Im an oly lifter that just recently transitioned over to bodybuilding. For oly lifting, i trained 5 days a week with a pretty straight forward 10 to 12 week program. I would train Mon-Thurs and hit moderate to heavy snatches and c&js on Saturdays depending on what phase i was in. Mon-Thurs i alternated push/pull days (i.e. Mon: squats, presses.....Tues: deads, pulls). I mastered it pretty well and made gains through the 4 years i did it.
When i started bodybuilding a few months ago i knew that it was going to be a different type of sport. In retrospect, i didn't realize that it was a completely different animal and i am having a bit of trouble putting everything together as far as training is concerned.
Standing in front of the mirror, i have a big lower body and a solid lower back. Traps are big too. Everything else definitely needs to catch up.
I need help with developing a program for myself. I am going to post the programs that i have put together. This post is taking me quite a bit of time to type up so I hope for a ton of opinions and suggestions that might help me out. Not all of this is new to me but i definitely need to learn a ton more to start growing. I haven't started doing cardio yet (trying to get my upper body to grow) but if that is something i should really do at this point i will do so.
This first program is something i put together in attempt to pack on some weight i did it for about 7 solid weeks and put on about 3-4 pounds. Notice: 6 days a week with more reps for legs in attempt to keep them worked. Doing abs and calves everyday:
Mon
Legs
ft. squat
lunges
1leg extention
leg curl
all for 4 sets 8-10
Back
1arm db row
low pully row
close grip pull dn
behind neck pull dn
all for 4 sets 6-8
Tues
Delt
1 arm lat delt raise
seated ft db rotation press
rear delt flies
upright rows
bicep
bb curls
alt db curls
1 arm high pully cable curls
reverse curls
all for 4 sets 6-8
Wed
Chest
bb incline
db bench
flat db fly
dips
Tris
close grip bench
skull crushers
seated db rotation behind head
tri push down
all for 4 sets 6-8
Thurs
Legs
back squat
1 leg press
sissy squats
rdl
all for 4 sets 8-10
Back
chin ups
bo rows
1 arm high pully row
good mornings
all for 4 sets 6-8
Fri
Delts
db lat raise
seated bhn press
1 arm cable rear delt fly
bb shrugs
Bis
incline db curls
low pully cable curl over bench
preacher curls
zott curls
all for 4 sets 6-8
Sat
chest
bench
db incline press
decline fly
cable crossover
Tri
rope ex
reverse dips
db kick back
tri push down
all for 4 sets 6-8
This second program i came up with has super setting and is the one i am currently doing. I seemed to put on just fat with the last program so i am hoping to put on muscle as well with this one. However, i am trying to bulk up so i am obviously not worried about putting on fat. Notice: 6 days a week. reps are still high for legs and still doing abs and calves everyday. All of these exercises are done for 4 sets of 8-10:
Mon and Sat
Legs
Back squat & leg press ss.
leg ex & leg curl ss.
lunges
Delts
Lat raise & upright row ss.
behind neck press & front db raise ss.
rear delt fly & bb shrugs ss.
Tues and Thurs
Chest
Incline db press & incline db fly ss.
bench press & dips ss.
flat db fly & db press ss.
Tri
Skull crusher & rope ex ss.
close grip bp & push down ss.
Wed and Fri
Back
chin up & wg lat pull downs ss
low pully rows & bo rows ss..
close grip pull downs & 1 arm db row ss.
Bis
bb curl & seated db curls ss.
cable curls over bench & zott curls ss.
Thank you to anyone who takes the time to read this whole thing. Im doing this all on my own so if you can help me out, thank you.
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