Danilo Hunter Sipovac 16 Week Bodybuilding Program
Prepping for bodybuilding is not any straightforward job. Optimizing your coaching routine, vitamin protocol, and complement consumption, is only one element for fulfillment. Bodybuilding requires dedication, dedication, selfawareness, and sacrifice. Hunter Sipovac has received NPC bodybuilding reveals taking first, in his first three competitions and second in his final present. He’s presently coaching for nationals to earn his IFBB professional card too finally make his approach to the Olympia, to compete in males’s basic physique.
Danilo Hunter Sipovac has received NPC bodybuilding reveals taking first, in his first three competitions and second in his final present. He’s presently coaching for nationals to earn his IFBB professional card too finally make his approach to the Olympia, to compete in males’s basic physique.
This coaching program will offer you all the data it’s essential know on how a bodybuilder trains for a 16-week prep for a contest. There are 4 totally different sections of this program. Each 4 weeks, there shall be a slight modification to coaching parameters equivalent to workouts, units, repetitions, and so on. Depth is a key issue on this program. The objective is to construct extra lean muscle tissue to acquire a well-defined and aesthetic physique, subsequently your depth ought to match your want for outcomes. Every part of this program shall be labeled with the specifics of every week and what they are going to encompass. There shall be a quick intro earlier than every part explaining the reasoning behind low/excessive reps, average/heavy weight, drop-sets and pyramid units.
Bodybuilding is conventionally carried out using an depth between 50-70%, with 3-5 units, of 8-15 reps, with 1–3-minute relaxation intervals, supersets, drop-sets and so on. Bodybuilding is systematically designed to extend beneficial properties by periodization, guaranteeing progressive overload, carried out with conventional break up coaching isolating particular muscle teams, designated to sure days (i.e., again and biceps, chest and triceps, legs and shoulders).
- Barbell
- Plates (25-45lb, with most load exceeding 135lb)
- Bench • Fitness center Tools (Facility Entry)
- Dumbbells (Average – Heavy)
WEEKS 1-4
Weeks 1-4 shall be targeted on constructing a strong basis of energy and getting your physique acclimated to the programmed actions. There shall be a complete of 5 days on and a couple of days off, following the format of three days on, relaxation, 2 days on, relaxation.
DAY 2 – BACK AND BICEPS SPLIT
|
Exercise |
SET/REP |
Relaxation |
|
Assisted Pull Ups |
4 x 12 |
Superset |
|
Rope Pull Overs |
4 x 12 |
Superset |
|
Barbell Deadlifts |
4 x 10 |
Superset |
|
Large Grip Lat Pull Down |
4 x 12 |
Superset |
|
Shut Grip Cable Rows |
4 x 12 |
Superset |
|
Bent Over Dumbbell Rows |
4 x 10 |
Superset |
|
Standing Barbell Curls |
3 x 15 |
Superset |
|
Seated Dumbbell Hammer Curls |
3 x 15 |
Superset |
|
Preacher Curl Machine |
3 x 15 |
