Best workout program of all time

Take seconds of rest between the sets of the first grouping of exercises and seconds of rest between the sets of the second grouping of exercises. Keep these five different types of workouts in mind as you make the decision which will be the best bodybuilding workout program for you. Keep in mind that you can and should switch programs after so long to keep experiencing results and avoid a plateau so don't think that once you choose one program, it's written in stone that's the workout program you have to follow for a long period of time.

Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. View all articles by this author. Barbell back squat. Barbell Bench Press - Medium Grip. Barbell Row. Dumbbell Lateral Raise. Barbell front squat. Seated barbell shoulder press. Barbell Deadlift.

Barbell Curl. Seated triceps press. German Volume Training: Workout 1. Dumbbell Bench Press. Pec Deck Fly. Incline dumbbell row. German Volume Training: Workout 2. Barbell Squat. Standing Calf Raise. Seated Calf Raise. Hanging leg raise. German Volume Training: Workout 3. Dumbbell Biceps Curl. Lying cable triceps extension. Hammer Curl. Standing Biceps Cable Curl. Close-grip bench press. Cable overhead triceps extension. Leg Press. Leg Extension. Incline dumbbell bench press. Cable cross-over.

Lat pull-down. Seated Row. Seated dumbbell shoulder press. Alternating dumbbell front raise. Alternating incline dumbbell biceps curl. Dumbbell Lunges. Lying Leg Curl. Military press. Incline dumbbell reverse fly. Feet-elevated bench dip. Dumbbell step-up. Exercise ball crunch. Barbell Incline Press. Full Body: Workout A. Each progress a bit differently, but use simple rules to let you know how to progress each lift. Additionally, there is helpful information to know how to change the rep schemes when reps start to inevitably be missed after continually adding weight each week.

Heavy, Light, Medium HLM training is a simple method for organizing training so that gradual progress can be made each week. As the name suggests, this type of training consists of three training sessions per week: a heavy training session, a light training session, and a medium training session. These are manipulated to stimulate growth and allow for recovery within a given training week.

There are many, many ways to organize HLM training. The program presented within the spreadsheet is just one example of how the training can be organized. The spreadsheet was purposefully made to be flexible enough to accommodate other HLM training configurations.

It is for lifters that can no longer achieve weekly progress and squeezes out gains on a monthly basis. As long as equipment is not a limiting factor, these exercises should be the bread and butter of any effective full body workout program. The squat is one of the most effective compound exercises for your lower body and core muscles. From your upper back and lats all the way down to your lower back and calves, the squat engages your body in a way that few other exercises can.

Deadlifts are right up there with the squat in terms of the number of muscles engaged in each rep. It truly is one of the best exercises for engaging nearly every muscle of the body. For boulder shoulders, look no further than the overhead press. Combined with the bench press, the overhead press provides a potent one-two punch in triggering hypertrophy in the delts. On top of that, the upper pectorals and triceps are also working hard on each rep while the trapezius helps position the scapula for maximum pressing efficiency.

Just about every muscle of the upper body is engaged in some way. When it comes to building a bigger, more defined back, if you wanna grow, you gotta row. The lats, rhomboids, posterior deltoids, and lower trapezius are all engaged in the barbell row. Bodyweight movements are good choices for assistance exercises performed after the main work of a training session or substitutions when certain equipment is not available. For example, push ups, chin ups, dips, or burpees are good choices for exercises to perform at the end of a total body workout if you still have some time and energy available and it makes sense for your training goals.

Bodyweight squats are a reasonable substitution when weights are not available, though they have the downside of not being able to easily accommodate progressive overload. This can be fixed by finding a dumbbell or kettlebell to hold in order to perform a goblet squat.

The following exercises utilize either a dumbbell or a kettlebell. These are good substitutions when barbells are not available. A full body workout is a training routine that focuses on working all of the major muscle groups in each training session. It does this by programming compound movements that work multiple muscle groups simultaneously.

This differs from a body part split, which focuses on a few muscle groups per training session. These routines typically call for three workouts per week, making them good options for those who are not able or willing to exercise more frequently.

Kris Gethin is one tough-ass son of a B. He proves it time and time again with his intense, no-nonsense philosophy: "No excuses! He'll expect no less from you. This week plan to help you build a ton of lean mass is one of his toughest plans yet, but the end results will blow your mind.

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