Champions’ Bodybuilding Programs
Champions’ Bodybuilding Programs
Muscle hypertrophy is one of the primary goals for many bodybuilding enthusiasts and professional athletes. Achieving maximum muscle growth requires a well-structured training program. In this article, we present weekly training routines designed by famous bodybuilders and fitness experts. We will examine programs from legendary athletes such as Ronnie Coleman, Arnold Schwarzenegger, Phil Heath, Jim Stoppani, as well as Lee Haney, Frank Zane, Jay Cutler, Steve Cook, Michael O’Hearn, Toney Freeman, and Kai Greene. Please note that the competitors featured in our article use hormone-based substances, which we do not recommend and consider dangerous.
DRBAKAN.COM roughly suggests targeting maximum hypertrophy by working each muscle group with 10 sets per week and 10 reps per set (with exceptions).
Whether you’re a beginner or an advanced athlete, the programs here will add a new dimension to your muscle development. Let’s move on to the programs!
Dorian Yates’ “Blood and Guts” Program
Day 1: Chest
Bench Press, Incline Dumbbell Press, Chest Flyes
Day 2: Back
Deadlift, Lat Pulldowns, Barbell Rows, Seated Rows
Day 3: Rest
Day 4: Legs
Squat, Leg Press, Leg Curls, Standing Calf Raises
Day 5: Shoulders
Overhead Press, Lateral Raises, Front Raises
Day 6: Arms
Barbell Curls, Hammer Curls, Triceps Dips, Skull Crushers
Day 7: Rest
Ronnie Coleman’s “The King” Program
Day 1: Chest and Arms
Bench Press, Incline Press, Chest Flyes, Barbell Curls, Triceps Pushdowns
Day 2: Legs
Squat, Leg Press, Romanian Deadlifts, Leg Extensions, Standing Calf Raises
Day 3: Back
Deadlift, Pull-Ups, Bent Over Rows, Lat Pulldowns
Day 4: Rest
Day 5: Shoulders and Arms
Overhead Press, Lateral Raises, Front Raises, Triceps Extensions, Hammer Curls
Day 6: Legs and Abs
Leg Press, Squat, Romanian Deadlifts, Russian Twists, Hanging Leg Raises
Day 7: Rest
Phil Heath’s “Massive Muscles” Program
Day 1: Chest
Bench Press, Incline Press, Pec Deck
Day 2: Back
Pull-Ups, Bent Over Rows, T-Bar Rows
Day 3: Legs
Squat, Leg Press, Leg Curls, Calf Raises
Day 4: Rest
Day 5: Shoulders
Overhead Press, Lateral Raises, Rear Delt Flyes
Day 6: Arms
Barbell Curls, Concentration Curls, Triceps Dips, Skull Crushers
Day 7: Rest
Lee Haney’s “Hit Training” Program
Day 1: Chest and Arms
Bench Press, Incline Press, Chest Flyes, Barbell Curls, Triceps Extensions
Day 2: Back and Abs
Deadlift, Lat Pulldowns, Bent Over Rows, Crunches, Leg Raises
Day 3: Rest
Day 4: Legs
Squat, Leg Press, Romanian Deadlifts, Standing Calf Raises
Day 5: Shoulders and Arms
Overhead Press, Lateral Raises, Front Raises, Triceps Pushdowns, Hammer Curls
Day 6: Abs and Light Cardio
Ab Roller, Russian Twists, Bicycle Crunches
Day 7: Rest
Frank Zane’s “Symmetry Training” Program
Day 1: Chest and Triceps
Bench Press, Incline Press, Chest Flyes, Triceps Pushdowns
Day 2: Back and Biceps
Pull-Ups, Bent Over Rows, Barbell Curls, Hammer Curls
Day 3: Rest
Day 4: Legs
Squat, Leg Press, Leg Curls, Calf Raises
Day 5: Shoulders
Overhead Press, Lateral Raises, Rear Delt Flyes
Day 6: Arms and Abs
Barbell Curls, Triceps Extensions, Crunches, Leg Raises
Day 7: Rest