Superset |
DAY 2 – CHEST AND TRICEPS SPLIT
|
Exercise |
SET/REP |
Relaxation |
|
Incline Barbell Bench Press |
4 x 12 |
Superset |
|
Incline Dumbbell Fly |
4 x 15 |
Superset |
|
Decline Plate Loaded Press |
4 x 15 |
Superset |
|
Standing Cable Fly |
4 x 15 |
Superset |
|
Dumbbell Hex Press |
4 x 15 |
Superset |
|
Dips (chest targeted) |
4 x 12 |
Superset |
|
Tricep Rope Pulldown |
4 x 12 |
Superset |
|
Dumbbell Overhead Extension |
3 x 15 |
Superset |
|
Shut Grip Bench Press |
3 x 15 |
Superset |
DAY 3 – SHOULDERS AND ABS
|
Exercise |
SET/REP |
Relaxation |
|
Standing Dumbbell Lateral Increase |
4 x 15 |
Superset |
|
Rear Delt Dumbbell Fly |
4 x 15 |
Superset |
|
Seated Dumbbell Shoulder Press |
4 x 12 |
|
|
Upright Barbell Row |
4 x 12 |
Superset |
|
Face Pull |
4 x 12 |
Superset |
|
Seated Dumbbell Shrug |
4 x 20 |
|
|
Hanging Leg Raises |
4 x 15 |
Superset |
|
Rope Crunches |
4 x 15 |
Superset |
DAY 4 – REST DAY 20 MINUTES FASTED CARDIO AND MOBILITY
DAY 5 – LEG DAY
|
Exercise |
SET/REP |
Relaxation |
|
Leg Extensions |
4 x 15 |
Superset |
|
Mendacity Hamstring Curls |
4 x 15 |
Superset |
|
|
|
|
|
Barbell Squat |
4 x 12 |
|
|
|
|
|
|
Leg Press (Impartial Stance) |
4 x 15 |
Superset |
|
Dumbbell RDLs |
4 x 12 |
Superset |
|
|
|
|
|
Strolling Barbell Lunges |
3 x 12 |
|
|
|
|
|
|
Seated Calf Increase |
5 x 12 |
Superset |
|
Standing Calf Increase |
5 x 10 |
Superset |
DAY 6 – BACK CHEST AND AB DAY
|
Exercise |
SET/REP |
Relaxation |
|
Assisted Pull Ups |
4 x 12 |
Superset |
|
Shut Grip Lat Pulldowns |
4 x 12 |
Superset |
|
|
|
|
|
Rack Pull |
4 x 10 |
Superset |
|
Plate Loaded Iso Row Machine |
4 x 12 |
Superset |
|
|
|
|
|
Weight Again Extensions |
4 x 20 |
Superset |
|
Bent Over Underhand Barbell Row |
4 x 12 |
Superset |
|
|
|
|
|
Peck Deck Fly |
4 x 15 |
Superset |
|
Seated Chest Press |
4 x 12 |
Superset |
|
|
|
|
|
Incline Dumbbell Press |
4 x 10 |
Superset |
|
Incline Dumbbell Fly |
4 x 12 |
Superset |
|
|
|
|
|
Flat Dumbbell Bench |
3 x 12 (Drop Units Instantly After 3rd Set) |
|
|
Hanging Leg Raises |
4 x 20 |
Superset |
|
Rope Crunches |
4 x 20 |
Superset |
DAY 7 – REST DAY
WEEKS 5 – 8
Now that you just’re constructing a strong basis of energy, weeks 5-8 will proceed with a linear progressive overload whereas including some extra compound actions in addition to implementing extra drop-sets. Inside these 4 weeks there shall be just one relaxation day per week.
DAY 1 – LEG DAY
|
Exercise |
SET/REP |
Relaxation |
|
Abductors |
4 x 15 |
Superset |
|
Hack Squat |
4 x 15 (Drop Set* Instantly After Final Set, 3 Units to Failure) |
Superset |
|
|
|
|
|
Barbell RDLs (Romanian Lifeless Elevate) |
3 x 10 (Drop Set instantly after final set and carry out 2 units of pause-rep* deadlifts till failure every time) |
|
|
Leg Extensions |
4 x 10 |
Superset |
|
Standing Hamstring Curls |
3 x 15 (2 Second Negatives* on every rep) |
Superset |
|
|
|
|
|
Strolling Dumbbell Lunges |
2 x Failure* |
3 Minute Relaxation |
|
Barbell Good Mornings |
3 x 12 |
Superset |
DAY 2 – BACK ARMS AND ABSS
|
