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Training Routines

Arnold Schwarzenegger's Blueprint

SCHEDULE / TRACK / SUCCEED 

Day 1

Chest & Back 

Day 2

Shoulders & Arms 

Day 3

Legs

Day 4

Chest & Back

Day 5

Shoulders & Arms

Day 6

Legs

Day 7

Off

Day 8

Chest & Back

 

 

FRANCO COLUMBU'S 14-DAY TRAINING SPLIT

    MORNING                               AFTERNOON

 

 1  Chest, shoulders                      Arms

 2  Back                                            Legs

 3  Chest, shoulders

 4  Arms

 5  Legs                                            Back

 6  Chest, shoulders

 7  Rest

 8  Arms                                            Legs

 9  Back

10  Chest, shoulders                     Arms

11  Back                                           Legs

12  Chest, shoulders

13  Arms

14  Rest

NOTE: Columbu trained abs in the morning on days 3, 5, 6, 9, 11 and 12, and in the afternoon on day 1.

 

German Volume Training

 

There are a variety of ways you can devise a workout split, but ultimately you want to spread the muscle groups out over 4-to-5 days due to the high volume. The following workout split is one which I frequently use and have benefited from. You can certainly change up exercises, muscle group pairings, tempo, rest intervals and rest days as you see fit.

 

Day One: Chest & Back:

Exercise

Sets

Reps

Tempo

Rest Intervals

A1. Bench Press

5

5

201

0

A2. DB Flyes

5

5

602

60 seconds

B1. Incline Bench Press

5

5

201

0

B2. Incline DB Flyes

5

5

602

60 seconds

C1. Cable Lats Pulldown

5

5

201

0

C2. DB Rows

5

5

602

60 seconds

D1. Barbell Rows

5

5

201

0

D2. Pullovers

5

5

602

60 seconds

 

  Day Two: Legs:

Exercise

Sets

Reps

Tempo

Rest Intervals

A1. Squats

5

5

201

0

A2. Lunges

5

5

602

60 seconds

B1. Leg Extensions

5

5

201

0

B2. Leg Curl

5

5

602

60 seconds

C1. Stiff-Leg Deadlift

5

5

201

0

C2. Hamstring Extensions

5

5

602

60 seconds

 

  Day Three: Arms:

Exercise

Sets

Reps

Tempo

Rest Intervals

A1. Barbell Curl

5

5

201

0

A2. DB Curl

5

5

602

60 seconds

B1. Preacher Curl

5

5

201

0

B2. Reverse Curl

5

5

602

60 seconds

C1. Cable Triceps Pressdown

5

5

201

0

C2. Skull crushers

5

5

602

60 seconds

D1. Close Grip Bench Press

5

5

201

0

D2. Overhead Cable Extensions

5

5

602

60 seconds

 

  Day Four: Shoulders & Abs:

Exercise

Sets

Reps

Tempo

Rest Intervals

A1. DB Press

5

5

201

None

A2. Side Lateral Raise

5

5

602

60 seconds

B1. Barbell Military Press

5

5

201

None

B2. Bent Over Lateral Raise

5

5

602

60 seconds

 

Note: Abs don't need to be trained with GVT principles. You can stick with your current routine for abs and insert them into the day you prefer.

 

 

 

 

 

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