"No Juice" Advanced Bodybuilding Workout Routine - Muscle & Strength

7/3/2020 “No Juice” Advanced Bodybuilding Workout Routine | Muscle & Strength
USD
Search products, brands, workouts...
W E SH IP TO A FG H ANISTA N VIE W D E TAI LS
“No Juice” Advanced Bodybuilding

Workout Routine
Avoid plateauing with the "No Juice" routine, which manipulates

intensity, frequency, and volume to help you continue progressing
Build muscle, lose fat & stay motivated. Join 500,000+ newsletter
in subscribers!
the gym.
https://www.muscleandstrength.com/workouts/no-juice-bodybuilding-workout-routine 1/15
Workout Summary
Main Goal Build Muscle
Workout Type Split
Training Level Advanced
Program Duration 8 weeks
Days Per Week 6
Time Per Workout 60-75 minutes
Equipment Required Barbell, Bodyweight, Cables, Dumbbells,

Machines
Target Gender Male & Female
Author Pete Khatcherian
Workout Description
Many of my friends and followers know when it comes to training I’m all about keeping it
heavy, frequent, and consistent. I generally recommend finding just a few of the best
exercises you feel suit your goals and hammering away at them always striving for
progressive overload.
For new lifters and intermediates those guidelines alone will be enough to turn them into
bigger stronger bodybuilders. Once you reach the advanced stage and have spent years
grinding it out in the gym, progress slows down and we need to take a new approach to
continue progressing.
Variables likes intensity, frequency, and volume all need to be manipulated to continue
making gains in the advanced stage of training. The "No Juice" Bodybuilding Advanced
Workout Routine does just that.
Build
This 8 day splitmuscle, loseoffat
consists 3 &days
stayon
motivated. Join
1 day off and500,000+
repeat. newsletter
Taking 8 days to complete the
subscribers!
cycle rather than a 7 day split means you don’t have set training days each week. Body
parts are worked twice every 8 days with a different rep ranges.
Day 1: Chest & Back

Exercise Sets Reps
Bench Press: work up to a 5 rep max for the day
- Set 1 at 50% 1 5
- Set 2 at 60% 1 5
- Set 3 at 70% 1 5
- Set 4 at 80% 1 5
- Set 5 at 90% 1 5
- Set 6 at 100% 1 5
Incline Dumbbell Press 3 6-8
Dips 3 6-10
Pullups Build muscle, lose fat & stay motivated. Join 500,000+
3 newsletter 5-8
subscribers!
Pendlay Rows 3 6-10
Pulldowns 3 6-10
Day 2: Legs
Exercise Sets Reps
Squats: work up to a 5 rep max for the day
- Set 1 at 50% 1 5
- Set 2 at 60% 1 5
- Set 3 at 70% 1 5
- Set 4 at 80% 1 5
- Set 5 at 90% 1 5
- Set 6 at 100% 1 5
Leg Press 3 6-10
Stiff-Legged Deadlift 5 5
Hamstring Curls 3 6-8
Calf-Raise 5 10
subscribers!
Day 3: Shoulders & Arms

Exercise Sets Reps
Military Press or Dumbbell Press 3 6-8
Lateral Raises 5 10
Barbell Curls 5 6-10
Dumbbell Curls 3 6-10
Day 4: Rest
Exercise Sets Reps
Off
Day 5: Chest, Shoulders, & Triceps

Exercise Sets Reps
subscribers!
Flat Dumbbell Press 5 20-6
(Pyramiding)
Incline Dumbbell Press 3 6-10
Hammer Strength Press 3 10
Cable Flys 3 12-15
Lateral Raises 5 15-20
Reverse-Grip Pull-Downs 5 15-20
Day 6: Back & Biceps

Exercise Sets Reps
20-8
Barbell Rows 5
(Pyramiding)
Barbell Shrugs 3 15-20
Rack Deadlifts 3 10-12
Pullups 3 6-10
subscribers!
Pulldowns 3 6-10
Day 7: Legs
Exercise Sets Reps
20-8
Front Squats 5
(Pyramiding)
Leg Extensions 5 10
Hamstring Curls 5 6-10
Seated Calf Raise 5 6-10
Standing Calf Raise 3 8-12
Day 8: Rest
Exercise Sets Reps
Off
Join over 500k subscribers who receive weekly

workouts, diet plans, videos and expert guides
from Muscle & Strength.
First Name
Email
Choose Your Goal
Subscribe Free
778 SHARES
subscribers!
3.8 STARS 32 VOTES

