| Bodybuilding Program |
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| By Tami Wooden (Jan 2007) |
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| Tami has been profiled here before so check that out for more on her. |
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| She also has degrees including a Masters Degree in Sport Science and Educational Counseling and Certifications from the CSCS (Certified Strength and Conditioning Specialist) with NSCA (National Stength and Conditioning Association) : |
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| "Remember that athletic performance training with speed, agility. quickness would be different programming. If we don't use it we lose it" |
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| Warm-ups: 10 minutes Bike, Treadmill or multiplane movement patterns (lower and upper body) |
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| Stretch: 10 minutes each major muscle group before/during workouts between sets and/or after workout (use foam roller with some tight areas) |
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| Weekly schedule: 2 days on lifting, 1 off, 2 on, 2 off. (But of course look at your week and availability and motivation. Maybe 3 days per week is more realistic with a different format). |
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| Cardio: 3-5 days per week, 20-40 minutes - Low and medium intensity. Add high intensity intervals with appropriate fitness level |
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| Monday and Tuesday lift, Wednesday off, Thursday and Friday lift, Saturday and Sunday off. |
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| Monday: Chest and Shoulders |
| Tuesday: Hamstrings and Bis and Core |
| Wednesday: off |
| Thursday: Back and Tris and Core |
| Friday: Legs and Calfs |
| Saturday: off |
| Sunday: Core |
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| Sets per muscle group |
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| Beginners: Large body parts 6-9 sets total (not per exercise). Small body parts 3-6 sets |
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| Intermediate: Large body parts 9-12 sets. Small body parts 6-9 sets |
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| Advanced: Large body parts 12-16 sets. Small body parts 8-12 sets |
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**Many factors come into play here. The main thing is intensity and recovery, including nutrition.
If intensity is high we need more recovery and nutrition throughout the day.
Listen to your body for over training/under recovery signs. |
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| Example Advanced Program |
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| Monday: |
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| Chest - |
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| DB Bench press 4 x 8-12 reps |
| Dips 4 x 8-12 reps |
| Incline DB flys 4 x 8-12 reps |
| Cable cross overs 4 x 8-12 reps |
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| Shoulders - |
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| Db Press 4 x 8-12 reps |
| Db Lateral raise 4 x 8-12 reps |
| Db Reverse Fly 4 x 8-12 reps |
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| Tuesday: |
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| Hamstrings - |
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| Single Leg (SL) Squat 4 x 10-20 reps |
| Glute/ham raise 4 x 8-12 reps |
| Romanian Dead lift (RDL) 4 x 8-12 reps |
| Standing SL Leg curls 4 x 8-12 reps |
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| Bis - |
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| Db bicep curls 4 x 8-12 reps |
| Preacher Bar curls 4 x 8-12 reps |
| Concentration Curls 4 x 8-12 reps |
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| Thursday: |
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| Back - |
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| Lat Pulldown 4 x 8-12 reps |
| Closegrip Pulldowns 4 x 8-12 reps |
| Seated Rows 4 x 8-12 reps |
| Db Pullover 4 x 8-12 reps |
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| Tris - |
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| Close grip bench 4 x 8-12 reps |
| Lying tricep extension 4 x 8-12 reps |
| Pushdowns 4 x 8-12 reps |
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| Friday: |
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| Legs - |
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| Squats 4 x 8-12 reps |
| Leg Press 4 x 8-12 reps |
| Leg Extension 4 x 10-15 reps |
| Sissy Squats 4 x 10-15 reps |
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| Calves - |
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| Standing Calf Raises 4 x 8-20 reps |
| Seated Calf Raise 4 x 8-20 reps |
| Donkey Calf Raise 4 x 8-20 reps |
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Important Tips - If we do the same thing all the time the body adapts. Change things up!
Variations - sets, reps, weight, exercise choice, exercise order, rest between sets, body parts trained together. |
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Added prehab exercises: Use a stability ball, balance or unstable surface on a few sets.
Scapula stabilization, core stabilization, single leg stabilization, including glute hamstring stabilization and ankle stabilization |
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