Bodybuilding
Introduction program
Bodybuilding introduction program is for men who want to start working out but only commit three days a week at the gym and roughly an hour of time. It’s a great program to build lean muscle with a balance list of exercises for each muscle group. It is split between chest and arms, shoulders and back, and legs.
Recommended time frame for this program- 4 weeks
Level 1
This level is for men who want to commit four days at the gym and a workout lasting 60-90 minutes. It’s more advanced than the introduction and incorporates heavier sets and supersets. It is a split between chest and triceps, back and biceps, legs, then shoulders and traps and core.
Recommended time frame for this program- 6 weeks
Level 2
This level is for men who want to commit 5 days at the gym and a workout lasting 75-90 minutes. It includes more sets and systems such as supersets, triple drop sets, and rest pause sets. It is a split between chest and triceps, back and biceps, legs, shoulders and traps and core, then a triceps and biceps day.
Recommended time frame for this program- 8 weeks
Level 3
This level is for men who want to commit 5 days at the gym and a workout lasting 80-90 minutes. It includes more sets than level 1 and more systems than level 2 including Q4 system sets, continuous drop sets, triple drop sets, rest pause sets, double drop sets, and heavier sets. It is a split between chest and triceps, back and biceps, legs, shoulders and traps and core, then a triceps and biceps day.
Recommended time frame for this program- 10-12 weeks
Female Fitness
Introduction program
Female fitness introduction program is for women who want to start working out but only commit three days a week at the gym and roughly an hour of time. It’s a great program to build lean muscle with a balance list of exercises for each muscle group. It is split between chest and triceps and biceps, shoulders and back, then legs.
Recommended time frame for this program- 4 weeks
Level 1
This level is for women who want to commit four days at the gym and a workout lasting 60-75 minutes. It’s more advanced than the introduction and incorporates more sets and some sets with a bit heavier movements. It is a split between chest and triceps and biceps, quads, back and shoulders, then hamstrings and glutes.
Recommended time frame for this program- 6 weeks
Level 2
This level is for women who want to commit 4 days at the gym and a workout lasting 60-80 minutes. It includes more sets than the introduction program and some sets with a bit heavier movements and also includes supersets. It is a split between quads, chest and triceps, hamstrings and glutes, then back and shoulders.
Recommended time frame for this program- 8 weeks
Level 3
This level is for women who want to commit 4 days at the gym and a workout lasting 60-80 minutes. It includes more sets than previous levels, a bit heavier movements than introduction and level 1, and more systems including triple drop sets, and supersets. It is a split between quads, chest and triceps, hamstrings and glutes, then back and shoulders.
Recommended time frame for this program- 10-12 weeks
General Fitness
Introduction program
General fitness introduction program is for men or women who want to start working out but only commit three days a week at the gym and roughly an hour of time. It’s a great program to build lean muscle but also puts an emphasis on core, cardio, and leg endurance for an overall balanced fitness experience. This system incorporates supersets as well. It is split between chest and triceps and biceps and core, shoulders and back and core, then legs.
Recommended time frame for this program- 4 weeks
Level 1
This level is for men or women who want to commit three days at the gym and a workout lasting 60-70 minutes. It’s more advanced than the introduction and incorporates more supersets, more leg endurance and core movements. There are more lifting exercises into the three-day split and more overall movements. This system incorporates more supersets than the introduction program. It is split between chest and triceps and biceps and core, shoulders and back and core, then legs.
Recommended time frame for this program- 6 weeks
Level 2
This level is for men or woman who want to commit 3 days at the gym and a workout lasting 60-75 minutes. It’s more advanced than the introduction and level 1 program, and incorporates more supersets, and increased leg endurance and core movements. There are more lifting exercises into the three-day split and more overall movements than the introduction and level 1 program. This system incorporates increased supersets movements. It is split between chest and triceps and biceps and core, shoulders and back and core, then legs.
Recommended time frame for this program- 8 weeks
Level 3
This level is for men or woman who want to commit 3 days at the gym and a workout lasting 60-75 minutes. It’s more advanced than the introduction and level 1 and level 2 program and incorporates more supersets than the introduction program and level 1, and increased leg endurance and core movements. There are more lifting exercises into the three-day split than the introduction and level 1 program and varied movements from the level 2 program. This system incorporates increased supersets movements from the introduction and level 1 programs. It is split between chest and triceps and biceps and core, shoulders and back and core, then legs.
Recommended time frame for this program- 10-12 weeks
Top Form Fitness System Explanations
Supersets
Perform two to three exercises in a row without rest. Exercises can be of the same, or different muscle groups.
Drop Sets
Start with a heavier weight and drop the weight while increasing the reps. Some programs keep the reps the same while dropping the weight.
Rest/Pause sets
Perform an exercise for a designated amount of reps, followed by a specified rest period, and then a continued amount of designated reps.
Q4 system
Perform the first 5 reps slow and hold at the point of maximum contraction for 5 seconds, perform the second 5 reps fast and hold at the point of maximum contraction for 5 seconds, perform the next set of 5 reps slow and hold at the point of maximum contraction for 5 seconds, then finish with 5 final reps and hold at the point of maximum contraction for 5 seconds.