Specific training program for Advanced Bodybuilders

• AA phase: 3 weeks
  • Training load:50-70%
• Transition following AA: 1 week
• Hypertrophy 1: 6 weeks
  • Training load:60-80%
• Transition following H 1: 1 week
• Hypertrophy 2: 9 weeks
  • Training load:70-85%
• Transition following H 2: 2 weeks
• Mixed Training (M) 9 weeks
  • Training load: -MxS:80-95%
  • H: 70-85%
• Transition following M: 2 weeks
• Muscle Definition (M-D):6 weeks
  • Training load:30-40
• Transition following M-D: 4 weeks

• Progressive adaptation for the entire 41 weeks of training
• Compensation training for any muscle groups improperly developed
• Strengthen the ligaments and tendons for an injury-free year of training

Select week: --Choose-- Introduction AA phase week 1 AA phase week 2 AA phase week 3 H1 phase week 1 H1 phase week 2 H1 phase week 3 H1 phase week 4 H1 phase week 5 H1 phase week 6 H2 phase week 1 H2 phase week 2 H2 phase week 3 H2 phase week 4 H2 phase week 5 H2 phase week 6 H2 phase week 7 H2 phase week 8 H2 phase week 9 M phase week 1 M phase week 2 M phase week 3 M phase week 4 M phase week 5 M phase week 6 M phase week 7 M phase week 8 M phase week 9 M-D phase week 1 M-D phase week 2 M-D phase week 3 M-D phase week 4 M-D phase week 5 M-D phase week 6