A Tried and True Bodybuilding Program Template

Here is an awesome Tried and so True bodybuilding Program Template for you, I advice you to try it because it give incredible results. In the first you will say everybody says this program is good and that other not good but in the last no one gave any results. But today and from this Moment you should try this program i have tried it and it gave an incredible results as i said. Now Let's go and see what is the program step by step.

CHEST

1° Chest Exercises

-Incline Press (barbell or dumbbell)
-Flat Press (barbell or dumbbell)
-Decline Press (barbell or dumbbell)

2° Chest Exercises

-Cable Fly/Crossover (high-to-low, low-to-high)
-Dumbbell Fly (incline, flat, or decline)
-Dip
-Machine Press (incline, flat, or decline)
-Machine Fly
-Push-Up

BACK 

1° Back Exercises

-Deadlift (full or rack)
-Barbell Row (overhand or underhand)
-Pull-Up / Chin-Up
-One-Arm Dumbbell Row
-T-Bar Row

2° Back Exercises

-Cable Row (neutral, overhand, or underhand grip)
-Reverse Fly (dumbbell/machine)
-Dumbbell Pullover
-Pulldown (neutral, overhand, or underhand grip)
-Row Machine
-Pulldown Machine

SHOULDERS

1° Shoulder Exercises

-Overhead Press (barbell or dumbbell)
-Dumbbell Lateral Raise

2° Shoulder Exercises

-Arnold Press
-Overhead Press Machine
-Cable Lateral
-Front Raise – (barbell or dumbbell)
-Rear-Delt Cable Kickback
-Rear-Delt Dumbbell Raise/Extension
-Truck Driver
-Upright Row – (barbell, dumbbell or cable)

TRICEPS

1° Triceps Exercises

-Skull Crusher
-Close-Grip Bench Press
-Dip
-V-Bar Cable Pushdown

2° Triceps Exercises

-Kickback (dumbbell or cable)
-Randy Press
-Straight-Bar/Rope Cable Pushdown
-Overhead Extension (barbell, dumbbell, or cable)
-Reverse-Grip Cable Pushdown

BICEPS

1° Biceps Exercises

-Barbell Curl – (straight or EZ/cambered bar)
-Standing Alternating Dumbbell Curl

2° Biceps

-Spider Curl
-Drag Curl
-Low-Cable Curl
-Preacher Curl (EZ bar or dumbbell)
-Dumbbell Hammer Curl
-Reverse Curl
-Dumbbell Concentration Curl
-Chin-Up

ABDOMINALS

1° Ab Exercises

-Hanging Leg Raise
-Bicycle Crunch
-Decline Crunch

2° Ab Exercises

-Rope Crunch
-Reverse Crunch
-Frog Kick
-V-Up

QUADRICEPS

1° Quad Exercises

-Back Squat
-Front Squat
-Hack Squat

2° Quad Exercises

-Bulgarian Split Squat
-Leg Press
-Leg Extension
-Walking Lunge

HAMSTRINGS

1° Hamstring Exercises

-Stiff-Legged/Romanian Deadlift (barbell or dumbbell)
-Seated Leg Curl

2° Hamstring Exercises
-Lying Leg Curl
-Hamstring Ball Roll
-Unilateral (machine) Leg Curl
-Hamstring Rope Pull-Through

CALVES

1° Calf Exercises

-Standing Calf Raise (machine)
-Unilateral Dumbbell Calf Raise

2° Calf Exercises

-Calf Press (on leg press)
-Seated Calf Raise

Training split templates

My goal in creating these templates is to completely take the guesswork out of designing your own training programs. That way you can use your precious energy for training instead of thinking.
Simply plug-in the appropriate exercise and you're off!

4-Day Training Splits

The following 4-day training split is, as you likely surmised, for those of you who are going to train four days per week.

Notice I didn't say "might train four days per week" or "will often train four days per week"

It's important that you decide, in advance, how many days per week you can commit to. Otherwise you're going to compromise the effectiveness of the program. So if you're thinking, "I can consistently train four or five days per week," then go with four, because it needs to be something doable week in and week out.

Note: Sure, we can design training splits that are more flexible in nature, allowing you to train on a more random schedule, but that's a topic for another article.

No-Nonsense 4-Day Training Split

Day 1 (e.g., Monday) – Chest & Biceps
Day 2 (e.g., Tuesday) – Back & Abs
Day 3 (e.g., Thursday) – Shoulders, Triceps, & Abs
Day 4 (e.g., Friday) – Legs

• Chest & Biceps

Exercise	Sets	Reps	Rest
1° Chest (press)	5	5	Long
1°/2° Chest	3	6-10	Moderate
2° Chest	4	12-20	Short
1° Biceps	4	5	Long
1°/2° Biceps	3	8-12	Moderate
2° Biceps/Forearm	3	10-15	Short/Moderate

