🧙🏻‍♂️ Training Philosophy

• Progressive resistance – increase weight over time.
• 75% of 1-rep max – 8-12 reps for upper body and 12-16 reps for lower body.
• Train to failure – fatigue the muscles to recruit all fibres.
• 1 minute rest – 72% of strength is recovered in the first 60 seconds. By 3 minutes, all is recovered without an extended rest.

Set structure

• First set – warmup. 15 repsusing a light weight.
• Second set – add weight so that muscles fail around 10-12 reps.
• Third set – add more weight so that muscles fail around 8-10 reps.
• Fourth set – power set that fails at 6 reps.
• Fifth set – repeat the fourth set for another 6 reps if possible.

📅 Schedule

Level I Program – each muscle twice per week

• Day 1: Chest & Back
• Day 2: Shoulders & Arms
• Day 3: Legs & Lower Back
• Day 4: Chest & Back
• Day 5: Shoulders & Arms
• Day 6: Legs & Lower Back
• Day 7: Rest

Level II Program – each muscle thrice per week

• Day 1: Chest & Back, Legs
• Day 2: Shoulders & Arms, Lower Back
• Day 3: Chest & Back, Legs
• Day 4: Shoulders & Arms, Lower Back
• Day 5: Chest & Back, Legs
• Day 6: Shoulders & Arms, Lower Back
• Day 7: Rest

🔥 Warmup

1. Myofacial release – use a foam roller or lacrosse ball to activate your trigger points.
2. Dynamic stretching – warmup and activate muscles using dynamic stretches.
3. Neural activation – perform warmup sets of your exercise using very light weight to activate your mind-muscle connection.

🏋🏻‍♂️ Workout

Chest & Back

Exercise	Body Part	Sets	Reps
Bench Press	Chest	3-4	10, 8, 6, 6
Incline Press	Chest	3-4	10, 8, 6, 6
Pullover	Chest	3-4	10, 8, 6, 6
Chin-Up	Back	any	50
Deadlift	Back	3	10, 6, 4
Crunch	Abs	5	25

Shoulders & Arms

Exercise	Body Part	Sets	Reps
Barbell Press	Shoulder	3-4	10, 8, 6, 6
Lateral Raise	Shoulder	3-4	10, 8, 6, 6
Upright Rows	Trap	3-4	10, 8, 6, 6
Push Press	Shoulder	3-4	10, 8, 6, 6
Barbell Curls	Bicep	3-4	10, 8, 6, 6
Seated Curls	Bicep	3-4	10, 8, 6, 6
Close-grip Press	Tricep	3-4	10, 8, 6, 6
Tricep Extension	Tricep	3-4	10, 8, 6, 6
Wrist Curl	Forearm	3-4	10, 8, 6, 6
Reverse Wrist Curl	Forearm	3-4	10, 8, 6, 6
Reverse Crunch	Abs	5	25

Legs

Exercise	Body Part	Sets	Reps
Squat	Thigh	3-4	10, 8, 6, 6
Lunge	Thigh	3-4	10, 8, 6, 6
Leg Curl	Thigh	3-4	10, 8, 6, 6
Calf Raise	Calf	5	15
Straight-Leg Deadlift	Lower Back	3	10, 6, 4
Good Morning	Lower Back	3	10, 6, 4
Crunch	Abs	5	25

📕 Arnold’s Encyclopedia of Bodybuilding