I made my own bodybuilding program. I have been powerlifting for the past year I did bodybuilding before but bought my own programs. My last program I feel like I need to change up a bit as I had been on it 2 years. Thanks for anyone who has any input or reads my program and please critique as much as you can. Here it is:
| Posterior Chain |
|
| Exercise |
Sets |
| Rack Pulls |
3 |
| AMRAP |
|
| a.) Bent Over Rows |
4 |
| b.) RDLS |
4 |
| Seated Rows |
Triple Rest Pause |
| Pull Ups |
4 |
| a.)Booty Builder |
4 |
| b.)Cable Crunch |
4 |
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| Chest Upper Focus |
|
| Exercise |
Sets |
| Pre Exhaust: Pec deck |
3 |
| Incline DB Bench |
3 |
| Drop Set |
|
| Incline Chest Press Machine |
3 |
| Drop Set |
|
| a.) Dips |
4 |
| b.) t-bar row |
4 |
| a.) Tricep pressdowns |
4 |
| b.) Seated Row |
4 |
| Cable Crunches |
4 |
| Skull Crusher Machine |
Triple Rest Pause |
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| Squat/Quad Emphasis Lower |
|
| Exercise |
Sets |
| Pre Exhaust: Leg Extensions |
3 |
| SSB Squat |
3 |
| AMRAP |
|
| Leg Press |
Triple Rest Pause |
| a.) Split Squats |
4 |
| b.) Cable Crunches |
4 |
| 50 Ham Curls |
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| Bench/Flat Chest Day |
|
| Exercise |
Sets |
| Benchpress |
3 |
| AMRAP |
|
| Close Grip Bench |
3 |
| AMRAP |
|
| Flat Chest Press Machine |
3 |
| Drop Set |
|
| a.) One Arm Row |
4 |
| b.)Pushups |
4 |
| Pull Ups |
4 |
| Low To High Flys |
4 |
| Cable Crunchs |
4 |
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| Shoulders/Arms |
|
| Exercise |
Sets |
| Military Press |
4 |
| Lat Raises |
Pryamid |
| a.) Lying Cable Curls |
4 |
| b.) Tricep Press downs |
4 |
| a.) Ez Bar Curl |
4 |
| b.) Skullcrusher machine |
4 |
When you say you’ve done bodybuilding before, you mean you’ve competed? How did you do?
1 Like
No I meant I trained for it. Sorry for bad wording. I’m trying to get up to 200 then cut down for a show. I’m not big enough for a show yet. Although I’ve been training 4 years in total I was only 134 when I started I was at 185 a few months back but cut down to 172.
Is there a reason why you’re not running a program made by someone who does it for a living?
2 Likes
Well I got my CPT a few months back and wanted to give it a go. I also don’t currently have a coach. If this is a hot garbage program for bodybuilding I will definitely go to a coach
I would add a hamstring curl to the posterior chain day and probably a reverse fly to shoulder and arm day. Also I prefer to structure biceps as having a concentration curl or preacher curl and then an incline curl or behind the body Cable curl or drag curl(I think the lying curl is stupid). I also like to include a hammer curl or reverse curl to hit the brachialis, which I’ll usually pair with an overhead Dumbbell Tricep Extension. I think on the flat chest day, instead of close grip bench, I think you’d be better served throwing a plate under the bench and doing a slight decline dumbbell press or doing a decline cable press. Also, I’d put pullups higher in the pecking order because you want to be fresh for those and hit them with perfect form so you can really target your back better. If you like pairing chest and back, antagonist Supersets can be a really fun way to train that also saves time and gives a ridiculous pump.
I think overall this program is decent but these are just the tweaks I would make to improve it.
3 Likes
Its a pain in the ass to actually break down and interogate someon elses program. You dont have progression models, rep ranges, intensity, etc. so its quite difficult to actually gauge anything.
Can I just make a suggestion for a couple programs that have never failed anyone?
DoggCrapp
Trained by Jordan Peters
You aren’t at a point that you need a coach, but a good one will always be helpful in keeping you on point.
2 Likes
Thank you I will for sure use what you said. Yes I just wrote this up so there is a lot to change and thank you for pointing out the reverse flys completely forgot to add those in.
No, run any one of John Meadows programs.
4 Likes
I will look into that. John meadows was a great bodybuilder!
1 Like
It would definitely teach the Mountain Dog style of programming and exercise sequence, which I really like. As well as his exercise selection.
2 Likes
I’m a huge fan of all the Meadows’ programs.
You gained 40 lbs in 4 years running programs created by professionals… I don’t see a lot of reason to mess with that success.
3 Likes
Thank you I think I’m just going to go back to using a coach as they know more than I do. I have been talking with someone local who has done 10 plus shows and has clients placing top 3 in competitions.
1 Like
Thank you! And yes I also think coaching can keep me on track to my goal. I will look into that program you mentioned!
1 Like