Prepping to become a bodybuilder is no easy task. Optimizing your training regimen, nutrition protocol, and supplement intake is just one component of your overall success. Bodybuilding requires commitment, dedication, self-awareness, and sacrifice. With Swovlerine Athlete Hunter Sipovac's 16-week bodybuilding prep program, you'll build more muscle mass, strength, and create a well-defined physique good enough to compete with the best.
This program will provide you with all the information you need to know on how a bodybuilder trains for a 16-week prep for a competition. There are four different sections of this program. Every four weeks, there will be a slight modification to training parameters such as exercises, sets, repetitions, etc. Intensity is a key factor in this program. The goal is to build more lean muscle tissue to obtain a well-defined and aesthetic physique, therefore your intensity should match your desire for results. Each section of this program will be labeled with the specifics of each week and what they will consist of. There will be a brief intro before each section explaining the reasoning behind low/high reps, moderate/heavyweight, drop-sets, and pyramid sets.
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).
- Fat Loss
- Increased Muscular Strength
- Increased Muscle Mass
- Improve Peak Power Output
- Enhance Aerobic/Anaerobic Capacity
- Increased Core Strength & Core Stability
- Defined Aesthetic and Physique
- 16-Week Bodybuilding Prep
- Supplement Recommendations
- Foods List
Equipment (What You'll Need)
- Plates (25-45lb, with a maximum load exceeding 135lb)
- Gym Equipment (Facility Access)
- Dumbbells (Moderate – Heavy)
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