Body Building for Sports

Each day of this program starts with a large primary movement.  For these movements you will be using heavy weight and doing a low number of repetitions.  The purpose of this is to put stress of your entire body to encourage growth as well as increase the testosterone your body makes naturally.  After the primary movement you will be doing a series of smaller movements with less weight and more repetitions.  The purpose of these secondary movements is hypertrophy.  With these movements you should feel “the burn” or “the pump” as the goal in the tear up your muscles so that they rebuild stronger.

Do three workouts per week with at least one day off between workouts.  Many people choose to do a routine like this one Monday-Wednesday-Friday.  You may do cardio, core, speed/agility training, or any sport specific training on your off days.

Day A

Full Clean: 5,5,3,2

Bench Press: 12,10,8,6,4

Barbell Military Press: 6,6,6

Bulgarian Split Stance Squat: 12,8,6

Pectoral Flys: 12,12

Close Grip Bench: 8,8,8

Push Downs: 50,50

Day B

Dead Lift: 5,5,3,2

Bent Over Row: 8,8,4

Weight Pull Up: 5,5,5

Front Squat: 10,10,10

Barbell Curl: 12,12,6,6

Wrist Curls: 16,12,8

Seated Calf Raises: 8,8,8

Day C

Back Squat: 5,5,3,2

Bench Press: 10,10,2

Dumbbell Incline: 10,10,5

Arnold Presses: 10,8,6

Dumbbell One Arm Row:8,8,8

Pullovers: 8,8,8

Dumbbell Curls: 10,10,10

Seated Calf Raises: 15,10,5