This is the second bodybuilding routine to hit FactorySupplements.Co.Uk, written by Nathan Smith This routine is based upon compound exercises, but puts time and focus into individual bodyparts. Unlike the first bodybuilding installation which can be found here, which focused on 2 body parts per session, this routine focuses on higher intensity for larger body parts such as chest and back where additional arm work will not be able to be performed (to a degree worth doing).
Because of this the split is longer, going from a 3 day split to a 4 day split with one day focusing on solely on arms. If you have followed from the first bodybuilding routine made here, this will allow you to put on more quality mass onto the base built from that routine. This routine is not suitable for absolute beginners, who would benefit more from either our first bodybuilding routine or a full body 3-day split powerlifting routine. This is because beginners usually will not be able to lift as much weight as someone more advanced, their nervous system will not be drastically affected by any weightlifting for a while and with newbie gains they can grow a lot from training bodyparts multiple times per week.
This split is suitable for either bulking or cutting, with always having one exercise focusing on strength, one within a range specifically for hypertrophy and a third excercise for endurance. So if you're cutting you should retain strength, whilst the other exercises essentially just being there to help burn more calories and help retain size, and if you're bulking then you should gain great strength while putting on good size with all rep ranges used.
Note; This split contains a lot of 'super sets', Super setting means not taking any rest between the two exercises, so if we were doing a super set of 4x8-12 leg extensions with leg curls then; perform 1 set of leg extensions 8-12 reps, then 1 set of leg curls 8-12 reps, rest x amount of seconds and go again. This super setted training with the rep range will provide good growth as well as aiding to cardiovascular fitness.
Let's get to it;
------------------------------------------
Day 1; Chest
Flat Barbell Bench Press.
3x3-7
The 1st set should be one so heavy you know you can only perform 5 reps, if not at least as close as you can get. For the 2nd set, increase the weight by 2.5kg, for your 3rd set drop the weight back down by 5kg. E.g 1x5 80kg, 1x3-4 82.5kg, 1x5-7 72.5kg. If your gym has no 2.5kg increments, up and decrease the weight by 5kg. Rest 3 minutes between sets. Perform 1x14 with the empty bar, then 1 set of 10 with an easy weight, followed by another set of 5 with a weight 80% of your first working sets weight (So if you plan on doing sets with 80kg, perform this with 65).
Small incline dumbbell bench press.
3x8-12
Start with a weight you can perform 10-12 reps with, rest 90 seconds between sets. Make sure the incline is only about 30 degrees if possible.
Bodyweight Dips / Push Ups
3x Maximum
If you can't do more than 12 dips, perform push ups. The aim is to perform 12 reps minimally. 60-90 seconds rest between sets.
------------------------------------
Day 2: Back & Abs
Bodyweight Pull Ups / Lat Pulldowns super setted with Hanging Leg Raises
3 x Max / 8-12
Take 90-120 seconds between sets. If you can not perform more than 5 pull ups, then use the lat pulldown machine, using 2x14 to warm up. Perform as many reps as you can do with each set of hanging leg raises, however if you can not do any then floor leg raises are acceptable.
Barbell Rows
3x 4-6
Heavy weight, but don't compromise form, we want that back kept straight. These should be done with an underhand grip. Barbell Rows will be our 'strength exercise' for back, so keep it heavy to a weight so heavy you can only perform about 6 reps with good form. Rest 120 seconds between sets.
Cable Rows / 1 Arm Dumbbell Rows super setted with Crunchs
3x8-12
Whichever you have access to, although Cable Rows are preferred. If doing one arm dumbbell rows, be sure to have one knee and one arm on a bench, so you can lean right over and keep the back straight without straining yourself. A light weight, 8-12 reps focusing on a strong contraction, really get the full range of motion. When performing your crunchs, put your feet up on the bench and make sure you contract hard with each rep, perform up to 20 reps.
------------------------------------
Day 3; Legs
Barbell Back Squats / Leg Press
3x5
The legs can take an enormous amount of pressure, we often underestimate how much weight we can really push. At the end of the day though any body with big legs has a big squat, but not all of us are suited to the squat whether we just don't have secure enough form for heavy squats, or we may not be flexible enough for good depth, or may just not like the motion of it. For this reason you can perform either back squats or leg press, the back squats are preferred but leg press can be done. Heavy weight, 3 sets of 5 hard reps, 3 minutes rest between sets. To warm up, perform 1x10 with the bar, then 1x10 with easy weight, followed by 1x5 with 80% of working set weight (i.e if squatting 100kg, perform this set with 80kg).
Leg Extensions super Setted with Leg Curls
3x 8-12
Every single half decent gym has leg extension and leg curl machines, some are called quad extensions and hamstring curl machines. Rest 60-90 seconds between each super set.
---------------------------------
Day 4; Shoulders, Triceps, Biceps
Military Press
4x8-12
Use the empty barbell to warm up, followed by a light weight for 10 reps. 90 seconds rest between working sets.
SkullCrushers super setted with Barbell Curls
4x8-12
Warm up your biceps first with an easy weight for 15 reps. After your triceps should already be warm from military presses, so you can start getting right into it. 60-90 seconds rest between each super set.
Dumbbell Preacher Curls super setted with Side Lateral Raises
4x6-8 Preacher Curls, 4x12-15 Dumbbell Lateral Raises
Go heavy with your dumbbell preacher curls for maximum contraction, this will build your peaks well. Very light weight with the lateral raises, as the shoulder can be sensitive to injury with this exercise and form needs to be kept strict to ensure no un-necessary momentum is used to get the weight up. 60-90 seconds rest between each super set.
---------------------------------
Day 5; Well earned Rest
If you feel the need to, you can have 2 rest days but ideally just stick to the one rest day. That rest day can also be put anywhere in the middle of the routine, it does not necessarily have to be at the end. Note again each day is numbered and not put as a specific day which makes the routine a little more flexible. This routine is obviously suitable for women also. If fat loss is your goal, you can perform an additional half an hour of cardio after each session, however I advise only doing slow state cardio (a fast paced walk on the treadmill or medium intensity on a bike), keeping the heart rate between 130-150BPM.