RATE THIS
RECOMMENDED FOR YOU
2 Best Exercises For Building a Wide Back Eugen Sandow Inspired Workout Routine Advanced Upper/Lower Workout Program
to Build Mass
The Ultimate 8 Week Workout for Advanced Old School Series: 1970s Bodybuilding Old School Series: 1990s Bodybuilding
Lifters Routine Routine
About The Author
Pete Khatcherian
Pete has been training naturally for 10 years now, has competed in Men's
Physique at a national level, and is an author and personal trainer.
View all by Pete Khatcherian »
28 Comments + Post Comment
Posted Wed, 03/06/2019 - 22:08 LIKE 3

Andres
subscribers!
Why is there only one day of triceps? Need more triceps work in this program. Other than that it
seems to be a pretty solid workout routine. I think you should switch day “2 legs workout” with
“day 3 shoulders and arms workout” and add tricep isolation workouts to “day 3 shoulder and
arms workout”. My opinion.
RE
REPLY
PLY
Posted Wed, 10/17/2018 - 03:32 LIKE 1

richard
Anyone?
RE
REPLY
PLY
Posted Mon, 10/22/2018 - 09:28 LIKE 1

Bob
I just took it as meaning 100% of my max weight I can get for 5 reps, I’m not certain that’s
what is intended thou.
RE
REPLY
PLY
Posted Sat, 10/13/2018 - 02:44 LIKE 2

Richard
On days one to three perform sets of increasing weight and intensity for the first exercise,
but what about the remaining exercises for each day , what intensity is used.
On the final set perform 100%, what does this mean? 100% with a weight you can comfortably
lift,
or 100% with a weight that causes you to struggle,
or 100% with a weight that takes you to total muscular failure.
What does the 100% refer to?, How do you feel after performing this 100% set, do you have any
reps left in the tank?
No percentages are given for days 4-7, what kind of intensity should be used
Thank you. Richard
RE
REPLY
PLY
Posted Wed, 11/01/2017 - 18:45 LIKE 3

Ben
ive noticed there's only really one tricep exercise in this plan which concerns me, will I still be able
to build
Build bigger
muscle, triceps
lose fat &this
stayway or should Join
motivated. I add 500,000+
another tricep isolation exercise? Any help would
newsletter
be great, thanks :)
subscribers!
RE
REPLY
PLY
Posted Tue, 03/14/2017 - 23:25 LIKE 3

Ram
1. On Day 6 Biceps exercises are not list.
2. When can we do abs ?
RE
REPLY
PLY
Posted Wed, 03/15/2017 - 09:09 LIKE 3

