Natural Bodybuilding Routine with Periodization
by Hugo Rivera
If you are wondering how to implement periodization (which is the orderly variation of your workout parameters ??? sets, reps and rest in between sets) in order to gain muscle and lose fat, here is another sample natural bodybuilding routine that uses periodization.
Why Use Periodization?
Because, as I have mentioned several times, your body will get used to any routine that you throw at it. Thus, you need to change your workout parameters in order to continue to gain muscle and lose fat.
Here is a sample bodybuilding routine that uses periodization.
Weeks 1-3
Workout (A): Monday/Thursday ???Legs
Leg Extensions 3 sets of 15, 12, 10 reps (45 sec rest)
Superset:
Medium Stance Squats 3 sets 10-15 reps (no rest)
Wide Stance Squats * 3 sets 10-15 reps (90 second rest)
* Use the same weight for the wide stance squats that you used for the medium stance.
Superset:
Leg Press 3 sets 10-15 reps (no rest)
Stationary Lunges * 3 sets 10-15 reps (90 second rest)
*Perform the stationary lunges, one leg at a time followed by the next one. Press with the heel to emphasize the glutes and hamstrings.
Superset:
Lying Leg Curls 3 sets of 10-15 reps (no rest)
Dumbbell Stiff Legged Dead-lifts 3 sets of 10-15 reps (1 min rest)
One Legged Calf Press Giant-set * 7 sets of 8-20 reps
*Perform all 7 sets by alternating back and forth non-stop between legs. Start with a weight you can do for about 20 repetitions.
Workout (B): Tuesday/Friday-Chest/Back/Abs
Superset:
Wide Grip Pull-up (or Pull-down) to Front 4 sets 10-15 reps (no rest)
Incline Dumbbell Press 4 sets 10-15 reps (1 min rest)
Superset:
Close Reverse Grip Chins (or Close Grip Pull-down with palms facing you) 4 sets 10-15 reps (no rest)
Dumbbell Bench Press 4 sets 10-15 reps (1 min rest)
Superset:
Incline Flyes 3 sets of 10-15 reps (no rest)
Low Pulley Rows 3 sets of 10-15 reps (1 min rest)
Tri-Set:
Bicycle Crunches 3 sets of 10-30 reps (no rest)
Crunches 3 sets of 10-30 reps (no rest)
Leg Raises 3 sets of 10-30 reps (30 sec rest)
Workout (C): Wednesday/Saturday-Shoulders/Arms
Lateral Raises 3 sets of 10-15 reps (45 sec rest)
Superset:
Bent Over Laterals 3 sets 10-15 reps (no rest)
Dumbbell Shoulder Press 3 sets 10-15 reps (1 min rest)
Superset:
Concentration Curls 3 sets 10-15 reps (no rest)
Triceps Pushdowns (straight bar) 3 sets 10-15 reps (1 min rest)
Giant-set:
Dumbbell Curls 3 sets of 10-15 reps (no rest)
Triceps Dips (on parallel bars) 3 sets of 10-15 reps (no rest)
Hammer Curls 3 sets of 10-15 reps (no rest)
Seated One Arm Overhead Triceps Extensions 3 sets of 10-15 reps (90 sec rest)
Weeks 4-6
Workout (A): Monday/Thursday ???Legs
Modified Superset:
Wide Stance Squats 4 sets of 10, 8, 6, 4 reps (90 second rest)
Lying Leg Curls 4 sets of 10, 8, 6, 4 reps (90 second rest)
Note: alternate back and forth between exercises resting 90 seconds after each set.
Modified Superset:
Leg Press 4 sets of 10, 8, 6, 4 reps (90 second rest)
Stationary Lunges 4 sets of 10, 8, 6, 4 reps (90 second rest)
Standing Calf Raises 6 sets of 6-12 reps (60 sec rest)
Workout (B): Tuesday/Friday-Chest/Back/Abs
Modified Superset:
Wide Grip Pull-up (or Pull-down) to Front 4 sets of 10, 8, 6, 4 reps (90 second rest)
Incline Bench Press 4 sets of 10, 8, 6, 4 reps (90 second rest)
Modified Superset:
Close Reverse Grip Chins (or Close Grip Pull-down with palms facing you) 4 sets of 10, 8, 6, 4 reps (90 second rest)
Bench Press 4 sets of 10, 8, 6, 4 reps (90 second rest)
Modified Superset:
Rope Crunches 4 sets of 12, 10, 8, 8 (60 second rest)
Weighted Leg Raises 4 sets of 12, 10, 8, 8 (60 second rest)
Workout (C): Wednesday/Saturday-Shoulders/Arms
Modified Superset:
Military Press 4 sets of 10, 8, 6, 4 reps (90 second rest)
Rear Delt Rows 4 sets of 10, 8, 6, 4 reps (90 second rest)
Modified Superset:
Preacher Curls 4 sets of 10, 8, 6, 4 reps (90 second rest)
Close Grip Bench Press 4 sets of 10, 8, 6, 4 reps (90 second rest)
Modified Superset:
Barbell Curls 4 sets of 10, 8, 6, 4 reps (90 second rest)
Triceps Dips 4 sets of 10, 8, 6, 4 reps (90 second rest)
Bodybuilding Workout Frequency Training Options
Even though the sample periodization workout that will shortly be presented prescribes six days a week, if you need more recovery you have several options:
Three Days a Week: After Week 1, perform Workout (A) on Monday, Workout (B) on Wednesday, and Workout (C) on Friday. After six weeks, move on to the workouts presented under Weeks 5-7 and perform Workout (A) on Monday, Workout (B) on Wednesday, and Workout (C) on Friday. You will perform those workouts also for 6 weeks and then go back to Week 1, change the exercises and start over.
