Fightscope bodybuilding program

Here it is. The Fightscope.com official bodybuilding program - built primarily on the personal workout of WWE superstar Triple H.

About the program

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.

• Before each exercise, perform a very light warm-up using perfect form.
• You must pick a weight to perform the correct amount of reps for each set. (see workout plan)
• Not all exercises have 3 sets.
• Workout should last no longer than an hour.

The printable workout plan

Monday: Legs/Abdominal's

Tuesday: Shoulders/Triceps

Thursday: Back/Rear Deltoids (rear shoulder)

Saturday: Chest/Biceps

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.

How to mix the program up

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:

• Week 1-6 - foundation program (below).
• Week 6-8 -modified routine.
• Week 8-10 foundation program (below).
  

Example ways of mixing your routine:

• Perform high rep sets (20-25 reps.)
• Perform low rep sets -( 2-5 reps.)
• Perform additional exercises.
• Perform 1 set of a variety of exercises for the same muscle group.
• Full body workouts.

Here is an example routine for mixing up your training.

Recommended list of alternative exercises

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.

• Leg press.
• Lunges.

• Crunches
• Lying leg raises

• Cable high raises

• Arnold presses
• Seated dumbbell overhead press

• Close grip barbell press
• Weighted dips

Back

• Cable rows

Chest

• Barbell bench press
• Weighted wide grip dips

Biceps

• Hammer curls
• Standing alternating dumbbell curls