Bodybuilding Basics 2.0
Stoke Athletics
This program is an extension of bodybuilding basics 1 and is catered to intermediate-advanced trainees. The initial program was a 4-day program focused on establishing a routine, creating a baseline of strength, and introducing the lifter to body-building-style lifting. Body Building Basics 2.0 incorporates prescribed weights based on Rep Maxes, a higher volume of training exercises that target isolated areas within specific muscle groups, and an alternation of low-intensity CARDIO and high-intensity abs to ENHANCE your GAINS.
I'm not providing you the secrets to "my own personal routine" or the juice-filled meatsticks you see on social media (Sample size of 1). Instead, this program was designed by extensively researching the most up-to-date scientific literature on achieving muscular hypertrophy (Sample size of 1,000's), and observing the preferences of my clients (real people) over the last decade of training.
If they told you 3x15 bench and bicep 21's was supposed to fill the sleeves, run. Run far away and get yourself Bodybuilding Basics 2.0
A
Assault Bike
1 x 5:00
B1
FR T-Spine Rainbow
2 x 5.5
B2
SA Down Dog Taps
2 x 5.5
C
Hooklying DB Bench Press
10, 8, 6, 4 @ 70, 75, 80, 85 %
D
Incline DB Bench Press
4, 6, 8 @ 7, 7, 8
E
Dip
3 x 5 @ 7
F1
Machine Flye
3 x 12 @ 7, 8, 9
F2
Inverted Skull Crusher
3 x 12
G1
Supine Torso Twist
2 x 10.10
G2
GHR Side Bends
2 x 10.10
A
Jump Rope Series 1
1 x 5:00
B
4-Way Hip Extension
2 x 5.5.5
C
Trap Bar Deadlift
4 x 4 @ 50, 60, 70, 75 %
D
Stiff Leg Deadlift
3 x 8 @ 5, 6, 7
E
DB Reverse Lunge (Front Foot Elevated)
3 x 6.6 @ 6, 6, 7
F1
Hamstring Curl
3 x 10 @ 6, 7, 8
F2
Machine Straight Leg Calf Raise
3 x 10 @ 6, 7, 8
A
Incline Walk
1 x 30:00
B1
Shoulder Mobility Warmup
2 x 0:30
B2
Pullover
2 x 10
C
Chin-Up
4 x 8 @ 6, 7, 8, 9
D
Prone Row
4 x 8 @ 6, 7, 8, 9
E1
Standing Face Pull
3 x 12
E2
Rope Twist Curl
3 x 15 @ 10
A
Assault Bike
1 x 5:00
B
Hip Flow Mobility
2 x 5 @ 3:00
C
Box Jump
3 x 5
D
Back Squat
6, 6, 4, 4 @ 70, 75, 80, 80 %
E
Hack Squat
3 x 8 @ 5, 6, 7
F
Leg Extension
3 x 10
G1
Cable Lying Knee Tuck
2 x 10
G2
Bosu Cable Crunch
2 x 10
A
Zone 2 Cardio
1 x 30:00
B
Seated Arnold Press
3 x 10 @ 7, 8, 9
C1
Hammer Machine Chest Press
3 x 12 @ 8, 9, 10
C2
Single Arm Iliac Lat Pulldown
3 x 12 @ 8, 9, 10 lb
D
Accessory 1
E1
Cable Lateral Raise
3 x 10 @ 9, 9, 10
E2
Cable Curl (Lengthened)
3 x 10 @ 9, 9, 10
E3
Overhead Tricep Extension
3 x 10 @ 9, 9, 10
F
Accessory 2
A
Zone 2 Cardio
1 x 60:00
Ab Circuit
B
CORE: Perform 2-3 Rounds of 10 reps/20s for each Exercise 1. Plank with SL Knee slide 2. Sliding Pike 3. Single Leg V-Up 4. Jack Knife Crunch 5. Leg Lift Knee tuck (can perform on incline bench or hanging if desired)
Trevor Sackmann
Trevor is a nationally accredited strength and conditioning coach serving student-athletes at the University of Hawaii. With nearly a decade in the field, Trevor has helped thousands of athletes, from weekend gardeners to Olympic medalists. Trevor finds his stoke surfing, squatting, and by sharing his craft to help others perform their best, wherever their victories are won.
