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The following training routine is typical or basic and not designed for specialized training. Other specialized routines that can be used are listed in my Reverse Pyramid Training book. Selecting a routine should best fit your experience, level of fitness, goal(s) and allotted time (weekly schedule).
If you are a beginner the routine below is ideal for you. DO NOT imitate routines of advanced bodybuilders! You'll only grow LESS in MORE time! Combined with performance nutrition, smart and hard training and sufficient rest a "lean tissue" gain of 24-36 pounds is realistic in the first two years of consistent training.
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- Training Frequency: 3 days
- Training Days: Monday, Wednesday, Friday
- Routine Duration: 3 to 6 months
- Sets Per Exercise: 2 to 3 sets
- Rest Between Sets: Up to 2 minutes
Approximate "lean tissue" gain in 6 months: 12 to 18 pounds
For fat loss & muscle maintenance: Perform your cardiovascular exercise after weight training for 20 minutes.
For muscle gain only: Abstain from performing any cardiovascular exercise.
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What comes with BodyFit?
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- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
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View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
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Good Luck! Keep me posted or updated on your progress! E-mail me at randyherring@bodybuilders.com!
Why cant I print the programs. Hitting the print button gives me a blank page
Is this plan suitable for women?
So, I was considering trying out this routine but I substituted most of the free weight exercises with the machine equivalent (i.e. dumbbell flys with butterflys, bench press with machine bench press, etc.) because I just prefer using machines but my friend who has been working out for several years said machine exercises don't give you the same kind of results as free-weights. In fact, he said that if you use the preacher curl machine as opposed to a bar you won't see any results (his words not mine). Is there any truth to any of that? Because I am just starting to really get into working out hence the "beginners" routine and I don't want to waste my time in the gym.
Free Weights forces you to use secondary muscles to help you balance/stabilise. So when you use an isolating machine, you are only focusing on that specific muscle. You will still have gains, just not a fast as with free weights.
What could I substitute rows with?
Dumbbell or Barbell rows
So am i supposed to do these exercises each 3 days ?
can i do this rutine 4 days ?
Hi Randy I would say im an intermediate builder, would you recommend a different Routine ?
Is there a way to incorporate deadlifts into this?
just started this today! planning on doing it for 3 months and after that I will go on to a different program.
Adam, were you able to stick with the plan? If so what are your thoughts?
Any new Adam? I want to start this on Wednesday! Thanks,
Just started this. A week in to it now. First workout took a bit over an hour. I can wrap it up in about an hour now but need to combine workouts during rest time to get out sooner...