DELTA BODYBUILDING PROGRAM -12 WEEKS

Arnold Schwarzenegger - Wikipedia

Introduction

This program lasts twelve weeks, however, you can run it for less if you want to, but a minimum of six weeks is ideal. You train five days per week, I suggest the follow training schedule stated in the table below. However, you can mix it up based on your weekly schedule.

Each session should not last longer than 60 minutes, not including stretching. If you would like to do cardio you can do it once a week on a day off, alternatively if you would like to split the cardio up instead of just one session you can do 10-15 minutes each training day.

Stick to the below formula, don’t mess around with the routine because it works.

Weekly Training Routine

DAY 1 – MONDAYChest/Calves
DAY 2 – TUESDAYShoulders/ Forearms
DAY 3 – THURSDAYBack
DAY 4 – FRIDAY Legs
DAY 5 – SATURDAYArms

Below table states the ‘Rep Schemes’ used in this program which is diverse and does not just stick to the ‘4 sets of 10-12 rep’ cookie cutter rep scheme. You do higher volume training for ‘pressing’ days i.e. chest and shoulder. You will do less volume but heavier weights (higher intensity) for the back and leg days. Arm day is unique because normally you would train triceps on pressing days (chest or shoulder) then bicep on back or leg days. Therefore, you might find on arm day you have the most time available to do cardio, focus the main chunk of your cardio training on arm day if you decide not to do your weekly cardio on rest days.

Program Rep Schemes

CHEST/CALVES 
SetsReps
320,15,12
410-15
SHOULDERS/FOREARM 
SetsReps
312-15
48-12
410-12
BACK 
SetsReps
310-15
LEGS 
SetsReps
310-12
410-15
ARMS 
SetsReps
48-12
410-12
315-20

One of the best elements of this program is the isolation of calve training, training calves twice a week on chest and leg day. This ensures YOU DON’T SKIP CALVES!!! A common mistake taken when bodybuilders training leg day.

Below is a table that consists of all the exercises in this program. It consists of a lot of variation using free weight dumbbells and barbell exercises, cable and plate loaded machines and covers all muscle groups. If you want you can add one or two more exercises for back day, however everything else should be left as it is. You want to avoid over-training and burning out.

Program Exercises

CHEST/CALVESSHOULDERS/FOREARMBACKLEGARMS
Bench PressArnold PressBarbell PulloverSquatsReverse Curls
Dumbbell FlyBehind the Neck PressLat PulldownLying Leg CurlsHammer Curls
Decline Bench PressLateral RaiseBent Over Barbell RowsDeadliftsWrist Curls
Arm PulloverFront RaiseOverhand
Grip Lat
Pulldowns
LungesPreacher Curls
Seated Calf RaiseShrugs Face PullsSeated Calf RaiseSpider Curls
Standing Calf RaiseReverse Curls Standing Calf RaiseDumbbell Kickbacks
Donkey Calf RaiseHammer Curls Donkey Calf RaiseOverhead Dumbbell Triceps Extension
 Wrist Curls  Triceps Pulldown

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