If you’re after the basic supplements that will yield the best results, just like this training program then I believe the following guide is worth a try.
You’ll recover faster, have more energy and also be building muscle. I use Bulk Nutrients supplements as I feel they work best for me.
With Breakfast
1 x serve AM Burner
Pre Workout
1 x serve Pump FX Pre Workout Capsules 1 x serve and Creatine Monohydrate taken with 1 litre of water
Post Workout
1 x serve Earth Protein – I prefer a vegan protein, but you can use whichever protein you like.
My four week training program
So here is my ultimate four week training program template for the time-poor bodybuilder.
The template below provides all exercises, sets and reps you’ll need in this program. You’ll just need to decide how much weight best suits your ability, remembering to aim to up it every week, particularly in the shorter rep sets.
I’ve done the easy part of the program for you by creating it. Now it’s your turn to pick the weights up.
Week 1 – Getting started
Day 1
Set 1
Set 2
Set 3
Exercises
Reps
Reps
Reps
Bench Press
8
8
8
Lat Pulldown
8
8
8
Military Press
8
8
8
Leg Press
30
30
30
Leg Curl
10
10
10
Barbell Curl
10
10
10
Day 2
Set 1
Set 2
Set 3
Exercises
Reps
Reps
Reps
Front Squat
8
8
8
Stiff Leg Deadlift
8
8
8
Chest Press Machine
10
10
10
Cable Row
10
10
10
Side Lat Raise
15
15
15
Skull Crusher
15
15
15
Day 3
Set 1
Set 2
Set 3
Exercises
Reps
Reps
Reps
Deadlift
8
8
8
Dumbbell Shoulder Press
8
8
8
Leg Extension
25
25
25
Tricep Dip
20
20
20
Chin Up
10
10
10
Dumbbell Curl
15
15
15
Sam using his own program.
Week 2 – Adding more weight
Day 1
Set 1
Set 2
Set 3
Exercises
Reps
Reps
Reps
Bench Press
7
7
7
Lat Pulldown
7
7
7
Military Press
7
7
7
Leg Press
25
25
25
Leg Curl
10
10
10
Barbell Curl
10
10
10
Day 2
Set 1
Set 2
Set 3
Exercises
Reps
Reps
Reps
Front Squat
7
7
7
Stiff Leg Deadlift
7
7
7
Chest Press Machine
10
10
10
Cable Row
10
10
10
Side Lat Raise
15
15
15
Skull Crusher
15
15
15
Day 3
Set 1
Set 2
Set 3
Exercises
Reps
Reps
Reps
Deadlift
7
7
7
Dumbbell Shoulder Press
7
7
7
Leg Extension
20
20
20
Tricep Dip
25
25
25
Chin Up
12
12
12
Dumbbell Curl
15
15
15
Sam working on his legs.
Week 3 – Lowering the reps
Day 1
Set 1
Set 2
Set 3
Exercises
Reps
Reps
Reps
Bench Press
6
6
6
Lat Pulldown
6
6
6
Military Press
6
6
6
Leg Press
20
20
20
Leg Curl
10
10
10
Barbell Curl
10
10
10
Day 2
Set 1
Set 2
Set 3
Exercises
Reps
Reps
Reps
Front Squat
6
4
2
Stiff Leg Deadlift
6
6
6
Chest Press Machine
10
6
6
Cable Row
10
20
20
Side Lat Raise
15
10
10
Skull Crusher
15
10
10
Day 3
Set 1
Set 2
Set 3
Exercises
Reps
Reps
Reps
Deadlift
6
4
2
Dumbbell Shoulder Press
6
6
6
Leg Extension
15
6
6
Tricep Dip
30
20
20
Chin Up
15
10
10
Dumbbell Curl
15
10
10
Sam doing Tricep Dips from his program.
Week 4 – Building strength
Day 1
Set 1
Set 2
Set 3
Exercises
Reps
Reps
Reps
Bench Press
5
3
1
Lat Pulldown
5
6
6
Military Press
5
15
15
Leg Press
20
30
30
Leg Curl
10
15
15
Barbell Curl
10
15
15
Day 2
Set 1
Set 2
Set 3
Exercises
Reps
Reps
Reps
Front Squat
5
3
1
Stiff Leg Deadlift
5
6
6
Chest Press Machine
10
15
15
Cable Row
10
30
30
Side Lat Raise
15
15
15
Skull Crusher
15
15
15
Day 3
Set 1
Set 2
Set 3
Exercises
Reps
Reps
Reps
Deadlift
5
3
1
Dumbbell Shoulder Press
6
6
6
Leg Extension
15
15
15
Tricep Dip
30
30
30
Chin Up
15
15
15
Dumbbell Curl
15
15
15
Summing up the Full Body Workout Plan
There you have it my ultimate workout plan for time-poor bodybuilders.
If you’ve reached this stage, you’ve completed my program and are reaping the benefits.