• Back & Abs

Exercise	Sets	Reps	Rest
1° Back (vertical pull)	4	6-10	Long
1° Back (lift/row)	3-4	6-10	Long
1°/2° Back	3	8-12	Moderate
2° Back	4	10-15	Short
1° Ab	3-4	6-10	Moderate
1° Ab	3	10-10	Short/Moderate

• Shoulders, Triceps & Abs

Exercise	Sets	Reps	Rest
1° Shoulder (vertical press)	4	5	Long
1° Shoulder (abduction)	4	8-12	Moderate
2° Shoulder	3	10-15	Short
1° Triceps	3	6-10	Moderate
1°/2° Triceps	3	8-12	Moderate
2° Triceps	3	10-15	Short
1° Ab	4	6-12	Moderate

• Quads, Hams & Calves

Exercise	Sets	Reps	Rest
1° Quad	5	6-12	Long
2° Quad	4	8-15	Moderate
1° Ham	4	6-10	Moderate
2° Ham	3-4	8-15	Short/Moderate
Ancillary Leg (as needed)	2-3	8-15	Short/Moderate
1° Calf	4-5	6-12	Moderate
2° Calf	3	10-15	Short

5-Day Training Splits

For those who can commit to training five days per week, this is a great training split.

Note: If you're a bit savvy, you can reconfigure the following template to use with a different 5-day training split.

No-Nonsense 5-Day Training Split

Day 1 (e.g., Monday) – Chest & Calves
Day 2 (e.g., Tuesday) – Back & Abs
Day 3 (e.g., Thursday) – Shoulders & Hams
Day 4 (e.g., Friday) – Quads & Abs
Day 5 (e.g., Saturday) – Arms

• Chest & Calves

Exercise	Sets	Reps	Rest
1° Chest	5	5	Long
1° Chest	3-4	6-10	Long/Moderate
2° Chest	3	8-12	Moderate/Short
2° Chest (weak point isolation)	3	10-15	Short
1° Calf	4	5-10	Moderate
1° Calf	3	10-15	Short/Moderate
2° Calf	3	12-20	Short

• Back & Abs

Exercise	Sets	Reps	Rest
1° Back (vertical pull)	3-4	6-10	Moderate/Long
1° Back (lift/row)	3-4	4-8	Long
1°/2° Back	3	8-12	Moderate
2° Back	3	8-12	Moderate
2° Back (weak point isolation)	4	10-15	Short/Moderate
1° Ab	3-4	8-12	Moderate
2° Ab	3	12-20	Short

• Shoulders & Hamstrings

Exercise	Sets	Reps	Rest
1° Shoulder (press)	4	4-8	Long
1° Shoulder (abduction)	4	6-10	Moderate
2° Shoulder	3	8-12	Short/Moderate
Shoulder Health (i.e., ext rotation)	3	12-15	Short
1° Ham (knee flexion)	3-4	6-10	Moderate
1° Ham (hip ext)	2-3	6-10	Moderate
2° Ham	3-4	10-15	Short/Moderate

• Quads & Abs

Exercise	Sets	Reps	Rest
1° Quad	5	6-10	Long
1°/2° Quad	4	8-12	Moderate/Long
2° Quad	3-4	8-12	Moderate
2° Quad	3	10-20	Short/Moderate
1° Ab	3	6-12	Moderate
2° Ab	3	12-20	Short

• Biceps, Triceps & Forearms

Exercise	Sets	Reps	Rest
1° Triceps	4	4-8	Moderate/Long
1° Biceps	4	4-8	Moderate/Long
1°/2° Triceps	3	8-12	Moderate
2° Triceps	3	12-20	Short
1°/2° Biceps	3	8-12	Moderate
2° Biceps	3	12-20	Short
Forearms (as needed)	3	8-15	Short/Moderate

Ancillary Exercises to Consider

Here are some smaller/more specific body parts that you may want to give some attention, along with the exercises to accomplish that task.

As needed, simply plug these into your split where they fit best, as illustrated above with the ancillary leg, forearm, and shoulder health exercises.

Tibialis Anterior:

Resisted Dorsiflexion
Heel Walking

Forearm Wrist:

Curls/Flexion (Barbell or Dumbbell)
Wrist Extension (Barbell or Dumbbell)
Wrist Rolls
Reverse Curls

Shoulder External Rotation:

Cuban Rotation
Side-Lying DB External Rotation
Cable External Rotation

Ancillary Exercises

Target Muscle	Sets	Reps	Rest Interval
Tibialis Anterior	4	8-15	Short-Moderate
Wrist Extensor	4	8-15	Short-Moderate
Wrist Flexor	3	8-15	Short-Moderate
Shoulder External Rotation	4	8-15	Short-Moderate

In Closing

I'll be the first to admit, there's nothing revolutionary in this article, but that's sort of the point – we're not trying to reinvent bodybuilding training here.

Instead, these templates are meant to be something more like elegantly simple, yet extremely effective.

With that in mind, I'd encourage you to print them out and take 'em to the gym with you. That way, you'll always have the information you need to construct a badass training program on the spot.
Enjoy!

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