8WEEK MUSCLE BUILDING PROGRAM
INTRODUCTION: • This 8-Week Mus Muscle cle Building Prog Program ram is broken do down wn into x3 Phases: Week 1–4 , Week 5 (Deload (Deload Week) & W Week eek 6–8 • My goal during this program is to bui build ld muscle, so a rea realistic listic goal will be a weight increase of 1–1.5lbs a week (8–12lbs) • There is no nutrition ad advice vice included in this program, but ma make ke sure you are eating in a kcal surplus each day in order to build muscle • If you want further ad advice vice on nutrition and s supplementatio upplementation n please email Ad Adam: am:
[email protected] • I will be following this exact program myself starting Monday 4th January, so please follow my progress and see regular training videos on my Facebook Fitness Page: https://www.facebook.com/AdamJamesPT
THE PROGRAM: • Warm up sets are not listed in the program card, just working sets • I recommend 5min steady state warm up before each session • Post workout stretch the muscle group which y you ou have worked
TEMPO OF LIFTS: • • • •
The tempo of the lifts is e extremely xtremely importa important nt so please read these for each e exercise xercise The first number refl reflects ects the eccentric/negativ eccentric/negative e portion of the lif liftt The second number is the pause after the first phase is complete The third number refl reflects ects the conce concentric/positiv ntric/positive e phase of the lift
e.g. Bench Press – Tempo 301:
Take 3s to lower the bar, 0s pause at the bottom and 1s to press the weight back up. e.g. Squat – Tempo 321:
Take 3s to squat down, 2s isometric pause at the bottom of the lift and then 1s to squat back up.
PHASE 1: TRAINING SPLIT (WEEKS 14) DAY
T R A I NI NG S E S S I ON
MONDAY
B AC K + T R I C E P S
TUESDAY
CH E S T + B I CE PS
WEDN ESDAY
30MIN S STE ADY C CV V + CORE
THUR SDAY
L EG S
FRIDAY
S H OU L D ER S + A R MS
SATURDAY
COMPLETE REST DAY
SUNDAY
COMPLETE REST DAY
MONDAY: BACK + TRICEPS EXERC ISE
SET S
REP S
R EST
T E MP O
E X T R A NO T E S
Pull Ups
4
Max reps
90s
201
x4 sets of max pull ups using a different grip every set.
Deadlifts
3
Explained
120s
201
x1 or x2 sub max warm up sets. Then: x1 8-10 rep max, x1 4-5 rep max, x1 2-3 rep max. Muscle Round: Pick a 10 rep max weight. Perform
4 reps – rack the bar, 10s rest, 4 reps again. Keep repeating until you perform 24 reps. Net result you have just performed 24 reps with your 10 rep max weight.
Bent Over Rows
6
4
10s
201
Narrow Grip Pull Downs
3
15
90s
301
Use the V-Handle & pull the weight into the top of your chest.
EZ Bar Skull Crushers
4
15
60s
301
Keep elbow tucked and focus on squeezing the triceps throughout the set.
Narrow Grip Block Press
4
6 – 10
90s
201
Keep elbows tucked in and drive through the triceps. Tap the block and press.
R EST
T E MP O
TUESDAY: CHEST + BICEPS EXERC ISE
SET S
REP S
E X T R A NO T E S Cluster Set: Pick a 10 rep max weight. Perform 4 reps
– re-rack the weight and rest 15s. Keep going until you perform all 8 sets. Net result you perform 32 reps with your 10 rep max weight.
Barbell Incline Press
8
4
15s
201
DB Chest Press
4
12
90s
321
3s negatives, then 2s deep pause at the bottom, then press the weight. Leave your ego behind and control the tempo. 1 set should be 1 min time under tension.
DB Incline Press Flies
3
12 – 15
90s
301
Set bench to 45 degrees, keep a bend in the arms throughout the set.
Cable Cross Overs
4
15
30s
201
Keeping hands shoulder height throughout the set, flood the chest with blood to finish. Just 30s rest period.
