After the advanced stage routine is performed for 8-10 weeks, in order to keep gains coming, one needs to graduate to a periodized program. A periodized program is one that cycles exercises, rest, and repetitions on a consistent basis (every 3-4 weeks) in order to continually stimulate muscle growth. Periods of higher volume/fast paced training, followed by periods of higher intensity (heavier weight)/longer rest in between sets training keeps the body off guard and responding optimally. Below is a sample periodized routine that you can follow from the comfort of your home gym.
Weeks 1-4
Notes: In a triset, exercises 1, 2, and 3 should be done with no rest in between sets. Only rest 1 minute after the third exercise in the sequence. In a superset, exercises 1 and 2 should be done with no rest in between sets. Only rest 1 minute after the second exercise in the sequence.
Day 1 - Shoulders and Arms
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Triset:
- Dumbbell Upright Rows 4 sets of 10-12 reps
- Bent Over Lateral Raises 4 sets of 10-12 reps
- Side Lateral Raises 4 sets of 10-12 reps
Giant set: - Lying Triceps Extensions 3 sets of 10-12 reps
- Concentration Curls 3 sets of 10-12 reps
- Overhead Triceps Extensions 3 sets of 10-12 reps
- Hammer Curls 3 sets of 10-12 reps
Superset: - Concentration Curls 4 sets of 10-12 reps
- Triceps Kickbacks 4 sets of 10-12 reps
Day 2 - Legs and Abs
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Triset:
- Lunges 4 sets of 10-12 reps
- Leg Curls 4 sets of 10-12 reps
- Dumbbell Squats 4 sets of 10-12 reps
Superset: - Leg Extensions 4 sets of 10-12 reps
- Stiff Legged Deadlifts 4 sets of 10-12 reps
Superset: - Dumbbell Calf Raises 4 sets of 15-25 reps
- One Legged Dumbbell Calf Raises 4 sets of 15-25 reps
Day 3 - Chest & Back
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Triset:
- 45 Incline Dumbbell Press 3 sets of 10-12 reps
- One Arm Dumbbell Rows 3 sets of 10-12 reps
- Incline Flyes 3 sets of 10-12 reps
Triset: - Two Arm Dumbbell Rows with Reverse Grip (Palms Down) 3 sets of 10-12 reps
- 45 Incline Dumbbell Bench Press 3 sets of 10-12 reps
- Two Arm Dumbbell Rows with Reverse Grip (Palms Down) 4 sets of 10-12 reps
Superset: - Flat Dumbbell Bench Press 4 sets of 10-12 reps
- Two Arm Dumbbell Rows (Palms Down) 4 sets of 10-12 reps Triset:
- Crunches 3 sets of 15-25 reps
- Bicycle Crunches 3 sets of 15-25 reps
- Leg Raises 3 sets of 15-25 reps
Weeks 5-8
Day 1 - Shoulders and Arms
Notes: In a modified superset and a modified giantset, go from one exercise to the next in circuit fashion but resting 1 minute after each one. Continue going from one exercise to the next until all sets in the group of exercises have been performed.
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Modified Superset:
- Dumbbell Shoulder Press 4 sets of 10,8,6,4 reps
- Rear Delt One Arm Dumbbell Row 4 sets of 10,8,6,4 reps
Modified Giantset: - Dumbbell Close Grip Bench Press 4 sets of 10,8,6,4 reps
- Alternate Dumbbell Curls 4 sets of 10,8,6,4 reps
- Lying Triceps Extensions 4 sets of 10,8,6,4 reps
- Incline Hammer Curls 4 sets of 10,8,6,4 reps
Day 2 - Legs and Abs
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Modified Giantset:
- Dumbbell Squats 4 sets of 10,8,6,4 reps
- Stiff Legged Deadlifts 4 sets of 10,8,6,4 reps
- Lunges 4 sets of 10,8,6,4 reps
- Leg Curls 4 sets of 10,8,6,4 reps
Superset: - Dumbbell Calf Raises (Toes In) 3 sets of 10-15 reps
- Dumbbell Calf Raises (Toes Out) 3 sets of 10-15 reps
Day 3 - Chest & Back
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Giantset:
- Flat Dumbbell Bench Press 4 sets of 10,8,6,4 reps
- One Arm Dumbbell Rows 4 sets of 10,8,6,4 reps
- Incline Dumbbell Bench Press 4 sets of 10,8,6,4 reps
- Two Arm Rows (Palms facing forward) 4 sets of 10,8,6,4 reps
Superset: - Hanging Leg Raises 3 sets of 10-12 reps
- Crunches To Side 3 sets of 10-12 reps
Conclusion
I hope that with the routines above I have provided enough ideas on how to setup a weight training program with minimum home equipment. Note that even if you have a gym membership, you can still use these routines for those days that you cannot make it to the gym.
Also, since what these routines require are only adjustable dumbbells and a bench, they are great to follow at the gym when it is crowded. That prevents you from having to wait for equipment. I do that all the time when I have to train in a commercial gym and I make sure that the bench I secure is really close to the dumbbell rack.
Finally, please don't feel restrained to following my routines exactly as laid out. Feel free to make up your own as well based on the knowledge that you now have.
So there you have it. No more excuses to miss bodybuilding workout routines and no more need to wait in line at the gym for equipment. Good luck to all of you.
About The Author
Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Click here for more information on Hugo Rivera.
