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If you want to get bigger, you need to train like a bodybuilder.
Below are a list of workouts and training schedule that you should consider implementing in order to gain size and muscle. You must combine the right training with proper food, consistency, and patience in order to get the jacked body that you desire. This schedule is based on working out 5 days a week due to the popularity of the sustainability of this training program.
Workout Split:
Day 1: Shoulders & Triceps
Day 2: Legs (Quads)
Day 3: Chest, Back, and Biceps
Day 4: Cardio & Glutes
Day 5: Shoulders & Triceps
Day 6: Rest
Day 7: Rest
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Day 1: Chest, Back, and Biceps
Day 2: Legs (Hamstrings)
Day 3: Shoulders & Triceps
Day 4: Cardio & Glutes
Day 5: Chest, Back, and Biceps
Day 6: Rest
Day 7: Rest
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Repeat
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Shoulders (Pick 4)
- Shoulder press dumbbell x 10 reps x 4 sets
2. Single arm shoulder press x 10 x 4
3. Full arm dumbbell raise x 10 x 4
4. Around the world dumbbell raises x 10 x 4
5. Up right Row x 10 x 4
6. Reverse shoulder press machine x 10 x 4
7. Straight raise row x 10 x 4 (aka Derek's)
Triceps (Pick 4)
- Dip machine x 10 x 4
2. Single arm over head triceps x 10 x 4
3. Tricep extension machine 10 x 4
4. Tricep Side cable pull x 10 x 4
5. Tricep Rope pull down x 10 x 4
6. Triceps Triangle Pushdowns x 10 x 4
Legs (Quads - do ALL)
- Close stance leg press 15 x 4 (important: make sure your butt is always fully down on the seat)
2. Close stance leg press 15 x 4
3. Single leg close stance leg press 15 x 4 each leg (same as first exercise only using 1 leg and keeping butt down on the seat)
How to video
4. Smith machine single leg lunge 15 x 4 (each leg)
5. Leg extension 15 x 4
6. Goblet squat 10 x 4
7. Glute press machine 15 x 4
8. Machine hip thrust 15 x 4
9. Hip abductor machine (outer thigh) 15 x 4
10. Hip abductor machines (inner thigh) 15 x 4
11. Calf raise 15 x 6
(Whichever machine your gym has. Video of an example machine is below)
Chest (Pick 3)
- Flat chest machine x 10 x 4
2. Incline chest press machine x 10 x 4
3. Flys chest machine x 10 x 4
4. Decline chest press machine x 10 x 4
5. Push Ups x 20 x 4
Back (Pick 4)
- Lat pull down machine x 10 x 4
2. Close grip lat pull down x 10 x 4
3. Row machine x 10 x 4
4. Behind the neck pull down x 10 x 4
5. Pull Ups (or assisted pull ups)
Biceps (pick 4)
- Ez bar Bicep curl x 10 x 4
2. Bicep curl machine x 10 x 4
3. Bicep curl standing with cables x 10 x 4
4. Bicep curl rope on cables x 10 x 4
5. Machine preacher curl machine x 10 x 4
Cardio & Glutes (do - ALL)
- Glute press machine 15 x 4
2. Machine hip thrust 15 x 4
3. Bulgarian split squat 15 x 4 (both legs)
4. 20 minutes stair master level 6
How to video
5. Calf raise 15 x 3
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Legs (Hamstring - do ALL)
1a. Wide stance leg press machine 15 x 4
1b. Super set static lunge (body weight) 10 x 4 each leg.
It means do wide stance leg press 15 reps then do 10 reps static lunge each leg.
2. Ultra Wide stance leg press 15 x 4
3. Single leg wide stance leg press 15 x 4 each leg (same as first exercise only using 1 leg and keeping butt down on the seat)
4. Walking lunges 20 steps x 4
5. Seated leg curl machine 15 x 4
6. Leg probe machine 15 x 4
7. Machine hip thrust 15 x 4
8. Hip abductor machine (outer thigh) 15 x 4
9. Hip abductor machines (inner thigh) 15 x 4
10. Calf raise 15 x 6
(Whichever machine your gym has. Video of an example machine is below)
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Everyday
Abs
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