BBB Level 1, 6 days, 2 workouts/day

RAMP 1 Ramp 1 Week 1 Day 1 Day 2 Day 3 Day 4 (5) Delts (3) Traps (9) Tris Day 5 (9) Back (9) Calf Day 6 (5) Delts (3) Traps (8) Tris (9) Thighs (4) Abs 120 seconds

Workout 1 (9) Back ( ) Sets (9) Calf Workout 2 (9) Chest ( ) Sets (9) Bicep

(5) Delts (9) Back (3) Traps (9) Calf (9) Triceps (9) Thighs (3) Abs (9) Chest (9) Bicep

(9) Thighs (9) Chest (4) Abs (9) Bicep 120 seconds

Rest Period 120 seconds 120 seconds 120 seconds 120 seconds

Cycle A Cycle A Cycle B Cycle B Cycle C Cycle C Number of Endurance Endurance Strength Strength Power Power Repetitions 13-15 Reps 13-15 Reps 10-12 Reps 10-12 Reps 8-10 Reps 8-10 Reps Ramp 1 Week 2 Day 1 Day 2 Day 3 Day 4 (6) Delts (3) Traps (10) Tris Day 5 Day 6

Workout 1 (10) Back ( ) Sets (10) Calf Workout 2 (10) Chest ( ) Sets (10) Bicep

(6) Delts (10) Back (3) Traps (10) Calf (10) Triceps (10) Thighs (10) Chest (4) Abs (10) Bicep

(6) Delts (10) Back (3) Traps (10) Calf (10) Tris

(10) Thighs (10) Chest (10) Thighs (4) Abs (10) Bicep (4) Abs

Rest Period 90 seconds 90 seconds

90 seconds 90 seconds 90 seconds 90 seconds

Cycle A Cycle A Cycle B Cycle B Cycle C Cycle C Number of Endurance Endurance Strength Strength Power Power Repetitions 13-15 Reps 10-12 Reps 10-12 Reps 8-10 Reps 8-10 Reps 13-15 Reps Ramp 1 Week 3 Day 1 Day 2 Day 3 Day 4 (8) Delts (4) Traps (12) Tris (12) Thighs (5) Abs Day 5 Day 6

Workout 1 (12) Back ( ) Sets (12) Calf Workout 2 (12) Chest ( ) Sets (12) Bicep

(8) Delts (12) Back (4) Traps (12) Calf (12) Triceps (12) Thighs (12) Chest (5) Abs (12) Bicep

(8) Delts (12) Back (4) Traps (12) Calf (12) Tris (12) Chest (120) Bicep (12) Thighs (5) Abs

Rest Period 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds

Cycle A Cycle A Cycle B Cycle B Cycle C Cycle C Number of Endurance Endurance Strength Strength Power Power Repetitions 13-15 Reps 10-12 Reps 10-12 Reps 8-10 Reps 8-10 Reps 13-15 Reps TRAINING PHASE 1 Training 1 Day 1 Week 4-6 Workout 1 (4) Back ( ) Sets (4) Calf Workout 2 (4) Chest ( ) Sets (4) Bicep Rest Period 4 min Day 2 Day 3 Day 4 (4) Delts (1) Traps (4) Tris Day 5 Day 6

(4) Delts (4) Back (1) Traps (4) Calf (4) Triceps (4) Thighs (3) Abs 4 min (4) Chest (4) Bicep 4 min

(4) Delts (4) Back (1) Traps (4) Calf (4) Tris (4) Thighs (3) Abs 4 min

(4) Thighs (4) Chest (3) Abs 4 min (4) Bicep 4 min

Cycle A Cycle A Cycle B Cycle B Cycle C Cycle C Number of Endurance Endurance Strength Strength Power Power Repetitions 8-10 Reps 8-10 Reps 5-7 Reps 5-7 Reps 10-12 Reps 10-12 Reps RAMP2 Ramp 2 Week 1

Day 1

Day 2 (4) Back (4) Chest (3) Bicep (3) Calf (4) Delts (4) Tricep (4) Thighs

Day 3 (4) Back (4) Chest (3) Bicep (3) Calf

Day 4 (4) Back (4) Chest (3) Bicep (3) Calf

Day 5 (4) Back (4) Chest (3) Bicep (3) Calf

Day 6 (4) Back (4) Chest (3) Bicep (3) Calf

(4) Back Workout 1 (4) Chest ( ) Sets (3) Bicep (3) Calf (4) Delts Workout 2 (4) Tricep ( ) Sets (4) Thighs

