kingdd’s BodyBlog

This is the first real training plan I used when I began lifting seriously. I still use this plan on occasion when I need to re-focus and get back into building mode. Combined with the proper diet (which I will explain further in future blogs) I have had tremendous success using this very simple, yet very effective program. 

The program is split into three days working different bodyparts in each session. Session one is focused on pushing movements working the chest, shoulders, and triceps. Session two is legs day, and session three is pulling movements involving back and biceps. All exercises are done in three sets of ten, eight, and six reps with increasing weightload in each successive set. The final ‘Work Set’ is performed to failure with maximum resistance for six reps.

PUSH - MON

CHEST - Dumbbell Chest Flies, Incline Barbell Press

SHOULDERS - Lateral Dumbbell Raise, Barbell Military Press

TRICEPS - Closed Grip Bench Press

LEGS - WED

QUADS - Leg Extension Machine, Squats

HAMSTRINGS - Leg Curl Machine

CALVES - Standing Calf Raise

PULL - FRI

BACK - Lat Pull-Down Machine, Bent-over Barbell Rows

BICEPS - Barbell Curl

TRAPS - Barbell Shrugs

Train abs in each workout. Monday use an exercise that targets the middle abdominals like decline sit-up. Wednesday target the obliques and friday the lower abdominals.  This plan uses mostly compound movements where more than one joint is used in action. You will notice with some bodyparts, like the chest for example, I have included an isolation exercise to be done as a ‘primer’ exercise in preparation for the compound exercise to follow. The purpose of a primer exercise is to warm-up a larger muscle group so it’s pumped and ready for action for the next exercise where a different section is targeted. Other smaller muscles such as the biceps, triceps, and calves get one compound exercise each as these muscles are warmed up effectively as secondary lifters in the previous exercises in their respective workouts.

 It’s easy to adapt and evolve this plan. Provided is a basic skeleton to which you can add flesh as you learn more exercises and variations. After six weeks using these exercises, I would encourage you to start swaping some different exercises as you wish. Just keep in mind the basic principles explained when using compound and isolation exercises.