JoshEngland
Hi Ram,
Biceps are hit indirectly with back. You;re more than welcome to add in a true bicep
isolation exercise (or 2) if you'd like.
Add in abs where you see fit. You could add them to the tailend of your preferred workouts
or incorporate them on rest days. Check out our full ab workouts database below for
ideas:
https://www.muscleandstrength.com/workouts/abs
Hope this helps!
RE
REPLY
PLY
No
Posted Wed, 12/14/2016 - 12:16 LIKE 4
Profile
Pic William
Hi there few questions from a novice:
- anything to replace Hammer strength press?
- no abs?
RE
REPLY
PLY
No
Posted Fri, 08/19/2016 - 17:05 LIKE 17
Profile
Pic Jan
How can I do 5 reps witj 100% ?? 100% is supposed to be 1 RM??
RE
REPLY
PLY
No
Posted Mon, 01/01/2018 - 18:04 LIKE 2
Profile
colin
Picsubscribers!
working off your 5 RM not 1 rep RM.
RE
REPLY
PLY
No
Posted Mon, 12/14/2015 - 13:19 LIKE 19
Profile
Pic Shannon
The "Reverse grip pull-down" is incorrectly named....it should read either "reverse grip pushdown"
or "reverse grip triceps extension". Not trying to be knit picky but the reverse grip pull-down is a
different exercise used for working back/biceps.
RE
REPLY
PLY
No
Posted Mon, 10/12/2015 - 22:33 LIKE 12
Profile
Pic Nick
Why only 1 tricep exersise?
RE
REPLY
PLY
No
Posted Tue, 03/31/2015 - 22:42 LIKE 16
Profile
Pic Adam
This program looks good. I'm coming off a contest prep for a physique show I participated in and
want to put on as much lean mass as I can and transition into bodybuilding. Is this a honestly
good routine for natural bodybuilding to maximize my growth potential?
RE
REPLY
PLY
No
Posted Sun, 03/15/2015 - 13:35 LIKE 14
Profile
Pic Ian
Good looking routine.
2 questions..
1-5x5 stiff leg, same weight for all sets it ramp up?
2-why only 1 tricep isolation exercise?
Thanks
RE
REPLY
PLY
No
Posted Sun, 03/22/2015 - 18:34 LIKE 16
Profile
Pic Pete Khatcherian
Build muscle,
5x5 islose
withfat
the&same
stay weight
motivated. Join 500,000+ newsletter
subscribers!
RE
REPLY
PLY
No
Posted Sun, 03/15/2015 - 13:29 LIKE 17
Profile
Pic jay
can we more explanation on resting time ?
first part - 2-3 min ?
second part of the training ? 1-2-3 min ?
thanks
RE
REPLY
PLY
No
Posted Sun, 03/15/2015 - 13:26 LIKE 15
Profile
Pic jay
interesting but missing few infos , what the time of rest between set ?
I'm assuming for the first part the time would be around 2-3 min ?
and second part ? 1 min ? 2 min ? cause that can affect a lot on training time and intensity
so can you explain a little more about it ?
rest time for each exercices or set
thanks
RE
REPLY
PLY
No
Posted Sun, 03/22/2015 - 18:33 LIKE 15
Profile
Rest time varies depending on exercises and sets. On the power exercises the first few
sets are light and easy so less rest is needed, around 1-2 minutes between sets. On heavy
sets more rest time is needed, 2-4 minutes. A good rule of thumb is to rest long enough
that you are ready to hit your next set, but not too long that you lose the pump
RE
REPLY
PLY
No
Posted Sat, 03/14/2015 - 22:00 LIKE 19
Profile
Pic ibrahim
im a total noob just browsing but what do you mean by at 50% 60% 70% and so on
RE
REPLY
PLY
No
Posted Sun, 03/15/2015 - 12:15 LIKE 13
Build muscle,
Profile lose fat & stay motivated. Join 500,000+ newsletter
subscribers!
ric
Pic
It means the percentage of the maximum weight you can lift
RE
REPLY
PLY
No
Posted Sun, 03/15/2015 - 12:51 LIKE 18
Profile
Pic Jordan b
Percent of total weight you push per exercise. If your max bench is 100lbs, 50%=50lbs
and so on, exact weight unnecessary just ball park it and work
RE
REPLY
PLY
No
Posted Sun, 03/15/2015 - 13:43 LIKE 18
Profile
They are percentages of your maximum for that lift
So if the most you can bench is 100lbs for 8 reps max
50% would be 50lbs
60% would be 60 lbs
70% would be 70 lbs
Make sense?
RE
REPLY
PLY
No
Posted Sun, 03/15/2015 - 16:16 LIKE 22
Profile
Pic BO-rsa
use
Set 1- 50% of the weight it would normally take you to fail at 5 reps. for example if you
squat for 5 reps at 185 pounds, the weight for this first set will be 90-95lbs
Set 2- 60% 110-115lbs
Set 3-70% 130-135lbs
and so on. This is a case where a notebook is really necessary to track everything
RE
REPLY
PLY
No
Posted Sun, 03/15/2015 - 18:13 LIKE 20
Profile
Pic Jc
The percentages are of your max weight you can do. Say your max bench 315#, doing a
set of 80% would roughly be at 252#.
RE
REPLY
PLY
subscribers!
No
Posted Mon, 03/16/2015 - 02:58 LIKE 22
Profile
Pic Ahmed
50% of your 1RM...etc...
If your 1RM is 200 lbs. then, your target weight for the 50% is 100 lbs. and so on..
RE
REPLY
PLY
No
Posted Fri, 03/13/2015 - 12:14 LIKE 18
Profile
Pic Eric
what do you mean by 20-8 (Pyramiding)? 20,19,18,17,16......16,17,18,19,20?
RE
REPLY
PLY
No
Posted Fri, 03/13/2015 - 23:01 LIKE 21
Profile
Start out with a light set for 20 reps and work your way up to a heavy set of 8 over 5 sets
Set 1: 20 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 10 reps
Set 5: 8 reps
RE
REPLY
PLY
No
Posted Thu, 03/12/2015 - 18:44 LIKE 18
Profile
Pic Jeff
This looks like a solid routine. Going to work this in when I finish my current 8 week program.
RE
REPLY
PLY
HELP & S H IPPING M&S RE WA RDS

