Prepping for bodybuilding is no easy task. Optimizing your training regimen, nutrition protocol, and supplement intake, is just one component for success. Bodybuilding requires commitment, dedication, selfawareness, and sacrifice. Hunter Sipovac has won NPC bodybuilding shows taking first, in his first three competitions and second in his last show. He is currently training for nationals to earn his IFBB pro card too eventually make his way to the Olympia, to compete in men’s classic physique.
Danilo Hunter Sipovac has won NPC bodybuilding shows taking first, in his first three competitions and second in his last show. He is currently training for nationals to earn his IFBB pro card too eventually make his way to the Olympia, to compete in men’s classic physique.
Danilo Hunter Sipovacs 16 Week Bodybuilding Program
The Workout
Bodybuilding is conventionally performed utilizing an intensity between 50-70%, with 3-5 sets, of 8-15 reps, with 1–3-minute rest intervals, supersets, drop-sets etc. Bodybuilding is systematically designed to increase gains through periodization, ensuring progressive overload, performed with traditional split training isolating specific muscle groups, designated to certain days (i.e., back and biceps, chest and triceps, legs and shoulders).
Equipment What You Need
- Barbell
- Plates (25-45lb, with maximum load exceeding 135lb)
- Bench • Gym Equipment (Facility Access)
- Dumbbells (Moderate – Heavy)
16 Week Bodybuilding prep
WEEKS 1-4
Weeks 1-4 will be focused on building a solid foundation of strength and getting your body acclimated to the programmed movements. There will be a total of 5 days on and 2 days off, following the format of 3 days on, rest, 2 days on, rest.
DAY 2 - BACK AND BICEPS SPLIT
|
Workout |
SET/REP |
Rest |
|
Assisted Pull Ups |
4 x 12 |
Superset |
|
Rope Pull Overs |
4 x 12 |
Superset |
|
Barbell Deadlifts |
4 x 10 |
Superset |
|
Wide Grip Lat Pull Down |
4 x 12 |
Superset |
|
Close 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
|
Workout |
SET/REP |
Rest |
|
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 focused) |
4 x 12 |
Superset |
|
Tricep Rope Pulldown |
4 x 12 |
Superset |
|
Dumbbell Overhead Extension |
3 x 15 |
Superset |
|
Close Grip Bench Press |
3 x 15 |
Superset |
DAY 3 - SHOULDERS AND ABS
|
Workout |
SET/REP |
Rest |
|
Standing Dumbbell Lateral Raise |
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
|
Workout |
SET/REP |
Rest |
|
Leg Extensions |
4 x 15 |
Superset |
|
Lying Hamstring Curls |
4 x 15 |
Superset |
|
|
|
|
|
Barbell Squat |
4 x 12 |
|
|
|
|
|
|
Leg Press (Neutral Stance) |
4 x 15 |
Superset |
|
Dumbbell RDLs |
4 x 12 |
Superset |
|
|
|
|
|
Walking Barbell Lunges |
3 x 12 |
|
|
|
|
|
|
Seated Calf Raise |
5 x 12 |
Superset |
|
Standing Calf Raise |
5 x 10 |
Superset |
DAY 6 - BACK CHEST AND AB DAY
|
Workout |
SET/REP |
Rest |
|
Assisted Pull Ups |
4 x 12 |
Superset |
|
Close Grip Lat Pulldowns |
4 x 12 |
Superset |
|
|
|
|
|
Rack Pull |
4 x 10 |
Superset |
|
Plate Loaded Iso Row Machine |
4 x 12 |
Superset |
|
|
|
|
|
Weight Back 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 Sets Immediately 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’re building a solid foundation of strength, weeks 5-8 will continue with a linear progressive overload while adding some more compound movements as well as implementing more drop-sets. Within these 4 weeks there will be only one rest day per week.
