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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- -
- -
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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 and rebuild, this is ca
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 rebuild, this is calle
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 while.
*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
art at the bottom of the rep range and rebuild, this is called double progression
at the bottom of the rep range and rebuild, this is called double progression
ntain it, stick with that exercise for a while.

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
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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
y lower body day
all lower body days
trained last during the week
upper body days
h upper body days
nd shoulders
er body days
rk 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 Example
Lat Pulldown(Overhand Grip) 4 8-12 140 x 12, 12, 12, 12
Machine Row 4 8-12 175 x 12, 12, 12, 12
Barbell Bench Press 4 6-10 185 x 10, 10, 10, 10
Military Press 4 6-10 125 x 10, 10, 10, 10
Biceps Curl Machine 3 12-15 50 x 15, 13, 12
Triceps Extension w/Rope 3 12-15 65 x 15, 15, 14
Lateral Raise with Dumbbells 3 12-15 15 x 14, 12, 12
Rear Delt Machine 3 12-15 60 x 13, 12, 12
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
Day 3(Upper) Sets Rep Range Example
Lat Pulldown(Overhand Grip) 3 10-15 120 x 15, 15, 14
Machine Row 3 10-15 140 x 15, 14, 12
Barbell Bench Press 3 10-15 150 x 14, 14, 13
Military Press 3 10-15 115 x 14, 12, 11
Biceps Curl Machine 2 15-20 40 x 17, 16
Triceps Extension w/Rope 2 15-20 55 x 19, 18
Lateral Raise with Dumbbells 2 15-20 12 x 18, 16
Rear Delt Machine 2 15-20 50 x 16, 15
Hack Squat 3 10-15
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- -
- -
- -
- -
- -
Days 1-2 Compound Progression Scheme (use this example for exercises in the 8-12 rep range): Days 1-2 Compound Progression Scheme (use this example for exercises in the 6-10 rep r
week 1 – DB Row – 85lbs x 12, 12, 12 week 1 – Back Squats – 185lbs x 10, 10, 10
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 4 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing b
week 7 – DB Row – 100lbs x 8, 8, 8 week 7 – Back Squats – 225 lbs x 6, 6, 6
week 9 – DB Row –95lbs x 12, 12, 12 week 9 – Back Squats – 200lbs x 10, 10, 10
week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range week 12 - Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing
*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 and rebuild, this is called double progression

*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 rebuild, this is called double progression

Week 1 Week 2 Week 3 Week 4 (Deload)

und Progression Scheme (use this example for exercises in the 6-10 rep range):
ats – 185lbs x 10, 10, 10
ats – 205lbs x 8, 8, 8
uats – 215lbs x 6, 6, 6
reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
uats – 195lbs x 10, 10, 10
uats – 215lbs x 8, 8, 8
uats – 225 lbs x 6, 6, 6
uats – 200lbs x 10, 10, 10
quats – 220lbs x 8, 8, 8
quats – 230lbs x 6, 6, 6
y reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
d rebuild, this is called double progression

ebuild, this is called double progression























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
Day 1 (Lower) Sets Rep Range Example
Romanian Deadlift 4 6-10 215lbs x 10, 10, 10
Back Squat 4 6-10 305lbs x 10, 10, 10
Leg Extensions 3 12-15 125lbs x 15, 14,12
Calves on Leg Press 3 12-15 150lbs x 13,13,12
Seated Leg Curls 3 12-15 90lbs x 15, 15, 13
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
Day 3 (Lower) Sets Rep Range Example
Back Squat 3 10-15 275 x 15, 14, 11
Romanian Deadlift 3 10-15 185 x 15, 14, 13
Calves on Leg Press 2 15-20 110 x 17,16
Seated Leg Curls 2 15-20 80 x 17, 16
Leg Extensions 2 15-20 105 x 17, 17
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- -
- -
- -
- -
- -



ats – 185lbs x 10, 10, 10
ats – 205lbs x 8, 8, 8
uats – 215lbs x 6, 6, 6
uats – 195lbs x 10, 10, 10
uats – 215lbs x 8, 8, 8
uats – 225 lbs x 6, 6, 6
uats – 200lbs x 10, 10, 10
quats – 220lbs x 8, 8, 8
quats – 230lbs x 6, 6, 6













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 day
Regardless of adjustments Big Six movements are always hit first and isolation work follows

Day 1 (Lower) Sets Rep Range Week 1
Leg Press 4 6-10
Day 2 (Upper) Sets Rep Range Week 1
Dumbbell Row 4 8-12
Leg Press 3 10-15
Day 4 (Upper) Sets Rep Range Week 1
Dumbbell Row 3 10-15
Day 5 Sets Rep Range Week 1
Leg Press 1 6-10
Leg Press 1 10-15


Week 2 Week 3 Week 4 (Deload) Week 5

on Scheme (use this example for exercises in the 6-10 rep range):
by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
s by 1 set and weight by 10-15% from week prior and doing bottom end of rep range
is called double progression

called double progression
called double progression












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

Day 1(Upper) Sets Rep Range Week 1
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
Hack Squat 4 6-10
Day 3(Upper) Sets Rep Range Week 1
Lat Pulldown(Overhand Grip) 3 10-15
Machine Row 3 10-15
Barbell Bench Press 3 10-15
Military Press 3 10-15
Triceps Extension w/Rope 2 15-20
Hack Squat 3 10-15
Day 5 Sets Rep Range Week 1
Machine Row 3 10-15



ats – 185lbs x 10, 10, 10
ats – 205lbs x 8, 8, 8
uats – 215lbs x 6, 6, 6
uats – 195lbs x 10, 10, 10
uats – 215lbs x 8, 8, 8
uats – 225 lbs x 6, 6, 6
uats – 200lbs x 10, 10, 10
quats – 220lbs x 8, 8, 8
quats – 230lbs x 6, 6, 6
























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

Romanian Deadlift 4 6-10
Back Squat 4 6-10
Calves on Leg Press 3 12-15
Seated Leg Curls 3 12-15
Back Squat 3 10-15
Romanian Deadlift 3 10-15
Calves on Leg Press 2 15-20
Seated Leg Curls 2 15-20
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


ting options they need to add volume
progressing
ormed in
k quality high
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

ntain 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