Notes

The Exercises:

Chest: Bench Press, Incline Bench Press, Decline Bench Press (all three may be performed with a barbell or dumbbells); Weighted Parallel Bar Dips

Shoulders: Shoulder Press (barbell or dumbbells), Lateral Raises

Back: Deadlifts, Chin-ups, Bent-over Rows, One-arm Dumbbell Rows, Seated Pulley Rows

Arms: Standing Barbell Curls, Incline Dumbbell Curls, Closed-grip Bench presses, Lying Tricep Extensions

Abdominals: variations of weighted crunches

Legs: Back Squats, Front Squats, Leg Press, Hack Squats, Deadlifts, Stiff-legged Deadlifts, Leg Curl

Calves: Standing Calf Raises, Seated Calf Raises


The Short Term Plan:

Day Workout A Workout B Workout C
1 Chest, Front Shoulders Back, Rear Shoulders, Biceps Chest, Back
2 Legs, Calves, Abs Rest Legs, Abs
3 Rest Chest, Front Shoulders, Triceps Shoulders, Calves
4 Rest Rest Rest
5 Back, Rear Shoulders Legs, Calves, Abs Deadlifts, Arms
6 Arms, Calves, Abs Rest Rest
7 Rest Rest (Begin with Day 1)


The Long Term Plan:

Note: RM = repetition maximum; RI = rest interval; E/B = no. of exercises/bodypart; DUR = phase duration. * The total number of sets performed per workout is determined by the rest interval; workouts should not exceed 45-60 minutes.

RM RI E/B DUR
Phase 1: High Intensity/ Low Volume 5 3 min. 2-3 days/w 2-3 weeks
Phase 2: Moderate Intensity/ High Volume 10-12 1 min. 2-4 days/w 2-3 weeks
Phase 3: Low Intensity/ Low Volume N/A 2-5 min. 2-3 days/w 1-2 weeks
Phase 4: High Intensity/ Moderate Volume 5-7 1-2 min. 2-3 days/w 2-3 weeks
Phase 5: Moderate Intensity/ Moderate Volume 8-10 1-2 min. 2-4 days/w 2-3 weeks
Phase 6: Low Intensity/ Low Volume N/A 2-5 min. 2-3 days/w 1-2 weeks


With the exception of low intensity phases, always strive to reach muscular failure within each set.

Cardiovascular training should be performed after weight training sessions or separately upon awakening. At a maximum, cardiovascular training should consist of 20-30 minutes of exercise, two to three times weekly. For those seeking muscular gains exclusively, this type of training should be avoided.

Consume a high protein diet (.8 to 1.5g protein/lb. of lean body mass), especially during training periods of high intensity or volume. Adequate protein is also crucial immediately following a workout. Without it, muscular growth is impossible.

Drink 8-12 glasses of water per day for sufficient muscle hydration.