A Workout

for the Novice Physique Competitor

By: The Beverly Advisor Team
Magazine 20 #3

Want to get started in Physique? Here’s the kind of workout you should perform to get ready for your first contest. Each muscle group will be worked from a variety of angles with a pyramid (ascending poundage – descending rep) system. A typical 4 set series will look like this.

  1. Do twelve reps with a fairly easy weight as a warm-up. Form should be strict and reps at a slow tempo.
  2. Ten reps – very strict with a slightly heavier weight.
  3. Eight reps – heavier poundage, maintaining strict form.
  4. Six reps – heavy weight and a slightly looser style. The last two reps should be hard. If a 5th set is called for do 5 reps with a heavy poundage.

Some areas require higher repetitions but you’ll follow the same pattern of increasing intensity each set. We’ll follow a 2 on – 1 off; 1 on – 1 off workout schedule.

Day One: Chest / Back / Abs

  • Bench Press or Machine Bench Press: 5x12, 10, 8, 6, 5
  • Incline DB Press: 4x12, 10, 8, 6
  • Decline (or Flat DB Flyes): 4x12,10,8,6
  • DB Pullover (Chest / Back transition exercise): 4x10 – 15 reps (constant weight)
  • Lat Pulldowns to front: 5x12, 10, 8, 6, 5
  • 1 DB Row: 4x12,10,8,6
  • Seated Row: 4x12,10,8,6
  • Hanging Knee Up (or Reverse Crunches): 4 x maximum reps
  • Crunches (or Ab Machine Crunch) superset with #8: 4 x maximum reps

Day Two: Lower Back / Thighs / Hamstrings / Calves / Abs

  • Leg Press or Squat: 5x20, 15, 12, 10, 8
  • Hack Squat: 4x12 (constant weight)
  • Leg Extension: 4x15
  • Hyperextension or Straight Leg Dead Lift: 4x10
  • Leg Curl: 4x15
  • Seated Calf Raise: 5x15 – 20
  • Donkey Raise or Standing Calf Raise: 5x15 – 20
  • Abs (same as Day One)

Day Three: Rest

Day Four: Shoulders / Biceps / Triceps / Abs

  • Press Behind Neck or DB Press: 5x12, 10, 8, 6, 5
  • DB or Machine Lateral Raise: 4x12, 10, 8, 6
  • Rear Lateral Raise: 4x12, 10, 8, 6
  • Lying Triceps Extension (behind head): 5x12, 10, 8, 6, 5
  • Tricep Pressdown: 4x12, 10, 8, 6
  • 1 Arm DB Extension: 4x12, 10, 8, 6
  • Barbell Curl: 4x12, 10, 8, 6
  • Incline DB Curl: 4 x 12, 10, 8, 6
  • DB Concentration Curl or Preacher Curl: 3 x 10, 8, 6
  • Abs (Same as Day One)

Day 5: Rest

Day 6: Start the training cycle over with Day 1

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