Seated DB Incline Curl
4
15
60s
301
Set bench to 60 degrees incline, keep head & shoulder back on bench throughout set, curl both DB’s up at the same time.
Barbell Bicep Curl
3
10 + 5 partials
60s
301
Take a grip outside shoulder width, make sure you squeeze each rep and then lower under control. Reach failure on the 10th rep and then force out x5 partial reps.
PHASE 1: TRAINING SPLIT (WEEKS 14) WEDN WE DNES ESDAY: DAY: CARDIO + CORE CA R D I O
C O RE
• Perform 30mins steady cardio using any CV machine • Target heart rate iis s 130–140bpm for the duration duration • Can be performed at any time during the day
1. Ab Wheel (or Swiss Ball rol roll-outs) l-outs) 4 x 12reps 2. Oblique Cable Twists 3 x 10reps per side Use this time to stretch and work on mobility drills for anything that feels tight.
THURSDAY: LEGS EXERC ISE
SET S
REP S
R EST
T E MP O
E X T R A NO T E S
Lying Hamstring Curl
4
15
60s
301
Keep toes pointed up toward shins throughout the set and hold and squeeze hamstring at the top of the movement.
Glute Ham Raises (Bodyweight) (Straight Leg Deadlifts if you don’t have a GHR)
3
Max reps
90s
301
x3 sets of max reps until form failure OR x3 12 Straight Leg Raises.
Back Squats
4
6
90s
201
Always try and squat to parallel if your flexibility allows.
Aim to use max weight but control the weight on the Hack Squat
4
8
90s
401
negative portion of the lift. Set should be 40s time under tension (TUT).
Leg Extensions FST-7
7
12
30s
201
Full lock out and squeeze each rep. Just 30s between sets. Pick a 15-20rep max weight.
Seated Calf Raises // Standing Calves
3
15 + 15
60s
201
Performed as a superset, x15 reps on each.
FRIDAY: SHOULDERS + ARMS EXERC ISE
SET S
REP S
R EST
T E MP O
E X T R A NO T E S
Rope Face Pulls
3
12 – 15
60s
201
Pull the rope into your face keeping your elbows high. Should feel this in your rear delts.
DB Shoulder Press
4
10
90s
301
x4 sets of max weight for 10 reps but controlling the negative for 3s.
Prone 45 Degrees Rear Delt Raises
3
15
60s
201
Lying face down on the bench taking the DB’s out to the side keeping little fingers up to the ceiling throughout.
Seated Cable Preacher Curl – 5s
3
20
90s
–
Perform x5 perfect reps slow and controlled and squeeze each one, then pump x5 reps out quicker, repeat twice = 1 set.
Standing DB Hammer Curls
3
10 per arm
90s
201
DB Hammer curls (x20 reps / x10 per arm)
Straight Bar Tricep Pushdowns FST-7
7
12
30s
201
Full lockout and squeeze each rep. Just 30s between sets. Pick a 15-20 rep max weight.
Seated Overhead Tricep Extensions (Reverse on Preacher Bench with Cable)
3
15
60s
201
Sit with back supported on preacher bench, and then press straight up to the ceiling, separating the rope at the top of the movement.
PHASE 2: TRAINING SPLIT (WEEK 5) NO LIFTS ARE TO BE TAKEN TO FAILURE THIS WEEK. IT’S A MINI ‘DELOAD’ GIVING YOUR BODY A SLIGHT REST AND THEN PUSH HARDER FOR THE LAST 3 WEEKS
DAY
T R A I NI NG S E S S I ON
MONDAY
UPPER BODY
TUESDAY
LOWER BODY
WEDN ESDAY
COMPLETE COMP LETE REST DAY
THUR SDAY
COMPLETE REST DAY
FRIDAY
UPPER BODY 2
SATURDAY
COMPLETE REST DAY
SUNDAY
COMPLETE REST DAY
MONDAY: UPPER BODY 1 EXERC ISE
Don’t push to failure on any lifts. You should leave the gym knowing you could of done more. Save it for Week 6-8
SET S
REP S
R EST
T E MP O
Rope Face Pulls
3
15
60s
201
Pull the feel ropethis intoinyour Should yourface rear keeping delts. your elbows high.