Exercise |
SET/REP |
Relaxation |
|
Deadlifts |
2 x 15 (Working Units of 8-10 reps) |
|
|
|
|
|
|
Pull Ups (Weighted) |
4 x 10 |
Superset |
|
Dumbbell Pull Overs |
4 x 12 |
Superset |
|
|
|
|
|
Plate Loaded Lat Pull Down |
4 x 15 |
Superset |
|
Underhand Barbell Rows |
4 x 8 |
Superset |
|
|
|
|
|
Weighted Again Extensions |
4 x 20-25 |
Superset |
|
|
|
|
|
Rope Hammer Curl |
3 x 15 |
Superset |
|
Single Arm Cable Pulldown |
3 x 15 |
Superset |
|
|
|
|
|
Dumbbell Kickbacks |
3 x 15 |
Superset |
|
Alternating Dumbbell Curls |
3 x 15 |
Superset |
|
|
|
|
|
Cable Rope Crunches |
4 x 25 |
Superset |
|
Hanging Leg Raises |
4 x 30 |
Superset |
DAY 3 – CHEST AND SHOULDERS
|
Exercise |
SET/REP |
Relaxation |
|
Peck Deck Fly |
4 x 15 |
|
|
|
|
|
|
Incline Dumbbell Bench Press |
4 x 10 |
Superset |
|
Incline Dumbbell Hex Press |
4 x 12 |
Superset |
|
|
|
|
|
Decline Plate Loaded Press |
4 x 10 |
Superset |
|
Seated Chest Press Machine |
4 x 10 |
Superset |
|
|
|
|
|
Seated Cable Fly |
3 x 15 (Drop Units 2 units till failure) |
|
|
|
|
|
|
Standing Cable Lateral Increase |
4 x 15 |
Superset |
|
Rear Delt Fly |
4 x 12 |
Superset |
|
|
|
|
|
Seated Arnold Press |
4 x 10 (Further Burnout Set With Weight From First Set) |
|
|
|
|
|
|
Facepulls |
4 x 10 |
Superset |
|
Dumbbell Upright Row |
4 x 12 |
Superset |
|
|
|
|
|
Barbell Shrugs |
4 x 15 |
|
DAY 4 – REST DAY
DAY 5 – LEGS AND ABS
|
Exercise |
SET/REP |
Relaxation |
|
Bulgarian Cut up Squats |
4 x 12 |
Superset |
|
Mendacity Hamstring Curls |
4 x 12 |
Superset |
|
|
|
|
|
Pendulum Squat* May be changed with Barbell Squats |
4 x 10 |
Superset |
|
Nordic Hamstring Curls * May be changed with Barbell RDLs |
4 x 8 (assisted) |
Superset |
|
|
= |
|
|
Single Leg Press |
4 x 15 |
Superset |
|
Strolling Lunges |
2 x Failure (Physique Weight) |
Superset |
|
|
|
|
|
Seated Calf Increase |
4 x 15 |
Superset |
|
Standing Calf Increase |
4 x 10 |
Superset |
|
|
|
|
|
V-Ups |
4 x 30 |
Superset |
|
Hanging Leg Increase |
4 x 25 |
Superset |
DAY 6 – BACK AND CHEST
|
Exercise |
SET/REP |
Relaxation |
|
Rope Pull Overs |
4 x 10 |
Superset |
|
Large Grip Lat Pull Down |
4 x 10 |
Superset |
|
|
|
|
|
Excessive Row Machine |
4 x 10 |
Superset |
|
Chest Supported T Bar Rows |
4 x 10 |
Superset |
|
|
|
|
|
Deadlifts |
4 x 8 (2 Again Off Units Of 12-15 Reps) |
|
|
|
|
|
|
Flat Bench Dumbbell Fly |
4 x 15 |
Superset |
|
Cable Chest Increase |
4 x 12 |
Superset |
|
|
|
|
|
Flat Bench Barbell Press |
4 x 10 |
Superset |
|
Inclined Push Ups |
4 x 15 |
Superset |
|
|
|
|
|
Standing Cable fly |
3 x 15 (2 Again Off Units Till Failure) |
|
DAY 7 – REST DAY
WEEKS 9 – 12
That is the purpose in prep the place issues will are inclined to get extra brutal. Energy will begin to go down barely; endurance isn’t nearly as good because it often is. For the remainder of this program you’ll be targeted on compound actions with particular consideration to weight and slowly transition again into some larger repetition actions to convey out the striations and features within the muscular tissues.
