Goal-Smashing Programs

Over the past eighteen years of coaching, I’ve worked with lots of different people from pig farmers to millionaire businessmen. I’ve recorded every workout that I’ve ever written for a client and also the results that those programs provided. I decided to feature some of these programs in this article, which, hopefully, some of you will find useful.

Program #1

This was used by a female client who wanted to get into a bikini competition. She didn’t have any resistance training experience but had competed as a dancer for nine years at a top amateur level. We changed the program every three weeks or when I felt that she had milked the program dry. She was very successful and competes in bikini, reaching a top three position in a national competition.

Monday: Full Body

1. Body weight squats, 2 warm-up sets of 12, 2 work sets of 25
2. Glute-ham raises, 2 warm-up sets of 6, 2 work sets of 10
3. Cable chest presses, 2 warm-up sets of 10, 2 work sets of 15
4. Bent over dumbbell rows (using both arms at the same time), 2 warm-up sets of 12, 2 work sets of 15 reps
5. Cable side raises, 1 warm-up set of 15, 2 work sets of 20
6. Dumbbell standing triceps extensions, 1 warm-up set of 15, 2 work sets of 20
7. Dumbbell Zottman curls, 1 warm-up set of 12, 1 work set of 20

Ab training:

1. Hanging knee raises, 3 sets of 20 reps
2. Russian twists, 3 sets of 15 reps
3. Planks, 3 sets of 40-second holds

Wednesday: Full Body

1. Dumbbell step-ups, 2 warm-up sets of 12, 2 work sets of 20 reps
2. Romanian deadlifts, 2 warm-up sets of 12, 2 work sets of 15 reps
3. Dumbbell chest flys, 2 warm-up sets of 15, 2 work sets of 20 reps
4. Cable rows, 2 warm-up sets of 12, 2 work sets of 15 reps
5. Dumbbell standing shoulder presses, 2 warm-up sets of 8, 2 work sets of 10
6. Close grip bench presses on Smith machine, 2 warm-up sets of 10, 2 work sets of 12
7. Barbell curls, 1 warm-up set of 10, 1 work set of 12

Ab training:

1. Reverse crunches, 3 sets of 15 reps
2. Side planks, 3 sets of 60-second holds
3. Hanging leg raises, 3 sets of 12 reps

Friday: Full Body

1. Kettlebell squats, 2 warm-up sets of 10, 2 work sets of 20
2. Glute-ham raises, 2 warm-up sets of 8, 2 work sets of 10 reps
3. Swiss ball chest presses, 2 warm-up sets of 10, 2 work sets of 15 reps
4. Plate loaded lat pull-downs, 2 warm-up sets of 10, 2 work sets of 12
5. Barbell shoulder presses standing, 2 warm-up sets of 10, 2 work sets of 15
6. Diamond push-ups, 2 warm-up sets of 10, 2 work sets of 15
7. Dumbbell incline curls, 1 warm-up set of 10, 1 work set of 12

Ab training:

1. Landmines, 3 sets of 25 reps
2. Crunches, 3 sets of 20 reps
3. Flutters, 3 sets of 15 reps

Program #2

This program was used by a male client of mine who had a background in powerlifting but wanted to compete in bodybuilding. He was fairly lean and was 245 pounds. After working with him, he dropped down to a competition weight of 210 pounds at 7 percent body fat. He has competed four times since and placed top three in all four competitions.

Monday: Chest/Triceps

1. Cable incline flys, 2 warm-up sets of 12, 1 work set of 20
2. Barbell incline chest presses, 1–2 warm-up sets of 8, 1 set of 15, 1 set of 12, 1 set of 10, 1 set of 8, 1 set of 5
3. Dumbbell kickbacks, 1 set of 20, 1 set of 15, 1 set of 12
4. Rope push-downs, 1 set of 20, 1 set of 10, 1 set of 8

Giant Superset:

1. Flat dumbbell presses, 1 set of 12, 1 set of 10, 1 set of 8
2. Dumbbell pull-overs, 1 set of 20, 1 set of 15, 1 set of 12
3. Weighted chest dips, 1 set of 10, 1 set of 8, 1 set of 6

Tuesday: Legs

1. Back squats, 2 warm-up sets of 8, 1 set of 20, 1 set of 15, 1 set of 12, 1 set of 10
2. Hack squats, 1 set of 20, 1 set of 15, 1 set of 8
3. Leg presses, 1 set of 8, 1 set of 6
4. Romanian deadlifts, 1 set of 20, 1 set of 15, 1 set of 12
5. Single leg ham curls, 1 set of 30, 1 set of 10

Thursday: Back/Biceps

1. Deadlifts, 2 warm-up sets of 8, 2 work sets of 20 reps
2. Plate loaded pull-downs, 2 warm-up sets of 10, 2 work sets of 12
3. Dumbbell rows, 2 warm-up sets of 8, 2 work sets of 12
4. Deadlifts, 2 work sets of 8 reps
5. Dumbbell curls, 2 warm-up sets of 8, 2 work sets of 10

Friday: Shoulders

1. Wide grip upright rows, 2 warm-up sets of 15 reps, 2 work sets of 25 reps
2. Cable side raises, 2 work sets of 10 reps
3. Dumbbell shoulder presses, 2 warm-up sets of 10, 2 work sets of 12
4. Cable front raises, 2 work sets of 8 reps
5. Cable rear delt raises, 1 warm-up set of 20, 1 work set of 20

Program #3

This program was used by a male, aged 43. He hadn’t exercised in a gym for many years. He worked a full-time, stressful job, was the father of three kids, and just wanted to look and feel better. After the twenty-week program, he was down 39 pounds and looked like a new man. He also had better blood pressure and his cholesterol was down, too.

Monday: Back/Biceps

1. Pull-ups/chin-ups, 4 sets of max reps
2. Deadlifts, 2 warm-up sets of 8 reps, 1 set of 8, 1 set of 6, 1 set of 5, 1 set of 3
3. Dumbbell rows, 2 warm-ups of 10 reps, 2 work sets of 15 reps
4. Preacher curls, 2 warm-up sets of 12, 2 work sets of 20

Conditioning work:

One-mile jog on treadmill

Wednesday: Legs

1. Back squats, 2 warm-up sets of 6, 1 set of 10,1 set of 8, 1 set of 6, 1 set of 20
2. Romanian deadlifts, 2 warm-up sets of 15, 2 work sets of 20 reps
3. Walking lunges, 2 work sets of 10 reps
4. Glute-ham raises, 1 set to failure

Conditioning work:

1. Skipping, 15 minutes
2. Heavy bag, 15 minutes

Friday: Chest/Shoulders/Triceps

1. Barbell incline presses, 2 warm-up sets of 8, 1 set of 12, 1 set of 10, 1 set of 8, 1 set of 3
2. Dips, 3 sets of max reps
3. Barbell shoulder presses, 2 warm-up sets of 15, 2 work sets of 20 reps
4. Dumbbell side raises, 2 warm-up sets of 10, 2 work sets of 15
5. Overhead cable triceps extensions, 3 sets of 20 reps

Conditioning work:

1. Farmers walk, 4 trips
2. Keg carries, 4 trips
3. Sprints, 3 sets of 50 meters

I’ve tried the programs above and have tested them on a few different clients. They’ve all had good results. I really enjoy working with non-bodybuilders as much as I like working with bodybuilders. The programs above are only one phase. However, I think that if they suit your goals, you should give them a try. As always, I’m available via email atifbbpro@outlook.com for any feedback or questions regarding my programs.