Scribd
Upload
396 views3 pages

10-Week Classic Periodization Training Program PDF

This 10-week classic periodization training program has two phases: weeks 1-4 with a 2 days on/1 day off split and weeks 5-8 with a 4 days on/1 day off split. Each day focuses on a different muscle group. The diet outlines 6 meals per day with protein sources like egg whites, fish, chicken and turkey along with vegetables and moderate carbohydrates. The goal is to build muscle size and strength over the 10 weeks while maintaining a calorie intake between 1400-2200 calories depending on competition schedule and season goals.

Uploaded by

Breakboy Nrg
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
396 views3 pages

10-Week Classic Periodization Training Program PDF

This 10-week classic periodization training program has two phases: weeks 1-4 with a 2 days on/1 day off split and weeks 5-8 with a 4 days on/1 day off split. Each day focuses on a different muscle group. The diet outlines 6 meals per day with protein sources like egg whites, fish, chicken and turkey along with vegetables and moderate carbohydrates. The goal is to build muscle size and strength over the 10 weeks while maintaining a calorie intake between 1400-2200 calories depending on competition schedule and season goals.

Uploaded by

Breakboy Nrg
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 3

10-Week Classic Periodization Training Program

Goal: Muscle Size and Strength


First 4 Weeks, Train 2 Days on, 1 Day Off

Next 4 Weeks, Train 4 Days on, 1 Day Off

Day 1: Legs

Day 2: Chest / Triceps

Day 3: off

Day 4: Shoulders / Biceps / Legs (feeder workout)

Day 5: Back

Day 6: off

Start over

Day #1 – LEGS / CALVES

1. Squat – Pyramid 5 sets x 12 / 10 / 8 / 6 / 4-6 reps

2. Leg Press or Hack Squat 4 x 10 – 16 reps (you may want to increase 2 reps per workout here)

3. Leg Extension 3 x 12 – 15 reps

Superset #4 and #5 4. Leg Curls 3 sets x 10 – 12 reps

5. Lunge or Straight Leg Dead Lift 3 sets x 10 – 12 reps

Superset #6 and #7 Seated Calf Raise 5 x 10 – 12 reps and

Free Standing (no weight) Calf Raises 5 x 25 – 50 reps (OUCH!)

Day #2 – Chest, Triceps, Calves

1. Bench Press (pyramid) 5 sets x 12 / 10 / 8 / 6 / 4-6 reps

2. Incline DB Press 3 sets x 6 – 8 reps constant weight. First session do 6 – 6 – 6 and gradually
add reps and earn stars until you get to 8 – 8 – 8 then add weight and start back at 6. If you get
bored adding reps, reduce rest time between sets to earn additional "stars."

3. DB Flyes 3 x 8 – 12 reps.

4. DB Pullovers 3 x 8 – 12 reps
5. Close Grip Bench Press (pyramid) 4 x 12 / 10 / 8 / 5 – 7

6 & 7 Super Set – Triceps Pushdown and Dips 3 x 6 – 12 reps each – constant weight no rest
between exercises, rest only after both exercises have been performed.

8. Heavy Calf Raises 4 x 8 – 12

9. Light Calf Raises or Donkeys 4 x 15 – 20 reps

Day #3 – Off

Day #4 – Shoulders / Biceps

1. Military Press – Pyramid 4 sets x 12 / 10 / 8 / 6 – 8 reps

2. DB or Machine Laterals 3 x 8 – 12reps

3. DB or Cable Bent Laterals 3 x 8 – 12 reps

4. Barbell Curl 4 x 12 / 10 / 8 / 6 – 8

5. Incline DB Curl 3 x 8 – 10

6. Machine Curl or Preacher Curl 2 x 8 – 12

Day #5 – Back

1. Chins – 4 sets up to 12 reps per set. (If you ever get to 12 reps on all 4 sets, start reducing rest
periods or add weight.)

2. Dead Lifts – 3 sets 10 reps (add weight each set but stay at ten reps per set) Concentrate on
perfect form and add weight very gradually in 5-lb. increments each week. You can do a
compound Deadlift and Shrug movement instead of regular Deadlifts if you wish to stress traps
a little more.

3. Bent Rows or T-Bar Row – 4 sets pyramid 12 / 10 / 8 / 6-8

4. Reverse Grip Front Pulldowns or 1 Arm DB Row 3 x 8 – 12

5. Straight Arm Pullovers 3 x 10 – 12 (lie on a bench length wise – keep arms straight)

6. 10 minutes of abs
DIET
40% of protein, 30% of carbs and 30% of fat. My calories vary from 1400-2200 calories per day
(the amount of calories depends on when I´m competing next and if I´m on my improvement
season)

Meal 1
4 egg whites
1 cup spinach leaves
1/2 cup oatmeal

Meal 2
3 ounces tilapia
2 ounces cottage cheese
1 rice cake

Meal 3
1 scoops protein
2 cups spinach leaves w/ 1 tsp olive oil and balsamic vinegar
1/4 cup chopped broccoli

Meal 4
3 oz chicken breast
1 slice ezekiel bread
1/3 slice cucumber and 2 thin slices of tomato soaked in balsamic vinegar

Meal 5
3 oz chicken ¼ grapefruit
1/3 cup peas
3 oz sweet potato

Meal 6
3 oz turkey breast
1/4 cup green beans
3 oz squash

You might also like