Anyone have a program 3/4 day split that targets “Hollywood show muscles”- upper chest, triceps, Lats,delts, quads?
This isn’t exactly what you asked for but if you want to look badass:
You could do.some accessory arm work with it.
Ran it before…looking for something diff…also didn’t get a ton upper chest wise
I don’t know any particular program that can guarantee you Hollywood muscles but I know that any training that targets to reduce the waist, broaden the shoulders and enhance the body’s muscular flow will give the desired results. You also need to properly align three important factors exercises, diet and sleep.
Here is some basic training that can help you
Train to Target:
1The check and the back
2. Biceps and Triceps
3. Quads+ Hams
4. Shoulder and the back
5. Forearms and the Calves plus the Abs
I don’t know any particular program that can guarantee you Hollywood muscles but I know that any training that targets to reduce the waist, broaden the shoulders and enhance the body’s muscular flow will give the desired results. You also need to properly align three important factors exercises, diet, and sleep.
Here is some basic training that can help you
Train to Target:
1The check and the back
2. Biceps and Triceps
3. Quads+ Hams
4. Shoulder and the back
5. Forearms and the Calves plus the Abs
500mg of test, some tren, maybe some clenbuterol too. Now that’s the Hollywood look.
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The Layer System Program is pretty good: The Layer System
You get chest, biceps, incline bench (more upper chest), quads, and you can replace the SGHP day with lat and shoulder work. Thats 4-5 days.
Hope this helps!
5/3/1 Beach Body Challenge is pretty cool.
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CT wrote this a long time ago. I couldn’t find the tnation link so I copied and pasted it from another site.
Superhero Program
by Christian Thibaudeau
WEEKS 1-4
Monday (Shoulders conjugate/Traps heavy)
A. Seated dumbbell press
4 x 6-8 reps
B1. Upright rowing
3 x 10-12 reps
B2. Seated incline lateral raise
3 x 10-12 reps
C. Arnold press
3 x 8-10 reps
D. Lateral raise
1 x 100 reps (take pauses if needed)
E. Barbell power shrugs
5 x 5 reps
Tuesday (Quads/Hams/Biceps/Triceps)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Barbell curl
3 x 6-8 reps
B2. Close-grip decline press
3 x 6-8 reps
C1. Preacher curl
3 x 10-12 reps
C2. Decline dumbbell triceps extension
3 x 10-12 reps
D1. Hammer curl
3 x 12-15 reps
D2. Cable triceps extension
3 x 12-15 reps
Thursday (Traps conjugate/Shoulders heavy)
A. Barbell shrugs
4 x 6-8 reps
B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps
B2. Upright rowing
3 x 10-12 reps
C. Standing calf machine shrugs
3 x 8-10 reps
D. Rear delt machine
1 x 100 reps
E. Military press
5 x 5
Saturday (Chest/Back)
A1. Incline bench press
3 x 6-8 reps
A2. Bent over barbell rowing
3 x 6-8 reps
B1. Flat dumbbell bench press
3 x 10-12 reps
B2. Lat pulldown
3 x 10-12 reps
C1. Decline bench press
3 x 12-15 reps
C2. Seated rowing
3 x 12-15 reps
** NOTE: Abdominal work is performed after every workout. Alternate between these two:*
ABS WORKOUT 1
A1. Kneeling cable crunch
3 x 12-15 reps
A2. Machine crunch (use a 505 tempo)
3 x 6-8 reps
A3. Swiss ball crunch
3 x max
ABS WORKOUT 2
A1. Eagle sit-up
3 x max
A2. Roman chair Russian twist
3 x 12-15 reps
A3. High pulley woodchop
3 x 12-15 reps per side
WEEKS 5-8
[b]Monday (Upper chest conjugate/Biceps heavy)
A. Incline bench press
4 x 6-8 reps
B1. Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps
B2. Incline cable flies
3 x 10-12 reps
C. Low-pulley crossover
3 x 8-10 reps
D. Bench press
1 x 100 reps (take pauses if needed)
E. Barbell curl
5 x 5 reps
Tuesday (Quads/Hams)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Leg press
3 x 10-12 reps
B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps
C. Leg curl
1 x 100 reps
Thursday (Biceps conjugate/Upper chest heavy)
A. Barbell curl
4 x 6-8 reps
B1. Reverse preacher curl
3 x 10-12 reps
B2. Hammer curl
3 x 10-12 reps
C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side
D. Preacher curl
1 x 100 reps
E. High incline dumbbell press
5 x 5
Saturday (Back/Triceps)
A1. Barbell rowing
3 x 6-8 reps
A2. Fat-man pull-ups
3 x max reps
B1. Weighted chins
3 x 6-8 reps
B2. Lat pulldown
3 x 10-12 reps
C1. Decline EZ-bar triceps extension
5 x 6-8 reps
C2. Rope triceps extension
5 x 12-15 reps
** NOTE: Abs work is still performed after every workout in an alternate fashion.*
WEEKS 9-12
Monday (quadriceps/hamstrings)
A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
B1. Leg press
3 x 10-12 reps
B2. Leg extension
3 x 10-12 reps
C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
Tuesday (Shoulders/Back)
A1. Upright rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
A2. Seated incline dumbbell lateral raise
4 x 12-15 reps
B. Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm
C1. Barbell rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
C2. Lat pulldown
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
E. Haney shrugs
3 x 12-15 reps
Thursday (Biceps/Triceps)
A1. Preacher curl
4 x 8-10 reps
A2. Alternate dumbbell curl
4 x 10-12 reps per arm
A3. Reverse barbell curl
4 x 12-15 reps
B1. Close-grip bench press
4 x 8-10 reps
B2. Lying barbell triceps extension
4 x 10-12 reps
B3. Rope triceps extension
4 x 12-15 reps
Saturday (Chest/Shoulders)
A1. Decline dumbbell press
3 x 8-10 reps
A2. Dips
3 x max reps
A3. Cable crossover
3 x 12-15 reps
B1. Seated dumbbell press
4 x 8-10 reps
B2. Standing lateral raise
4 x 10-12 reps
B3. Front dumbbell raise
4 x 12-15 reps
** NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday.*
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How long did this take ya per workout to do?
So none of the bigger exercises are based off percentages of 1rm…just max weight you can do that day for the prescribed reps?
How were your results?
I’ve never done it.
With a 10 minute warm up about 45 min
Cool! What were your results?
Added 20 kg to my bench in 6 weeks, and gained i a lot of size in biceps, i think that if your trying to get the hollywood look doing this program with Reverse grip bench presses (witch hits the upper chest and triceps more than regular bench) and add some ab work you’ll get the look you’re going for.
Here is my split:
Sunday: Reverse grip bench press
Monday: Power Shrugs
Tuesday: Squats
Wednesday: Rest
Thursday: Incline bench
Friday: Preacher Curls
Quads as show muscles, but not biceps? Odd.
A bunch of coaches literally discussed how they’d train someone for a Hollywood look, here: 20 Pounds of “Hollywood” Muscle!
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Old school!