This is the original http://bodybuilding.com format that became popular I added some more volume for the body parts, abs, low back & conditioning. This plan didn’t have bands its all about beating the week before by 5 lbs. I love this plan enjoy!

LEVEL 3

WARMUP

Stationary Bike: 1 x 3 minutes Walking Lunge: 1x 100-200ft

 

- MAIN WORKOUT -

BARBELL BACK SQUAT

Work up to a heavy single 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

 

3 SET SUPERSET

Glute Ham Raise: 10-15 reps Walking Lunge: 100-200 ft

 

BARBELL BENCH PRESS

Medium grip 5x 30, 12, 10, 8, 6 reps

 

5 SET TRI-SET

Incline Dumbbell Bench Press: 12 reps Push-ups: 20 reps Dumbbell Fly: 20 reps

 

3 SET TRI-SET

Incline Dumbbell Rollbacks: 12 reps Pushdowns: 20 reps Banded Single Arm Pushdowns: 20 reps

 

LOW BACK & ABS

Back Extensions: 100 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x25 reps

 

CONDITIONING

Walking Lunges: 400-800 meters

   

LEVEL 2

WARMUP

Stationary Bike: 1 x 2 minutes Walking Lunge: 1x 100-150ft

 

- MAIN WORKOUT -

BARBELL BACK SQUAT

Work up to a heavy single 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

 

2-3 SET SUPERSET

Glute Ham Raise: 10 reps Walking Lunge: 100-150 ft

 

BARBELL BENCH PRESS

Medium grip 5x 25, 12, 10, 8, 6 reps

 

4 SET TRI-SET

Incline Dumbbell Bench Press: 10 reps Push-ups: 15 reps Dumbbell Fly: 15 reps

 

2-3 SET TRI-SET

Incline Dumbbell Rollbacks: 10 reps Pushdowns: 15 reps Banded Single Arm Pushdowns: 15 reps

 

LOW BACK & ABS

Back Extensions: 80 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x20 reps

 

CONDITIONING

Walking Lunges: 400-800 meters

   

LEVEL 1

WARMUP

Stationary Bike: 1 x 1 minute Walking Lunge: 1x 100 ft

 

- MAIN WORKOUT -

2-3 SET SUPERSET

Glute Ham Raise: 6-8 reps Walking Lunge: 100 ft

 

BARBELL BENCH PRESS

Medium grip 5x 20, 12, 10, 8, 6 reps

 

3 SET TRI-SET

Incline Dumbbell Bench Press: 8 reps Push-ups: 12 reps Dumbbell Fly: 12 reps

 

2-3 SET TRI-SET

Incline Dumbbell Rollbacks: 8 reps Pushdowns: 12 reps Banded Single Arm Pushdowns: 12 reps

 

LOW BACK & ABS

Back Extensions: 60 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x20 reps

 

CONDITIONING

Walking Lunges: 400 meters

This is the original http://bodybuilding.com format that became popular I added some more volume for the body parts, abs, low back & conditioning. This plan didn’t have bands its all about beating the week before by 5 lbs. I love this plan enjoy!

LEVEL 3

WARMUP

Stationary Bike: 1 x 3 minutes Walking Lunge: 1x 100-200 ft

 

- MAIN WORKOUT -

BARBELL BACK SQUAT

Heavy single with belt, heels elevated 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

 

BARBELL DEADLIFT

Work up to a heavy single 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps

 

3 SET SUPERSET

Glute Ham Raise: 10-15 reps Walking Lunge: 100-200 ft Weighted Crunches: 30 reps

 

3 SET TRI-SET

Seated Row: 12 reps Pull-up: 10-20 reps Single Arm Row: 15 reps

 

3 SET TRI-SET

Barbell Curls: 12 reps Incline Curls: 20 reps Hammer Curls: 20 reps

 

LOW BACK & ABS

Back Extensions: 100 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x25 reps

 

CONDITIONING

Walking Lunges: 400-800 meters

   

LEVEL 2

WARMUP

Stationary Bike: 1 x 2 minutes Walking Lunge: 1x 100-150 ft

 

- MAIN WORKOUT -

BARBELL BACK SQUAT

Heavy single with belt, heels elevated 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

 

