Bodybuilding Intermediate to Experienced Workout Plan (12 Weeks)

Bodybuilding Intermediate to Experienced Workout Plan

Welcome to the Bodybuilding Intermediate to Experienced Workout Plan! This workout plan is the best one on the market to give you the results you have always wanted. This program gives you the structure that I have discovered to work the best and that helped me gain 100 lbs. of muscle in 4 years. These workout plans are almost 5 years of experimenting, trial and error, health professionals’ knowledge, and tons of study. And you get it all written out, so you just go into the gym and do it. The way that I structure the workout plan is 6 days a week each muscle group twice a week. It is a push/pull/legs system but sometimes a change to a chest, back/arms/legs system.  I usually have day 7, the rest day as Sunday, but you can structure that how you want. I have structured the workouts in the way that I have discovered to give the best results. There is not much rest time, that will cause your muscles to work constantly. The workouts should not take you more than an hour and a half to complete, maybe even less. A common misconception is that you need 2 and a half hours to get a good workout in. COMPLETELY FALSE. Don’t believe me? Go look at how the greatest bodybuilder of all time trains and how long he trains for. I’m talking about 8-time Mr. Olympia Ronnie Coleman. He says multiple times that he does not train for more than an hour. But that hour that he’s in there is a grind of constantly going and putting those muscles to work.

With this program you should have an idea of what weight you can do on these exercises, and how many reps you can do them for. PUSH YOURSELF! Throughout the program you will notice your strength to go up. Adapt to it and the last 2 reps of every exercise should burn. They don’t need to be complete failure unless the program says, but they should burn. This program will work absolute wonders for you, but you must be honest with yourself and put in great effort. If you do that, you WILL look a significant amount better and you will be stronger.

You will notice that abs are only done twice a week. Abs are Worked in most compound lifts. Your abs are worked in squats, deadlifts, slightly in bench presses, etc. You don’t need to do as much ab focused work as you would think. You will notice that the ab workouts are attached at the top of the week. What I do is pair them up with a certain day. For example, I do my abs on days 1 and 4 So a lot of the times my abs are done on chest day at the end of my chest workout. Do Abs on either chest days or back days. whichever one you want because abs are worked a lot in leg days.

 I highly suggest taking progress pictures at Week 1 Day 1, and the last day to track your results visually. If you do, send them over to us by email for a chance to be featured on the website in our “customer transformations” side!

 If you are a beginner and you have only been lifting for a couple months, I recommend doing the 8-week beginner plan and then coming back to this one after.

  Let’s get to it.

Key Phrases you will see.

Tempo. Meaning – The pace that you do the exercise. There will be 4 numbers (#-#-#-#) The order goes top pause, down/eccentric (When the muscles feel like they are stretching), bottom pause, And up. The numbers represent how long each part should take. The most effective way that I have found to help muscle growth is the down/concentric and having a slow movement. That will get the muscle tired very quickly. Depending on the exercise the tempo order can be confusing because sometimes the top pause will be after you have done half the rep. For example, on triceps extension the top pause is when your arm is fully extended and at the most intense part of the exercise. But on bench press you start at the top pause. Just know that the down/eccentric part is when your muscles feel like they are stretching. After a couple exercises you will really gain an understanding of -how my tempo order works.

Super set. Meaning - Involves 2 workouts in 1 set. Right after the first exercise you go straight into the 2^nd one.