jane.baker2023
Gym Rat
- Jacked Cash
- 12,845
The following is a detailed training plan based on Weider Training Principles:
I. Plan Overview
This plan is guided by Weider Training Principles and aims to improve muscle strength, volume, and endurance through systematic training. The plan is divided into four stages: adaptation period, muscle building period, intensification period, and consolidation period. Each stage lasts for 4 weeks, totaling 16 weeks.
II. Training Arrangement
III. Dietary Recommendations
IV. Precautions
I. Plan Overview
This plan is guided by Weider Training Principles and aims to improve muscle strength, volume, and endurance through systematic training. The plan is divided into four stages: adaptation period, muscle building period, intensification period, and consolidation period. Each stage lasts for 4 weeks, totaling 16 weeks.
II. Training Arrangement
- Adaptation Period (Weeks 1 - 4)
- Goal: Let the body adapt to the training intensity and learn correct movement techniques.
- Training Frequency: Conduct training 3 times a week, every other day.
- Training Content:
- Monday: Chest and Triceps
- Barbell Bench Press: 3 sets, 8 - 10 repetitions per set.
- Dip: 3 sets, 10 - 12 repetitions per set.
- Dumbbell Fly: 2 sets, 10 - 12 repetitions per set.
- Triceps Pushdown: 3 sets, 10 - 12 repetitions per set.
- Wednesday: Back and Biceps
- Pull-up or Assisted Pull-up: 3 sets, 8 - 10 repetitions per set.
- Dumbbell Row: 3 sets, 8 - 10 repetitions per set.
- Straight Arm Pushdown: 2 sets, 10 - 12 repetitions per set.
- Dumbbell Curl: 3 sets, 10 - 12 repetitions per set.
- Friday: Legs and Shoulders
- Squat: 3 sets, 8 - 10 repetitions per set.
- Leg Curl: 3 sets, 10 - 12 repetitions per set.
- Seated Shoulder Press: 3 sets, 8 - 10 repetitions per set.
- Dumbbell Lateral Raise: 2 sets, 10 - 12 repetitions per set.
- Monday: Chest and Triceps
- Muscle Building Period (Weeks 5 - 8)
- Goal: Increase muscle volume and strength.
- Training Frequency: Conduct training 4 times a week. Rest for one day after training continuously for two days, and then rest for one day.
- Training Content:
- Monday: Chest and Triceps
- Incline Barbell Bench Press: 4 sets, 8 - 10 repetitions per set.
- Butterfly Machine Chest Press: 4 sets, 10 - 12 repetitions per set.
- Narrow Grip Push-up: 3 sets, 12 - 15 repetitions per set.
- Triceps Cable Pushdown: 4 sets, 10 - 12 repetitions per set.
- Tuesday: Back and Biceps
- Bent-over Barbell Row: 4 sets, 8 - 10 repetitions per set.
- One-arm Dumbbell Row: 3 sets, 10 - 12 repetitions per set.
- Reverse Grip Pull-up: 3 sets, 8 - 10 repetitions per set.
- Concentration Curl: 4 sets, 10 - 12 repetitions per set.
- Thursday: Legs and Shoulders
- Leg Press: 4 sets, 8 - 10 repetitions per set.
- Bulgarian Split Squat: 3 sets, 10 - 12 repetitions per set.
- Dumbbell Front Raise: 3 sets, 10 - 12 repetitions per set.
- Dumbbell Bent-over Lateral Raise: 3 sets, 10 - 12 repetitions per set.
- Friday: Arms and Core
- Barbell Curl: 4 sets, 10 - 12 repetitions per set.
- Hammer Curl: 3 sets, 10 - 12 repetitions per set.
- Hanging Leg Raise: 3 sets, 10 - 12 repetitions per set.
- Side Plank: 3 sets, lasting 30 - 60 seconds per set.
- Monday: Chest and Triceps
- Intensification Period (Weeks 9 - 12)
- Goal: Improve muscle strength and explosiveness.
- Training Frequency: Conduct training 4 times a week, adopting a high-intensity, low-repetition training method.
