Step-by-Step Instructions Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time. Incline dumbbell bench press Quarter-rep method. That counts as one. Week 1, Day 3: Back and Core Circuit 2. Sumo deadlift. Barbell Curl 21 method. Week 2, Day 1: Back and Core Circuit 1. Week 2, Day 6: Back and Core Circuit 2.
Week 3, Day 4: Back and Core Circuit 1. Week 4, Day 2: Back and Core Circuit 2. Week 4, Day 7: Back and Core Circuit 1. Week 5, Day 5: Back and Core Circuit 2. Week 6, Day 3: Back and Core Circuit 1. Week 7, Day 1: Back and Core Circuit 2. However, we can still improve even further. Traditional undulating periodization is done from microcycle to microcycle week to week. This will still capitalize on many of the benefits described above.
But what is the best answer then? Using this periodization protocol, volume and intensity are inversely altered within the same microcycle—your squat workout on Monday will be fundamentally different than the one on Friday. This absolutely maximizes your results. Our extensive strength and muscle guide breaks down the nuts and bolts of how a program like this is created if you are interested in learning how to develop and adjust your own programs.
The first two weeks are dedicated to increasing your workload and getting you ready for the volume and intensity to follow. Some people like to recommend a completely dynamic autoregulated approach for the main lifts, but I personally believe that is a dangerous game to play.
You will notice that almost all accessory movements do not have a percentage. To do this, keep track of how much you lift for any given exercise and simply increase the weight over time as you progress. By far, the easiest and most effective way to do this is to simply keep a notebook and write down everything. Keeping a workout log may seem like something of necessity only for beginners, but it is actually the complete opposite—intermediate and advanced lifters have to be much more meticulous and precise in their training to continue making a high level of progress.
Gathering information on the weight you are doing for each set on each exercise allows you to become scientific in your approach to making progress. Make sure to write down the RPE as well—this will give you an idea of how much to use for next time. RPE Chart. Throughout the program, an emphasis on rear delts is also present. Because of daily modern life sitting at a computer, looking down at a phone, driving, etc.
You can also use the Hammer Strength or any machine that allows dual movement. This is because legs are your largest muscle group. This program would not be complete without giving you some guidance in those areas. And fortunately, nutrition and supplements are simple though many overcomplicate this! Because eating for bodybuilding not complex.
I will give you some basic rules for bodybuilding nutrition that will complement this weight training program:. But let me break this down for you and help you save money. Because you and I both know that you can spend an entire paycheck on Bodybuilding. Keep it super or stupid, as they say in the KISS method simple and you can make some awesome mass gains with just these supplements, and not break the bank! An 8 week powerlifting program is for developing the squat, bench press, and deadlift of an athlete over the course of two months.
Some of these are for peaking, while others are better suited for off-season training. Check out all powerlifting programs or all strength programs.
This is a 6 day, 8 week Olympic weightlifting program originally shared by Glenn Pendlay. It was originally shared over the course of 8 weeks in on his blog.
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