BARBELL DEADLIFT

Work up to a heavy single 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps

 

2-3 SET SUPERSET

Glute Ham Raise: 10 reps Walking Lunge: 100-150 ft Weighted Crunches: 25 reps

 

2-3 SET TRI-SET

Seated Row: 10 reps Pull-up: 10-15 reps Single Arm Row: 12 reps

 

2-3 SET TRI-SET

Barbell Curls: 10 reps Incline Curls: 15 reps Hammer Curls: 15 reps

 

LOW BACK & ABS

Back Extensions: 80 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x20 reps

 

CONDITIONING

Walking Lunges: 400-800 meters

   

LEVEL 1

WARMUP

Stationary Bike: 1 x 1 minute Walking Lunge: 1x 100-125 ft

 

- MAIN WORKOUT -

2-3 SET SUPERSET

Glute Ham Raise: 6-8 reps Walking Lunge: 100-125 ft Weighted Crunches: 20 reps

 

2-3 SET TRI-SET

Seated Row: 8 reps Pull-up: 10-12 reps Single Arm Row: 10 reps

 

2-3 SET TRI-SET

Barbell Curls: 8 reps Incline Curls: 12 reps Hammer Curls: 12 reps

 

LOW BACK & ABS

Back Extensions: 60 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x15 reps

 

CONDITIONING

Walking Lunges: 400 meters

This is the original http://bodybuilding.com format that became popular I added some more volume for the body parts, abs, low back & conditioning. This plan didn’t have bands its all about beating the week before by 5 lbs. I love this plan enjoy!

LEVEL 3

WARMUP

Stationary Bike: 1 x 3 minutes Walking Lunge: 1x 100-200 ft

 

- MAIN WORKOUT -

BARBELL BACK SQUAT

Heavy single, no belt, pause, shoulder-width 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

 

3 SET SUPERSET

Glute Ham Raise: 10-15 reps Walking Lunge: 100-200 ft Push Press: 5x 15, 12, 10, 8, 6 reps

 

5 SET TRI-SET

Standing Dumbbell Shrug: 12 reps Incline Dumbbell Reverse Fly: 20 reps Dumbbell Lateral Raise: 20 reps

 

5 SET TRI-SET

Frontal Raises: 12 reps Banded Arrows: 20 reps Face Pulls: 20 reps

 

LOW BACK & ABS

Back Extensions: 100 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x25 reps

 

CONDITIONING

Walking Lunges: 400-800 meters

   

LEVEL 2

WARMUP

Stationary Bike: 1 x 2 minutes Walking Lunge: 1x 100-150 ft

 

- MAIN WORKOUT -

BARBELL BACK SQUAT

Heavy single, no belt, pause, shoulder-width 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

 

2-3 SET SUPERSET

Glute Ham Raise: 10-12 reps Walking Lunge: 100-150 ft Push Press: 5x 15, 12, 10, 8, 6 reps

 

4 SET TRI-SET

Standing Dumbbell Shrug: 10 reps Incline Dumbbell Reverse Fly: 15 reps Dumbbell Lateral Raise: 15 reps

 

4 SET TRI-SET

Frontal Raises: 10 reps Banded Arrows: 15 reps Face Pulls: 15 reps

 

LOW BACK & ABS

Back Extensions: 80 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x20 reps

 

CONDITIONING

Walking Lunges: 400-800 meters

 

LEVEL 1

WARMUP

Stationary Bike: 1 x 1 minute Walking Lunge: 1x 100-125 ft

 

- MAIN WORKOUT -

2-3 SET SUPERSET

Glute Ham Raise: 10 reps Walking Lunge: 100-125 ft Push Press: 5x 15, 12, 10, 8, 6 reps

 

3 SET TRI-SET

Standing Dumbbell Shrug: 8 reps Incline Dumbbell Reverse Fly: 12 reps Dumbbell Lateral Raise: 12 reps

 

3 SET TRI-SET

Frontal Raises: 8 reps Banded Arrows: 12 reps Face Pulls: 12 reps

 

LOW BACK & ABS

Back Extensions: 60 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x15 reps

 

CONDITIONING

Walking Lunges: 400 meters

This is the original http://bodybuilding.com format that became popular I added some more volume for the body parts, abs, low back & conditioning. This plan didn’t have bands its all about beating the week before by 5 lbs. I love this plan enjoy!