- Training Content:
- Monday: Chest and Triceps
- Decline Barbell Bench Press: 4 sets, 6 - 8 repetitions per set.
- Cable Chest Press: 4 sets, 8 - 10 repetitions per set.
- Diamond Push-up: 3 sets, 8 - 10 repetitions per set.
- Triceps Behind-the-neck Extension: 4 sets, 8 - 10 repetitions per set.
- Tuesday: Back and Biceps
- T-bar Row: 4 sets, 6 - 8 repetitions per set.
- Deadlift: 3 sets, 6 - 8 repetitions per set.
- Overhand Pull-up: 3 sets, 6 - 8 repetitions per set.
- Preacher Curl: 4 sets, 8 - 10 repetitions per set.
- Thursday: Legs and Shoulders
- Hack Squat: 4 sets, 6 - 8 repetitions per set.
- Single-leg Squat: 3 sets, 8 - 10 repetitions per set.
- Seated Dumbbell Press: 4 sets, 6 - 8 repetitions per set.
- Dumbbell Rear Lateral Raise: 3 sets, 8 - 10 repetitions per set.
- Friday: Arms and Core
- Concentration Curl (heavy weight): 3 sets, 6 - 8 repetitions per set.
- Triceps Pushdown (heavy weight): 3 sets, 6 - 8 repetitions per set.
- Sit-up: 3 sets, 15 - 20 repetitions per set.
- Roman Chair Leg Raise: 3 sets, 10 - 12 repetitions per set.
- Monday: Chest and Triceps
- Consolidation Period (Weeks 13 - 16)
- Goal: Consolidate training results and maintain muscle condition.
- Training Frequency: Conduct training 3 times a week, returning to the training method of the adaptation period but appropriately increasing weight and difficulty.
- Training Content:
- Monday: Chest and Triceps
- Barbell Bench Press (increased weight): 3 sets, 8 - 10 repetitions per set.
- Incline Dumbbell Fly: 3 sets, 10 - 12 repetitions per set.
- Dip (increased difficulty): 3 sets, 10 - 12 repetitions per set.
- Triceps Cable Pushdown (increased weight): 3 sets, 10 - 12 repetitions per set.
- Wednesday: Back and Biceps
- Pull-up (increased assisted weight): 3 sets, 8 - 10 repetitions per set.
- Bent-over Dumbbell Row (increased weight): 3 sets, 8 - 10 repetitions per set.
- Straight Arm Pushdown (increased weight): 2 sets, 10 - 12 repetitions per set.
- Dumbbell Curl (increased weight): 3 sets, 10 - 12 repetitions per set.
- Friday: Legs and Shoulders
- Squat (increased weight): 3 sets, 8 - 10 repetitions per set.
- Leg Curl (increased weight): 3 sets, 10 - 12 repetitions per set.
- Seated Shoulder Press (increased weight): 3 sets, 8 - 10 repetitions per set.
- Dumbbell Lateral Raise (increased weight): 2 sets, 10 - 12 repetitions per set.
- Monday: Chest and Triceps
III. Dietary Recommendations
- Ensure sufficient protein intake. Consume 1.5 - 2 grams of protein per kilogram of body weight per day. Sources can include chicken breast, fish, protein powder, beans, etc.
- Control carbohydrate intake. Focus on complex carbohydrates such as whole wheat bread, oats, sweet potatoes, etc., and avoid excessive simple carbohydrates such as white bread and candies.
- Consume an appropriate amount of healthy fats such as olive oil, fish oil, nuts, etc.
- Eat in multiple small meals to ensure continuous nutrition supply for the body and promote muscle growth and recovery.
IV. Precautions
- Conduct sufficient warm-up exercises before each training session, such as brisk walking and dynamic stretching, to prevent injuries.
- Strictly follow correct movement techniques to avoid injuries caused by incorrect movements.
- Gradually increase training weight and difficulty, but do not overexert or get injured.
- Ensure sufficient rest and sleep to allow the body time to recover and grow.
- Pay attention to a balanced diet and nutrition to provide sufficient energy and support for training.
- Regularly measure body data such as weight, body fat percentage, and muscle circumference to evaluate training effects and adjust the training plan.
