Bodybuilding
Hypertrophy Trainer
Difficulty: Advanced
Muscle Group(s): Full body
Days per week: 5
Program length: 14 weeks
Train smarter not harder. This program is designed for you to lift every other day with no cardio. If you focus on your intake of nutrients and vitamins you will not have to worry about retaining fat. My program is designed with three different routines to detail the whole body. This is called horizontal loading when you lift 1-2 muscles a day. It also allows other muscles that have not been worked to fully recover. Like the founding fathers of lifting in the Venice Golds Gym, I put the pushing and pulling muscles together. Chest and..CONTINUED ON TRAINER PROFILE
Bench Booster
Difficulty: Advanced
Muscle Group(s): Upper Body
Days per week: 2
Program length: 4 weeks
If you've just started benching DO NOT buy this program. Bench Booster contains a lot of unique and strength-building movements. Purchase this workout and you'll find yourself going back to it every few months for as long as you're lifting! Be ready for your bench max to shoot through the roof!
5 month Hypertrophy Plan
Difficulty: Advanced
Muscle Group(s): Full body
Days per week: 5
Program length: 5 Months
If you're looking for a long-term bodybuilding program, look no further! This 5-month program will give you the muscle growth you've always wanted. The program is super easy to follow, but involves a lot of advanced movements. Clear your gym calendar for 5 months because you're about to get huge!
20 Week Bikini Prep
Difficulty: Advanced
Muscle Group(s): Full Body
Days per week: 5-6
Program length: 5 Months
Want to compete in Bikini or Figure but don’t know where to start? By following this 20 week Competition Prep program, you are given the tools needed to succeed. This program is a comprehensive 20 week plan with a rotation of workouts every 4 weeks until the final peak week of the show. You will have enough time for your body to adjust and re-create into a new shape as you prepare to step on stage. By combining this program with the proper diet routine, you will develop the best body to step on stage.
Movement For Mass
Difficulty: Intermediate-Advanced
Muscle Group(s): Full Body
Days per week: 4
Program length: 8 weeks
This program was built to build mass. This program focuses on large movements while progressively increasing the volume and strategy of lifting from week to week. This 4 week program incorporates a burn out exhaustion phase as well as a compound movement day helping increase strength on all cylinders. Although this program is meant for building mass it can also be used to lean up and burn fat. Whether your goal is to gain mass, form a larger frame, or to shred down, this program will surely do the trick. This program focuses on all the muscle groups helping form stronger shoulders, chest, back, legs and secondary muscle groups.
Chrissy's Squat Builder
Difficulty: Advanced
Muscle Group(s): Lower body
Days per week: 3
Program length: 10 weeks
Strengthen your squat with this 10 week intense program. This program is no joke and will require determination, but it will add gains to your squat 1RM. The first couple weeks are not as demanding to get your legs used to whats to come. Since this program is only 3 days a week, it allows you to have time throughout the week for upper body, conditioning, or any other physical activities. Be sure to rest your legs on the days off. A warm-up/dynamic stretching before the workout is recommended as well as stretching after.
Super Sets For Super Gainz
Difficulty: Intermediate
Muscle Group(s): Full Body
Days per week: 4
Program length: 4 weeks
This program seperately Super-sets all of the upper body exercises twice a week and then twice a week blasts your legs for maximum growth. This is a program you will find yourself constantly going back to throughout your years of training. Always Warm-up & Cool-down before the workouts to reach your maximum potential.
Giant Super Sets
Difficulty: Intermediate
Muscle Group(s): Full Body
Days per week: 5
Program length: 12 weeks
Do not do this workout in a crowded gym. The program involves doing all of your exercises for the day for one set, and then going back through all the exercises for however many sets their are. This is known as "Giant Super Sets" and is an amazing program, but you definitely will need space in your gym. Good luck with the program!
Ultimate Fitness Phase 1, 2, 3
Difficulty: Intermediate
Muscle Group(s): Full Body
Days per week: 4
Program length: 4 weeks
The Tri-phase workout plan is meant to gain overall strength, gain muscle and become more explosive. In each phase there are split up into three days of weightlifting followed by one day of HITT, therefore it is a four times a week workout. The first phase of the program is the foundation, getting used to the workout using about 60% of your max. Once the first phase is completed you go into the second phase of the program which uses lower repetitions and this will be more of the hypertrophy phase working at higher load than phase one. once phase two is completed then we go into phase three which is where the power/explosiveness comes in and strength aspect of the workout. During this phase your using around 85%-90% of your max. The tri-phase is done so you’re constantly changing weight and reps and you’re constantly improving. Hope you enjoy it.
Phase 1
Phase 2
Phase 3
Bigger Arms
Difficulty: Intermediate-Advanced
Muscle Group(s): Full Body
Days per week: 2
Program length: 4 weeks
This is a 4 week program designed to help build size and mass on your arms. The higher repetition days main focus will be on helping the arms grow and getting great blood flow to the muscle. Really concentrate on squeezing with each contraction. The lower repetition days will be used to help strengthen the arms and slow and controlled movements will be key.
Massive Arms
Difficulty: Intermediate
Muscle Group(s): Full Body
Days per week: 3
Program length: 4 weeks
This program is designed to help build larger and stronger arms. This program doesn't focus just on the arm muscle groups, like the biceps and triceps, like some traditional arm builder programs do, but incorporates larger compound movements where the arms are used as secondary groups. The arms are built to support the elbow and more importantly the shoulder complex. With that being said this program focuses on large movements while exhausting the biceps and triceps to help build larger, stronger and more efficient arms. Whats the point of strong arms if you don't have strong shoulder, chest and back muscles to support them!
Seth's Intermediate Bodybuilder
Difficulty: Beginner-Intermediate
Muscle Group(s): Full Body
Days per week: 6
Program length: 8 weeks
This workout is for off-season athlete who want to stay in shape and gain mass. All exercises should be done with full range of motion, changing rest times between 30s-2min each week and varying the number of sets. The warm up should be 5-20 minutes long and consist of either cycling, jogging, rowing or stairs. Enjoy!
Apollo's Strength Builder
Difficulty: Intermediate
Muscle Group(s): Full Body
Days per week: 3
Program length: 8 weeks
This stands as the perFIcT program to get you the strength you need with just 3 days a week of training! You should have some weightlifting experience prior to purchasing this program becuase it's not easy!
*If you purchase a workout or download a free day trial on a mobile device, make sure you go to your email and open up the document in your email instead of right at purchase*
John Weher's Beginner Bodybuilder
Difficulty: Beginner
Muscle Group(s): Full body
Days per week: 4-5
Program length: 3 Months
If you're just starting out as a bodybuilder this is a great program for you. It will help you grow muscle at a pace that's perfect for beginners. Be ready to adapt to the bodybuilding style of lifting. Good luck!