TUDOR BOMPA TRAINING SYSTEM

Get your customized training program, scientifically created by Prof. Dr. Tudor Bompa, for fitness, weight loss, body building and sport specific training.

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Specific training program for Entry Level Bodybuilders

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The structure of the training phases for the Entry Level athletes:

Duration of training: 30 weeks

Structure of training per training phases:
  • Anatomical Adaptation (AA) phase: 6 weeks
    • Training load: 40-70% of 1RM
  • Transition after AA: 1 week
  • Hypertrophy 1 (H1):6 weeks
    • Training load:60-80% of 1RM
  • Transition after H1:1-2 weeks
  • Mixed training (M):6 weeks
    • Training load: -H:60-80%
      • MxS: 70-90%
    • Transition after M training: 1-2 weeks
  • Muscle-Definition (M-D):6 weeks
    • Training load: -H:70-85%
      • M-D: 30-40%
  • Transition: 3 weeks
NOTE: After finishing, graduating from Entry Level training, you can begin the moreadvanced bodybuilding program: Recreational Level

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