Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.[Read more…]
Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]
Arnold Schwarzenegger took to Instagram yesterday to share an old home bodyweight workout of his, which he also shared on Reddit. The workout consists of push ups, sit ups, bent over twists, bent leg raises, squats (aka knee bends), calf raises, and chin ups.
Each bodyweight exercise is performed for a different number of reps depending on the individuals strength level: beginner or advanced.
A full break down of each exercise and its different rep ranges is below, along with highlights from Schwarzenegger’s Reddit post. [Read more…]
Frank Zane’s workout routine is a 3 day body part split focused on muscular hypertrophy. This bodybuilding program uses high volume training sessions to break down muscle fibers and force a growth response. It is best suited for intermediate to advanced level bodybuilders. [Read more…]
Dexter Jackson’s workout routine is a four day body part split focused on developing maximum muscular hypertrophy. It uses 3 to 4 sets per exercise, often increasing the weight for each set. The routine programs anywhere from 5 to 8 different exercise movements per training session. [Read more…]
Arnold Schwarzenegger’s workout routine known as “Golden Six” is a 3 day beginner bodybuilding routine that can be run indefinitely. It was used in the early days of Schwarzenegger’s training before he started higher volume training programs. [Read more…]
Vince Gironda’s 8×8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. It is a high volume, old school bodybuilding programs that have become the stuff of legend. The related 6×6 workout routine is an intermediate version of the same program.
I will be sharing spreadsheets for a few different variations of Vince Gironda’s workout routines, along with links where you can do some additional reading. [Read more…]