Powerful workout by Bodybuilding.com

In the first plan it was agreed that we would really try GVT, but the given frequency and intensity of the training, although not with too much weight, discouraged me. In my opinion, the body gets an incredible workout and will recover very poorly for the next workouts, unless you train naturally. So I decided to put together a new workout, which will be called "Powerful workout by Kulturistika.com".

It will be three training days (Monday, Tuesday, Thursday) in which we will always train two antagonistic parts + possibly additional exercises (abs, calves). The training cycle is put together in two weeks and the total schedule of this training is set for 8 weeks.

The composition of the workout is divided into 8 repetitions in 10 sets (see table). The entire workout should be quite intense and for the third and fourth exercises we try to train alternating with the sparring partner without a break. You will be extremely pumped and your muscles will be totally "broken in" when you leave the gym. On each repetition, especially the first two exercises, try to control the weight and then lift explosively.

Cycle A
Training the first week

Monday work out pectoral muscles and back + abdominals
1st exercise Benchpress
Exercise 2 Bench Presses Large dumbbell in front of the body
Exercise 3 Straight Bench Presses
4.exercise Overhead pulldowns

Tuesday we practice legs
1.exercise Squats
2.exercise Romanian Deadlift
Exercise 3.Pre-kicking
4.exercise tripping

Thursday practice triceps, biceps + abs
1.exercise benchpress with narrow grip
2.exercise Military press
3.triceps EZ exercise
4.biceps exercise with large barbell in standing position

Cycle B
Workout second week

Monday work out pectoral muscles and back + abdominals
1.Benchpress exercise on Multipress (incline bench)
Exercise 2 Single arm pull-ups in front of the body
Exercise 3.Bench Presses on Inclined Bench
Exercise 4.pulley pulls in front of the head

Tuesday we practice legs
1.exercise Squats
Exercise 2.Romanian Deadlift
3.exercise Squats on multipress
4.exercise tripping

Thursday practice triceps, biceps + abs
1.triceps exercise on the pulley
2.exercise Military press
3.triceps EZ exercise
4.biceps exercise with big barbell in standing position

• First set of Cycle A+B - 70% of max
• Second set of Cycle A+B - 75% of max
• Third set of Cycle A+B - 80% of max
• Fourth set of Cycle A+B - 85% of max

In the beginning, don't really overdo it with the set weight. It needs to be the same all the time, so choose about 70% of your achieved max for the first set of Cycle A and B. Make sure to perform the exercises accurately. As soon as you finish the first set of A and B, increase the weight slightly by 5% for the next set. Continue to increase the weight every 14 days. If you can't, sparring must help. Remember, this is an intense pump workout or don't rest too much on any reps. Never lower the weight even if it hurts!

Me and my sparring Fan are now in week 4 and the feelings are absolutely perfect. We are enjoying the training even though it is really rough. We can still feel the muscles a few days after we work them out and that really kicks ass. When you leave the gym, you're knocked out but tremendously pumped and that's the right direction.

Don't forget proper supplementation, which is very important, as is diet of course. If you don't get this completely right, you better not go into that kind of training!

We will also prepare training videos for you. There will be a total of 6 of them and in them we will describe exactly how to do each exercise and how to approach it in general.

I wish everyone who tries it good luck and success with this new workout "powerful workout by bodyburistika.com".