Bodybuilding Training Protocol

Training Frequency and Rest Days

• Start with a 4-day workout cycle: Train once every four days.
  • Example: Train on Monday, next session on Friday, then Tuesday, and so forth.
• If scheduling problems arise, shift the training day to the fifth day.
• After 3 weeks, start adding additional random rest days to prevent overtraining.
• Increase the frequency of rest days gradually until training once every 6-7 days.
  • This method helps in avoiding overtraining and ensuring continuous progress.

Program Adjustment

• Switch to the consolidation program if progress slows after several months of the baseline program.

Workout Protocols

Day One: Chest and Back

Chest

1. Pec Deck: 6-10 reps to failure (or substitute with flat bench dumbbell flies or cable crosses).
2. Incline Press: 1-3 reps with a close hand grip (use Smith, Hammer, Nautilus or free weights if machines aren't available).
   • Perform as a superset with Pec Deck.

Back

1. Close-Grip Palms Up Pull Downs: 6-10 reps.
2. Regular Deadlifts: 5-8 reps (use proper form to avoid injury; substitute with shrugs if you have lower back problems).
   • No superset here.

Day Two: Legs

1. Leg Extensions: 8-15 reps.
2. Leg Press: 8-15 reps (substitute with squats if needed).
   • Perform as a superset with Leg Extensions.
3. Standing Calf Raises: 12-20 reps.

Day Three: Delts and Arms

Delts

1. Dumbbell Laterals (Side Raises): 6-10 reps.
2. Bent Over Dumbbell Laterals or Reverse Pec Deck: 6-10 reps.

Arms

1. Barbell Curls: 6-10 reps (use a straight bar).
2. Tricep Press Downs: 6-10 reps (use a straight bar or v-bar, avoid using a rope).
   • Perform superset with Barbell Curls.
3. Dips: 3-5 reps (use weights if needed, perform negative dips if unable to do regular dips).

Day Four: Legs (Again)

1. Leg Extensions: Perform a single static hold rep with heavier weight until failure.
2. Squats (Smith Machine or Free Weights): 8-15 reps.
   • Perform as a superset with Leg Extensions.
3. Standing Calf Raises: 12-20 reps.

Important Considerations

• Warm-up Protocol: Always warm up the second exercise in superset to avoid injuries.
• Volume and Frequency: Overtraining is a serious risk, ensure adequate rest and avoid unnecessary exercises.
• Progress Evaluation: Judge success by strength gains, not by soreness or pump.
• Pre-Program Rest: Take a 2-3 week break if previously overtraining before starting this program.

General Tips

• Perform exercises to failure for maximum effectiveness.
• Keep good form to avoid injuries, especially with heavy lifts.
• Rest adequately between sets to avoid rushing and subsequent improper form.
• Adjust the exercises only when absolutely necessary. Use given substitutes as per instructions.