Full body training program

Last month we established a basic program for a person starting out in bodybuilding, with three sessions a week.

This month, we're going to build an example program for an intermediate-level exerciser who can also only do three sessions a week.

the importance of the warm-up

Intermediate-level exercisers are no exception to the rule of doing a good warm-up before starting actual bodybuilding work.

The purpose of this warm-up is to prepare the body for the effort ahead. It should therefore be progressive in its intensity, and should help to bring the joints and muscles up to the right temperature, as well as increasing the heart rate.

We'll start with ten minutes on a static bike or jogging mat. This will be followed by a circuit training session consisting of a few basic movements to prepare the body, but with very light loads. Then it's time to get down to business.

The full body program

Monday session n°1: Pectorals/ biceps, triceps/ abdominals

Bench press: 2*15 reps (warm-up) 4*6-8 reps

Inclined bench press: 4*6-8 reps

Incline squats: 4*12 reps

Pull-over: 4*12-15 reps

Curl bar ez: 2*15 reps(warm-up) 4*10 reps

Front bar ez: 2*15 reps 4*10 reps

Curl desk: 4*12 reps

High pulley supine extension: 4*12 reps

Leg raises: 4*15 reps

Crunch: 4*15 reps

Wednesday session 2: Thighs, calves, deltoids

Leg extension: 2*15 reps (warm-up) 4*12 reps

Squat: 5*15-12-10-8-8 (pyramid load)

Hack squat: 4*12 reps

Leg curl: 5*12 reps

Standing heel raises: 4*burning

Barbell front press: 2*15 reps 4*10 reps

Lateral raises(triset):3*(15-12-10) choose 3 loads with a few kilos difference.

Friday session n°3: Dorsals/ posterior deltoids

High pulley chest pull: 2*15 reps 4*12 reps

Rowing barbell: 4*10 reps

Rowing machine or dumbbells (arms): 4*12 reps

Neck pull: 4*12 reps

Inverted butterfly: 5*12 reps

Dumbbell shrug: 4*15 reps

Crunch: 4*15 reps

Reverse crunch: 4*15 reps.

This program is just an example of what can be done. Obviously, the exercises and their order can be modified, but a certain logic must be respected. Priority is given to the larger muscle groups, which require more energy than the smaller ones. Of course, recalcitrant muscles can be worked first.

Rest times between each set should not exceed 1min 30 to maintain a certain intensity, but also to have recovered enough to perform the next set.

In the next article, I'll be proposing a 3-session program for an advanced athlete.

Author Alexandre CARPENTIER

Bodybuilding Champion N.A.C 2012

Alexandre shares his bodybuilding experience with MegaGear blog readers