The training and preparation for shoots or contests combined with the posing and presentation of the old-school champions has been appealing to many who follow fitness. It can be used for cutting or bulking. 5 weeks out: Treadmill 40 min/day, 4 x's/week. As for the extensions, slow and consistent movement from start to finish is what is important here. 12 Week Classic Physique Program (with form tutorial vids) This program split is a 3 days on with one day off to rest, then you repeat (similar to the way you do on the push,pull,leg program). Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. You’ll notice that the attention on this workout is only on the hamstrings and quads. Unless you have on you can recommend. Go heavy on those hack squats and leg presses. As for cardio, since this is the offseason you’re wanting to grow but you want to keep body fat gain to a minimum and cardio is good for heart health and your respiratory system. Do these slow and calculated like you did the leg extensions. Dumbbell hammer curls- 3 sets of 8-12 reps; then 1 set of 15-20 reps E-Z bar reverse curls (free-weight or cable)- 3 sets of 8-12 reps; then 1 set of 15-20 reps machine preacher curl or high cable concentration curl- 4 sets of 8-12 reps, do triple drop set on last set (forearms) (forearms) Superset these 2 exercises reverse wrist curl- 4 sets of 10-15 reps barbell wrist curl- 4 sets of 10-15 reps 18 THE BEAST MODE … It's for 12 weeks, but I would like you to do this for atleast a year (no less than 6 months). Check out this classic workout routine and start building your classic look today. https://www.muscleandstrength.com/diet-plans/clean-eating-diet. I created this program for people who are not afraid of compound movements and have equipment (cables, dumbbells, etc) available to them. Repeat. 8 weeks to 6 weeks out: Treadmill 35 min/day, 5 x's/week. 60-90 seconds of rest between sets should be … Thank you in advance. Pumpchasers 12 week classic physique program by Chris Jones? https://www.muscleandstrength.com/workouts/mountain-dog-ppl-workout. If you need 90, take them but try to cut that down by 5 seconds each week. The first one is your meat and potatoes movement, the incline barbell press. This 12 week program will help you build muscle while also helping you develop or maintain those lines and symmetry that makes that look so popular. This program also has links to tutorial vids showing you form for each exercise on the program, so you can execute each exercise correctly. What would go great with this is a good day to day meal plan that goes with this workout. I created this program to help you build muscle naturally, or to help you get lean. You’ll go heavy here so have a partner or spotter helping but remember the goal is to flex the chest and build that necessary mass. It can be used for cutting or bulking. Day 4: take a rest day, then start back at day one, 12 Week Hoe Ready Program (with form tutorial vids), 12 Week Push, Pull, Legs Program (with form tutorial vids), 4 Days On 1 Day Off Program (with form tutorial vids), 12 Week Beginner Training Program For Women (with form tutorial video), 12 Week Bro Split Program (with form tutorial vids), Complete Online Training And Nutrition Solutions, 12 Week Classic Physique Program (with form tutorial vids). Build muscle, lose fat & stay motivated. I want you to share your progress with this program. I do feel stronger just want to start seeing definition like I said earlier. 12 weeks to 9 weeks out: Treadmill 30 min/day, 3 x's/week. I do want to lose weight but start seeing definition from all my hard work. Next up, we’ve got the abs. This is my second week doing this workout and I love it so far. 8 comments. Can i make these a push pull legs workout and follow it twice a week? Lines and paragraphs break automatically. On shoulder day, I noticed you only put one movement to hit the anterior delts. Since this is offseason, go with a dumbbell but don’t take it super heavy. Thanks for the reply. Columbia, SC 29209 You should be pushing hard so you’re at the point of failure by the time you’re done. Set your weekly training up as it fits you with these guidelines. Will take your advice and let you know my results in 12 weeks. Would like to see some workout routines for those over 65 . This 12 week program will help you build muscle while also helping you develop or maintain those lines and symmetry that makes that look so popular. Thanks for the info on these types of splits! Be sure to keep your calories up if you don't want to lose weight. newsletter subscribers! Join 500,000+ newsletter subscribers! Join 500,000+ 60-90 seconds of rest between sets should be enough. Whether you’re an up and coming competitor in bodybuilding or a longtime fan, it’s been almost unanimously agreed that classic physique competitions and training have been a big hit. Go slow on the way up, flex those quads, slow on the way down. This way we know what to eat and snack on as well as the supplements you are recommending. Perform 20-25 minutes of cardio three to four times a week. You knew it was coming. Dramatic physical change, safely, in just 12 weeks. 1180 First Street South I did go from 255 down to 225 and I'm 5'10 target weight goal is 215 210 so almost there. If you’re wanting to either make the most out of your next offseason or just want to train and develop your own classic look, then we have the plan for you. I've been working out 4 month straight but my problem is I never learned how to eat right so now I can't see the results I want because my diet is out of wack! We teach you how to do thousands of exercises! Learn how to get order discounts and FREE fitness gear! Could I add 3 sets of dumbbell front raises to shoulder day? We want the hard work of the free weights but the side delts need to do that work. The low back extension is so you can develop that Christmas tree in the lower back so the masterpiece is complete. Get them done and move on to quads. Hey George - 100%. PH: 1-800-537-9910 Standing leads to you generating momentum and recruitment from other areas. This will help you not only be stronger but make the most out of the exercise. Pullovers are always a go to for lat development and the same can be said for the T-bar for thickness. You can’t see your rear delts working so you must feel them to know you did a good rep. Ahh, leg day. I also have meal plans available for cutting as well. Twisting rope crunches will emphasize the obliques as long as you take your time doing them. Thank you! Here is where we will take care of the calves as well. Go purchase that as well if you would like help bulking or cutting while using this program. The Amazing 12 body transformation program produces incredible results with every single client, every time … by showing you how to release your own inner superpowers. In this program for women we take you through every step and leave no stone unturned when it comes to weight training – from a detailed sample plan to answering some of the most common questions you might have. Standing Calf Raises – 4 sets of 6-12 reps; Donkey Calf Raises (using 1-2 guys on the back for weight) – 4 sets of 12-20 reps; Wednesday – Saturday. Do u have anymore classic physique programmes, Muscle & Strength, LLC You know how to do leg curls, right? 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