This is a tough routine! Maybe, you should consult your doctor before engaging in such heavy labor. But then again building massive muscle was never easy. So here goes.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Back 3x3	Shoulders 3x3	Chest 3x3	Legs 3x3	Back 3x3	Shoulders 3x3	Rest
Bicep 2x2	Triceps 2x3	Calves 2x2	Abs 2x3	Bicep 2x2	Triceps 2x3
Chest 2x3	Legs 2x2	Back 2x3	Shoulders 2x2	Chest 2x3	Legs 2x2
Calves 2x2	Abs 2x2	Bicep 2x2	Triceps 2x2	Calves 2x2	Abs 2x2

First you will notice that every part is worked three times a week. That may sound like a lot but study closely and you will see that exercises and sets are set at levels to prevent overtraining. You do want to propel your muscle gains, don’t you?

I know many of your buddies at the gym are doing each body part only once a week. Well you’re not everybody….you’re a cut above the rest…..right?...and that is why you’re reading this article.

So here’s how this works.

Decoder Ring: The numbers after each body part represent number of exercises and number of sets. For example “Back 3x3” that means 3 exercises and 3 sets.

The routine is set up on a priority order on each day for the major muscle groups. Major muscle groups are Chest, Back Shoulder and Legs.

For example days 1, 3 and 5 all contain the same body parts but not in the same order. Specifically on Day 1 and 5, the Back gets first priority over Chest and on Day 3 and Day 8 (not shown) Chest will get priority over Back. This is so each body part gets hit when it is freshest equal number of times over a normal 2 week period. This same priority is applied to Shoulder and Legs.

Triceps track and follow Shoulders since both exercise are push exercises and compliment each other. The same logic applies to Biceps and Back. These are both pull exercises and again compliment each other. Notice that the major muscle group, Chest or Back precedes the minor muscle group Triceps or Biceps respectively.

Legs, by definition, mean quadriceps and leg biceps.

Shoulders, by definition, mean Deltoids and Traps.

Now that you know how to do this routine let’s talk about the ramp up.

Phase II-Ramp Up

After about 2 or 3 weeks into this routine, increase the every Set up by one.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Back 3x4	Shoulders 3x4	Chest 3x4	Legs 3x4	Back 3x4	Shoulders 3x4	Rest
Bicep 2x3	Triceps 2x4	Calves 2x3	Abs 2x4	Bicep 2x3	Triceps 2x4
Chest 2x4	Legs 2x3	Back 2x4	Shoulders 2x3	Chest 2x4	Legs 2x3
Calves 2x3	Abs 2x3	Bicep 2x3	Triceps 2x3	Calves 2x3	Abs 2x3

Phase III- Ramp Up

Again after 2-3 weeks, increase the Exercises by one.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Back 4x4	Shoulders 4x4	Chest 4x4	Legs 4x4	Back 4x4	Shoulders 4x4	Rest
Bicep 3x3	Triceps 3x4	Calves 3x3	Abs 3x4	Bicep 3x3	Triceps 3x4
Chest 3x4	Legs 3x3	Back 3x4	Shoulders 3x3	Chest 3x4	Legs 3x3
Calves 3x3	Abs 3x3	Bicep 3x3	Triceps 3x3	Calves 3x3	Abs 3x3

From this point forward, depending on your feedback from your body you may adjust and/or increase the Sets or Exercises. After a few months on this routine you will notice the results. Vary your choice of Exercises to avoid this routine from becoming stale.

 

"Sweat eventually hardens to Muscle".....Scott

This article is property of Bodybuilding Program Zone and may not be reproduced without written permission from Scott Jameson. Besides it wouldn't be right....Scott