The very first thing that has to be done once you have decided to take up bodybuilding as a sport is to get organized. Here I will present a six day per week regimen that if you adhere to it will keep you right on track and will eliminate the guess work. I have been uniquely successful making significant gains adhering to this regimented sequence of training.
It is important to be tuned into your body and the results you are looking for. Each muscle group must be worked hard in a proper sequence to allow adequate rest between sessions. Here is the regimen that I received from my coach Justin Dees that I’ve used faithfully with only minor variations for the last five years. It has been a real anchor for me to know what I need to work each and every day of the week.
Special Note: I eat before each training session. I also use a very good pre-workout drink called Galvanized (Nitric Oxide) from High Energy Labs. It gives me that extra energy as I train without making me jittery. If you would like to try the pre-workout go to our website: Highenergylabs.com. When you order use the code DougGraham to get 15% off your order.
Six Day Per Week Training Regimen
Monday: Shoulders, Traps, Abs
-Seated Shoulder Presses
-High Cable Rope Pulls
-Cable Crossovers
-Lateral Dumbbell Raises-
-Front Dumbbell Raises
-Heavy Dumbbell Shrugs
-Reverse Pec Deck Flyes
-Abdominal Crunches
Tuesday: Hamstrings, Abs, Calves
-Standing Calf Raises
-Incline Calf Raises
-Donkey Kick-Backs
-Standing Hamstring Curls
-Abdominal Crunches
Wednesday: Back, Lats, Traps, Abs
-Seated Long Rows with V-Bar
-High Cable Rope Pulls
-Low Cable Rope Pulls
-Wide Grip Seated Lat Pull Downs to Front
-Wide Grip Seated Lat Pull Downs to Back
-Seated High Cable Rope Pulls
-Seated Close Grip with V-Bar Overhead Pull Downs to Chest
-Heavy Shrugs With Barbell in Smith Machine
-Abdominal Crunches
Thursday: Arms (Triceps, Biceps) Abs
-Triceps Rope Push Downs
-Triceps Rope Push Downs in Pike Position
-Triceps Curved Bar Push Downs Underhand Using Only Thumbs
-Triceps Curved Bar Push Downs Overhand
-Triceps Extensions With Rope Overhead (Atlas Position)
-Triceps Extensions With Curved Bar (Atlas Position)
-Triceps Push Downs With V-Bar
-Biceps Cable Curls
-Biceps Lying Cable Curls
-Alternate Seated Dumbbell Curls
-Traps Heavy Dumbbell Shrugs
-Abdominal Crunches
Friday: Legs (Calves, Quads), Abs
-Standing Calf Raises
-Incline Calf Raises
-Quads Leg Extensions
-Front Super Squats
-Hack Squats Squats
-Abdominal Crunches
Saturday: Chest, Traps, Abs
-Chest do Incline or Flat Benches
-Chest Heavy Dumbbell Pullovers
-Cable Flyes
-Traps Heavy Dumbbell Shrugs or Heavy Barbell Shrugs
-Abdominal Crunches
Sunday—REST!
Lastly, each and every day you should do 30 Minutes of Cardio
This is the sequence that I have used. Each exercise needs to be done correctly and an all out effort must be applied. Consistency is the order of the day to build muscle. This regimen will help you stay organized and on track. It eliminates all the guess work from day to day.
Look For Future Instructive Articles
For the next several days I will focus on each training day and I will provide instruction and illustrations to help you solidify in your mind what and how to do these regimens.
Action Item: For now, I would ask that you print this out and keep it with you each day you go into the gym to train so you will always know what you are doing.
Biography Douglas E. Graham, Lt Co, USAF, (ret), MHSM, Competitive Bodybuilder
High Energy Labs Bio
Doug is a competitive bodybuilder and is regarded as an elite amateur athlete. His next level goal is to become a professional bodybuilder. He has trained hard since 2008 and has been competing locally in Utah and Nationally for the last five years. He is the author of over 170 articles related to bodybuilding, training, nutrition, motivation, goal setting, and discipline. He continues to prepare for competition and to share his hard-acquired wisdom in the art of developing great fitness and bodybuilding. He is a retired Air Force Lt Col with over 35 years-experience as a Physician Assistant with a residency in Emergency Medicine and Trauma. He is a Health Personnel & Police Analyst and has worked on the Staff of the Air Force Surgeon General. Currently, he is the President and CEO of Pacific Medical Assets, Inc.
Core Competencies
Weight Training, Conditioning, Nutrition (Off Season and Show Prep), Show Prep Training and Posing, Clinical Medicine with a Specialty in Emergency Medicine and Trauma, Budget Management, Project Management & Execution, Pace Setting & Leadership Development, Technical Writing, Concept Development
Education
1978 – Graduated from the Howard University Physician Assistant Program (BS/PA)
1992 – Masters Degree in Health Services Management from Webster University
1985-1988 – Masters & Doctoral work in Health Policy Science at the University of Maryland
19898-1990 – Completed Squadron Officer School, Little Rock Air Force Base, AR
1990 – Advanced Cardiac Life Support from Heart House, Bethesda MD
1991-1992 – Air Command & Staff College, Randolph Air Force Base, Texas
1980 – Fellowship/Residency in emergency medicine, University of Iowa College of Medicine Biography Douglas High Energy Labs
Six Pack and Senior 