Advanced : An individual who has trained multiple years.
As an advanced, male or female you have been training long enough, and you have a very good
mind-muscle connection, your form is near to perfection, so going to next level of being a human
sculpture and getting stronger will be a question of momentum, intensity and dedication.
Keep in mind that this program is a standard one, it may not fit your requirements, if you
want further customization do not hesitate to contact me.
This Program has 4 workouts, so we will proceed with by workouts, you may split
them during the week ,and take the rest days as you wish, because as a natural bodybuilder,
resting after an intense workout full of heavy lifts is a must, to recuperate and prevent injuries.
WORKOUT 1 : LEG DAY
QUADS
Mov. 1 : High Bar Back Squat 5 Sets / 5*4*3*2*1 Reps - Progressive Overload (Hit Your Max)
Working Sets : 30 Reps With 30% or 40% of your Max Lift Weight
Mov. 2 : Leg Press 3 Sets / 10-20 Reps - Progressive Overload
Mov. 3 : Lungs 2 Sets / 15 Reps - Progressive Overload
Mov. 4 : One Arm Dumbbell Squat 1 Set / 15 -20 Reps
HAMSTRINGS
Mov. 1 : Stiff-Legged Barbell Deadlift 5 Sets / 10-15 Reps - Progressive Overload
Mov. 2 : (Optional) Leg Curls 3 Sets / 10-15 Reps - Progressive Overload
WORKOUT 2 : SHOULDERS & ARMS
Strength
Behind The Neck Press (Olympic Weightlifting Style): 5 Sets / 5*3*2*1*1 Reps (Hit Your Max)
Mass (3D Look)
Mov. 1 : Lateral Raises 4 Sets / 10 Reps Progressive Overload
Mov. 2 : Front Dumbbell Raises 3 Sets / 10 Reps Progressive Overload
Mov. 3 : Bent Over Rear Delt Raises 5 Sets / 10 Reps Progressive Overload
Biceps
Barbell Curls 4 Sets / 8-10 Reps Progressive Overload
Hammer Curls 3 Sets / 10 Reps Progressive Overload
Preacher Curls 2 Sets / 10 Reps Progressive Overload
Triceps
Skull Crushers 5 Sets / 8-10 Reps Progressive Overload
Cable Triceps Extension 3 Sets / 10 Reps Progressive Overload
Forearms
Barbell Wrist Curl 4 Sets / 15-25 Reps Progressive Overload
WORKOUT 4 : BACK & TRAPS
Thickness And Strength
Deadlift 8 Sets / 8*6*4*3*2*2*1*1 Reps - Progressive Overload (Hit Your Max)
Working Set : 30-40 Reps With 30% Of Your Max Weight
Width For Lats
Mov. 1: Bent Over Barbell Row 4 Sets / 8-10 Reps Progressive Overload
Mov. 2: One Arm Dumbbell Row 2 Sets / 20 Reps
Mov. 3: Lat Pull Down 3 Sets / 8-10 Reps
Mov. 4: Cable Rows 2 Sets / 10 Reps
Traps
Barbell Shrugs 5 Sets / 10-20 Reps Progressive Overload
WORKOUT 4 : CHEST
Strength And Mass
Mov. 1 : Dumbbell Incline Bench Press 4 Sets / 8-10 Reps Progressive Overload
Mov. 2 : Bench Press 5 Sets / 8*6*2*1*1 Reps (Hit Your Max)
Mov. 3 : Dumbbell Flys 4 Sets / 15-20 Reps
Mov. 4 : Dips 3 Sets/ 10-15 Reps
Mov. 5 : Push-Ups 6 Sets / Until Failure For Each Set
Intermediate : An individual who has trained regularly for up to a couple years.
As an intermediate, male or female you have been training for couple of years, ergo you have a decent
mind-muscle connection, so it's time to level up your form in order to lift heavier weights and master the
mind-muscle connection.
Keep in mind that this program is a standard one, it may not fit your requirements, if you
want further customization do not hesitate to contact me.
Day 1: Upper Body
Deadlift 3 Sets / 1-8 Reps - Progressive Overload (Hit Your Max)
Bent Over Barbell Row 2 Sets / 8-10 Reps Progressive Overload
Military Press 3 Sets / 10 Reps Progressive Overload
Skull Crushers 5 Sets / 8-10 Reps Progressive Overload
Cable Triceps Extension 3 Sets / 10 Reps Progressive Overload
Barbell Curls 4 Sets / 8-10 Reps Progressive Overload (Do Not Use The EZ bar)
(Forearms) Barbell Wrist Curl 2 Sets / 15 Reps Progressive Overload
Day 2 : Rest
Day 3 :Lower Body
High Bar Back Squat 8 Sets / 1-10 Reps - Progressive Overload (Hit Your Max)
One Arm Dumbbell Squat 2 Set / 15 -20 Reps
Stiff-Legged Barbell Deadlift 5 Sets / 10-15 Reps - Progressive Overload
Calves Raises 5 Sets / 10-20 Reps Progressive Overload
Day 4 : Upper Body
Deadlift 3 Sets / 1-8 Reps - Progressive Overload (Hit Your Max)
Lat Pull Down 3 Sets / 8-10 Reps
Barbell Shrugs 5 Sets / 10-20 Reps Progressive Overload
Lateral Raises 2 Sets / 10 Reps Progressive Overload
Front Dumbbell Raises 2 Sets / 10 Reps Progressive Overload
Bent Over Rear Delt Raises 2 Sets / 10 Reps Progressive Overload
DO NOT DO CRUNCHES
Hanging Leg Raises 4 Sets / 15-20 Reps ( Use Extra Weight If you Can)
DAY 5 : REST
Day 6 : Lower Body
High Bar Back Squat 6 Sets / 1-10 Reps - Progressive Overload (Hit Your Max)
Leg Press 3 Sets / 10-20 Reps - Progressive Overload
Calves Raises 5 Sets / 10-20 Reps Progressive Overload
DAY 7 : REST
Novice : An individual who has trained regularly for up to several months.
