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Expert Level Bodybuilding Program

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180 views

Expert Level Bodybuilding Program

Uploaded by

info.skinsmiles
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Expert Level 12-Week Bodybuilding Program

(Dumbbells and Machines Only)


This expert-level 12-week bodybuilding program utilizes dumbbells and machines to maximize
muscle hypertrophy, strength, and definition. The program is divided into three phases:
Hypertrophy and Strength, Volume and Intensity, and Cutting and Definition. Each phase spans
four weeks.

Weekly Schedule Overview (varies by phase)

 Day 1: Chest and Triceps


 Day 2: Back and Biceps
 Day 3: Legs
 Day 4: Shoulders and Abs
 Day 5: Rest
 Day 6: Full Body
 Day 7: Active Recovery/Cardio

Phase 1: Hypertrophy and Strength (Weeks 1-4)

Goal: Increase muscle size and foundational strength.

Day 1: Chest and Triceps

 Dumbbell Bench Press: 4 sets of 6-8 reps (2 sec pause on chest each set)
 Incline Dumbbell Press: 3 sets of 8-10 reps
 Machine Chest Flies: 3 sets of 12-15 reps (3 sec eccentrics each rep)
 Machine Tricep Dips: 4 sets of 8-10 reps
 Tricep Rope Pushdowns: 3 sets of 10-12 reps (Hold squeeze 1 sec each rep)

Day 2: Back and Biceps

 Machine Row: 3 sets of 6-8 reps


 Lat Pulldown: 4 sets of 8-10 reps (3 sec eccentrics and hold stretch position for 1 sec)
 Dumbbell Single Arm Row: 3 sets of 10-12 reps (use wrist straps for this movement)
 Machine Preacher Curl: 4 sets of 10-12 reps
 Dumbbell Hammer Curls: 3 sets of 12-15 reps

Day 3: Legs

 Dumbbell Lunges: 3 sets of 15 reps each leg


 Machine Hack Squats: 4 sets of 10-12 reps (keep tension and do not lock out reps)
 Seated Leg Curl: 3 sets of 10-12 reps
 Leg Extensions: 4 sets of 12-15 reps (superset: bw sissy squats: 6-8)
 Calf Raises on Leg Press: 4 sets of 15-20 reps
Day 4: Rest

Day 5: Chest and Back

 Flat Dumbbell Bench: 4 sets of 6 reps


 Supinated Lat Pulldown: 3 sets of 8-10 reps
 T-Bar Machine Row: 4 sets of 10-12 reps
 Incline Press Machine: 4 sets of 8-10 reps
 Single-Arm Cable Row: 3 set of 12-15 (superset: push-ups 3 sets to failure)

Day 6: Legs and Shoulders

 Dumbbell Romanian Deadlifts: 3 sets of 8-10 reps


 Hack Squat Machine: 3 sets of 12-15 reps (pause at bottom for 2 secs each rep)
 Leg Extensions: 4 sets of 12-15 reps
 Dumbbell Lateral Raise: 3 sets of 6-8 reps (heavy)
 Face Pulls: 3 sets of 10-12 reps

Day 7: Walking

 Walk 15,000 steps in the morning fasted

Phase 2: Volume and Intensity (Weeks 5-8)

Goal: Increase training volume and intensity to further stimulate hypertrophy.

Day 1: Chest and Triceps

 Dumbbell Bench Press: 3 sets of 8-10 reps


 Dumbbell Incline Flies: 3 sets of 10-12 reps (keep tension by doing bottom half of rep)
 Incline Machine Chest Press: 4 sets of 12-15 reps
 Dumbbell Skullcrushers: 4 sets of 10-12 reps
 Cable Tricep Extension: 3 sets of 12-15 reps (hold squeeze for 1 sec each rep)

Day 2: Back and Biceps

 Lat Pulldown: 4 sets of 8 reps (swing to go heavy, control doesn’t matter here)
 Machine Row: 2 sets of 10-12 reps
 Dumbbell Rows: 4 sets of 10-12 reps
 Machine Preacher Curl: 4 sets of 10-12 reps (4 sec eccentrics)
 Dumbbell Concentration Curls: 3 sets of 12-15 reps (hold squeeze for 1 sec)

