Built For Show Workout Confusion

Bigger Stronger Leaner Competitive Bodybuilding
1

So I have just finished reading the book and i’m nearly ready to start the workouts. The problem is no matter how many times I skim through the workout structure I just don’t understand it. I’m hoping those who are familiar with the workout can chime in and help me out.

So this is what it says in the book.

Phase 1

Workout A (upper body)

A1 Wide Grip Cable Row

Workouts 1,4,7 4 sets, 8 reps, 60 seconds rest.
Workouts 2,5,8 5 sets, 5 reps, 90 seconds rest.
Workouts 3,6,9 3 sets, 12 reps, 45 seconds rest.

A2 Dumbell Bench Press

Workouts 1,4,7 4 sets, 8 reps, 60 seconds rest.
Workouts 2,5,8 5 sets, 5 reps, 90 seconds rest.
Workouts 3,6,9 3 sets, 12 reps, 45 seconds rest.

B1 Chin-up or Underhand-Grip Lat Pulldown

Workouts 1,4,7 4 sets, 8 reps, 60 seconds rest.
Workouts 2,5,8 5 sets, 5 reps, 90 seconds rest.
Workouts 3,6,9 3 sets, 12 reps, 45 seconds rest.

B2 Dumbell Shoulder Press (neutral grip)

Workouts 1,4,7 4 sets, 8 reps, 60 seconds rest.
Workouts 2,5,8 5 sets, 5 reps, 90 seconds rest.
Workouts 3,6,9 3 sets, 12 reps, 45 seconds rest.

C1 Reverse Crunch 2 sets, 15 reps, 30 seconds rest.

C2 Plank 1 set, 1 rep, 30 seconds rest.

Workout B (lower body)

A1 Front Squat

Workouts 1,4,7 4 sets, 8 reps, 60 seconds rest.
Workouts 2,5,8 5 sets, 5 reps, 90 seconds rest.
Workouts 3,6,9 3 sets, 12 reps, 45 seconds rest.

A2 Step Up

Workouts 1,4,7 4 sets, 8 reps, 60 seconds rest.
Workouts 2,5,8 5 sets, 5 reps, 90 seconds rest.
Workouts 3,6,9 3 sets, 12 reps, 45 seconds rest.

B1 Supine Hip Extension/Leg Curl

Workouts 1,2,3 1 set, 4-8 reps, 30 seconds rest.
Workouts 4,5,6 2 sets, 6-10 reps, 30 seconds rest.
Workouts 7,8,9 3 sets, 8-10 reps, 30 seconds rest.

B2 Cable Wood Chop

Workouts 1,2,3 1 set, 8-10 reps, 30 seconds rest.
Workouts 4,5,6 2 sets, 8-10 reps, 30 seconds rest.
Workouts 7,8,9 3 sets, 8-10 reps, 30 seconds rest.

So the way I understand it, My first week in the gym consists of the same upper body exercises done with different numbers of sets and reps. My second week in the gym consists of the same lower body exercises done with different numbers of sets and reps and then I go back to the upper body workout. So I’m alternating upper and lower body every week. Does this sound right?

2

Phase 1

Workout A (upper body)

Week 1

Wide Grip Cable Row : 1 set of 8 reps, 60 seconds rest, then

Dumbell Bench Press : 1 sets of 8 reps, 60 seconds rest,

repeat until you’ve done 4 sets of both exercises.

B1 Chin-up or Underhand-Grip Lat Pulldown

B2 Dumbell Shoulder Press (neutral grip)

C1 Reverse Crunch 2 sets, 15 reps, 30 seconds rest.

C2 Plank 1 set, 1 rep, 30 seconds rest.

Same as Row/bench

Workout B (lower body) this will be the next time you go to the gym:

A1 Front Squat : 1 set of 8 reps, 60 seconds rest, then

A2 Step Up : 1 sets, 8 reps, 60 seconds rest;

repeat until you’ve done 4 sets of both exercises.

B1 Supine Hip Extension/Leg Curl

B2 Cable Wood Chop

same as Front squat/ Step Up

Next time you train, you’ll be doing Work out #2 for Upper Body:

A1 Wide Grip Cable Row : 1 set of 5 reps (use more weight than the previous workout), 90 seconds rest, then

A2 Dumbell Bench Press : 1 set of 5 reps, 90 seconds rest

repeat until you’ve done 5 sets of both exercises.

B1 Chin-up or Underhand-Grip Lat Pulldown

B2 Dumbell Shoulder Press (neutral grip)

Same as above…I hope you grasped how it’s supposed to work for Lower Body Workout #2, and so on…

3

Thanks a lot for your reply. That makes a lot more sense now.

4

Glad it helped !

If you have more specific questions, you can ask Nate directly, here: Forums - T Nation - The World's Trusted Community for Elite Fitness

5

Ok so I am just writing up my training log and I wanted to post up the first 2 weeks to make sure i’m understanding it properly.

http://img266.imageshack.us/img266/5576/nategreen.jpg

Week 1 is on the left and week 2 is on the right. I start Week 1 with upper then go to lower then finish with upper. Week 2 starts with lower then upper then back to lower. I Stick with the correct set/rep scheme for mon, wed and fri.