DAY 1 BACK AND BICEPS
|
Exercise |
SET/REP |
Relaxation |
|
Assisted Pull Ups |
4 x 20 |
Superset |
|
Seated Cable Rows |
4 x 15 (2 Again Off Units,12 Reps) |
Superset |
|
|
|
|
|
Rack Pull |
4 x 15 |
Superset |
|
|
|
|
|
Underhand Shut Grip Lat Pulldown |
4 x 15 |
Superset |
|
Single Arm Cable Row |
4 x 15 |
Superset |
|
|
|
|
|
Large grip T-Bar Row |
3 x 15 (2 Again Off Units, 12 Reps) |
|
|
|
|
|
|
Seated Focus Curls |
3 x 15 |
Superset |
|
Single Arm Cable Curl |
3 x 15 |
Superset |
|
|
|
|
|
Preacher Curl Machine |
3 x 15 (2 Again Off Units 20 Reps) |
|
DAY 2 – CHEST AND TRICEPS
|
Exercise |
SET/REP |
Relaxation |
|
Standing Chest Press Machine |
4 x 12 |
|
|
|
|
|
|
Incline Dumbbell Hex Press |
4 x 15 |
Superset |
|
Incline Dumbbell Fly |
3 x 15 (1 burnout Set of 20 Reps) |
Superset |
|
|
|
|
|
Incline Cable Fly |
3 x 15 |
Superset |
|
Dips (chest targeted) |
3 x 15 |
Superset |
|
|
|
|
|
Rope Overhead Extensions |
3 x 15 |
Superset |
|
Single Arm Pulldown |
3 x 15 |
Superset |
|
|
|
|
|
EZ Bar Cranium Crushers |
3 x 15 |
Superset |
|
Rope Pull Down |
3 x 15 |
Superset |
DAY 3 – SHOULDERS
|
Exercise |
SET/REP |
Relaxation |
|
Standing Dumbbell Lateral Increase |
4 x 20 |
Superset |
|
Rear Delt Dumbbell Fly |
4 x 20 |
Superset |
|
|
|
|
|
Seated Smith Machine Shoulder Press |
4 x 15 |
|
|
Seated Lateral Increase Machine |
3 x 20 (2 Again Off Units 15 Reps) |
|
|
Upright Rows |
3 x 12 (1 Burnout Set Till Failure) |
|
|
|
|
|
DAY 4 – LEGS
|
Exercise |
SET/REP |
Relaxation |
|
Leg Extensions |
4 x 15 |
Superset |
|
Single Leg Mendacity Hamstring Curl |
4 x 15 |
Superset |
|
|
|
|
|
Hack Squat |
4 x 15 |
Superset |
|
|
|
|
|
Barbell RDLs |
4 x 15 |
Superset |
|
Leg Press Impartial Stance |
4 x 20 |
Superset |
|
|
|
|
|
Strolling Dumbbell Lunges |
2 x 15 |
|
|
|
|
|
|
Leg Press Calf Increase |
5 x 15 |
Superset |
|
Calf Increase |
5 x 12 |
Superset |
|
|
|
|
DAY 5 BACK AND ARMS
|
Exercise |
SET/REP |
Relaxation |
|
Shut Grip Underhand Lat Pulldown |
4 x 15 |
Superset |
|
Pull Up (assisted) |
4 x 15 |
Superset |
|
|
|
|
|
Rack Pull |
4 x 15 |
Superset |
|
|
|
|
|
Barbell Rows (Overhand) |
4 x 15 |
Superset |
|
Dumbbell Rows (Chest Supported) |
4 x 15 |
Superset |
|
|
|
|
|
Preacher Curl |
4 x 20 |
Superset |
|
Tricep Rope Pulldown |
3 x 20 |
Superset |
|
|
|
|
|
Barbell Curls |
3 x 20 |
Superset |
|
Single Arm Cable Pulldown |
3 x 20 |
Superset |
|
|
|
|
DAY 6 – CHEST AND SHOULDERS
|
Exercise |
SET/REP |
Relaxation |
|
Incline Barbell Press |
3 x 15 |
Superset |
|
Incline Dumbbell Fly |
4 x 15 |
Superset |
|
|
|
|
|
Standing Cable Fly |
4 x 15 |
Superset |
|
Cable Chest Increase |
4 x 15 |
Superset |
|
|
|
|
|
Smith Machine Shoulder Press |
4 x 15 |
Superset |
|
Rear Delt Dumbbell fly |
4 x 20 |
Superset |
|
|
|
|
|
Standing Dumbbell Lateral Increase |
3 x 20 (2 Again Off Units 20 Reps) |
Superset |
|
Facepulls |
4 x 20 |
Superset |
|
|
|
|
DAY 7 – REST DAY
WEEKS 13-16
These final 4 weeks are all about pushing extra blood circulation into your muscle tissue. At this level your muscular tissues are very depleted and also you don’t wish to danger damage with tremendous heavy weight. You continue to wish to push your self, simply be aware and hearken to your physique when you are lifting.