Jay Cutler’s “Massive Arms” Program
Day 1: Chest and Triceps
Bench Press, Incline Press, Chest Flyes, Triceps Pushdowns
Day 2: Back and Biceps
Deadlift, Pull-Ups, Barbell Rows, Barbell Curls, Hammer Curls
Day 3: Rest
Day 4: Legs and Abs
Squat, Leg Press, Romanian Deadlifts, Standing Calf Raises, Hanging Leg Raises
Day 5: Shoulders and Triceps
Overhead Press, Lateral Raises, Front Raises, Triceps Pushdowns
Day 6: Back and Arms
Lat Pulldowns, Single-Arm Rows, Preacher Curls, Triceps Extensions
Day 7: Rest
Steve Cook’s “Get Fit” Program
Day 1: Chest and Triceps
Bench Press, Incline Dumbbell Press, Chest Flyes, Triceps Dips
Day 2: Back and Biceps
Pull-Ups, Bent Over Rows, Lat Pulldowns, Barbell Curls
Day 3: Rest
Day 4: Legs
Squat, Leg Press, Romanian Deadlifts, Calf Raises
Day 5: Shoulders and Abs
Overhead Press, Lateral Raises, Front Raises, Planks, Cable Crunches
Day 6: Rest
Day 7: Legs and Abs
Squat, Leg Extensions, Leg Curls, Russian Twists, Hanging Leg Raises
Michael O’Hearn’s “Super Sets” Program
Day 1: Chest and Triceps
Bench Press, Chest Flyes (superset), Triceps Pushdowns
Day 2: Back and Biceps
Pull-Ups, Bent Over Rows (superset), Hammer Curls
Day 3: Rest
Day 4: Legs and Abs
Squat, Leg Press (superset), Russian Twists, Hanging Leg Raises
Day 5: Shoulders
Overhead Press, Lateral Raises, Front Raises
Day 6: Back and Arms
Lat Pulldowns, Single-Arm Rows (superset), Barbell Curls, Skull Crushers
Day 7: Rest
Toney Freeman’s “The X-Man” Program
Day 1: Chest and Triceps
Bench Press, Incline Press, Chest Flyes, Triceps Pushdowns
Day 2: Back and Biceps
Deadlift, Pull-Ups, Bent Over Rows, Barbell Curls
Day 3: Rest
Day 4: Legs
Squat, Leg Press, Romanian Deadlifts, Standing Calf Raises
Day 5: Shoulders and Abs
Overhead Press, Lateral Raises, Front Raises, Cable Crunches
Day 6: Rest
Day 7: Back and Arms
Lat Pulldowns, Bent Over Rows, Hammer Curls, Triceps Extensions
Kai Greene’s “Massive Growth” Program
Day 1: Chest and Triceps
Bench Press, Incline Press, Pec Deck, Triceps Dips
Day 2: Back and Biceps
Pull-Ups, T-Bar Rows, Barbell Curls, Hammer Curls
Day 3: Rest
Day 4: Legs and Abs
Squat, Leg Press, Leg Curls, Calf Raises, Hanging Leg Raises
Day 5: Shoulders
Overhead Press, Lateral Raises, Rear Delt Flyes
Day 6: Arms
Barbell Curls, Concentration Curls, Skull Crushers, Triceps Pushdowns
Day 7: Rest
Jim Stoppani’s Shortcut to Size Program
Day 1: Chest and Triceps
Bench Press, Incline Dumbbell Press, Chest Flyes, Triceps Dips, Triceps Pushdowns
Day 2: Back and Biceps
Deadlift, Pull-Ups, Bent Over Rows, Barbell Curls, Hammer Curls
Day 3: Rest
Day 4: Legs and Abs
Squat, Leg Press, Romanian Deadlifts, Leg Curls, Planks, Hanging Leg Raises
Day 5: Shoulders and Triceps
Overhead Press, Lateral Raises, Front Raises, Triceps Pushdowns, Overhead Triceps Extension
Day 6: Back and Biceps
Lat Pulldowns, Single-Arm Dumbbell Rows, Face Pulls, Preacher Curls, Concentration Curls
Day 7: Rest
Bodybuilder’s Split Program
Day 1: Chest and Triceps
Bench Press, Incline Bench Press, Chest Flyes, Triceps Dips, Triceps Pushdowns
Day 2: Back and Biceps
Deadlift, Lat Pulldowns, Bent Over Rows, Barbell Curls, Hammer Curls
Day 3: Legs
