Bodybuilding - Beyond The Basics by Alberto Nunez

Lift Tracking Sheet and Progression
Day 1 (Lower) Sets Rep Range

Squat Type Movement of Choice 4 6-10
Hip Hinge Type Movement of Choice 4 6-10
Leg Curl of Choice 3 12-15
Calves of Choice 3 12-15
Leg Extensions of Choice 3 12-15
Day 2 (Upper) Sets Rep Range
Horizontal Press of Choice 4 6-10
Horizontal Row of Choice 4 8-12
Vertical Press of Choice 4 6-10
Vertical Pull of Choice 4 8-12
Triceps Extension of Choice 3 12-15
Biceps of Choice 3 12-15
Lateral Raise of Choice 3 12-15
Rear Delt of Choice 3 12-15
Squat Type Movement of Choice 3 10-15
Hip Hinge Type Movement of Choice 3 10-15
Leg Curl of Choice 2 15-20
Calves of Choice 2 15-20
Leg Extensions of Choice 2 15-20
Horizontal Press of Choice 3 10-15
Horizontal Row of Choice 3 10-15
Vertical Press of Choice 3 10-15
Vertical Pull of Choice 3 10-15
Triceps Extension of Choice 2 15-20
Biceps of Choice 2 15-20
Lateral Raise of Choice 2 15-20
Rear Delt of Choice 2 15-20
Day 5 Sets Rep Range
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- -
- -
- -
- -
- -
Progression Notes Below
Days 1-2 Compound Progression Scheme (use this example for exercises in the 8-12 rep range):
week 1 – DB Row – 85lbs x 12, 12, 12
week 2 – DB Row – 90lbs x 10, 10, 10
week 3 – DB Row – 95lbs x 8, 8, 8
week 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
week 5 – DB Row – 90lbs x 12, 12, 12
week 6 – DB Row – 95lbs x 10, 10, 10
week 7 – DB Row – 100lbs x 8, 8, 8
week 9 – DB Row –95lbs x 12, 12, 12
week 10 – DB Row – 100lbs x 10, 10, 10
week 11 – DB Row – 105lbs x 8, 8, 8
Days 3-4 High Rep Isolation Work Progression Scheme in both the 10-15 rep range
*Until you get 3 sets w/top end rep range don't increase load, when you do, increase in the smallest increment and start at the bottom of the rep range an
week 1 – Back Squats – 155lbs x 10, 10, 10
week 7 – Back Squats – 155 lbs x 15, 15, 15
High Rep Isolation Work Progression Scheme in both the 12-15

*Until you all sets w/top end rep range don't increase load, when you do, increase in the smallest increment and start at the bottom of the rep range and r
week 1 – Dumbbell Lateral Raises – 20lbs x 12, 12, 12
*Write in your weights, sets and reps for each week in the space provided
*Exercises may be switched out if desired, but make sure they target the same bodypart. Once a switch is made, maintain it, stick with that exercise for a
*Every 4th week do a deload by reducing sets by 1 set but maintain load at 85-90% from week prior and avoid failure, hit bottom of rep range

Example Week 1 Week 2
185lbs x 10, 10, 10
225lbs x 10, 10, 10
75lbs x 15, 14,12
80lbs x 13,13,12
90lbs x 15, 15, 13
Week 1 Week 2
Week 1 Week 2
Week 1 Week 2
ement and start at the bottom of the rep range and rebuild, this is called double progression
ment and start at the bottom of the rep range and rebuild, this is called double progression
is made, maintain it, stick with that exercise for a while.

avoid failure, hit bottom of rep range
Week 3 Week 4 (Deload) Week 5

Week 6 Week 7 Week 88 (Deload)