As a novice, male or female you have been training for several months, thus your form is getting better
and you can lift heavier, so it's time to sculpt your body with some isolation movements.
Keep in mind that this program is a standard one, it may not fit your requirements, if you
want further customization do not hesitate to contact me.
Day 1: Back, Traps & Shoulders
Deadlift 6 Sets / 1-8 Reps - Progressive Overload (Hit Your Max)
Bent Over Barbell Row 3 Sets / 8-10 Reps Progressive Overload
Lat Pull Down 3 Sets / 8-10 Reps
Barbell Shrugs 5 Sets / 10-20 Reps Progressive Overload
One Arm Dumbbell Row 1 Sets / 20 Reps
Military Press 3 Sets / 10 Reps Progressive Overload
Lateral Raises 2 Sets / 10 Reps Progressive Overload
Front Dumbbell Raises 2 Sets / 10 Reps Progressive Overload
Bent Over Rear Delt Raises 2 Sets / 10 Reps Progressive Overload
Day 2 : Rest
Day 3 : Arms
Skull Crushers 5 Sets / 8-10 Reps Progressive OverloadClose Grip Bench Press 3 Sets / 8-10 Reps (Progressive Overload)
Cable Triceps Extension 3 Sets / 10 Reps Progressive Overload
Barbell Curls 4 Sets / 8-10 Reps Progressive Overload (Do Not Use The EZ bar)
Preacher Curls 2 Sets / 8-10 Reps Progressive Overload
(Forearms) Barbell Wrist Curl 2 Sets / 15 Reps Progressive Overload
Day 4 : Chest & Core
Dumbbell Incline Bench Press 4 Sets / 8-10 Reps Progressive Overload
Bench Press 3 Sets / 1-8 Reps (Hit Your Max)
Dumbbell Flys 4 Sets / 15-20 Reps
Dips 2 Sets/ 15-20 Rep
DO NOT DO CRUNCHES
Hanging Leg Raises 4 Sets / 15-20 Reps ( Use Extra Weight If you Can)
Day 5 : Rest
Day 6 : Leg Day
High Bar Back Squat 6 Sets / 1-10 Reps - Progressive Overload (Hit Your Max)
Leg Press 3 Sets / 10-20 Reps - Progressive Overload
One Arm Dumbbell Squat 2 Set / 15 -20 Reps
Stiff-Legged Barbell Deadlift 5 Sets / 10-15 Reps - Progressive Overload
Calves Raises 5 Sets / 10-20 Reps Progressive Overload
DAY 7 : REST
Untrained : An individual who has not trained on the exercises before, but can perform them
correctly.
As an untrained individual, male or female you should stick with the basics, isolation
movements will not give you the wanted results, also sticking with the compound movements
will prevent you from getting injured.
Keep in mind that this program is a standard one, it may not fit your requirements, if you
want further customization do not hesitate to contact me.
Day 1: Back & Shoulders
Deadlift 5 Sets / 6-8 Reps - Progressive Overload
Bent Over Barbell Row 3 Sets / 8-10 Reps Progressive Overload
Lat Pull Down 2 Sets / 8-10 Reps
One Arm Dumbbell Row 1 Sets / 20 Reps
Lateral Raises 2 Sets / 10 Reps Progressive Overload
Front Dumbbell Raises 2 Sets / 10 Reps Progressive Overload
Bent Over Rear Delt Raises 2 Sets / 10 Reps Progressive Overload
Day 2 : Rest
Day 3 : Chest,Arms & Core
Dumbbell Incline Bench Press 3 Sets / 8-10 Reps Progressive Overload
Bench Press 2 Sets / 10 Reps
Dumbbell Flys 4 Sets / 15-20 Reps
Dips 1 Sets/ 15 Rep
Barbell Curls 4 Sets / 8-10 Reps Progressive Overload (Do Not Use The EZ bar)
Close Grip Bench Press 3 Sets / 8-10 Reps (Progressive Overload)
Skull Crushers 5 Sets / 8-10 Reps Progressive Overload
(Forearms) Barbell Wrist Curl 2 Sets / 15 Reps Progressive Overload
DO NOT DO CRUNCHES
Hanging Leg Raises 4 Sets / 15-20 Reps ( Use Extra Weight If you Can)
Day 4 : Rest
Day 5 : Leg Day
High Bar Back Squat 5 Sets / 6-10 Reps - Progressive Overload
Lungs 2 Sets / 10 Reps - Progressive Overload
One Arm Dumbbell Squat 1 Set / 15 -20 Reps
Stiff-Legged Barbell Deadlift 5 Sets / 10-15 Reps - Progressive Overload
Calves Raises 5 Sets / 10-20 Reps Progressive Overload
DAY 6 & 7 : REST