Two Days On, One Day Off, One Day On, One Day Off Cycle: After Week 1, perform Workout (A) on Monday, Workout (B) on Tuesday, and Workout (C) on Thursday. On Saurday you start again with Workout (A), Sunday perform Workout (B), and Tuesday finish off with Workout (C). Keep repeating the cycle in this manner for a total of 6 times. After the sixth cycle move on to the workouts presented under Weeks 5-7. You will perform those workouts also for 6 cycles and then go back to Week 1, change the exercises and start over.
Three Days On, One Day Off Cycle: After Week 1, perform Workout (A) on Monday, Workout (B) on Tuesday, and Workout (C) on Wednesday. On Friday you start again with Workout (A), Saturday perform Workout (B), and Sunday finish off with Workout (C). Keep repeating the cycle in this manner for a total of 6 times. After the sixth cycle move on to the workouts presented under Weeks 5-7. You will perform those workouts also for 6 cycles and then go back to Week 1, change the exercises and start over.
5 Days On, Weekends Off Cycle: After Week 1, perform Workout (A) on Monday, Workout (B) on Tuesday, and Workout (C) on Wednesday. Start again with Workout (A) on Thursday and Workout (B) on Friday. Rest over the weekends and start the week with Workout (C) on Monday. After three weeks, move on to the workouts presented under Weeks 5-7.
by Hugo Rivera
If you are wondering how to implement periodization (which is the orderly variation of your workout parameters ??? sets, reps and rest in between sets) in order to gain muscle and lose fat, here is another sample natural bodybuilding routine that uses periodization.
Why Use Periodization?
Because, as I have mentioned several times, your body will get used to any routine that you throw at it. Thus, you need to change your workout parameters in order to continue to gain muscle and lose fat.
Here is a sample bodybuilding routine that uses periodization.
Weeks 1-3
Workout (A): Monday/Thursday ???Legs
Leg Extensions 3 sets of 15, 12, 10 reps (45 sec rest)
Superset:
Medium Stance Squats 3 sets 10-15 reps (no rest)
Wide Stance Squats * 3 sets 10-15 reps (90 second rest)
* Use the same weight for the wide stance squats that you used for the medium stance.
Superset:
Leg Press 3 sets 10-15 reps (no rest)
Stationary Lunges * 3 sets 10-15 reps (90 second rest)
*Perform the stationary lunges, one leg at a time followed by the next one. Press with the heel to emphasize the glutes and hamstrings.
Superset:
Lying Leg Curls 3 sets of 10-15 reps (no rest)
Dumbbell Stiff Legged Dead-lifts 3 sets of 10-15 reps (1 min rest)
One Legged Calf Press Giant-set * 7 sets of 8-20 reps
*Perform all 7 sets by alternating back and forth non-stop between legs. Start with a weight you can do for about 20 repetitions.
