ULtimate BodyBuilding™

    Bodybuilding has always been a passion of mine. Through my thorough time lifting and progressively learning, overloading and trying new things, has culminated to this program. It is to cater to my personal taste in rep ranges, exercises, movement patterns etc. 
While also doing the appropriate volume, intensity, and frequency to get the best of bodybuilding that my knowledge can create. Focus, Lift hard, Get PRs every session, You can do this.


Program has double progression for progressive overload, for example:


Week 1: 3 sets of 7 reps with 200Lbs(6-8 rep range)

Week 2: 3 sets of 8 reps with 200Lbs (6-8 rep range)

Week 3: 3 sets of 6 reps with 205Lbs (6-8 rep range)


Most sets should be done with the following tempo

Concentric: Doesn't matter, speed can change as set goes on

Eccentric: ≈2-3 seconds, shorter eccentric for less range of motion movements and opposite for longer range of motion movements

Pause: pause on some movements based on whether or not it will improve the form of the exercise


Count reps properly, Do sets intensely, Prioritize proper technique, Add weight when you can

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Do stretches and warm up movements before starting to lift

Chest Press (Machine)

Chest Supported Row (Machine)

Shoulder Press (Plate Loaded)

Pec Deck (Machine)

JM Press (Smith Machine)

Preacher Curl (Dumbbell)

One Arm Lateral Raise (Cable)

Abs Crunch (Machine)

Upper A

Hack Squat

Back Extension (Weighted)

Leg Extension

Hip Adductor (Machine)

Standing Calf Raise

Neck Extension

Lower A

Dip (Weighted)

Pullover (Machine)

Preacher Curl (Machine)

Single Arm Rear Delt Cable Fly

Overhead Tricep Extension (Cable)

Decline Crunch (Weighted)

Arms

Incline Bench Press (Smith Machine)

Pull-Up (Weighted)

Incline Curl (Dumbbell)

Single Arm Pushdown

Neck Curl

Upper B

Romanian Deadlift (Barbell)

Leg Curl

Lower B

Wide Grip Lat Pulldown

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