(4) Delts (4) Delts (4) Delts (4) Delts (4) Tricep (4) Tricep (4) Tricep (4) Tricep (4) Thighs (4) Thighs (4) Thighs (4) Thighs 180 seconds 180 seconds

Rest Period 180 seconds 180 seconds 180 seconds 180 seconds

Cycle A Cycle A Cycle B Cycle B Cycle C Cycle C Number of Endurance Endurance Strength Strength Power Power Repetitions 13-15 Reps 13-15 Reps 10-12 Reps 10-12 Reps 8-10 Reps 8-10 Reps Ramp 2 Week 2 Day 1 Day 2 (4) Back (4) Chest (3) Bicep Day 3 (4) Back (4) Chest (3) Bicep Day 4 (4) Back (4) Chest (3) Bicep Day 5 (4) Back (4) Chest (3) Bicep Day 6 (4) Back (4) Chest (3) Bicep

Workout 1 (4) Back ( ) Sets (4) Chest (3) Bicep

(3) Calf (4) Delts Workout 2 (4) Tricep ( ) Sets (4) Thighs

(3) Calf (4) Delts (4) Tricep (4) Thighs

(3) Calf

(3) Calf

(3) Calf

(3) Calf

(4) Delts (4) Delts (4) Delts (4) Delts (4) Tricep (4) Tricep (4) Tricep (4) Tricep (4) Thighs (4) Thighs (4) Thighs (4) Thighs 120 seconds 120 seconds

Rest Period 120 seconds 120 seconds 120 seconds 120 seconds

Cycle A Cycle A Cycle B Cycle B Cycle C Cycle C Number of Endurance Endurance Strength Strength Power Power Repetitions 13-15 Reps 13-15 Reps 10-12 Reps 10-12 Reps 8-10 Reps 8-10 Reps Ramp 2 Week 3 Day 1 Day 2 (5) Back (5) Chest (4) Bicep (4) Calf (5) Delts (5) Tricep (5) Thighs Day 3 (5) Back (5) Chest (4) Bicep (4) Calf Day 4 (5) Back (5) Chest (4) Bicep (4) Calf Day 5 (5) Back (5) Chest (4) Bicep (4) Calf Day 6 (5) Back (5) Chest (4) Bicep (4) Calf

(5) Back Workout 1 (5) Chest ( ) Sets (4) Bicep (4) Calf (5) Delts Workout 2 (5) Tricep ( ) Sets (5) Thighs

(5) Delts (5) Delts (5) Delts (5) Delts (5) Tricep (5) Tricep (5) Tricep (5) Tricep (5) Thighs (5) Thighs (5) Thighs (5) Thighs

Rest Period 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds Cycle A Cycle A Cycle B Cycle B Cycle C Cycle C Number of Endurance Endurance Strength Strength Power Power Repetitions 10-12 Reps 10-12 Reps 8-10 Reps 8-10 Reps 13-15 Reps 13-15 Reps TRAINING PHASE 2 Training 2 Day 1 Week 4-6 Workout 1 (9) Back ( ) Sets (9) Calf Workout 2 (9) Chest ( ) Sets (9) Bicep

Day 2

Day 3

Day 4 (6) Delts (3) Traps (9) Tris

Day 5 (9) Back (9) Calf

Day 6 (6) Delts (3) Traps (9) Tris (9) Thighs (7) Abs

(6) Delts (9) Back (3) Traps (9) Calf (9) Triceps (9) Thighs (7) Abs (9) Chest (9) Bicep

(9) Thighs (9) Chest (7) Abs (9) Bicep

Rest Period 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds 90 seconds Cycle A Cycle A Cycle B Cycle B Cycle C Cycle C Number of Endurance Endurance Strength Strength Power Power Repetitions 10-12 Reps 10-12 Reps 8-10 Reps 8-10 Reps 13-15 Reps 13-15 Reps RAMP3

