This is the exercise program I have designed for you. It will include information such as: Exercises Targeted Muscle Group Sets and Rep Ranges Additional notes (common errors to avoid, tips for hitting maximum range of motion [ROM], variations to exercises, etc.) *Make sure to consult with your family doctor before undertaking any significant changes in diet/exercise regimen. I have experience in this industry, but the following recommendations are that of my personal opinions, and should not replace medical advice from a physician. There are a few preliminary concepts which I must point out before we jump into the actual program: Rep Ranges Always aim to work out within the provided rep range. This ensures you are performing the exercise at the desired intensity level. Example: sets of 8-10 reps. If you are able to perform all sets and complete the top value of the rep range (10 or more) reps during each set, you have outgrown this weight and it is time to increase by a small increment (5-10 lbs) If you are unable to perform the minimum value of the rep range for all the sets (at least sets of 8 reps), this weight is too much and you should decrease by a small increment. Otherwise you may be increasing your risk of injury as your body will naturally sacrifice exercise form in order to complete the set, thus you are lifting too much weight with improper form. The goal is to lift a weight sufficiently heavy to stimulate the muscle(s) being worked, but not enough to compromise form and put you in a low rep range. Every week you time you do an exercise, it should be your goal to perform just as good as last time, and potentially better by getting more reps (even if its 1-2 more than last time) and potentially increasing the weight if you re ready. This is they fundamental principle to progressive overload which is the key to breaking plateaus and building muscle as you reintroduce your muscles to more and more stimulation, giving them a reason to regenerate bigger and stronger after exercise. Pink Rows: Choice Exercises When you see pink rows in the exercise plan, they will always come in pairs. This represents two exercises which you can choose one from. Usually these exercises are very similar, this just gives you the option of choosing the one you are more comfortable with. Everyone is anatomically different so this gives you options in terms of things like exercise stance, positioning, handles, weak muscle targeting (outer/inner quads), etc. I recommend you try both options before selecting one to include in your program
Heavy vs. Hypertrophy: What s the Difference? Heavy days focus on more weight lifted via less reps, but for more sets giving you an overall increase in total volume. This is something like sets of 6-8 reps. This is common for heavier compound (multi-joint) exercises such as the squat/bench/deadlift and focus on building strength in addition to mass Hypertrophy days focus on moderate rep/set ranges and weight. An example would be something like sets at 10-12 reps. This is commonly reserved for smaller exercises and muscle groups that cannot handle large amounts of weight. For them we simply need to stimulate the muscle with increased repetition. Rest Days Muscles are stimulated and develop micro-tears during strenuous exercise They recover while you sleep and regenerate bigger/stronger, assuming you have given your body the nutrients it requires in order to accomplish this (protein) Even on days when you aren t particularly tired/sore, I do not recommend skipping rest days as you will have a superior workout the next day coming back into the gym well rested, and fresh On the other hand, if your targeted muscle group is still sore and you feel it is not ready for another workout (especially a heavy day ), then listen to your body and take an additional day to recover Only when this problem persists and you require multiple additional rest days does it become a systemic problem and you may require a new training split focusing on less frequency (more recovery time) How to Perform an Exercise If you are ever unsure as to how to perform an exercise, simply refer to this database of common exercises and search for the name I have provided in the plan: bodybuilding.com/exercises/list/index Refer to the notes column in the exercise plan for tips on performing proper range of motion and avoiding common mistakes (elbow position, hand placement, momentum, etc.) Additionally, because the big lifts (bench, squat, and deadlift) are such large and complex movements (multiple muscle groups and joints working in synchronization) I have included resources which I believe to be INVALUABLE in learning how to perform them properly. I truly believe that even powerlifting/bodybuilding veterans can benefit from these videos as it goes into the specifics of each movement with such clarity and detail. This is the How To series by Dr. Layne Norton made in cooperation with BodyBuilding.com: Squat: youtube.com/watch?v=t2b8udqmlfs Bench Press: youtube.com/watch?v=esqi68xr Deadlift: youtube.com/watch?v=d5eggzxb0is
Day Muscle group Exercise Sets Rep rang e Notes Heavy Legs Quadriceps Quadriceps Hamstrings Hamstrings Calves Squats Leg Press Romanian deadlift Dumbell Lunges 6-8 9-10 8-10 8-10 8-10 The main compound movement building muscle/strength for your legs. Because these are so physically demanding, the overall workout is shortened to accommodate the additional exhaustion involved with squats. Get full range of motion, do not do half reps with crazy heavy weight! Rep range is PER LEG. Do these up and down a long corridor/gym floor. Can be done on lying down or sitting up machine, whichever your gym has.
Upper Hypertrophy 1. Upper Chest 2. Anterior Deltoids. Chest. Lateral Deltoids 5. Chest Barbell Incline Bench Press Dumbbel l Shoulder Press Flat Dumbbel l Press Dumbbel l Lateral Raises Cable Flys Most people have "bottom heavy" chests so this exercise is essential Do not "swing" and/or bend the arms more than 20-0 degrees at the elbow Can use a machine if cable machine is taken Pull Hypertroph y 1. Lats (Upper Back) 2. Overall Back. Lats (Upper Back). Rhomboid s (Mid Back) 5. Trapezius 6. Biceps Pull-Ups Dumbbell Rows Lat Pull- Downs Seated Cable Rows Dumbbell Shrugs Alternating Dumbbell Curls Perform using medium or wide hand placement I f you can't complete the target rep range, use an assisted pullup machine If you can do all the sets at the maximum rep range, start doing weighted pull-ups by holding a dumbbell in between your feet (periodically increase the
weight) Perform this bending over on a bench. Make sure the only joints moving are your elbow and shoulder. REST `DAY Light stretching and/or cardio is recommended but optional Cardio type (HIIT/LISS) and choice (jogging/treadmill/cycling) is up to you
Day ABS Muscle Group Upper Abdominals Lower Abdominals Upper Abdominals Exercise Reps Notes Cable Crunches Hanging Leg Raises Decline Sit- Ups sets for 15 reps sets for 15 reps sets for 15 reps Do not keep your back straight throughout the motion, curl up like a ball and contract your abs for a ~1 second squeeze at the end. If these become too difficult, bend your legs as you bring them up. Upper Abdominals Decline Sit-Ups 15 If these become too easy, hold a small weight/plate on your chest.