DAY 1 – LEG DAY
|
Exercise |
SET/REP |
Relaxation |
|
Abductors |
4 x 15 |
Superset |
|
Hack Squat |
4 x 15 (Drop Set* Instantly After Final Set, 3 Units to Failure) |
Superset |
|
|
|
|
|
Barbell RDLs (Romanian Lifeless Elevate) |
3 x 15 |
|
|
|
|
|
|
Leg Extensions |
4 x 10 |
Superset |
|
Standing Hamstring Curls |
3 x 15 (2 Second Negatives* on every rep) |
Superset |
|
|
|
|
|
Strolling Dumbbell Lunges |
2 x Failure* |
3 Minute Relaxation |
|
Barbell Good Mornings |
3 x 12 |
Superset |
DAY 2 – BACK ARMS AND ABS
|
Exercise |
SET/REP |
Relaxation |
|
Deadlifts |
4 x 15 |
|
|
|
|
|
|
Pull Ups (Assisted) |
4 x 15 |
Superset |
|
Dumbbell Pull Overs |
4 x 15 |
Superset |
|
|
|
|
|
Plate Loaded Lat Pull Down |
4 x 15 |
Superset |
|
Underhand Barbell Rows |
4 x 15 |
Superset |
|
|
|
|
|
Weighted Again Extensions |
4 x 20-25 |
Superset |
|
|
|
|
|
Rope Hammer Curl |
3 x 15 |
Superset |
|
Single Arm Cable Pulldown |
3 x 15 |
Superset |
|
|
|
|
|
Dumbbell Kickbacks |
3 x 15 |
Superset |
|
Alternating Dumbbell Curls |
3 x 15 |
Superset |
|
|
|
|
|
Cable Rope Crunches |
4 x 25 |
Superset |
|
Hanging Leg Raises |
4 x 30 |
Superset |
DAY 3 – CHEST AND SHOULDERS
|
Exercise |
SET/REP |
Relaxation |
|
Peck Deck Fly |
4 x 15 |
|
|
|
|
|
|
Incline Dumbbell Bench Press |
4 x 15 |
Superset |
|
Incline Dumbbell Hex Press |
4 x 20 |
Superset |
|
|
|
|
|
Decline Plate Loaded Press |
4 x 10 |
Superset |
|
Seated Chest Press Machine |
4 x 10 |
Superset |
|
|
|
|
|
Seated Cable Fly |
3 x 20 (Drop Units 2 units till failure) |
|
|
|
|
|
|
Standing Cable Lateral Increase |
4 x 15 |
Superset |
|
Rear Delt Fly |
4 x 15 |
Superset |
|
|
|
|
|
Seated Arnold Press |
4 x 15 (Further Burnout Set With Weight From First Set) |
|
|
|
|
|
|
Facepulls |
4 x 15 |
Superset |
|
Dumbbell Upright Row |
4 x 15 |
Superset |
|
|
|
|
DAY 4 – REST DAY
DAY 5 – LEGS AND ABS
|
Exercise |
SET/REP |
Relaxation |
|
Bulgarian Cut up Squats |
4 x 20 |
Superset |
|
Mendacity Hamstring Curls |
4 x 15 |
Superset |
|
|
|
|
|
Pendulum Squat |
4 x 15 |
Superset |
|
Nordic Hamstring Curls * May be changed with Barbell RDLs |
4 x 12 |
Superset |
|
|
|
|
|
Single Leg Press |
4 x 20 |
Superset |
|
Strolling Lunges |
2 x Failure (Physique Weight) |
Superset |
|
|
|
|
|
Seated Calf Increase |
4 x 15 |
Superset |
|
Standing Calf Increase |
4 x 15 |
Superset |
|
|
|
|
|
V-Ups |
4 x 30 |
Superset |
|
Hanging Leg Increase |
4 x 25 |
Superset |
DAY 6 – BACK AND CHEST
|
Exercise |
SET/REP |
Relaxation |
|
Rope Pull Overs |
4 x 15 |
Superset |
|
Large Grip Lat Pull Down |
4 x 15 |
Superset |
|
|
|
|
|
Excessive Row Machine |
4 x 15 |
Superset |
|
Chest Supported T Bar Rows |
4 x 15 |
Superset |
|
|
|
|
|
Deadlifts |
4 x 15 (2 Again Off Units Of 12-15 Reps) |
|
|
|
|
|
|
Flat Bench Dumbbell Fly |
4 x 15 |
Superset |
|
Cable Chest Increase |
4 x 12 |
Superset |
|
|
|
|
|
Flat Bench Barbell Press |
4 x 15 |
Superset |
|
Inclined Push Ups |
4 x 15 |
Superset |
|
|
|
|
|
Standing Cable fly |
3 x 20 (2 Again Off Units Till Failure) |
|