DB Shoulder Press
3
15
60s
201
Take DB’s to ear level and then press.
Bodyweight Dips
3
Submax
60s
201
Focus on full ROM and good form; finish each set 2-3 reps short of failure.
Bent Over Rows
3
15
60s
201
Double overhand grip.
Seated Chest Press Machine
3
15
60s
201
Submax don’t push to failure just get the blood into the muscle.
Seated Preacher Curl
3
15
60s
201
Focus on mind muscle connection and getting blood into biceps.
Kneeling Ab Rope Crunch
3
20
30s
–
TUESDAY: LOWER BODY 1 EXERC ISE
E X T R A NO T E S
Don’t push to failure on any lifts. You should leave the gym knowing you could of done more. Save it for Week 6-8
SET S
REP S
R EST
T E MP O
E X T R A NO T E S
Leg Extensions
3
15
60s
201
Full lockout and squeeze each rep.
Seated Leg Curls
3
15
60s
201
Keep toes pointing up to shins throughout.
Back Squat
3
15
60s
201
Full ROM each rep, foot stance just outside shoulder width.
DB Waking Lunges
3
10 per leg
60s
201
20 reps in total, 10 per leg.
Seated Calf Raises
3
15
60s
201
Submax don’t push to failure just get the blood into the calves.
Spend 5 min Stretching Post Workout
–
–
–
–
PHASE 2: TRAINING SPLIT (WEEK 5) NO LIFTS ARE TO BE TAKEN TO FAILURE THIS WEEK. IT’S A MINI ‘DELOAD’ GIVING YOUR BODY A SLIGHT REST AND THEN PUSH HARDER FOR THE LAST 3 WEEKS
FRIDAY: UPPER BODY 2 EXERC ISE
Don’t push to failure on any lifts. You should leave the gym knowing you could of done more. Save it for Week 6-8
SET S
REP S
R EST
T E MP O
E X T R A NO T E S
Seated Incline Chest Press
3
15
60s
201
Don’t let elbows drop during the press.
Seated Row
3
15
60s
201
Use the small V-Handle.
Seated Front Press
3
15
60s
201
Same as shoulder press but face the machine.
Standing DB Supinated Curls
3
15
60s
201
Curl one DB at a time and twist little finger up to the ceiling throughout the movement.
Seated Dip Machine
3
15
60s
201
Focus on triceps and squeezing each rep.
Hanging Bent Knee Raises
3
20
30s
–
PHASE 3: TRAINING SPLIT (WEEKS 68) DAY
T R A I NI NG S E S S I ON
MONDAY
CH E S T
TUESDAY
BAC K
WEDN ESDAY
SHOULDER SHOU LDERS S + ABS
THUR SDAY
L EG S
FRIDAY
A R MS
SATURDAY
COMPL ETE R EST DAY
SUNDAY
(30MINS LISS AS ACTIVE REST OPTIONAL)
COMPLETE REST DAY
MONDAY: CHEST EXERC ISE
SET S
REP S
R EST
T E MP O
E X T R A NO T E S
Incline DB Press
4
12
10s
401
Control of the weight for 4s negative. TUT should be 1 minute for this set.
Incline Flies with Cables
4
12 – 15
90s
301
Set the bench to 45 degrees between the cable column.
Flat Machine Chest Press
6
4
10s
201
Dips (Bodyweight)
3
Max reps
90s
201
x3 sets of max reps with 90s rest in-between sets. Brutal after a ‘Muscle Round’.
Cable Cross Overs FST-7
7
12
30s
201
Last chest exercise to pump the b lood into your chest, squeeze each rep.
