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Workout Programs

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NameTrainerCommentsSharedNotes
Cutting Plan - 3 days liftingMarianTraining all major muscles 1 time / week (3 lifting days) with 3 days cardio in between, and one rest day. Day one, three and five lifting. Day two, four, six steady state cardio, Day 7 rest.shared by
Marian Boricean
Training all major muscles 1 time / week (3 lifting days) with 3 days cardio in between, and one rest day.
Day one, three and five lifting. Day two, four, six steady state cardio, Day 7 rest.
BBLS variant - 6 days splitMarian BoriceanUsed the 3 day split from BBLS and done twice / week. The last 3 days are adjusted for high volume isolation movements.shared by
Marian Boricean
Used the 3 day split from BBLS and done twice / week. The last 3 days are adjusted for high volume isolation movements.
Push Pull Legs - CuttingNoneshared by
Marian Boricean
Marian's Hypotrophy High VolumeMarianChest 18 Sets Volume per week: ------------------------- Triceps 18 Sets Shoulders 18 Sets Back 18 Sets Biceps 18 Sets Legs 10 Sets Abs 40 Sets shared by
Marian Boricean
Chest 18 Sets
Volume per week:
-------------------------
Triceps 18 Sets
Shoulders 18 Sets
Back 18 Sets
Biceps 18 Sets
Legs 10 Sets
Abs 40 Sets
HIIT CardioNo Trainershared by
Marian Boricean
Six Days Split HypertrophyMarian BoriceanTTTrTTTrr (Train/Rest cycle). (3 and 4 days cruise - rest during embark day)shared by
Marian Boricean
TTTrTTTrr (Train/Rest cycle). (3 and 4 days cruise - rest during embark day)
45+ Male Home Workout/Testosterone builder (Anabolic Training - Sprints)Bobby EricksonAverage Calorie Consumption = weight X 15. (i.e 200lbs = 3500) 3500 calories = 1 lb of weight (take in less than you put out) ---- Training s/b 20-30 seconds reps - 4 sets (1-2 min rest) ----- *builds EPOC - burns calories for hours in rest state 1) Sprint in place (100% effort) 2) Mountain Climbers w/Cross Body Tuck 3) Bicycles w/Crunch (elbow to opposite knee)shared by
Bobby Eugene Erickson
Average Calorie Consumption = weight X 15. (i.e 200lbs = 3500)
3500 calories = 1 lb of weight (take in less than you put out)
---- Training s/b 20-30 seconds reps - 4 sets (1-2 min rest) -----
*builds EPOC - burns calories for hours in rest state
1) Sprint in place (100% effort)
2) Mountain Climbers w/Cross Body Tuck
3) Bicycles w/Crunch (elbow to opposite knee)
KIZEN - 5 Week Infinite Off-SeasonOmar Isufshared by
Marian Boricean
Bro Split Hotel EquipmentNoneIndividual body parts per dayshared by
Marian Boricean
Individual body parts per day
Thinner Leaner StrongerMichael MatthewsThe ultimate training program for womenshared by
Marian Boricean
The ultimate training program for women
Bodybuilding 4 days splitJeanine Detz (Bodybuilding.com)https://www.bodybuilding.com/content/train-less-grow-more-get-huge-with-4-workouts-a-week.html You'll start every workout with a primary movement, done with a traditional hypertrophy-based set-and-rep scheme: 4 sets of 8-10 reps. When you're done, get the stopwatch on your phone ready. For each pair of remaining moves, do the recommended reps of the first exercise followed by the recommended reps of the second; take a break if you need to, and then repeat. When you're catching your breath between moves in a superset, keep in mind that you're trying to squeeze in as much work as you possibly can. The longer you stand still or scroll through your emails, the fewer sets you'll complete. "Each week, strive to beat the number of total reps from previous workouts," suggests Smith. Continue for the prescribed time (8-10 minutes), and then take the suggested rest.shared by
Marian Boricean
https://www.bodybuilding.com/content/train-less-grow-more-get-huge-with-4-workouts-a-week.html

You'll start every workout with a primary movement, done with a traditional hypertrophy-based set-and-rep scheme: 4 sets of 8-10 reps. When you're done, get the stopwatch on your phone ready. For each pair of remaining moves, do the recommended reps of the first exercise followed by the recommended reps of the second; take a break if you need to, and then repeat.

When you're catching your breath between moves in a superset, keep in mind that you're trying to squeeze in as much work as you possibly can. The longer you stand still or scroll through your emails, the fewer sets you'll complete. "Each week, strive to beat the number of total reps from previous workouts," suggests Smith. Continue for the prescribed time (8-10 minutes), and then take the suggested rest.
Beyond Bigger Leaner StrongerMichael MatthewsThe program after completing "Bigger Leaner Stronger". Advanced lifters. 4 NORMAL WEEKS 1 POWER WEEK 1 DELOAD WEEKshared by
Marian Boricean
The program after completing "Bigger Leaner Stronger". Advanced lifters.
4 NORMAL WEEKS
1 POWER WEEK
1 DELOAD WEEK
Five Days Split Cuttingshared by
Marian Boricean
Bigger Leaner StrongerMike Matthewshttp://muscleforlife.com This is the best website! Check it out!!shared by
Marian Boricean
http://muscleforlife.com
This is the best website! Check it out!!
Steady state CardioMarian Boriceanshared by
Marian Boricean