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Training Plan

Written by Phill on Wednesday, June 24th, 2009

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Jun 24

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

Endomorph

4 day M W F S – good option

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

–

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:

  1. PART 1: from June 22 – Sept 25 (Grand Canyon holiday)
  2. 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:

  1. PHASE 1: from June 22 – July 24
  2. PHASE 2: from July 27 – Aug 21
  3. 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.

–

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:

–

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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Transform'd

  • About this blog…

    This is a blog by Phill Dodd - it's intended to be a motivation in my committing to the gym and getting fit again.

    It's about growth. Making a commitment to myself and others. And achieving it.

    It's called Transform'd, and that's the end vision: reap all the benefits from a focussed fit and healthy lifestyle. What that looks like - I know what I'd like it to be (hit the results category and you'll get a hint). But it's a journey. One day at a time. That's why you'll see daily updates.

    The experience has grown beyond just fitness - it's about life in general - a healthier perspective to all elements in life, from fitness to spiritual, as well as finances, friends, family, relationships, work, etc... It's about transforming all over.

    Phase three goals: 12% bodyfat or 155lbs (whichever comes first) by Mar 31, 2010.

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