Day 3: Legs

 Machine Hack Squats: 5 sets of 8-10 reps


 Leg Press: 4 sets of 10-12 reps
 Seated Leg Curl: 4 sets of 10-12 reps (3 sec eccentric and hold squeeze for 2 sec)
 Leg Extensions: 3 sets of 12-15 reps
 Seated Calf Raises: 4 sets of 15-20 reps (hold stretched position for 2 sec each rep)

Day 4: Shoulders and Abs

 Dumbbell Shoulder Press: 4 sets of 8-10 reps


 Dumbbell Upright Rows: 4 sets of 10-12 reps
 Machine Rear Delt Fly: 3 sets of 12-15 reps
 Machine Decline Crunch: 3 sets of 15 reps
 Cable Twists: 3 sets of 20 reps

Day 5: Rest

Day 6: Full Body

 Dumbbell Romanian Deadlifts: 4 sets of 6-8 reps


 Incline Dumbbell Press: 4 sets of 10-12 reps (3 sec eccentrics)
 Machine Bent Over Rows: 4 sets of 10-12 reps (hold squeeze for 1 sec)
 Dumbbell Lunges: 4 sets of 12 reps per leg
 Dumbbell Bicep Curls: 3 sets of 10-12 reps
 Medicine Ball Slams: 3 sets of 15 reps

Day 6: Active Recovery/Cardio

 30-45 minutes of low-intensity steady-state cardio

Phase 3: Cutting and Definition (Weeks 9-12)

Goal: Reduce body fat while maintaining muscle mass and improving definition. Incorporates a
mix of regular exercises and supersets for a balanced approach.

Day 1: Chest and Triceps

 Superset: Dumbbell Bench Press (3 sets of 10 reps) + Diamond Push-ups (3 sets of 15


reps)
 Incline Dumbbell Press: 4 sets of 12 reps
 Cable Flies: 4 sets of 15 reps (3 sec eccentrics)
 Superset: Tricep Dips (4 sets of 12 reps) + Rope Pushdowns (4 sets of 15 reps)
 Push-ups: 150 reps (split up however)

Day 2: Back and Biceps

 Superset: Lat Pulldown (4 sets of 10 reps) + Machine Row (4 sets of 15 reps)


 Dumbbell Rows: 3 sets of 12 reps (use straps)
 Supinated Seated Rows: 3 sets of 12-15 reps
 Dumbbell Pullovers: 3 sets of 12-15
 Dropset: Machine Preacher Curl (4 sets of 12 reps) + (4 sets of 10 reps @ ½ the weight
right after each set)
 Dumbbell Hammer Curls: 3 sets of 20 each arm

Day 3: Legs

 Superset: Leg Press (4 sets of 10 reps) + Leg Extensions (4 sets of 15 reps)


 Lunges: 4 sets of 12 reps per leg (dropset: bodyweight: 8 each leg)
 Seated Leg Curl: 4 sets of 15 reps
 Superset: Calf Raises (4 sets of 20 reps) + Seated Calf Raises (4 sets of 20 reps)

Day 4: Shoulders and Abs

 Superset: Dumbbell Shoulder Press (4 sets of 10 reps) + Dumbbell Lateral Raises (4 sets
of 15 reps)
 Front Raises: 4 sets of 12 reps
 Machine Rear Delt Flies: 4 sets of 15 reps
 Superset: Hanging Leg Raises (4 sets of 15 reps) + Plank (4 sets of 1-minute hold)

Day 5: Rest

Day 6: Full Body (w/ Arms)

 Superset: Romanian Deadlifts (4 sets of 10 reps) + Push-Ups (4 sets of 15 reps)


 Incline Dumbbell Press: 4 sets of 12 reps
 Pull-Ups: 4 sets of 12 reps
 Hack Squat Machine (or Smith Machine): 4 sets of 12 reps
 Preacher Curls: 3 sets of 12-15 reps (3 sec eccentrics)
 Dumbbell Skullcrushers: 3 sets 12-15 reps (3 sec eccentrics)

Day 7: Active Rest

 30-45 minutes of low-intensity steady-state cardio (walking 15,000 steps)

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