LEVEL 3

WARMUP

Stationary Bike: 1 x 3 minutes Walking Lunge: 1x 100-200 ft

 

- MAIN WORKOUT -

BARBELL FRONT SQUAT

Heavy single, no belt 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

 

BARBELL CURL

4 sets of 28 method

 

TRICEP EXTENSION W/ ROPE OVERHEAD

4 sets of 20 reps

 

5 SET TRI-SET

Preacher Curl (Close/Wide): 12 reps each Bench Dip: 20 reps Reverse Barbell Curl: 12 reps

 

5 SET TRI-SET

Preacher Curl Hammer Curls: 12 reps Dumbbell Skullcrushers: 20 reps Alternating Dumbbell Curls: 12 reps

 

3 SET SUPERSET

Dumbbell Curl Rep Progression (regular & hammer): 1-6 reps Banded Pushdowns: 20 reps

 

LOW BACK & ABS

Back Extensions: 100 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x25 reps

 

CONDITIONING

Walking Lunges: 400-800 meters

   

LEVEL 2

WARMUP

Stationary Bike: 1 x 2 minutes Walking Lunge: 1x 100-150 ft

 

- MAIN WORKOUT -

BARBELL FRONT SQUAT

Heavy single, no belt 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

 

BARBELL CURL

3 sets of 28 method

 

TRICEP EXTENSION W/ ROPE OVERHEAD

3 sets of 15-20 reps

 

4 SET TRI-SET

Preacher Curl (Close/Wide): 10 reps each Bench Dip: 15 reps Reverse Barbell Curl: 10 reps

 

4 SET TRI-SET

Preacher Curl Hammer Curls: 10 reps Dumbbell Skullcrushers: 15 reps Alternating Dumbbell Curls: 10 reps

 

2-3 SET SUPERSET

Dumbbell Curl Rep Progression (regular & hammer): 1-5 reps Banded Pushdowns: 15 reps

 

LOW BACK & ABS

Back Extensions: 80 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x20 reps

 

CONDITIONING

Walking Lunges: 400-800 meters

 

LEVEL 1

WARMUP

Stationary Bike: 1 x 1 minute Walking Lunge: 1x 100-125 ft

 

- MAIN WORKOUT -

BARBELL CURL

2-3 sets of 28 method

 

TRICEP EXTENSION W/ ROPE OVERHEAD

2-3 sets of 15-20 reps

 

3 SET TRI-SET

Preacher Curl (Close/Wide): 8 reps each Bench Dip: 12 reps Reverse Barbell Curl: 8 reps

 

3 SET TRI-SET

Preacher Curl Hammer Curls: 8 reps Dumbbell Skullcrushers: 12 reps Alternating Dumbbell Curls: 8 reps

 

2-3 SET SUPERSET

Dumbbell Curl Rep Progression (regular & hammer): 1-4 reps Banded Pushdowns: 12 reps

 

LOW BACK & ABS

Back Extensions: 60 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x15 reps

 

CONDITIONING

Walking Lunges: 400 meters

This is the original http://bodybuilding.com format that became popular I added some more volume for the body parts, abs, low back & conditioning. This plan didn’t have bands its all about beating the week before by 5 lbs. I love this plan enjoy!

LEVEL 3

WARMUP

Stationary Bike: 1 x 3 minutes Walking Lunge: 1x 100-200 ft

 

- MAIN WORKOUT -

BARBELL FRONT SQUAT

Heavy single, no belt, pause 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

 

6 SET SUPERSET

Barbell Incline Bench: x30, 5, 5, 5, 5, 5 reps Lat Pulldown: x30, 5, 5, 5, 5, 5 reps

 

5 SET SUPERSET

Seated Row: 20 reps Dumbbell Fly: 20 reps

 

3 SET TRI-SET

Push-ups: 20 reps Chin-ups: 10 reps

 

LOW BACK & ABS

Back Extensions: 100 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x25 reps

 

CONDITIONING

Walking Lunges: 400-800 meters

   

LEVEL 2

WARMUP

Stationary Bike: 1 x 2 minutes Walking Lunge: 1x 100-150 ft

 