SET S
REP S
R EST
T E MP O
E X T R A NO T E S
Pull Ups
4
5
90s
411
Go weighted if you can for the rep range, but make sure you control the negative for 4s.
T-Bar Rows
4
10
90s
211
Maintain neutral spine throughout when going heavy.
Lat Pull Down
4
12
90s
411
Use an overhand grip – just outside shoulder width.
Pendlay Row
3
12
60s
21 1
Like a bent over row but from the floor each rep.
Rack Pulls from Shin
4
6–8
10s
311
Set pins to shin level and perform a deadlift from shinthe height.
Muscle Round: Pick a 10 rep max weight. Then perform
4 reps. Rest for 10s. And repeat for 6 sets. Net result is 24 reps with your 10 rep max weight.
TUESDAY: BACK EXERC ISE
PHASE 3: TRAINING SPLIT (WEEKS 68) WEDN WE DNES ESDAY: DAY: SHOULDERS + ABS EXERC ISE
SET S
REP S
R EST
T E MP O
Seated DB Lateral Raises (drop set off the last set)
4
15
90s
311
Standing Push Press
4
6
90s
211
E X T R A NO T E S After your last set of 15, lower the weight 20% and go again immediately until form failure. Push press the weight up using a ¼ squat to help press the weight. Full lockout overhead.
Rear Delt Machine
3
15
60s
311
Keep the tension on the rear delts throughout the set, don’t swing the weight.
Machine Front Press
4
12 – 15
90s
311
Same as seated shoulder press but sit facing the machine.
Shrugs (drop set off the last set)
3
12
90s
21 1
After your last set of 12, lower the weight 20% and go again immediately until form failure.
Kneeling Ab Crunch
3
20
30s
301
Bent Knee Raises off Dip Bar
3
20
30s
201
SET S
REP S
R EST
T E MP O
Seated Hamstring Curl
4
15
90s
311
Keep toes pointing up to shins throughout the movement, hold & squeeze at 90 degrees for 1s.
DB Straight Leg Deadlifts
4
12
90s
311
Maintain a slight bend in your legs throughout the movement.
Safety Bar Squat (or Barbell Front Squat)
4
10
10s
211
Use a normal barbell and perform a front squat if you don’t have access to a safety bar.
Vertical Leg Press (or normal Leg Press)
3
Explained
90s
201
x1 or 2 sub max warm up sets. Then: x1 12-15 rep max, x1 8-10 rep max, x1 6-8 rep max.
Sissy Squats
3
Max reps
90s
201
3 sets of bodyweight max reps until form failure.
Standing Calf Raises
1
100
–
201
x1 set to do 100reps. Pick a weight you can get at least 30 reps out with on the first set. Then rest pause for 5-10s & keep chipping away at the reps until you complete 100.
SET S
REP S
R EST
T E MP O
E X T R A NO T E S
Pull Ups // Dips
3
10 – 15
90s
201
Perform as a superset to warm up. Finish just short of failure on each set.
Single Arm Bicep Curls on Bench
3
12
60s
311
Isolate x1 arm over a bench and curl the weight up and squeeze at the top.
Barbell Arm Curls
3
20
90s
–
Perform x10 perfect reps slow and controlled and squeeze each one, then pump x10 reps out quicker to 50% of way up.
Spider Curls
3
12
60s
311
Lie prone over a 45 degrees bench and curl a barbell to your forehead.
Rope Pushdowns FST-7
7
12
30s
211
7 sets of 12 reps with a 15-20 rep max weight. Stick to just 30s between each set.
Seated Dip Machine (drop set off the last set)
3
15
90s
311
Full lockout and squeeze and remember to control negative for 3s.
Floor EZ Bar Skull Crushers
3
10 – 12
60s
21 1
Lying on the floor, keep elbows tucked & press the weight straight up to the ceiling. Full lockout and squeeze.
THURSDAY: LEGS EXERC ISE
E X T R A NO T E S
FRIDAY: ARMS EXERC ISE