Week 9 Week 10 Week 11

Week 12 (Deload) Week 13 Week 14












Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Lower Body Focus Example
This setup is for a bodybuilder who decides to focus on their lower body, along with quadriceps, chest, and shoulders
This setup focuses primarily on the lower body due to the first 2 of the 3 training days being lower body days
The setup emphasizes the quadriceps due to the fact that the first 2 of 3 movements on all lower body days target the quadriceps
Glutes and hamstrings are less of a priority as they are not the first movement on any lower body day
Calves are of the least prioritized in this split because they are the last movement on all lower body days
This setup doesn't focus primarily on upper body because upper body is not trained first, but is trained last during the week
Chest and shoulders are of the most importance because they are hit first on both upper body days
Shoulders are prioritized as they are the first muscle isolation movement done on both upper body days
Back is not as much of a priority as it’s not hit as early in the day as the chest and shoulders
Biceps are of least prioritized in this split because they are the last on both upper body days
Regardless of focus Big Six movements are always hit first and isolation work follows
Leg Press 4 6-10
Trap Bar Deadlift 4 6-10
Leg Extensions 3 12-15
Lying Leg Curls 3 12-15
Standing Calves Machine 3 12-15
Incline Dumbbell Press 4 6-10
Shoulder Press Machine 4 6-10
Dumbbell Row 4 8-12
Single Arm Pulldown 4 8-12
Lateral Raise with Dumbbells 3 12-15
Rear Delt Machine 3 12-15
Dumbbell Skullcrusher 3 12-15
Dumbbell Curls 3 12-15
Leg Press 3 10-15
Dumbbell Row 3 10-15
- -
- -
- -
- -
- -
- -
week 1 – DB Row – 85lbs x 12, 12, 12
week 2 – DB Row – 90lbs x 10, 10, 10
week 3 – DB Row – 95lbs x 8, 8, 8
week 5 – DB Row – 90lbs x 12, 12, 12
week 6 – DB Row – 95lbs x 10, 10, 10
week 7 – DB Row – 100lbs x 8, 8, 8
week 9 – DB Row –95lbs x 12, 12, 12
week 10 – DB Row – 100lbs x 10, 10, 10
week 11 – DB Row – 105lbs x 8, 8, 8


eps, chest, and shoulders
eing lower body days
ody days target the quadriceps
ny lower body day
all lower body days
s trained last during the week
upper body days
h upper body days
nd shoulders
er body days
work follows

325lbs x 10, 10, 10, 10
355lbs x 10, 10, 10, 10
90lbs x 15, 15, 13
75lbs x 15, 14,12
80lbs x 13,13,12
Week 1 Week 2

275 x 15, 13, 12
300 x 15, 15, 14
100 x 17, 16
100 x 18, 17
200 x 18, 16
Week 1 Week 2
Week 1 Week 2
















Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Upper Body Focus Example
This setup is for a bodybuilder who decides to focus on their upper body, along with glutes, hamstrings, and upper back musculature
This setup focuses primarily on the upper body due to the frist 2 out of the 3 training days are upper body days
The setup emphasizes the upper back muscle groups due to the first 2 out of 3 movements target the upper back muscle groups
Chest and shoulders are less of a priority as they are not the first movement hit on any upper body day
Delts are of least prioritized in this split because they are the last movement on all days
This setup doesn't focus primarily on the lower body because the lower body is not trained first, but is trained last during the week
Glutes and hamstrings are of the most importance because they are hit first on all lower body days
Hamstrings are prioritized as they are the first muscle isolation movement done on both lower body days
Quadriceps are the least prioritized in this split because they are the last movement on all days
Day 1(Upper) Sets Rep Range
Lat Pulldown(Overhand Grip) 4 8-12
Machine Row 4 8-12
Barbell Bench Press 4 6-10
Military Press 4 6-10
Biceps Curl Machine 3 12-15
Triceps Extension w/Rope 3 12-15
Sumo Deadlift 4 6-10
Hack Squat 4 6-10
Single-leg Leg Curls 3 12-15
Calves on Machine 3 12-15
Single-leg Leg Extensions 3 12-15
Machine Row 3 10-15
Hack Squat 3 10-15
- -
- -
- -
- -
- -
- -
week 1 – DB Row – 85lbs x 12, 12, 12
week 2 – DB Row – 90lbs x 10, 10, 10
week 3 – DB Row – 95lbs x 8, 8, 8
week 5 – DB Row – 90lbs x 12, 12, 12
week 6 – DB Row – 95lbs x 10, 10, 10
week 7 – DB Row – 100lbs x 8, 8, 8
week 9 – DB Row –95lbs x 12, 12, 12
week 10 – DB Row – 100lbs x 10, 10, 10
week 11 – DB Row – 105lbs x 8, 8, 8


ngs, and upper back musculature
s are upper body days
the upper back muscle groups
any upper body day
t on all days
but is trained last during the week
lower body days
th lower body days
ment on all days
ork follows

140 x 12, 12, 12, 12
175 x 12, 12, 12, 12
185 x 10, 10, 10, 10
125 x 10, 10, 10, 10
50 x 15, 13, 12
65 x 15, 15, 14
15 x 14, 12, 12
60 x 13, 12, 12
Week 1 Week 2

120 x 15, 15, 14
140 x 15, 14, 12
150 x 14, 14, 13
115 x 14, 12, 11
40 x 17, 16
55 x 19, 18
12 x 18, 16
50 x 16, 15
Week 1 Week 2
Week 1 Week 2
















Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Less Specialized Split Example
This setup is for a bodybuilder with reasonably balanced across all body parts
This setup is a bit more balanced than the previous two examples but lower body is hit first and never last during the week as it’s the most fatiguing day
Quadriceps, glutes, and hamstrings at some point are all trained first on all big six movements
Isolation exercises for the quadriceps, hamstrings, and calves are all rotated in order during the week keeping this setup more balanced
A smilar pattern followns on upper body days
Chest, shoulders, and upper back muscle groups at some point are trained first on the big six movements
Isolations for the biceps, triceps, and shoulders are rotated throughout the whole week to keep things balanced
The order of movements in the isolation work can be rotated around overtime to keep things balanced
Romanian Deadlift 4 6-10
Back Squat 4 6-10
Calves on Leg Press 3 12-15
Seated Leg Curls 3 12-15
Seated Cable Row 4 8-12
Chest Press Machine 4 6-10
Pulldowns(Underhand Grip) 4 8-12
Seated Dumbbell Press 4 6-10
Barbell Curls 3 12-15
EZ Bar Triceps Extension 3 12-15
Lateral Raise Machine 3 12-15
Reverse Pec Deck 3 12-15
Back Squat 3 10-15
- -
- -
- -
- -
- -
- -
week 1 – DB Row – 85lbs x 12, 12, 12
week 2 – DB Row – 90lbs x 10, 10, 10
week 3 – DB Row – 95lbs x 8, 8, 8
week 5 – DB Row – 90lbs x 12, 12, 12
week 6 – DB Row – 95lbs x 10, 10, 10
week 7 – DB Row – 100lbs x 8, 8, 8
week 9 – DB Row –95lbs x 12, 12, 12
week 10 – DB Row – 100lbs x 10, 10, 10
week 11 – DB Row – 105lbs x 8, 8, 8


y parts
during the week as it’s the most fatiguing day
g six movements
week keeping this setup more balanced
the big six movements

k to keep things balanced
keep things balanced
ork follows

215lbs x 10, 10, 10
305lbs x 10, 10, 10
125lbs x 15, 14,12
150lbs x 13,13,12
90lbs x 15, 15, 13
Week 1 Week 2

275 x 15, 14, 11
185 x 15, 14, 13
110 x 17,16
80 x 17, 16
105 x 17, 17
Week 1 Week 2
Week 1 Week 2
















Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Week 48 (Deload)
Big 6 Plateau Example
In this scenario the bodybuilder Example 1 has plateaud and upon going through all plateau troubleshooting options they need to add volume
The leg press, incline dumbbell, and are no longer progressing
A set has been added to all rep ranges in which these movements are performed in
A 5th day has been added to better reallocate the added volume and keep work quality high
While all other movements are progressing fine rear delts from day 1 and lateral raises from day 4 are brought over to day 5
This is because they are a focus in this example and brining them over to day 5 will ensure they keep progressing and work quality remains high
Since day five is a shorter day it will make the day seem less redundant, but still not interfere with the quality of the work on the Big 6 performed that
Regardless of adjustments Big Six movements are always hit first and isolation work follows

Leg Press 4 6-10
Dumbbell Row 4 8-12
Leg Press 3 10-15
Dumbbell Row 3 10-15
Leg Press 1 6-10
Leg Press 1 10-15
week 1 – DB Row – 85lbs x 12, 12, 12
week 2 – DB Row – 90lbs x 10, 10, 10
week 3 – DB Row – 95lbs x 8, 8, 8
week 5 – DB Row – 90lbs x 12, 12, 12
week 6 – DB Row – 95lbs x 10, 10, 10
week 7 – DB Row – 100lbs x 8, 8, 8
week 9 – DB Row –95lbs x 12, 12, 12
week 10 – DB Row – 100lbs x 10, 10, 10
week 11 – DB Row – 105lbs x 8, 8, 8


bleshooting options they need to add volume
ressing
re performed in
eep work quality high
from day 4 are brought over to day 5
keep progressing and work quality remains high
he quality of the work on the Big 6 performed that day
solation work follows

















Isolation Plateau Example
The biceps curls machine, lateral raise with dumbbells, and single-leg leg curls are no longer progressing
The machine row from day 3 has been moved to day 5 because in that example the muscle groups of the upper back are a focus
By bringing it over to the 5th day you will ensure work quality stays high on this exercise
Despite the fact that progress has not stalled on the machine row this adjustment will ensure it stays that way
It is recommended that if only isolations stal you bring over at least 1 big six movement over to day 5
Since day five is a shorter day it will make the day seem less redundant, but still not interfere with the quality of the work of the plateaud exercises

