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  • Bodybuilding Log Program: Reg Park Beginner Program Program Length: 4 To 6 Months Training Split

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    mats
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    The document outlines a 4-6 month beginner bodybuilding program consisting of a 3 day per week full body routine. Workout A includes squats, chins, bench press, curls and calves. Workout B consists of front squats, rows, overhead press, deadlifts and more calf work. Nutrition plans for training and rest days aim to gain 1.5-2lbs of muscle per month while maintaining leanness. Goals include strength and muscle gains over the first month of training.

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    The document outlines a 4-6 month beginner bodybuilding program consisting of a 3 day per week full body routine. Workout A includes squats, chins, bench press, curls and calves. Workout B consists of front squats, rows, overhead press, deadlifts and more calf work. Nutrition plans for training and rest days aim to gain 1.5-2lbs of muscle per month while maintaining leanness. Goals include strength and muscle gains over the first month of training.

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    50 views3 pages

    Bodybuilding Log Program: Reg Park Beginner Program Program Length: 4 To 6 Months Training Split

    Uploaded by

    mats
    The document outlines a 4-6 month beginner bodybuilding program consisting of a 3 day per week full body routine. Workout A includes squats, chins, bench press, curls and calves. Workout B consists of front squats, rows, overhead press, deadlifts and more calf work. Nutrition plans for training and rest days aim to gain 1.5-2lbs of muscle per month while maintaining leanness. Goals include strength and muscle gains over the first month of training.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Bodybuilding Log

    Program: Reg Park Beginner Program


    Program Length: 4 to 6 Months

    Training Split
    Train Monday, Thursday, and Saturday.

    Training Plan
    Workout A
    Squats (5x5)
    Chins or Pullups (5x5)
    Bench Press (5x5)
    Barbell Curls (2x10)
    DB Wrist Curls (2x10)
    Calves (2x15-20)

    Workout B
    Front Squats (5x5)
    Bent Rows (5x5)
    Military Press (5x5)
    Deadlift (3x5)
    DB Reverse Wrist Curls (2x10)
    Calves (2x15-20)

    Goals (End of Program)


    Add 1.5-2lbs of muscle per month (-12lbs of muscle total).
    Add 10lbs on all 5 rep lifts per month (40-60lbs total).
    Maintain lean bodyfat percentage.
    STICK TO PROGRAM! Don't change it.

    Nutrition Plan Training Day (2,527.8 Cals)


    PRE-WORKOUT
    3 Whole Eggs (180 Cals)
    Egg Whites (180 Cals)
    53g Oatmeal (200 Cals)

    POST-WORKOUT
    48g Optimum Nutrition Whey (180 Cals)
    126g White Rice (180 Cals)

    MEAL 3
    Cottage Cheese (231.5 Cals)
    69g Almonds (391 Cals)
    1 Serving Green Beans (30 Cals)

    MEAL 4
    3 Whole Eggs (180 Cals)
    169.5g Cottage Cheese (180 Cals)
    1 Serving Green Beans (30 Cals)

    MEAL 5
    48g Optimum Nutrition Whey (180 Cals)
    61-62g Peanut Butter (385.3 Cals)

    Nutrition Plan Rest Day (1,929.9 Cals)


    MEAL 1
    3 Whole Eggs (180 Cals)
    169.5g Cottage Cheese (180 Cals)

    MEAL 2
    48g Optimum Nutrition Whey (180 Cals)
    38g Almonds (215.3 Cals)

    MEAL 3
    Cottage Cheese (174 Cals)
    38g Almonds (215.3 Cals)
    1 Serving Green Beans (30 Cals)

    MEAL 4
    3 Whole Eggs (180 Cals)
    169.5g Cottage Cheese (180 Cals)

    MEAL 5
    48g Optimum Nutrition Whey (180 Cals)
    31-32g Peanut Butter (215.3 Cals)
    1st Month Goals
    Maintain low bodyfat.
    Add 1.5-2lbs of muscle.
    Add 10lbs on all lifts.

    Month 1
    Saturday, May 6th, 2017
    Squats (5x5) 25-5; 35-5; 145-5; 5; 5
    Chins (5x5) BW-5; 5; 5
    Bench Press (5x5) 25-5; 30-5; 115-5; 120-5; 5; 5
    Barbell Curls (2x10) 40-11; 11
    DB Wrist Curls (2x10) 20-10; 10
    Seated Calf (2x15-20) 55-17; 15

    Monday, May 8th, 2017


    Front Squats (5x5)
    Bent Rows (5x5)
    Military Press (5x5)
    Deadlift (3x5)
    DB Reverse Wrist Curls (2x10)
    Standing Calves (2x15-20)

    Thursday, May 11th, 2017


    Squats (5x5) 150-
    Chins (5x5) BW-
    Bench Press (5x5) 120-
    Barbell Curls (2x10) 50-
    DB Wrist Curls (2x10) 20-
    Seated Calf (2x15-20) 55-

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