Squat, Leg Press, Romanian Deadlifts, Leg Extensions, Standing Calf Raises
Day 4: Shoulders and Abs
Overhead Press, Lateral Raises, Front Raises, Planks, Cable Crunches
Day 5: Rest
Day 6: Chest and Triceps
Bench Press, Incline Press, Chest Flyes, Skull Crushers, Triceps Pushdowns
Day 7: Back and Biceps
Pull-Ups, Barbell Rows, Single-Arm Dumbbell Rows, Preacher Curls, Concentration Curls
Arnold Schwarzenegger’s Blueprint to Mass Program
Day 1: Chest and Back
Bench Press, Incline Press, Chest Flyes, Pull-Ups, Barbell Rows
Day 2: Legs and Abs
Squat, Leg Press, Leg Curls, Standing Calf Raises, Russian Twists, Cable Crunches
Day 3: Shoulders and Arms
Overhead Press, Lateral Raises, Front Raises, Barbell Curls, Triceps Extensions
Day 4: Rest
Day 5: Chest and Back
Bench Press, Incline Press, Chest Flyes, Pull-Ups, Bent Over Rows
Day 6: Legs and Abs
Squat, Leg Press, Romanian Deadlifts, Calf Raises, Hanging Leg Raises
Day 7: Rest
Conclusion
Implementing an effective training program is vital for maximizing muscle hypertrophy. In this article, we highlighted various weekly training programs developed by prominent bodybuilders and fitness experts. Each program is designed to focus on different muscle groups and is supported by regular rest days. These routines will provide the necessary stimulus for muscle growth and strength gains. Remember that proper nutrition and rest are also crucial parts of your muscle development journey. Before starting a new training program, consult a healthcare professional to ensure that it aligns with your health and goals. These programs will guide you toward a stronger and more aesthetic physique. Enjoy!
References
1. Dorian Yates’ın “Blood and Guts” Programı:
• Yates, D. (1993). Blood and Guts: Raw Muscle Building. Muscle & Fitness.
2. Ronnie Coleman’ın “The King” Programı:
• Coleman, R. (2003). The King: Ronnie Coleman’s Training Guide. Muscle Development Magazine.
3. Phil Heath’in “Massive Muscles” Programı:
• Heath, P. (2010). Phil Heath’s Mass Workout. FLEX Magazine.
4. Lee Haney’in “Hit Training” Programı:
• Haney, L. (1990). Ultimate Bodybuilding. Lee Haney Enterprises.
5. Frank Zane’in “Symmetry Training” Programı:
• Zane, F. (2005). The Zane Bodybuilding Manual. Frank Zane Enterprises.
6. Jay Cutler’ın “Massive Arms” Programı:
• Cutler, J. (2008). Jay Cutler’s No Nonsense Guide to Building Muscle. FLEX Magazine.
7. Steve Cook’un “Get Fit” Programı:
• Cook, S. (2012). Steve Cook’s Big Man on Campus. Bodybuilding.com.
8. Michael Hearn’in “Super Sets” Programı:
• O’Hearn, M. (2015). Mike O’Hearn’s Power Bodybuilding Program. Muscle & Fitness.
9. Toney Freeman’ın “The X-Man” Programı:
• Freeman, T. (2009). The X-Man Workout. FLEX Magazine.
10. Kai Greene’in “Massive Growth” Programı:
• Greene, K. (2012). Kai Greene’s Big and Ripped Program. Muscle Development Magazine.
Bonuses:
1. Jim Stoppani’s Shortcut to Size:
• Stoppani, J. (2011). Shortcut to Size. Muscle & Fitness.
2. Arnold Schwarzenegger’s Blueprint to Mass:
• Schwarzenegger, A. (1985). The New Encyclopedia of Modern Bodybuilding. Simon & Schuster.
3. Bodybuilder’s Split Program:
• Various Authors. (2013). Bodybuilder’s Split Routine. Bodybuilding.com.
