40 Training Programs

Pietro performs a classic routine of the weider type that bodybuilders have been doing forever. It consists in working the muscles only once a week and only one muscle group in each workout session. The only variant we found is that he trains legs for two days.The key to his routine is to accomplish a high distress of muscle mass, which is achieved with moderately high reps. Always between 6 and 15, with a large number of drop sets, failure sets and pumping until the muscle is completely exhausted.Rest TimeRest between sets should be between 45 and 90 seconds. The most common thing in a weider routine is not to re-train a muscle until the following week.

A Sascha Fitness’ routine usually intersperses weeks in which she performs supersets with weeks of simple series. This exercises are performed in high repetitions, between 10 and 20. Usually she works 2 muscle groups in each session and does 4 exercises for each muscle group.The days of superseries you must perform exercise 1) and immediately after completing it go straight to exercise 2) Once this group of exercises is finished you can rest between 60 and 90 seconds and repeat 4 times. You have to do the same with all exercises and muscle groups.The days of normal series you must perform exercise 1) and after completing it, rest 45 to 60 seconds. We you finish the 4 sets, go to exercise 2) and so on with each exercise and muscle group.

ABOUT THIS PROGRAM:Three days training, one day rest. After the rest day, you should continue where you left of. Abs ideally should be performed on a training day, no issue if you do them on your rest days. For more info check Mike's Youtube channel.

As you will see below, Marc Fitt’s rutine is full of supersets, this means that he performs an exercise and without any rest he goes and makes another. For example, he performs a series of 6 repetitions of Leg press and at the end he does a series of 12 repetitions of Front barbell squat. This exercise set is called Superset. After each superset, it usually rests between 1:30 and 2:00 minutes.Another important point to take into consideration is that when you perform a 6 repetitions workout you should use high weights. For the contrary when you perform a 12 repetitions workout you should use lighter weights. If you follow the Marc Fitt’s routine you be working your strength and hypertrophy in the same workout session and this manages to stimulate all your muscle fibers.

Christian’s routine is what we might call a modern routine, not an old school routine. It focuses on compound exercises where you can work the most muscles in the same session. His planning has push days, pull days and leg days.In the case of Guzman, he has a day reserved for his shoulders. Being a Men’s Physique Competitor, aesthetics is the most important thing. If not for that, it is a modern routine of pull, push, legs.Usually a routine of this type is organized as follows: Pull Day – Push Day – Legs Day and start again. Let’s see his planning.

In this program you will see a lot of time RPE mentioned. So what is RPE?The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.0 – Nothing at all0.5 – Just noticeable1 – Very light2 – Light3 – Moderate4 – Somewhat heavy5 – Heavy67 – Very heavy8910 – Very, very heavyHOW TO PERFORM THIS PROGRAM?When you start following this working routine, the exercises from the first week should be done for 3 weeks (week 1, week 2 and week 3), the exercises from the second week should be done same for 3 weeks (week 5, week 6 and week 7) and the exercises from the third week should be done for 2 weeks (week 9, week 10). So you should probably deload or take it easy for week 4 and week 8.Rest is in seconds.LOWER BODY day after week 5 has different order of exercises. Click on TAB Week 5 to check the new order.ALL OTHER DAYS have same order of exercises however different repetitions/sets for different weeks.WHAT RPE SHOULD I DO?For this program, for all exercises you do:set 1: RPE = 7set 2: RPE = 8set 3: RPE = 8set 4: RPE = 8/9set 5: RPE = 9/10WHAT IS MR AND DS?MR stands for Maximum reps using the same weight as was used in the previous set.DS aka dropsets, descending sets, strip sets, the multi-poundage system the stripping method, triple-drops, down the rack, or running the rack is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.

While Rich didn’t like having a set training regimen, he often liked to create new routines for himself every week.

Cath mentioned that she does not always follow a particular routine, the most important thing for her is to attend the gym 4 days a week. That’s why we show you a routine that she has also shared it before and we encourage you to change it frequently.Usually Cath’s workouts are divided between upper body and legs, doing additional work for glutes and abs on leg day.