Was wondering what you guys thought of this 16 week muscle building plan. I'm on week 2! I finally had the time to fix it up so it's easier to read. Letme know what you think!
Exercise Set Reps rest
Week 1&2 Mon -Thur
A1: DB Press 3 6-8
A2: Band Row 3 6-8 2min
B1:Pull Up 3 6-8
B2: DB Shoulder Press 3 6-8 2min
C1: DB Bi Curl 2 6-8
C2: Tri Ext(Skull crushers) 2 6-8
A1, A2, A3 etc are supersets. Superset simply means performing one set of each exercise in a circuit
format, until you have completed all the work sets. In other words, perform two or more exercises in a
row, followed by the recommended break.
Tu-Fri
1: DB Squat 3 6-8 2min
2:RDL 2 6-8 2min
3: DB Sep ups 2 6-8 2min
4: DB Forward Lunges: 3 6-8 2min
5a:wall squat: 2 45sec
5b: plank 2 45sec
week 3&4 Mon-Thur
A1: Bench Press 3 6-8
A2: One Arm Bent Over Row 3 6-8 2 min
B1: Chin Up 3 6-8
B2: Barbell Military Press 3 6-8 2 min
C1: Barbell Curl 2 10
C2: Lying Tricep Dumbbell Extension 2 8-12 1 min
A1, A2, A3 etc are supersets. Superset simply means performing one set of each exercise in a circuit
format, until you have completed all the work sets. In other words, perform two or more exercises in a
row, followed by the recommended break.
Tu-Fri
1: Barbell Squat 3 6-8 2 min
2: Sumo Deadlift 2 6-8 2 min
3: Bulgarian Squat 3 8/ side 2 min
4a: Wall Squat Hold 2 50 sec
4b: Hamstring Curl 2 15-20 1 min
5a: Calf Raise 1 10/ side
5b: Plank 1 50 sec 1 min
Week 5&6
Mon-Thu
1a: Bench Press 3 5-8
1b: Band Pres 3 20 2 min
2a: Barbell Row 3 5-8
2b: Band Row 3 20 2 min
3a: Military Presss 2 5-8
3b: Shoulder Band Press 2 20 2 min
4a: Pull up 2 5-8
4b: Kneeling Lat Pulldown 2 20 2 min
5: Diamond Pushups 1 20
A1, A2, A3 etc are supersets. Superset simply means performing one set of each exercise in a circuit
format, until you have completed all the work sets. In other words, perform two or more exercises in a
row, followed by the recommended break.
Tu-Fri
1a: Front Squat 3 5-8
1b: Jump Squat 3 20 2 min
2a: Standard Deadlift 3 5-8
2b: Hamstring Curl 3 20 2 min
3a: Dumbbell Step Up 2 5-8
3b: Forward Dumbbell Lunges 2 20 2 min
4a: Calf Raise (dumbbell) 1 5-8
4b: Plank 1 45 sec 1 min
Week 7&8
Mon-Thur
1a: Bench Press 3 5-8
1b: Weighted Pullups 3 5-8 2 min
2a: Military Press 3 5-8
2b: 1-Arm Dumbbell Row 3 5-8 2 min
3a: Tricep Dip 2 8-12
3b: Hammer Curl 2 8-12 2 min
4a: Barbell Wrist Curl 2 10-20
4b: Barbell Reverse Wrist Curl 2 10-20 2 min
A1, A2, A3 etc are supersets. Superset simply means performing one set of each exercise in a circuit
format, until you have completed all the work sets. In other words, perform two or more exercises in a
row, followed by the recommended break.
Tu&Fri
1: Sumo Squat 3 5-8 2 min
2: Barbell Squat (Not Front Squat) 3 5-8 2 min
3a: Stiffed Leg Deadlift 3 5-8
3b: Squat Hold 3 45 sec 2 min
4a: Dumbbell Step Up 2 5-8
4b Calf Raise (dumbbell) 2 8-12 90 sec
5: Super Plank 1 10/side
Week 9&10
Mon&Thur
1a: Dumbbell Press 3 5-8
1b: Weighted Pullups 3 5-8 2 min
2a: Military Press 3 5-8
b: Bent Over Row 3 5-8 2 min
3a: Barbell Curl 2 10
3b: Lying Tricep Extensio 2 8-12 1 min
4a: Dumbbell Wrist Curl 1 10-20
4b: Dumbbell Reverse Wrist Curl 1 10-12 1 min
A1, A2, A3 etc are supersets. Superset simply means performing one set of each exercise in a circuit
format, until you have completed all the work sets. In other words, perform two or more exercises in a
row, followed by the recommended break.
Tu&Fri
1 Front Squat 3 5-8 2 min
2 Standard Squat 3 5-8 2 min
3 Sumo Deadllift 3 5-8 2 min
4 Stationary Barbell Lunges 3 10/side 2 min
5a: Calf Raise 2 12 /side 1 min
5b: Super Plank 2 10/side 1 min
Week 11&12
Mon-thur
1a: Bench Press 3 5-8
1b: Dumbbell Press 3 20 2 min
2a: Barbell Bent Over Row 3 5-8
2b: Recline Pull 3 20 2 min
3a: Military Shoulder Press 2 5-8
3b: Arnold Press 2 20 2 min
4a: Chin Up 2 5-8
4b: Pulldown 2 20 2 min
5a: Bicep Curl 1 8-12
5b: Tricep Dip 1 10-12
A1, A2, A3 etc are supersets. Superset simply means performing one set of each exercise in a circuit
format, until you have completed all the work sets. In other words, perform two or more exercises in a
row, followed by the recommended break.
Tu&fri
1a: Standard Squat 3 6-8
1b: Front Squat 3 20 2 min
2: Standard Deadlift 3 5-8 2 min
3: Dumbbell Step Up 3 8/ side 2 min
4: Calf Raise 2 10/side 1 min
5: Advanced Ball Plank 2 45 sec 1 min
6a: Wrist Curl 2 10-12
6b: Reverse Wrist Curl 2 10-12 1 min
week13&14
Mon-thur
1a: Explosive Pushups 4 25
1b: Recline Pull 4 25 90 sec
2a: Dumbbell Shoulder Press 3 25
2b: Pullups 3 25 90 sec
3a: Bicep Curl 2 25
3b: Diamon Pushups 2 25 90 sec
4a: Advanced Plank (on the ball) 2 60 1 min
Tu-fri
1a: Jump Squat 3 25
1b: Alternating Split Jump Squat 3 25 90 sec
2: Standard Deadlift 3 20 2 min
3a: Dumbbell Step Up 3 20/ side
3b: Hip Bridge 3 20 90 sec
4: One Leg Calf Raise 2 20/side 1 min
Week 15&16
Mon-thur
1a: Bench Press 3 5-8 60-90
1b: One Arm Dumbbell Row 3 5-8 60-90
1c: Miliatry Press 3 25 60-90
1d: Pullups 3 25 60-90
1e: Bicep Curl 3 8-12 60-90
1f Tricep Extension 3 10-12 60-90
tu&Fri
1a: Barbell Squat 3 5-8 60-90
1b: Forward Lungest 3 10 60-90
1c: Front Squat 3 5-8 60-90
1d: Dumbbell Jump Squat 3 10 60-90
1e: Stationary Lunges 3 10/side 60-90
1f: One Leg Calf Raise 3 12/side 60-90
1g Plank 3 45 sec 60-90
Cardio is done in intervals. First 4weeks is 3 rounds 3x' a week,4-8 is 4rounds3 x's a week, 8-12 5 rounds 4times a week, 12-16 5roundsX5x's a week
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Originally Posted by SP1
