Bodybuilders Workout Plans
This section has been added to the course, to give you some ideas for developing your training program.
Subarna Dangol
Age: 23
Height: 5' 7"
Weight: 156 lbs
What is your workout plan?
Day 1: Chest and calves
Day 2: Arms
Day 3 : Back, lats and
deltoids
Day 4: Shoulders and legs
Day 5: Rest
Day 6 : Repeat Day 1
What supplements do you use?
(I use them occasionally). Creatine and Amino Mass.
Orville Matherson
Age: 29
Height: 5'9"
Weight: 185 lbs off-season, 154 lbs contest weight
What is your workout plan?
Monday - Shoulders and traps
Tuesday - Biceps and triceps
Wednesday - Back
Thursday - Chest
Friday - Rest
Saturday - Legs
Sunday - Cardio or rest
I try to use a different workout technique every couple of weeks in order to work the muscle groups from different angles. I'll work abs after each session.
What supplements do you use?
Whey Protein, Creatine
I also use Hydroxycut when I'm training for competitions.
Chris Chappell
Age: 28
Height: 5'10"
Weight: 90 kgs off-season, 85 kgs contest weight
What is your workout plan?
Simple:
Offseason: Hard and heavy and short sets with good form. Warmup, then 50%, then all out 100% for 6-8 reps then back to about 80% of that weight for 8-10 reps. Then again at 80%. 3-4 excersises for each body part. I go 2 days on, one day off, 2 days on, 2 days off during the offseason.
Competition: 12 weeks out till comp day. Up the tempo a little from 6-8 to 10-12 reps with a set of 15-20 thrown in. Add more shaping exercises like peck deck flyes, cable cross overs, leg extensions etc. Add a little cardio. (I hardly do any as my metabolism is so fast all year, I have trouble keeping the weight on.) During this time I workout 5 days straight with weekends off, except for abs on Sunday.
What supplements do you use?
Massive protein supplements for good gains of lean muscle.
Then things like tribulus and thermogen for that "kick" preworkout.
Liquid creatine is good too if you can get over the upset stomach with constant dosing.
John C. Cohan
Age: 23
Height: 6'
Weight: 195 lbs
What is your workout plan?
I try to hit every body part twice a week. I always go heavy and always take every set to failure and always with 100% intensity.
Running 4 times a week for 40 minutes.
One day of rest is usually all I need.
What supplements do you use?
I use whey protein as my main source of protein.
I also use thermogenics to stay lean and keep my workouts intense and cycle creatine every six to eight weeks. (I have really good success with Cell-Tech)