10-Week Classic Periodization Training Program

Goal: Muscle Size and Strength

First 4 Weeks, Train 2 Days on, 1 Day Off
Next 4 Weeks, Train 4 Days on, 1 Day Off
Day 1: Legs
Day 2: Chest / Triceps
Day 3: off
Day 4: Shoulders / Biceps / Legs (feeder workout)
Day 5: Back
Day 6: off
Start over
Day #1 – LEGS / CALVES
1. Squat – Pyramid 5 sets x 12 / 10 / 8 / 6 / 4-6 reps
2. Leg Press or Hack Squat 4 x 10 – 16 reps (you may want to increase 2 reps per workout here)
3. Leg Extension 3 x 12 – 15 reps
Superset #4 and #5 4. Leg Curls 3 sets x 10 – 12 reps
5. Lunge or Straight Leg Dead Lift 3 sets x 10 – 12 reps
Superset #6 and #7 Seated Calf Raise 5 x 10 – 12 reps and
Free Standing (no weight) Calf Raises 5 x 25 – 50 reps (OUCH!)
Day #2 – Chest, Triceps, Calves
1. Bench Press (pyramid) 5 sets x 12 / 10 / 8 / 6 / 4-6 reps
2. Incline DB Press 3 sets x 6 – 8 reps constant weight. First session do 6 – 6 – 6 and gradually add reps and earn stars until you get to 8 – 8 – 8 then add weight and start back at 6. If you get bored adding reps, reduce rest time between sets to earn additional "stars."
3. DB Flyes 3 x 8 – 12 reps.
4. DB Pullovers 3 x 8 – 12 reps
5. Close Grip Bench Press (pyramid) 4 x 12 / 10 / 8 / 5 – 7
6 & 7 Super Set – Triceps Pushdown and Dips 3 x 6 – 12 reps each – constant weight no rest between exercises, rest only after both exercises have been performed.
8. Heavy Calf Raises 4 x 8 – 12
9. Light Calf Raises or Donkeys 4 x 15 – 20 reps
Day #3 – Off
Day #4 – Shoulders / Biceps
1. Military Press – Pyramid 4 sets x 12 / 10 / 8 / 6 – 8 reps
2. DB or Machine Laterals 3 x 8 – 12reps
3. DB or Cable Bent Laterals 3 x 8 – 12 reps
4. Barbell Curl 4 x 12 / 10 / 8 / 6 – 8
5. Incline DB Curl 3 x 8 – 10
6. Machine Curl or Preacher Curl 2 x 8 – 12
Day #5 – Back
1. Chins – 4 sets up to 12 reps per set. (If you ever get to 12 reps on all 4 sets, start reducing rest periods or add weight.)
2. Dead Lifts – 3 sets 10 reps (add weight each set but stay at ten reps per set) Concentrate on perfect form and add weight very gradually in 5-lb. increments each week. You can do a compound Deadlift and Shrug movement instead of regular Deadlifts if you wish to stress traps a little more.
3. Bent Rows or T-Bar Row – 4 sets pyramid 12 / 10 / 8 / 6-8
4. Reverse Grip Front Pulldowns or 1 Arm DB Row 3 x 8 – 12
5. Straight Arm Pullovers 3 x 10 – 12 (lie on a bench length wise – keep arms straight)
6. 10 minutes of abs

Bev-Solutions 6 training profiles
1. Periodization
2. Hardgainer
3. No Nonsense Basic Bodybuilding Training
4. Pre Contest Training
5. Training for the Figure Athlete
6. Training for the Bikini Athlete

Contact us at BevNut@beverlyinternational.net

Or give us a call 1-800-781-3475

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If you have any questions regarding this nutrition plan contact BI direct.

Training Diary PDF download