Here it is. The Fightscope.com official bodybuilding program - built primarily on the personal workout of WWE superstar Triple H.
This program utilizes the basic bread and butter of bodybuilding - squats, dead lifts and bench presses - with the addition of isolation exercises to hit those hard-to-work muscles for extra definition.
Each of the big compound movements are performed at the beginning of the workout, ensuring they are performed with your maximum energy and focus. The isolation exercises are scheduled later in the workout to recruit those extra muscle fibres.
Monday: Legs/Abdominal's
Exercise | SET 1 (12-15 reps) | Set 2 (10-12 reps) | Set 3 (6-8 reps) |
Squats | |||
Lying leg curls | |||
Leg extensions | |||
Seated calf raises | |||
--- | |||
Cable crunches | |||
Hanging leg raises | |||
Decline oblique crunch (to failure) |
Tuesday: Shoulders/Triceps
Exercise | SET 1 (12-15 reps) | Set 2 (10-12 reps) | Set 3 (6-8 reps) |
Standing military press | |||
Dumbbell lateral raises | |||
Dumbbell front raises | |||
Shrugs | |||
Barbell high pulls | |||
--- | |||
Tricep pushdowns | |||
Lying tricep extensions (skull crushers) |
Thursday: Back/Rear Deltoids (rear shoulder)
Exercise | SET 1 (12-15 reps) | Set 2 (10-12 reps) | Set 3 (6-8 reps) |
Dead lifts | |||
Bent over barbell rows | |||
Dumbbell Rows | |||
Close-grip pull downs | |||
Overhand chin ups | |||
Hyperextensions | -------------------- | -------------------- | |
--- | |||
Rear-delt fly's | |||
Bent-over dumbbell raises |
Saturday: Chest/Biceps
Exercise | SET 1 (12-15 reps) | Set 2 (10-12 reps) | Set 3 (6-8 reps) |
Flat dumbbell press | |||
Incline dumbbell press | |||
Incline dumbbell fly's | -------------------- | ||
Decline dumbbell fly's | -------------------- | ||
Cable crossovers | -------------------- | ||
-- | |||
E-Z barbell curls | |||
Alternated seated dumbbell curls | |||
Underhand Pull Ups |
Note: There is no perfect bodybuilding routine. The best thing to do is have a basic foundation program and mix it up every 4 weeks.
Triple H is one of the majority of bodybuilders that mix their training plans up. He recommends to have a foundation program like the one below and change things around every 4-6weeks - depending on how your body feels. The change should last for approximately 2 weeks.
Example of changed period:
Example ways of mixing your routine:
Here is an example routine for mixing up your training.
Once you have becoming familiar with this workout routine, you can mix it up by exchanging the exercises in your plan for different ones. This is something Triple H directly recommends doing in his book.
Quadriceps:Back
Chest
Biceps
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