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training

Road to Nationals series

5 day workout split

This is how I am currently training on my road to Nationals this year.  My aim is to put on 5 to 8 pounds of muscle in the next 3 to 5 months so I can step on stage around 5'10, 180 pounds.  I'll post updates and changes as I go.   These are designed purely around adding lean muscle.  The great thing is, with the super sets and high rep ranges, they will also keep your heart rate high so you're really getting built in cardio as well.  That's why I only need to do interval training twice a week.  Feel free to try out the workouts and let me know what you think!  *Please note, I take rest days as needed.  Your body grows outside the gym so make sure you're allowing for enough recovery.

Monday

Tuesday

Chest and Abs

Single Set:
Incline Bench: 4 sets of 12, 10, 8, 6 drop set to failure

Single Set:
Cable Fly's:  4 sets of 15, 15, 12, 10 drop set to failure

Single Set:
Flat Bench: 4 Sets of 12, 10, 8, 6 drop set to failure

Super Set:
Dumbbell Incline: 4 Sets of 12, 10, 8, 6
Dumbbell Fly's: 4 Sets of 12, 10, 10, 8

Super Set:
Machine Press:  3 Sets of 10
Push Ups: 3 Sets to Failure

Single Set:
Pull Overs 4 sets of 15, 12, 10, 10


Various ab exercises for 10 minutes




Wednesday

Shoulders and Abs

Single Set:
Clean and Press:  4 Sets of 12, 10, 8, 6

Tri-Set:
Seated Dumbbell Shoulder Press:  3 Sets of 12, 10, 8
Alt. Front Lateral Raises:  3 Sets of 12, 10, 10
Side Lateral Raises:  3 Sets of 12, 10, 10

Super Set:
Arnold Press:  3 Sets of 8 to 10
Cable Upright Rows:  3 Sets of 8 to 10

Single Set:
Bent Over Lateral Raises:  3 Sets of 10-12

Single Set:
Shrugs:  4 Sets of 10-15

Various ab exercises for 10 minutes



Friday

Arms and Abs

Super Set:
Barbell Curls: 4 Sets of 12, 10, 8, 8 drop set to failure
Skull Crushers: 4 Sets of 12, 10, 8, 8 drop set to failure

Super Set:
Machine Curls:  4 Sets of 10-12 reps
Pushdowns:  4 Sets of 10-12 reps

Super Set:
Seated Incline Curls:  3 Sets of 10-12 reps drop set to failure
French Press:  3 Sets of 10-12 reps drop set to failure

Super Set:
Concentration Curls:  3 Sets of 10-12 reps
Kick Backs:  3 Sets of 10-12 reps

Various ab exercises for 10 minutes
Back and Calves

Single Set:
Pull Ups: 4 sets to failure

Single Set:
Deadlifts:  5 Sets of 15, 12, 10, 8, 6

Single Set:
T-Bar Rows:  4 Sets of 15, 12, 10, 10 drop set to failure

Single Set:
Wide Grip Lat Pulldowns:  4 Sets of 15, 12, 10, 8

Single Set:
Bent Over Rows:  4 Sets of 12, 10, 8, 8 drop set to failure

Single Set:
Seated Rows:  4 Sets of 15, 12, 10, 10 drop set to failure

Single Set:
Hyper Extension:  3 Sets of 15 reps

Super Set:
Standing Calve Raises:  3 Sets of 15 reps
Seated Calve Raises:  3 Sets of 15 reps

Thursday

Legs and Calves

Single Set:
Squats:  5-8 Sets of 15, 12, 10, 10, 8, 6, 6, 3

Single Set:
Straight Leg Deadlifts:  4 Sets of 10-15 reps

Single Set:
Leg Press:  4 Sets of 12, 10, 8, 6

Super Set:
Leg Extension: 4 Sets of 10-12 reps
Leg Curls:  4 Sets of 10-12 reps

Single Set:
Lunges:  3 sets of 10-12 reps

Single Set
Hip Flexor Machine:  3 Sets of 10-12 reps

Super Set:
Standing Calve Raises:  3 Sets of 10-15 reps
Seated Calve Raises:  3 Sets of 10-15 reps

Saturday and Sunday

High Intensity Interval Training

**I'll also use these days as rest when needed.

Various workouts on the track
Consisting of the following:

8 x 200 meters at 80% with 3 to 5 min rest

4x400 meters at 75% with 5 min rest

6x150's with hurdles at 85% with 3 to 5 min rest

"30 30's"  200 meters x 6 to 8 reps with 30 sec rest

Hill repeats 6 to 10 reps with walk down recovery

Beach Sprints 6 to 10 reps at 80 to 90% effort with 3 to 5 min rest
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