Help C enter How to e ar n points?
C ont ac t Su ppor t Rewards Cat alog
You r Ac c ou nt
Build FOLLOW M &S
Order S t atu s muscle, lose fat & stay motivated. Join 500,000+ newsletter
Shippingsubscribers!
& Retu r ns
C ONTACT U S
Muscle & S treng th, LLC
118 0 Fir s t S treet S ou th
Bret t and Me gan
C olumbia, SC 292 09
PH : 1 - 8 0 0 - 5 3 7 - 9 9 1 0
Email : click here
JOIN OUR NE WSLE T TER

Build muscle, lose fat & s t ay
moti vated. J oin 5 00 ,0 0 0 +
new slet ter su b scr iber s!
First Name
Email Address
Choose Your Goal
Sign Up
About Ca re e r s Wr i te fo r U s A f f i l i a te s Te r m s o f U s e P r i va cy Po l i cy C o o k i e Po l i cy
© C o py r i gh t 2 0 0 5 - 2 0 2 0 , M u s c l e & S tre n g th L LC . I m ag e s c o py r i gh t o f th e i r re sp e c ti ve ow n e r s .
subscribers!

"No Juice" Advanced Bodybuilding Workout Routine - Muscle & Strength

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

"No Juice" Advanced Bodybuilding Workout Routine - Muscle & Strength

Uploaded by

Copyright:

Available Formats

7/3/2020 “No Juice” Advanced Bodybuilding Workout Routine | Muscle & Strength

Search products, brands, workouts...

W E SH IP TO A FG H ANISTA N VIE W D E TAI LS

“No Juice” Advanced Bodybuilding

Avoid plateauing with the "No Juice" routine, which manipulates

Main Goal Build Muscle

Workout Type Split

Training Level Advanced

Program Duration 8 weeks

Days Per Week 6

Time Per Workout 60-75 minutes

Equipment Required Barbell, Bodyweight, Cables, Dumbbells,

Target Gender Male & Female

Author Pete Khatcherian

Day 1: Chest & Back

Bench Press: work up to a 5 rep max for the day

Incline Dumbbell Press 3 6-8

Squats: work up to a 5 rep max for the day

Leg Press 3 6-10

Hamstring Curls 3 6-8

Day 3: Shoulders & Arms

Military Press or Dumbbell Press 3 6-8

Barbell Curls 5 6-10

Dumbbell Curls 3 6-10

Day 5: Chest, Shoulders, & Triceps

Incline Dumbbell Press 3 6-10

Hammer Strength Press 3 10

Cable Flys 3 12-15

Lateral Raises 5 15-20

Reverse-Grip Pull-Downs 5 15-20

Day 6: Back & Biceps

Barbell Shrugs 3 15-20

Rack Deadlifts 3 10-12

Hamstring Curls 5 6-10

Seated Calf Raise 5 6-10

Standing Calf Raise 3 8-12

Join over 500k subscribers who receive weekly

Choose Your Goal

3.8 STARS 32 VOTES

RECOMMENDED FOR YOU

About The Author

28 Comments + Post Comment

Posted Wed, 03/06/2019 - 22:08 LIKE 3

Posted Wed, 10/17/2018 - 03:32 LIKE 1

Posted Mon, 10/22/2018 - 09:28 LIKE 1

Posted Sat, 10/13/2018 - 02:44 LIKE 2

Posted Wed, 11/01/2017 - 18:45 LIKE 3

Posted Tue, 03/14/2017 - 23:25 LIKE 3

Posted Wed, 03/15/2017 - 09:09 LIKE 3

working off your 5 RM not 1 rep RM.

It means the percentage of the maximum weight you can lift

HELP & S H IPPING M&S RE WA RDS

JOIN OUR NE WSLE T TER

Choose Your Goal

You might also like