Ramp 3 Week 1

Day 1

Day 2 (7) Thighs (4) Abs

Day 3 (4) Back (4) Chest (3) Bicep (3) Calf

Day 4 (4) Back (4) Chest (3) Bicep (3) Calf

Day 5 (4) Back (4) Chest (3) Bicep (3) Calf

Day 6 (4) Back (4) Chest (3) Bicep (3) Calf

Workout 1 (7) Chest ( ) Sets (7) Bicep Workout 2 (7) Back ( ) Sets (7) Calf

(6) Delts (4) Delts (4) Delts (4) Delts (4) Delts (3) Traps (4) Tricep (4) Tricep (4) Tricep (4) Tricep (6) Triceps (4) Thighs (4) Thighs (4) Thighs (4) Thighs 180 seconds 180 seconds

Rest Period 180 seconds 180 seconds 180 seconds 180 seconds

Cycle A Cycle A Cycle B Cycle B Cycle C Cycle C Number of Endurance Endurance Strength Strength Power Power Repetitions 13-15 Reps 13-15 Reps 10-12 Reps 10-12 Reps 8-10 Reps 8-10 Reps Ramp 3 Week 2 Day 1 Day 2 (7) Thighs (4) Abs Day 3 (4) Back (4) Chest (3) Bicep (3) Calf Day 4 (4) Back (4) Chest (3) Bicep (3) Calf Day 5 (4) Back (4) Chest (3) Bicep (3) Calf Day 6 (4) Back (4) Chest (3) Bicep (3) Calf

Workout 1 (7) Chest ( ) Sets (7) Bicep Workout 2 (7) Back ( ) Sets (7) Calf

(6) Delts (4) Delts (4) Delts (4) Delts (4) Delts (3) Traps (4) Tricep (4) Tricep (4) Tricep (4) Tricep (6) Triceps (4) Thighs (4) Thighs (4) Thighs (4) Thighs

Rest Period 120 seconds 120 seconds 90 seconds 90 seconds 60 seconds 60 seconds Cycle A Cycle A Cycle B Cycle B Cycle C Cycle C Number of Endurance Endurance Strength Strength Power Power Repetitions 13-15 Reps 13-15 Reps 10-12 Reps 10-12 Reps 8-10 Reps 8-10 Reps Ramp 3 Week 3 Day 1 Day 2 (7) Thighs (4) Abs Day 3 (5) Back (5) Chest (4) Bicep (4) Calf Day 4 (5) Back (5) Chest (4) Bicep (4) Calf Day 5 (5) Back (5) Chest (4) Bicep (4) Calf Day 6 (5) Back (5) Chest (4) Bicep (4) Calf

Workout 1 (8) Chest ( ) Sets (8) Bicep Workout 2 (8) Back ( ) Sets (8) Calf

(7) Delts (5) Delts (5) Delts (5) Delts (5) Delts (4) Traps (5) Tricep (5) Tricep (5) Tricep (5) Tricep (7) Triceps (5) Thighs (5) Thighs (5) Thighs (5) Thighs Cycle B Strength Cycle C Power Cycle C Power

Rest Period 120 seconds 120 seconds 90 seconds 90 seconds 60 seconds 60 seconds Number of Cycle A Cycle A Cycle B Repetitions Endurance Endurance Strength

13-15 Reps 13-15 Reps 10-12 Reps 10-12 Reps 8-10 Reps 8-10 Reps TRAINING PHASE 3 Training 3 Day 1 Week 4-6 Workout 1 (9) Back ( ) Sets (9) Calf Workout 2 (9) Chest ( ) Sets (9) Bicep Day 2 Day 3 Day 4 Day 5 Day 6 (4) Back (4) Chest (3) Bicep (3) Calf

(6) Delts (9) Chest (3) Traps (9) Bicep (9) Triceps (9) Thighs (7) Abs (9) Back (9) Calf

(4) Back (6) Delts (4) Chest (3) Traps (3) Bicep (9) Triceps (3) Calf (9) Thighs (3) Abs

(9) Delts (4) Delts (4) Tricep (4) Tricep (4) Thighs (4) Thighs 4 min

Rest Period 60 seconds 60 seconds 120 seconds 120 seconds 4 min Cycle A Cycle A Cycle B Number of Endurance Endurance Strength Repetitions 8-10 Reps 13-15 Reps 13-15 Reps Cycle B Strength 8-10 Reps

Cycle C Cycle C Power Power 5-7 Reps 5-7 Reps