench Press: 4-5 sets x 10-12 reps
- Incline Dumbbell Flyes: 4-5 sets x 10-12 reps
- Decline Dumbbell Flyes: 4-5 sets x 10-12 reps
- Machine Press: 4-5 sets x 10-12 reps
- Military Press: 4-5 sets x 10-12 reps
- Seated, Bent Over, Rear Delt Raise: 4-5 sets x 10-12 reps
Day 3 (Cardio)
Day 4 (Arms)
- Cable Curls: 4-5 sets x 10-12 reps
- Cable Triceps Pushdowns: 4-5 sets x 10-12 reps
- Preacher Curls: 4-5 sets x 10-12 reps
- Rope Pushdown: 4-5 sets x 10-12 reps
- Hammer Curls: 4-5 sets x 10-12 reps
- Seated Triceps Press: 4-5 sets x 10-12 reps
- Dumbbell Kickbacks: 4-5 sets x 10-12 reps
Day 5 (Legs)
- Squats: 4-5 sets x 10-12 reps
- Stiff Legged Deadlift: 4-5 sets x 10-12 reps
- Leg Extension: 4-5 sets x 10-12 reps
- Leg Curl: 4-5 sets x 10-12 reps
- Lunges: 4-5 sets x 10-12 reps
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Here’s my reference point for the Phase 2 training… and here’s the workout:
Monday (Chest)
- Bench Press: 4 sets of 8-12 reps
- Incline Dumbbell Press: 4 sets of 8-12 reps
- Pec Dec: 4 sets of 8-12 reps
- Incline Dumbbell Flyes: 4 sets of 8-12 reps
- Dumbbell Pullover: 3 sets of 10-12 reps
Tuesday (Arms)
- EZ-Bar Curls: 4 sets of 8-12 reps
- Preacher Curl Machine: 4 sets of 8-12 reps
- Dips: 4 sets of 8-12 reps
- Skullcrushers: 4 sets of 8-12 reps
- Cross Body Hammer Curls: 3 sets of 10-12 reps
- Dumbbell Kickback: 3 sets of 10-12 reps
Wednesday (Legs)
- Squat: 4 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps
- Lying Leg Curl: 4 sets of 10-12 reps
- Calf Raises: 3 sets of 12-15 reps
Thursday (Back)
- Deadlift: 4 sets of 8-12 reps
- Bent Over Barbell Row: 4 sets of 8-12 reps
- Seated Cable Rows: 4 sets of 8-12 reps
- Lat Pulldown: 4 sets of 8-12 reps
- Barbell Shrug: 3 sets of 10-12 reps
Friday (Shoulders) – workout’s here
- Seated Dumbbell Shoulder Presses: 4 Sets Of 6-10 Reps
- Wide-Grip Upright Rows: 4 Sets Of 6-12 Reps
- Dumbbell Front Raise: 4 Sets Of 6-12 Reps
- Bent-Over Dumbbell Laterals: 4 Sets Of 6-12 Reps
- Reverse Flyes: 4 sets of 8-12 reps
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Training Structure
So – at a high level, my training’s going to be split into 2 parts this year:
- PART 1: from June 22 – Sept 25 (Grand Canyon holiday)
- PART 2: from return of Grand Canyon to Costa Rica (2 months)
Each of these parts are broken down into phases. I’m only going to focus on Part 1 for now. It’s broken down into three:
- PHASE 1: from June 22 – July 24
- PHASE 2: from July 27 – Aug 21
- PHASE 3: from Aug 24 – Sept 25
Right now I’m just entering Phase 2. What I’m expecting of this phase, is to capitalize on the gains I made in the first phase, and continue the motivation, dedication and commitment.
Phase 3 will be to further leverage the gains, and use more advanced training techniques. For example – I’d like to try a standard plan (many of them are listed below)… but over the 5 sets, work to failure. So you’ll see a process like:
- Set 1: 10-12 reps
- Set 2: 8-10 reps
- Set 3: 6-8 reps
- Set 4: 4-6 reps
- Set 5: 1-4 reps
This should really push the body… and focus on that strength / mass / muscle gain.
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Here’s an archive of Part 1 / Phase 1′s plan:
So this is my first proper training plan… I’m pulling this one from a transformation on bodybuilding.com, that I’ve also written about in a blog entry on Transform’d.
I want to start off with a plan that works the whole body, but segments it into days… and I think this one achieves it. Going to work out with medium reps, and weight (well – as much as the apartment building gym will allow!). I know that whole body exercises engage more of the body and create more mass, but I don’t have the tools at my disposal right now. Soon. OK. Soon.
So here’s the plan:
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Sets – 1st 8-10, 2nd & 3rd to failure, 4th partial (save for a future training plan)
Monday (Shoulders)
- Dumbbell Shoulder Press: 4 sets of 8-10 reps
- Arnold Press: 3 sets of 10 reps
- Side Lateral Raises: 3 sets of 12 reps
- Front Plate Raises (with dumbbells): 3 sets of 10 reps
- Rear Delt Raises: 3 sets of 12 reps
Tuesday (Arms)
- Barbell Curl: 4 sets of 6-8 reps
- Hammer Curl: 4 sets of 8-10 reps
- Concentration Curl: 4 sets of 15 reps
- Close-Grip Bench Press (with dumbbells): 5 sets of 10 reps
- Triceps Kickbacks: 4 sets of 12 reps
- Chair Dips: 4 sets to failure
Wednesday (Back)
- Bent Over Barbell Rows: 5 sets of 8-10 reps
- One Arm Row: 5 sets of 8-10 reps
- Lat Pulldowns: 3 sets of 10-12 reps
- Cable Row: 3 sets of 10-12 reps
Thursday (Legs)
- Squats: 5 sets of 15 reps
- Lunges: 4 sets of 10 reps each leg
- Leg Extension: 3 sets of 15 reps
- Leg Curl: 3 sets of 15 reps
Friday (Chest)
- Incline Bench Press: 4 sets of 10 reps
- Flat Bench Press: 3 sets of 5 reps
- Incline Dumbbell Press: 3 sets of 6 reps
- Dumbbell Flyes: 4 sets of 12 reps
- Dumbell Pull-Over: 6 sets of 12 reps
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