DAY 1 - LEG DAY
|
Workout |
SET/REP |
Rest |
|
Abductors |
4 x 15 |
Superset |
|
Hack Squat |
4 x 15 (Drop Set* Immediately After Last Set, 3 Sets to Failure) |
Superset |
|
|
|
|
|
Barbell RDLs (Romanian Dead Lift) |
3 x 10 (Drop Set immediately after last set and perform 2 sets of pause-rep* deadlifts until failure each time) |
|
|
Leg Extensions |
4 x 10 |
Superset |
|
Standing Hamstring Curls |
3 x 15 (2 Second Negatives* on each rep) |
Superset |
|
|
|
|
|
Walking Dumbbell Lunges |
2 x Failure* |
3 Minute Rest |
|
Barbell Good Mornings |
3 x 12 |
Superset |
DAY 2 - BACK ARMS AND ABSS
|
Workout |
SET/REP |
Rest |
|
Deadlifts |
2 x 15 (Working Sets 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 Back 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
|
Workout |
SET/REP |
Rest |
|
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 Sets 2 sets until failure) |
|
|
|
|
|
|
Standing Cable Lateral Raise |
4 x 15 |
Superset |
|
Rear Delt Fly |
4 x 12 |
Superset |
|
|
|
|
|
Seated Arnold Press |
4 x 10 (Additional 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
|
Workout |
SET/REP |
Rest |
|
Bulgarian Split Squats |
4 x 12 |
Superset |
|
Lying Hamstring Curls |
4 x 12 |
Superset |
|
|
|
|
|
Pendulum Squat* Can be replaced with Barbell Squats |
4 x 10 |
Superset |
|
Nordic Hamstring Curls * Can be replaced with Barbell RDLs |
4 x 8 (assisted) |
Superset |
|
|
= |
|
|
Single Leg Press |
4 x 15 |
Superset |
|
Walking Lunges |
2 x Failure (Body Weight) |
Superset |
|
|
|
|
|
Seated Calf Raise |
4 x 15 |
Superset |
|
Standing Calf Raise |
4 x 10 |
Superset |
|
|
|
|
|
V-Ups |
4 x 30 |
Superset |
|
Hanging Leg Raise |
4 x 25 |
Superset |
DAY 6 - BACK AND CHEST
|
Workout |
SET/REP |
Rest |
|
Rope Pull Overs |
4 x 10 |
Superset |
|
Wide Grip Lat Pull Down |
4 x 10 |
Superset |
|
|
|
|
|
High Row Machine |
4 x 10 |
Superset |
|
Chest Supported T Bar Rows |
4 x 10 |
Superset |
|
|
|
|
|
Deadlifts |
4 x 8 (2 Back Off Sets Of 12-15 Reps) |
|
|
|
|
|
|
Flat Bench Dumbbell Fly |
4 x 15 |
Superset |
|
Cable Chest Raise |
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 Back Off Sets Until Failure) |
|
DAY 7 - REST DAY
WEEKS 9 - 12
This is the point in prep where things will tend to get more brutal. Strength will start to go down slightly; endurance isn’t as good as it usually is. For the rest of this program you will be focused on compound movements with specific attention to weight and slowly transition back into some higher repetition movements to bring out the striations and lines in the muscles.
DAY 1 BACK AND BICEPS
|
Workout |
SET/REP |
Rest |
|
Assisted Pull Ups |
4 x 20 |
Superset |
|
Seated Cable Rows |
4 x 15 (2 Back Off Sets,12 Reps) |
Superset |
|
|
|
|
|
Rack Pull |
4 x 15 |
Superset |
|
|
|
|
|
Underhand Close Grip Lat Pulldown |
4 x 15 |
Superset |
|
Single Arm Cable Row |
4 x 15 |
Superset |
|
|
|
|
|
Wide grip T-Bar Row |
3 x 15 (2 Back Off Sets, 12 Reps) |
|
|
|
|
|
|
Seated Concentration Curls |
3 x 15 |
Superset |
|
Single Arm Cable Curl |
3 x 15 |
Superset |
|
|
|
|
|
Preacher Curl Machine |
3 x 15 (2 Back Off Sets 20 Reps) |
|
DAY 2 - CHEST AND TRICEPS
|
Workout |
SET/REP |
Rest |
|
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 focused) |
3 x 15 |
Superset |
|
|
|
|
|
Rope Overhead Extensions |
3 x 15 |
Superset |
|
Single Arm Pulldown |
3 x 15 |
Superset |
|
|
|
|
|
EZ Bar Skull Crushers |
3 x 15 |
Superset |
|
Rope Pull Down |
3 x 15 |
Superset |
DAY 3 - SHOULDERS
|
Workout |
SET/REP |
Rest |
|
Standing Dumbbell Lateral Raise |