Machine Row 4 8-12
Hack Squat 4 6-10
Machine Row 3 10-15
Hack Squat 3 10-15
Machine Row 3 10-15
week 1 – DB Row – 85lbs x 12, 12, 12
week 2 – DB Row – 90lbs x 10, 10, 10
week 3 – DB Row – 95lbs x 8, 8, 8
week 5 – DB Row – 90lbs x 12, 12, 12
week 6 – DB Row – 95lbs x 10, 10, 10
week 7 – DB Row – 100lbs x 8, 8, 8
week 9 – DB Row –95lbs x 12, 12, 12
week 10 – DB Row – 100lbs x 10, 10, 10
week 11 – DB Row – 105lbs x 8, 8, 8


oting options they need to add volume
re no longer progressing
ormed in
rk quality high
ups of the upper back are a focus
his exercise
nsure it stays that way
vement over to day 5
quality of the work of the plateaud exercises
n work follows

















Big 6 & Isolation Plateau Example
The back squat, seated cable row, and EZ bar triceps extensions are no longer progressing
All added volume has been brought over to day 5

Back Squat 4 6-10
Back Squat 3 10-15
Back Squat 1 6-10
Back Squat 1 10-15
week 1 – DB Row – 85lbs x 12, 12, 12
week 2 – DB Row – 90lbs x 10, 10, 10
week 3 – DB Row – 95lbs x 8, 8, 8
week 5 – DB Row – 90lbs x 12, 12, 12
week 6 – DB Row – 95lbs x 10, 10, 10
week 7 – DB Row – 100lbs x 8, 8, 8
week 9 – DB Row –95lbs x 12, 12, 12
week 10 – DB Row – 100lbs x 10, 10, 10
week 11 – DB Row – 105lbs x 8, 8, 8


oting options they need to add volume
nger progressing
ormed in
rk quality high
n work follows

















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Lift Tracking Sheet and Progression

Day 1 (Lower) Sets Rep Range

High Rep Isolation Work Progression Scheme in both the 12-15

High Rep Isolation Work Progression Scheme in both the 15-20

Example Week 1 Week 2

is made, maintain it, stick with that exercise for a while.

Week 3 Week 4 (Deload) Week 5

Week 3 Week 4 (Deload) Week 5

Week 3 Week 4 (Deload) Week 5

Week 3 Week 4 (Deload) Week 5

Week 6 Week 7 Week 88 (Deload)

Week 6 Week 7 Week 88 (Deload)

Week 6 Week 7 Week 88 (Deload)

Week 6 Week 7 Week 88 (Deload)

Week 9 Week 10 Week 11

Week 9 Week 10 Week 11

Week 9 Week 10 Week 11

Week 9 Week 10 Week 11

Week 12 (Deload) Week 13 Week 14

Week 12 (Deload) Week 13 Week 14

Week 12 (Deload) Week 13 Week 14

Week 12 (Deload) Week 13 Week 14

Week 15 Week 16 (Deload) Week 17

Week 15 Week 16 (Deload) Week 17

Week 15 Week 16 (Deload) Week 17

Week 15 Week 16 (Deload) Week 17

Week 18 Week 19 Week 20 (Deload)

Week 18 Week 19 Week 20 (Deload)

Week 18 Week 19 Week 20 (Deload)

Week 18 Week 19 Week 20 (Deload)

Week 21 Week 22 Week 23

Week 21 Week 22 Week 23

Week 21 Week 22 Week 23

Week 21 Week 22 Week 23

Week 24 (Deload) Week 25 Week 26

Week 24 (Deload) Week 25 Week 26

Week 24 (Deload) Week 25 Week 26

Week 24 (Deload) Week 25 Week 26

Week 27 Week 28 (Deload) Week 29

Week 27 Week 28 (Deload) Week 29

Week 27 Week 28 (Deload) Week 29

Week 27 Week 28 (Deload) Week 29

Week 30 Week 31 Week 32 (Deload)

Week 30 Week 31 Week 32 (Deload)

Week 30 Week 31 Week 32 (Deload)

Week 30 Week 31 Week 32 (Deload)

Week 33 Week 34 Week 35

Week 33 Week 34 Week 35

Week 33 Week 34 Week 35

Week 33 Week 34 Week 35

Week 36 (Deload) Week 37 Week 38

Week 36 (Deload) Week 37 Week 38

Week 36 (Deload) Week 37 Week 38

Week 36 (Deload) Week 37 Week 38

Week 39 Week 40 (Deload) Week 41

Week 39 Week 40 (Deload) Week 41

Week 39 Week 40 (Deload) Week 41

Week 39 Week 40 (Deload) Week 41

Week 42 Week 43 Week 44 (Deload)

Week 42 Week 43 Week 44 (Deload)

Week 42 Week 43 Week 44 (Deload)

Week 42 Week 43 Week 44 (Deload)

Week 45 Week 46 Week 47