Bodybuilding Program Z

by Noogaly

Program Description

Get big. Use double progression, dynamic double progression, etc. for up to 6 months, then (if progress stalls) introduce more complex progression schemes. Swap exercises when applicable.

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding, Powerbuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

120 minutes

Created

May 17, 2024 10:27

Last Edited

May 21, 2024 11:52

Day 1

Seal Row

3 Sets

6-10 Reps

Bench Press (Barbell)

3 Sets

4-8 Reps

Pull-Up (Weighted)

3 Sets

6-10 Reps

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

8-12 Reps

Hammer Curl

3 Sets

6-10 Reps

V-Handle Tricep Pushdown (Cable)

3 Sets

6-10 Reps

Decline Crunch

3 Sets

8-12 Reps

Neck Curl

3 Sets

12-15 Reps

Incline Curl (Dumbbell)

3 Sets

6-10 Reps

Incline Tricep Extension (Dumbbell)

3 Sets

8-12 Reps

Day 2

High Bar Squat (Barbell)

3 Sets

4-8 Reps

Back Extension (Weighted)

3 Sets

8-12 Reps

Standing Calf Raise

3 Sets

12-15 Reps

Decline Crunch

3 Sets

8-12 Reps

Neck Extension

3 Sets

12-15 Reps

Lying Leg Curl

3 Sets

8-12 Reps

Hip Adductor (Machine)

3 Sets

8-12 Reps

Leg Extension

3 Sets

8-12 Reps

Day 3

Overhead Press (Barbell)

3 Sets

4-6 Reps

Chin-Up (Weighted)

3 Sets

6-10 Reps

Larsen Press (Barbell)

3 Sets

4-8 Reps

Powell Raise

3 Sets

8-12 Reps

Incline Fly Press (Dumbbell)

3 Sets

6-10 Reps

Chest Supported Row (Dumbbell)

3 Sets

8-12 Reps

Hammer Curl

3 Sets

6-10 Reps

V-Handle Tricep Pushdown (Cable)

3 Sets

6-10 Reps

Decline Crunch

3 Sets

8-12 Reps

Neck Curl

3 Sets

12-15 Reps

Incline Curl (Dumbbell)

3 Sets

6-10 Reps

Incline Tricep Extension (Dumbbell)

3 Sets

8-12 Reps

Day 4

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

Squat (Smith Machine)

3 Sets

6-10 Reps

Standing Calf Raise

3 Sets

12-15 Reps

Decline Crunch

3 Sets

8-12 Reps

Neck Extension

3 Sets

12-15 Reps

Lying Leg Curl

3 Sets

8-12 Reps

Hip Adductor (Machine)

3 Sets

8-12 Reps

Leg Extension

3 Sets

8-12 Reps

Day 5

Dip (Weighted)

3 Sets

6-10 Reps

Wide Grip Pull-Up

3 Sets

AMRAP

JM Press

3 Sets

8-12 Reps

Upright Row (Barbell)

3 Sets

12-15 Reps

Preacher Curl (Barbell)

3 Sets

6-10 Reps

Overhead Tricep Extension (Cable)

3 Sets

6-10 Reps

Decline Crunch

3 Sets

8-12 Reps

Face Pull

3 Sets

12-15 Reps

Spider Curl

3 Sets

12-15 Reps

Skull Crusher

3 Sets

8-12 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

6-10 Reps

Gripper

3 Sets

8-12 Reps