- Here's an outline of the total-body week of the program - the #'s in parentheses, e.g. (3), are the number of sets to do for that bodypart. For the total body workouts, choose ONE exercise per bodypart.
- Take 90 seconds rest in between sets. The workout should be done in 45 minutes to an hour at the most.
- For repetition ranges, every day you will perform different repetitions: Monday: 12-15 reps, Tuesday: 10-12 reps, Wednesday: 8-10 reps, Thursday: 6-8 reps, and Friday: 5-7 reps
Monday-Friday
Back (3)
Chest (3)
Thighs (3)
Delts (2)
Hams (2)
Biceps (2)
Triceps (2)
Calves (2)
Abs (2)
For exercise selection, pick from deadlifts, squats, bench press, shoulder press, barbell curls, dips, close grip bench, barbell or dumbell rows, chins, etc. For weight selection, choose a weight that you'll be likely to hit failure within that rep range.
Remember, push hard on these sets! It may not seem like much during that particular workout but you're going to be working the same muscle group the very next day again.
The Single Part Per Day Program - Week B
The next week of the program (after your 2 days off) is going to be much higher volume for each bodypart but much lower frequency, e.g. you'll do only one or two bodyparts per training session and only doing that once per week.
It'll be a big change and your body will have to adapt again!
Here's the split:
Monday: Chest
Tuesday: Back
Wednesday: Shoulders/Calves
Thursday: Biceps/Triceps
Friday: Thighs
During each training session, you're going to have pretty much free reign on how to work that bodypart. Since you'll only be doing it directly once during that week, feel free to hit it hard! The only stipulation here is that you stop training when you hit 45 minutes in the gym. No exceptions.
Bottom line, we're looking for many more sets for each bodypart - feel free to throw in a few intensity techniques as well to spice things up (about 15 to 20 for larger, single-part days and 10 to 15 each for the smaller bodypart days will probably be about how it works out). But basically, go by your time on this one (45 total minutes). For the smaller parts, go for about 20 minutes on one part and 20 minutes on the other. That works well for shoulders and calves. For biceps and triceps, you can actually work them back and forth, e.g. doing 1 exercise for biceps, then 1 exercise for triceps, over the 45 minutes of the session. Do the heaviest exercises first, e.g. bench, squats, deadlifts. Do higher-rep training more towards the latter parts of the training session. So basically, your rep ranges should start in the 5 to 7 rep range, then gradually work towards 12 to 15 as you go through the workout.
For rest times, about 60 to 120 seconds is good, depending on the exercise and how heavy you're going with it. But feel free to go by how you feel.
How to Use These Routines?
Now all you have to do is switch back and forth between Week A and Week B training schedules. Each week, your body is going to be totally thrown for a loop. Feel free to change the order you train your bodyparts in the Week B schedule, depending on how your body reacts to the training.
About the Author
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Mad Scientist Muscle," "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
If you're interested in more great fitness and training information, covering unique exercises, powerful training programs, muscle anatomy, fitness Q&A's, workout tips and a whole lot more, be sure to check out Nick's site at www.fitstep.com. And don't forget grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at www.fitness-ebooks.com!