Workout (B): Tuesday/Friday-Chest/Back/Abs
Superset:
Wide Grip Pull-up (or Pull-down) to Front 4 sets 10-15 reps (no rest)
Incline Dumbbell Press 4 sets 10-15 reps (1 min rest)
Superset:
Close Reverse Grip Chins (or Close Grip Pull-down with palms facing you) 4 sets 10-15 reps (no rest)
Dumbbell Bench Press 4 sets 10-15 reps (1 min rest)
Superset:
Incline Flyes 3 sets of 10-15 reps (no rest)
Low Pulley Rows 3 sets of 10-15 reps (1 min rest)
Tri-Set:
Bicycle Crunches 3 sets of 10-30 reps (no rest)
Crunches 3 sets of 10-30 reps (no rest)
Leg Raises 3 sets of 10-30 reps (30 sec rest)
Workout (C): Wednesday/Saturday-Shoulders/Arms
Lateral Raises 3 sets of 10-15 reps (45 sec rest)
Superset:
Bent Over Laterals 3 sets 10-15 reps (no rest)
Dumbbell Shoulder Press 3 sets 10-15 reps (1 min rest)
Superset:
Concentration Curls 3 sets 10-15 reps (no rest)
Triceps Pushdowns (straight bar) 3 sets 10-15 reps (1 min rest)
Giant-set:
Dumbbell Curls 3 sets of 10-15 reps (no rest)
Triceps Dips (on parallel bars) 3 sets of 10-15 reps (no rest)
Hammer Curls 3 sets of 10-15 reps (no rest)
Seated One Arm Overhead Triceps Extensions 3 sets of 10-15 reps (90 sec rest)
Weeks 4-6
Workout (A): Monday/Thursday ???Legs
Modified Superset:
Wide Stance Squats 4 sets of 10, 8, 6, 4 reps (90 second rest)
Lying Leg Curls 4 sets of 10, 8, 6, 4 reps (90 second rest)
Note: alternate back and forth between exercises resting 90 seconds after each set.
Modified Superset:
Leg Press 4 sets of 10, 8, 6, 4 reps (90 second rest)
Stationary Lunges 4 sets of 10, 8, 6, 4 reps (90 second rest)
Standing Calf Raises 6 sets of 6-12 reps (60 sec rest)
Workout (B): Tuesday/Friday-Chest/Back/Abs
Modified Superset:
Wide Grip Pull-up (or Pull-down) to Front 4 sets of 10, 8, 6, 4 reps (90 second rest)
Incline Bench Press 4 sets of 10, 8, 6, 4 reps (90 second rest)
Modified Superset:
Close Reverse Grip Chins (or Close Grip Pull-down with palms facing you) 4 sets of 10, 8, 6, 4 reps (90 second rest)
Bench Press 4 sets of 10, 8, 6, 4 reps (90 second rest)
Modified Superset:
Rope Crunches 4 sets of 12, 10, 8, 8 (60 second rest)
Weighted Leg Raises 4 sets of 12, 10, 8, 8 (60 second rest)
Workout (C): Wednesday/Saturday-Shoulders/Arms
Modified Superset:
Military Press 4 sets of 10, 8, 6, 4 reps (90 second rest)
Rear Delt Rows 4 sets of 10, 8, 6, 4 reps (90 second rest)
Modified Superset:
Preacher Curls 4 sets of 10, 8, 6, 4 reps (90 second rest)
Close Grip Bench Press 4 sets of 10, 8, 6, 4 reps (90 second rest)
Modified Superset:
Barbell Curls 4 sets of 10, 8, 6, 4 reps (90 second rest)
Triceps Dips 4 sets of 10, 8, 6, 4 reps (90 second rest)
Bodybuilding Workout Frequency Training Options
Even though the sample periodization workout that will shortly be presented prescribes six days a week, if you need more recovery you have several options:
Three Days a Week: After Week 1, perform Workout (A) on Monday, Workout (B) on Wednesday, and Workout (C) on Friday. After six weeks, move on to the workouts presented under Weeks 5-7 and perform Workout (A) on Monday, Workout (B) on Wednesday, and Workout (C) on Friday. You will perform those workouts also for 6 weeks and then go back to Week 1, change the exercises and start over.
Two Days On, One Day Off, One Day On, One Day Off Cycle: After Week 1, perform Workout (A) on Monday, Workout (B) on Tuesday, and Workout (C) on Thursday. On Saurday you start again with Workout (A), Sunday perform Workout (B), and Tuesday finish off with Workout (C). Keep repeating the cycle in this manner for a total of 6 times. After the sixth cycle move on to the workouts presented under Weeks 5-7. You will perform those workouts also for 6 cycles and then go back to Week 1, change the exercises and start over.
Three Days On, One Day Off Cycle: After Week 1, perform Workout (A) on Monday, Workout (B) on Tuesday, and Workout (C) on Wednesday. On Friday you start again with Workout (A), Saturday perform Workout (B), and Sunday finish off with Workout (C). Keep repeating the cycle in this manner for a total of 6 times. After the sixth cycle move on to the workouts presented under Weeks 5-7. You will perform those workouts also for 6 cycles and then go back to Week 1, change the exercises and start over.
5 Days On, Weekends Off Cycle: After Week 1, perform Workout (A) on Monday, Workout (B) on Tuesday, and Workout (C) on Wednesday. Start again with Workout (A) on Thursday and Workout (B) on Friday. Rest over the weekends and start the week with Workout (C) on Monday. After three weeks, move on to the workouts presented under Weeks 5-7.
| YouTube Video | |
