The Ultimate Training Year WINTER: Get Muscle • Train 5 Times a Week, Schedule Permitting

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The Ultimate Training Year WINTER: Get Muscle • Train 5 times a week, schedule permitting. • Limit rest periods to 60-90 seconds. Two days on, one day off is ideal. • Take the heaviest set of each exercise to • Favor a traditional bodybuilder split: chest/tris, failure, or do a couple of forced reps with back/bis, shoulders/abs, and legs. a spotter. • Do the majority of work in the 6-12 rep range, • On the last set of exercises, do a dropset. or 70-85% of 1RM. • Use high-rep finishers like Tabata-style lifts: • Boost training volume by adding different 20 seconds on/10 seconds rest for 8 segments. angles and implements. JAN-FEB-MAR SPRING: Get Ripped • Train 5-6 times a week, schedule permitting. • Perform dropsets, supersets, rest-pause sets, • Push/pull/leg split works great here. and cluster sets. • Start workouts with a heavy lift in the • Finish off big muscle groups like back and 6-8RM range. legs with finishers. Example: 6 sets of 10-12 • Increase the density of workouts by reps, 30 seconds rest. performing bodyweight moves for time • Perform cardio 3-4 times a week, combining during some “rest” periods. both steady-state and high-intensity intervals. APR-MAY-JUN SUMMER: Get Athletic • Limit accessory work. • Conditioning: Perform sprints, sled pushes, • Three full-body workouts works great here. or farmer carries. • Split each workout into power, strength, and • Start conditioning work with long work:rest conditioning work. ratios. Shorten them over time. • Power work: Use low-level plyometrics, box jumps, and med balls to build explosiveness. • Strength work: Perform one big-buck bilateral pull, squat, or push. JUL-AUG-SEP FALL/WINTER: Get Stronger • Focus on a few big lifts and 1-2 assistance lifts • Focus on nailing reps with perfect form, not per workout. repping to failure. • Three-day split of deadlift/bench, front squat/ • Rest 2-3 minutes when lifting heavy and 1-2 row, split squat/pull-up works great here. minutes during volume or assistance lifts. • Modify your lift of choice or range of motion • Perform 7-25 reps total of main movements and on main lifts to maintain good joint position up to 30 reps of assistance moves. and technique. • Beginners should build volume over time, while • Do your heaviest lifting early in the week. advanced lifters should undulate volume. OCT-NOV-DEC www.bodybuilding.com/ultimateyear.

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