New Twelve-Week Training Split

Outlined below is the new split and twelve-week training program that I've assembled in preparation for my next amateur bodybuilding competition, scheduled to take place in August. Bear in mind this regimen was designed for me and me alone, based upon my own unique strengths, weaknesses, bodytype, preferences, injuries, goals, and recuperative abilities.  I'm not necessarily recommending this routine for anyone else, as your needs are likely far different from mine.

I'm on a four-days-per-week split, a schedule that has been working well for me for several months, now.  In theory, quads and abs will be trained on Monday, chest and shoulders on Tuesday, Wednesday reserved for rest, back and hamstrings on Thursday, biceps and triceps on Friday, and additional rest on the weekends.  Obviously, depending upon outside distractions and commitments as well as instinctively listening to my body, scheduling changes can be made (i.e. beginning a training week on Sunday instead of Monday).

As for the workouts themselves, the crux of the routine is similar to the old ABC periodization training program that "Dr. Squat" Fred Hatfield wrote about (for all I know, he continues to write about it) several years ago, modified heavily for my own needs, of course.  "A" workouts are of the lowest intensity, marked by a small number of basic, heavyweight exercises, using a 5 x 5 set/rep scheme.  "B" workouts are the more standard, "bread and butter" workouts in which bodyparts are trained with 3-4 sets of 3-4 exercises: one heavy (5 reps), one moderate (10-12 reps), and one relatively light (up to 20 reps).  "C" workouts, meanwhile, are of the highest intensity, marked by shorter rest periods and the utilization of intensity techniques such as pre-exhaust, supersetting, strip-setting and what not, though always with a base of heavy, multi-joint exercises at the core.

The twelve-week schedule--which I began on Monday, May 17--is outlined as such:

Bear in mind that nothing is "carved in stone"; things can change as needed.

Why am I posting all of this, you ask?  Well, I receive a ton of emails from friends of mine (usually found on my Facebook friends list) asking me what my training routine is like, how I train different muscle groups, and what have you.  In response to such requests (as well as to hopefully keep myself more accountable over the next three months), I will be updating this blog each week, posting my workouts and diet as I get ready for my next contest.  Those wondering what I do in the gym need only search here, as all will be revealed; the reader will be privy to my workouts, meals, bodyweight, progress, and, hopefully, even some pics and video, as well.

If you're also a natural bodybuilder (preferably one more experienced than I, which shouldn't be difficult) and would like to offer me some advice, I'm all ears (or, as will more likely be the case, all eyes)!  If there's anything you think I could/should do better, don't hesitate to let me know.  As this will only be the fifth competition I've taken part in, I'm still a rookie.

In my next installment: details of my current pre-contest diet and first week of workouts.  Stay tuned!