For intermediate bodybuilders

Six Week Program

Week One:
• 1 Circuit
• 3 Times Per Week
• 30 Minutes Cardio

Week Two:

• 2 Circuits
• 3 Times Per Week
• 20 Minutes Cardio

Week Three:

• 3 Circuits
• 3 Times Per Week
• 20 Minutes Cardio

Week Four:

• 3 Circuits
• 3 Times Per Week
• 20 Minutes Cardio

Week Five:

• 4 Circuits
• 3 Times Per Week
• No Cardio

Week Six:

• 4 Circuits
• 3 Times Per Week
• No Cardio

Once the novice lifter has completed the previous training programs, the lifter should be able to employ more advance and esoteric workouts. However, if you feel you need more time on the Intermediate workout, do so. In addition, if the workouts are easier than noted above, feel free to move on to the next level of weight training.

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The Lifter Should Be Able To Employ
More Advance & Esoteric Workouts.

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For teens

What Workout Plan Worked Best For You?

I will provide a sample workout but without an exact set and rep range because that always varies for me. I train mostly on instinct and feel. Set ranges from 4-5 on most exercises. Rep ranges are lower on powerlifts such as bench, squat, and deadlifts.

Sample Training Week:

Monday - Chest


Incline Bench
Flat Bench
Decline Bench
Dumbbell pullovers
Fly machine
Cable crossovers

Tuesday - Legs


Squats
Leg press
Leg curl
Leg extension
Single leg extension
Single leg curl
Stiff-legged deadlifts

Wednesday - Rest

Thursday - Back
Lat pulldown
Barbell rows
1 arm dumbbell rows
Pullups

*Deadlifts done every other week

Friday - Shoulders


Behind the neck press
Side lateral raises
Front raises
Rear delt machine
1 arm lateral raises using cables

Saturday - Bicep/Tricep


Biceps:
Dumbbell curls
Preacher curls
Cable curls

Triceps:
Skull crushers
Triceps Pushdown
Weighted dips


Sunday - Rest

*Calves are done every other day starting from Monday

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