Building a muscular body largely consists of looking for new protocols and techniques and using that newly acquired knowledge in the gym. If you are like the majority of the guys out there, you have probably also tried in one way or another to achieve a perfect exercise, routine, or breakup that could sculpt your dream body in the most efficient and best way possible.
In the process, you’ve probably learned all sorts of interesting, cool, and possibly even efficient techniques and exercises. Well, while there is nothing wrong with being curious and always trying to improve yourself, this approach has a hidden flow that can wreak havoc on your entire exercise program.
It leaves you cluttered with a ton of exercises that don’t work that well. However, you are somehow unable to give them up because you think each and every one of them is equally valuable in your workout. Well the truth is that most of them (even some of the really cool ones) are just a burden on you in your progress. Worst of all, however, it is mostly extremely difficult to identify and sift through these redundant exercises.
When you’re in the lot described above, it’s time to do some spring cleaning without waiting for spring to come. Here is a simple workout regimen that will take you back to the basics and rid your training plan of any unnecessary movement that has accumulated over the years. It contains only 16 exercises divided into two workouts – one for the upper body muscles and one for the lower body muscles. Each division is repeated twice during the week. In other words, you do 4 weekly sessions.
If you want to get back to the basics, we recommend trying the following exercise program for a few months. With the simple use of barbells, dumbbells and body weight movements, strength training is brought back to its purest level. Keep your sets in the 10 rep range by pyramiding the loads on each consecutive set.
One of the strengths of this regimen is its universal approach that is certified to give you results whether you are just starting out or have years of experience. Either way, it will be a refreshment from all of the demanding and complex routines you’ve been doing all along.
Back-to-Basics Simple training program
Each of the 16 exercises is performed in the order shown in the table below. Each exercise is done for 4 sets.
At the same time, you pyramid the loads with each next set. You should aim for 10 reps per set or do them to failure. If you are a beginner, consider reducing the number of sets to two or threebut keep the same number of repetitions.
After you have completed all the sets of an exercise, you can continue with the following movement in the list. The rest time between sets and exercises should not exceed 90 seconds. Exercise your upper and lower body twice a week.
Training 1 and 4
Standing calf raises
Hanging leg raises
Training 2 and 5
Inclined dumbbell bench press
Bench press with the barbell
Upright row with a wide handle
The “Simple training ” Splits
Day 1 – Training 1
Day 2 – Training 2
Day 3 – rest
Day 4 – Training 1
Day 5 – Training 2
Day 6 – rest
Day 7 – rest