linarobson 
"Pack on 20+ pounds of pure muscle over the winter."
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My BB coach wrote this program for me. It works very well and is very balanced. My problem is being more consistent in following the program. So now that I am on BodySpace and on display, I am more motivated to stay on point. I know that I can gain my 20+ pounds of muscle on this program. I have seen my strength increase and my body change significantly since starting this program in
April. My coach also HIGHLY recommends that I only use Beverly Int. products.
SCHEDULE
Schedule the workouts over an eight day period as follows:
1st Day - POWER TRAINING
2nd Day - Off
3rd Day - Active Rest
4th Day - DAY 1 - PUSH DAY (Chest, Shoulders, Triceps)
5th Day - DAY 2 - LEG DAY
6th Day - DAY 3 - PULL DAY (Back, Biceps, Calves)
7th Day - Off
8th Day - Active Rest (if need to do so, delete this day)
POWER TRAINING
Stretch
Abdominals (perform as a Giant Set - 2 times)
Leg Raises 50 reps
Crunches 50 reps
Rope Oblique Crunches 30 reps
Warm Up Leg Extensions (light to moderate weight) 2 sets (15, 15)
Smith Machine or Atlantis Squats 5 sets (10, 8, 6, 4, 4)
Flat Bench Press 5 sets (8, 8, 6, 4, 4)
Deadlifts (traditional or sumo style) 3 sets (8, 6, 4)
T-Bar Rows 4 sets (8, 8, 6, 4)
Standing Calf Raises (to an eight count each way) 3 sets (10, 10, 10)
DAY 1 - PUSH DAY (Chest, Shoulders, and Triceps)
STRETCH
ABDOMINALS (perform as a Giant Set - 2 times)
Leg Raises 50 reps
Crunches 50 reps
Rope Oblique Crunches 30 reps
CHEST
Incline Bench Press 3 sets (15, 10, 8)
Pec Deck 3 sets (15, 15,15)
Flat Bench Press 3 sets (12, 10, 8)
Dumbbell Pullovers 2 sets (20, 20)
SHOULDERS
Behind the Neck Shoulder Press 3 sets (15, 10, 8)
Dumbbell Upright Rows (or Lateral Raises) 2 sets (15, 15)
Front Plate Raises 2 sets (15, 15)
TRICEPS
Tricep Dips (or Lying Tricep Extensions) 3 sets (15, 10, 8)
Rope Tricep Pushdowns 2 sets (15, 15)
One Arm Reverse Cable Pushdowns 2 sets (15ea., 15ea.)
DAY 2 - LEG DAY
STRETCH
ABDOMINALS (perform as a Giant Set - 2 times)
Leg Raises 50 reps
Crunches 50 reps
Rope Oblique Crunches 30 reps
HAMSTRINGS
Leg Curls 3 sets (15, 15, 12)
Stiff Leg Deadlifts (w/pause at bottom) 3 sets (15, 15, 15)
QUADS - Week 1
Leg Extensions 3 sets (15, 15, 12)
Power Squat 5 sets (15, 10, 6, 6, 6)
(last 3 sets as heavy as possible)
Angle Leg Press 3 sets (30, 30, 30)
Finishing Leg Extensions (as drop sets) 2 sets (15+, 15+)
QUADS - Week 2
Leg Extensions 3 sets (15, 15, 12)
Angle Leg Press 5 sets (15, 10, 6, 6, 6)
(last 3 sets as heavy as possible)
Power Squat 3 sets (30, 30, 30)
Finishing Leg Extensions (as drop sets) 2 sets (15+, 15+)
DAY 3 - PULL DAY (Back, Biceps, and Calves)
STRETCH
ABDOMINALS (perform as a Giant Set - 2 times)
Leg Raises 50 reps
Crunches 50 reps
Rope Oblique Crunches 30 reps
LOWER BACK
Back Raises 2 sets (20, 20)
UPPER BACK
Wide Grip Chin-Ups (assisted if necessary) 4 sets (10, 10, 10, 10)
Close Grip Seated Rows 3 sets (15, 12, 10)
Close Grip Lat Pulldowns 3 sets (15, 12, 10)
One Arm Rows 2 sets (15ea., 15ea.)
BICEPS
Dumbbell Bicep Curls (w/ supination) 3 sets (15, 12, 10)
Incline Dumbbell Curls 2 sets (15, 12)
Concentration Curls 2 sets (15ea., 15ea.)
CALVES (perform to a four count each way)
Standing Calf Raises 3 sets (10, 10, 10)
Seated Calf Raises 2 sets (10, 10) |
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