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Work Out Program

This document outlines a 2-month training program split into days focusing on different muscle groups. The first month follows a 1 on, 1 off split with workouts for chest/shoulders/arms, back/legs/waist rotating with rest days. Each workout lists the exercises, sets, and reps. The second month switches to a 3 on, 1 off split with workouts for chest/arms, legs/waist, and back/shoulders rotating with a rest day. Notes provide additional guidance around duration, rest, form, and muscle focus.

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Nathan
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574 views3 pages

Work Out Program

This document outlines a 2-month training program split into days focusing on different muscle groups. The first month follows a 1 on, 1 off split with workouts for chest/shoulders/arms, back/legs/waist rotating with rest days. Each workout lists the exercises, sets, and reps. The second month switches to a 3 on, 1 off split with workouts for chest/arms, legs/waist, and back/shoulders rotating with a rest day. Notes provide additional guidance around duration, rest, form, and muscle focus.

Uploaded by

Nathan
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  • First Month Training Program: Provides a structured workout schedule for body parts over the first month, detailing daily exercises and repetitions.
  • Second Month Training Program: Outlines the second month's workout plan, introducing new exercises and repetitions while maintaining the training intensity.
  • Training Notes: Details important notes and recommendations to optimize the workout sessions, focusing on duration, rest, and effort for better gains.

Bodybuilding.

com
Training Program First Month

Training split 1 on, 1 off Lying French press: 4x10,10,8,6


Day 1: Chest/shoulders/arms Close grip bench press: 4x10,10,8,6
Day 2: Rest Forearms:
Day 3: Back/legs/waist Wrist curls: 3x15,15,15
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest Day 3
Day 7: Back/legs/waist Back:
Day 8: Rest Wide grip pull downs to the front:
And so on... 4x15,12,10,8
T-bar rows or one arm dumbbell rows:
Day 1
4x10,10,8,8
Chest:
Pulley rows: 4x15,12,10,8
Bench press: 5x12,10,8,6,4
barbell shrugs: 3x10,10,8
Incline bench press: 4x12,10,8,6
Dumbbell pullover: 3x15,15,15
Legs:
Squat: 5x15,12,10,8,6
Shoulders:
Leg press: 4x12,10,10,8
Military Press: 4x12,10,8,6
Leg curls: 4x12,10,8,8
Bent over laterals: 4x12,10,10,8

Calves:
Biceps:
Standing calf raises: 4x15,12,10,10
EZ preacher curl: 4x10,8,6,5
Seated calf raises: 4x15,12,10,10
Alternate dumbbell curl: 4x10
Incline dumbbell curls: 4x8,8,6,6
Waist:
Crunches
Triceps:
Pulley pushdowns: 4x12,10,10,8
Second Month

Close grip bench press: 4x10,10,8, 6


Training split 3 on, 1 off
Day 1: Chest/arms Forearms:
Day 2: Legs/waist Wrist curls: 3x15,15,15
Day 3: Back/shoulders
Day 4: Rest Day 2
Day 5: Chest/arms
Day 6: Legs/waist Legs:
Day 7: Back/shoulders Squat: 5x15,12,10,8,6
Day 8: Rest Leg press: 4x12,10,10,8
And so on... Leg extensions: 4x12,12,12,10
Leg curls: 4x12,10,8,8
Day 1
Calves:
Chest: Standing calf raises: 4x15,12,10,10
Bench press: 5x12,10,8,6,4 (Last 3 sets Seated calf raises: 4x15,12,10,10
perform partials with heavy weight) Donkey calf raise: 4x12,10,10, 8
Incline dumbbell bench press:
4x12,10,8,6 Waist:
Decline bench press: 4x10,8,8,6 ( If you Crunches
have problem with your shoulders
avoid this exercise and swap to Decline Day 3
Flyes)
Back:
Biceps: Wide grip pull downs to the front:
Alternate dumbbell curls: 4x10,8,6,5 4x15,12,10,8
EZ-Barbell curls: 4x10 T-bar rows or dumbbell rows:
Incline dumbbell curls: 4x8,8,6,6 4x10,10,8,8
Superset:
Triceps: Pulley rows: 4x15,12,10,8
Pulley pushdowns: 4x12,10,10,8 Dumbbell pullover: 4x10,10,9,8
Lying French press: 4x10,10,8,6 Deadlift: 3x8,6,4
Shoulders:
Upright rows: 4x12,10,8,6
Bent over laterals: 4x12,10,10,8
Barbell shrugs: 3x10,10,8

NOTES

1. Each workout should last no longer


than 1 hour.
2. Take no more than 2 minutes rest
between sets.
3. Always try for more weight or reps
but NEVER sacrificing good form in
your exercises.
4. Keep a training journal, this way you
can keep track of your gains in
strength.
5. When you train don't just try to lift
the weight, try to feel how the muscles
work as well - this will increase the
intensity. Remember bodybuilding is
about making the muscle work as hard
as possible, not lifting as much weight
as possible these are two different
things.

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