- MAIN WORKOUT -

BARBELL FRONT SQUAT

Heavy single, no belt, pause 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

 

6 SET SUPERSET

Barbell Incline Bench: x25, 5, 5, 5, 5, 5 reps Lat Pulldown: x25, 5, 5, 5, 5, 5 reps

 

4 SET SUPERSET

Seated Row: 15 reps Dumbbell Fly: 15 reps

 

2-3 SET TRI-SET

Push-ups: 15 reps Chin-ups: 8 reps

 

LOW BACK & ABS

Back Extensions: 80 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x20 reps

 

CONDITIONING

Walking Lunges: 400-800 meters

   

LEVEL 1

WARMUP

Stationary Bike: 1 x 1 minute Walking Lunge: 1x 100-125 ft

 

- MAIN WORKOUT -

6 SET SUPERSET

Barbell Incline Bench: x20, 5, 5, 5, 5, 5 reps Lat Pulldown: x20, 5, 5, 5, 5, 5 reps

 

3 SET SUPERSET

Seated Row: 12 reps Dumbbell Fly: 12 reps

 

2-3 SET TRI-SET

Push-ups: 12 reps Chin-ups: 6 reps

 

LOW BACK & ABS

Back Extensions: 60 reps in a row Ab Wheels or Kneeling Cable Crunches: 4x15 reps

 

CONDITIONING

Walking Lunges: 400 meters

This is the original http://bodybuilding.com format that became popular I added some more volume for the body parts, abs, low back & conditioning. This plan didn’t have bands its all about beating the week before by 5 lbs. I love this plan enjoy!

LEVEL 3

WARMUP

Stationary Bike: 1 x 3 minutes Walking Lunge: 1x 100-200 ft

 

- MAIN WORKOUT -

BARBELL BACK SQUAT

Heavy single, wide stance, no belt 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

 

BARBELL DEADLIFT

Max Effort Triple 10, 10, 5, 5, 3, 3, 3, 3, 3, 3 reps

 

3 SET SUPERSET

Glute Ham Raise: 10-15 reps Weighted Crunches: 30 reps

 

LEVEL 2

WARMUP

Stationary Bike: 1 x 2 minutes Walking Lunge: 1x 100-150 ft

 

- MAIN WORKOUT -

BARBELL BACK SQUAT

Heavy single, wide stance, no belt 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

 

BARBELL DEADLIFT

Max Effort Triple 10, 10, 5, 5, 3, 3, 3, 3, 3, 3 reps

 

2 SET SUPERSET

Glute Ham Raise: 10-12 reps Weighted Crunches: 25 reps

   

LEVEL 1

WARMUP

Stationary Bike: 1 x 1 minute Walking Lunge: 1x 100-125 ft

 

- MAIN WORKOUT -

2 SET SUPERSET

Glute Ham Raise: 10-12 reps Weighted Crunches: 25 reps

This is the original http://bodybuilding.com format that became popular I added some more volume for the body parts, abs, low back & conditioning. This plan didn’t have bands its all about beating the week before by 5 lbs. I love this plan enjoy!

LEVEL 3

WARMUP

Stationary Bike: 1 x 3 minutes Walking Lunge: 1x 100-200 ft

 

- MAIN WORKOUT -

BARBELL FRONT SQUAT

Work up to 3x3 with 70% of your 1RM

 

3 SET SUPERSET

Glute Ham Raise: 10-15 reps Weighted Crunches: 30 reps

   

LEVEL 2

WARMUP

Stationary Bike: 1 x 2 minutes Walking Lunge: 1x 100-150 ft

 

- MAIN WORKOUT -

BARBELL FRONT SQUAT

Work up to 3x3 with 70% of your 1RM

 

2-3 SET SUPERSET

Glute Ham Raise: 10-12 reps Weighted Crunches: 25 reps

   

LEVEL 1

WARMUP

Stationary Bike: 1 x 1 minute Walking Lunge: 1x 100 ft

 

- MAIN WORKOUT -

BARBELL FRONT SQUAT

Work up to 3x3 with 70% of your 1RM

 

2-3 SET SUPERSET

Glute Ham Raise: 10 reps Weighted Crunches: 20 reps