The Pro's Program

Hi Guys ..

I Have The Honor Of Training With One Of S.A's Top Bodybuilders At The Moment And Recently Got On Our New Program And Thought Id Share It With Anyone Who Wants To Go Next Level With Training And Just Try Something New .. The Results Have Been Crazy .. Especially My Back .. I Have Stretch Marks On My Last From The Sudden Growth And Im Not Even On Gear Haha Here It Goes

Day 1(chest and Calves)

Dumbbell pull over 4X15reps
Incline bench press 4X12Reps
Incline fly's 4X12Reps
Flat bench press 4X 12Reps
Dips with weight 4X12reps
Standing calves 4X15reps (heavy)
Sited Calves raise 4X15Reps
Leg press calves raise 4X15reps

Day 2(shoulders)

Military Press behind Neck 4X 12reps
Front shoulder press 4X12reps
Side lateral raise with Dumbbells 4X12reps
Front Barbell rowing 4X15reps
Seated dumbbell press 4X12reps
Front barbell Raise with barbell 3x15reps

Day 3 (legs)

Leg curl super set with leg extension 4X20reps
Leg press 5X20reps
Squat 5X10-12reps
Leg extension 5X15reps
Hack squat 4X10reps
Laying hamstring curl 4x10reps
seated Calves raise 6X25reps

Day 4(arms and triceps)

Barbell curl 5X12reps
Dumbbell Curl 4X12reps
Seated Dips 4x12
Over head extension 4X15
Preacher Curl with barbell 4X12
Cable press Down 4X12-15reps
Close drip bench press 4x12reps

Day 5 (Back)

Chin ups with weight 4X12
Sited front lat pull down 4x12
Reverse grip front lat pull down 4X12
Barbell rowing 4x15
Close grip pull down /in super set with/dumbbell shrugs 5X12
Roman dead lift 4X12


Do abs before training everyday 4X20(Hyper extension,sit ups,and leg raises)
Do chin ups every single day of training

I couldn't train shoulders the day after chest. I train shoulders on Friday at the moment and chest on Monday and even find that a problem if I didn't get enough rest over the weekend.

Yeah the shoulder the next day is horrible really is but yeah if the masters speaks I do on real hectic weeks ill take a day of after chest but that makes rest of the week hectic haha .. lucky I also follow his diet and recovery is a bit better with the correct diet and supplementation but its still a heartless bitch haha what we wouldnt do to look like gods

Hey Guys, I have seen a lot of this type of training 4x15 and 4x20. Why does this not work for me? Seen a lot of it in the bodybuilding mags as well. Max at 10 reps and I grow. Different body types?

@fillet for sure just as with diets each body reacts different my body reacts well to high reps and grow the best with that where with low reps I get just about nothing no stiffness nothing .. you will have to find your bodys own mechanisms to determine this .. I judge the quality of the workout firstly on the pump and also the doms ..

semi hijack...

Does weight training cause your body to hold water or something?
I was off gym for a month or so... have been back the last week or two and people have said I am looking bigger. I am not even back at it properly so I doubt it is actual muscle growth.

@warren .. the weight training itself shouldn't cause water retention its most likely just more muscle fullness from the training but it could be all down to diet .. a sodium increase could cause water retention or being in a calorie deficit could cause water retention due to the rise in cortisol levels

Warrenpridgeon wrote: semi hijack...

Does weight training cause your body to hold water or something?
I was off gym for a month or so... have been back the last week or two and people have said I am looking bigger. I am not even back at it properly so I doubt it is actual muscle growth.

Heavy weight training increases intramuscular glycogen stores, which also forces more water into your muscles.

Yo dude, I checked this program and it looked cool so I started it this week. I switched it around so it goes chest&calves -> legs -> shoulders -> back&traps -> arms and its been awesome so far. very high intensity and very difficult exercises to get down in one workout. For those that are skeptical, give it a try, i cant walk after the leg workout.

@SuThy Glad it helped .. it really takes ones training up a notch .. for even more of a challenge add in weighted pushups at chest and zottman curls for arms ,, its worth it

i will give this a bash