4 x 20 |
Superset |
|
Rear Delt Dumbbell Fly |
4 x 20 |
Superset |
|
|
|
|
|
Seated Smith Machine Shoulder Press |
4 x 15 |
|
|
Seated Lateral Raise Machine |
3 x 20 (2 Back Off Sets 15 Reps) |
|
|
Upright Rows |
3 x 12 (1 Burnout Set Until Failure) |
|
|
|
|
|
DAY 4 - LEGS
|
Workout |
SET/REP |
Rest |
|
Leg Extensions |
4 x 15 |
Superset |
|
Single Leg Lying Hamstring Curl |
4 x 15 |
Superset |
|
|
|
|
|
Hack Squat |
4 x 15 |
Superset |
|
|
|
|
|
Barbell RDLs |
4 x 15 |
Superset |
|
Leg Press Neutral Stance |
4 x 20 |
Superset |
|
|
|
|
|
Walking Dumbbell Lunges |
2 x 15 |
|
|
|
|
|
|
Leg Press Calf Raise |
5 x 15 |
Superset |
|
Calf Raise |
5 x 12 |
Superset |
|
|
|
|
DAY 5 BACK AND ARMS
|
Workout |
SET/REP |
Rest |
|
Close 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
|
Workout |
SET/REP |
Rest |
|
Incline Barbell Press |
3 x 15 |
Superset |
|
Incline Dumbbell Fly |
4 x 15 |
Superset |
|
|
|
|
|
Standing Cable Fly |
4 x 15 |
Superset |
|
Cable Chest Raise |
4 x 15 |
Superset |
|
|
|
|
|
Smith Machine Shoulder Press |
4 x 15 |
Superset |
|
Rear Delt Dumbbell fly |
4 x 20 |
Superset |
|
|
|
|
|
Standing Dumbbell Lateral Raise |
3 x 20 (2 Back Off Sets 20 Reps) |
Superset |
|
Facepulls |
4 x 20 |
Superset |
|
|
|
|
DAY 7 - REST DAY
WEEKS 13-16
These last 4 weeks are all about pushing more blood flow into your muscle tissue. At this point your muscles are very depleted and you don’t want to risk injury with super heavy weight. You still want to push yourself, just be mindful and listen to your body while you are lifting.
DAY 1 - LEG DAY
|
Workout |
SET/REP |
Rest |
|
Abductors |
4 x 15 |
Superset |
|
Hack Squat |
4 x 15 (Drop Set* Immediately After Last Set, 3 Sets to Failure) |
Superset |
|
|
|
|
|
Barbell RDLs (Romanian Dead Lift) |
3 x 15 |
|
|
|
|
|
|
Leg Extensions |
4 x 10 |
Superset |
|
Standing Hamstring Curls |
3 x 15 (2 Second Negatives* on each rep) |
Superset |
|
|
|
|
|
Walking Dumbbell Lunges |
2 x Failure* |
3 Minute Rest |
|
Barbell Good Mornings |
3 x 12 |
Superset |
DAY 2 - BACK ARMS AND ABS
|
Workout |
SET/REP |
Rest |
|
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 Back 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
|
Workout |
SET/REP |
Rest |
|
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 Sets 2 sets until failure) |
|
|
|
|
|
|
Standing Cable Lateral Raise |
4 x 15 |
Superset |
|
Rear Delt Fly |
4 x 15 |
Superset |
|
|
|
|
|
Seated Arnold Press |
4 x 15 (Additional 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
|
Workout |
SET/REP |
Rest |
|
Bulgarian Split Squats |
4 x 20 |
Superset |
|
Lying Hamstring Curls |
4 x 15 |
Superset |
|
|
|
|
|
Pendulum Squat |
4 x 15 |
Superset |
|
Nordic Hamstring Curls * Can be replaced with Barbell RDLs |
4 x 12 |
Superset |
|
|
|
|
|
Single Leg Press |
4 x 20 |
Superset |
|
Walking Lunges |
2 x Failure (Body Weight) |
Superset |
|
|
|
|
|
Seated Calf Raise |
4 x 15 |
Superset |
|
Standing Calf Raise |
4 x 15 |
Superset |
|
|
|
|
|
V-Ups |
4 x 30 |
Superset |
|
Hanging Leg Raise |
4 x 25 |
Superset |
DAY 6 - BACK AND CHEST
|
Workout |
SET/REP |
Rest |
|
Rope Pull Overs |
4 x 15 |
Superset |
|
Wide Grip Lat Pull Down |
4 x 15 |
Superset |
|
|
|
|
|
High Row Machine |
4 x 15 |
Superset |
|
Chest Supported T Bar Rows |
4 x 15 |
Superset |
|
|
|
|
|
Deadlifts |
4 x 15 (2 Back Off Sets Of 12-15 Reps) |
|
|
|
|
|
|
Flat Bench Dumbbell Fly |
4 x 15 |
Superset |
|
Cable Chest Raise |
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 Back Off Sets Until Failure) |
|
