Specific training program for Recreational Bodybuilders

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

• Increase the basic strength of the main muscle groups
• Increase the strength of ligaments and tendons to create an injury-free physique
• Improve the proportion between all muscle parts and limbs

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 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-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