Build Your Olympia Body

Always wanted to have larger muscles, more strength and explosive energy like the pros, this routine has been designed to help you build a bigger body and put emphasis on growing your weak points.

Why This Routine Works

This routine has been structured so that you are able to isolate each body part on its own workout day, allowing you to train for muscle growth and an increase in strength.

With this training program you are able to focus on the muscle that you targeting, placing emphasis on proper form to stimulate all of the muscles fibers for an increase in growth and strength.

Depending on your schedule and training style you can change up the routine to fit in between 5 - 7 training days. Preferably you will want to train for around 6 days, to allow for at least one day of recovery.

You will want to follow this routine for around 4 - 6 months with the proper diet plan, for optimal muscle growth and gains.

Workout Day Split

Day 1 Legs : Legs are perfect to start off this training program, as by training legs you are increasing your body's ability to produce testosterone and growth hormone to improve your gains.

Day 2 Shoulders : For your shoulders training, you will want to focus on separating the delt muscle and pumping up the traps, putting an emphasis on a larger and fuller physique.

By training your shoulders, you are able to increase the size and range of growth for your other upper body muscles, thus making your shoulder's day an important workout day.

Day 3 Biceps : On your biceps training day, you will start off by performing power bicep exercises. These exercises will help work the muscle and stimulate the fibers for growth and strength.

Day 4 Triceps : The tricep is the largest part of the arm, making up around 2/3's of the muscle and consists of 3 separate heads. If you want a set of strong, powerful and well-defined arms, you need to make building your triceps a main priority.

On this day you will be hitting all three heads of the tricep muscle with major muscle building exercises that will help them pop out and increase in size.

Day 5 Legs : Legs have been added again into the week to increase testosterone production and the most out of the previous days worth of training. By producing more growth hormone through your leg workout, you will also help build your other muscles that have been trained.

Day 6 Back : For your back day, you will be hitting the muscles from different angles and from various positions to make sure that every muscle is being worked.

Day 7 Chest : A majority of your chest training will compose of compound movements such as presses followed by isolation motions to accentuate the muscles for a fuller and larger look.

While working out, it is important to but focus on contracting your chest muscles to stimulate the fibers and increase the ability to grow and gain muscle.

Building Your Olympia Body Training Stats

Day 1 Total Workout Time : 23 Minutes and 30 Seconds
Day 1 Total Rest Time : 19 Minutes

Day 2 Total Workout Time : 20 Minutes
Day 2 Total Rest Time : 20 Minutes

Day 3 Total Workout Time : 27 Minutes
Day 3 Total Rest Time : 27 Minutes

Day 4 Total Workout Time : 29 Minutes
Day 4 Total Rest Time : 29 Minutes

Day 5 Total Workout Time : 24 Minutes
Day 5 Total Rest Time : 21 Minutes

Day 6 Total Workout Time : 22 Minutes and 30 Seconds
Day 6 Total Rest Time : 21 Minutes

Day 7 Total Workout Time : 21 Minutes
Day 7 Total Rest Time : 21 Minutes

Equipment Used

• Barbell
• Dumbbell
• Strength Machine
• Cable Machine
• Leg Machine
• Bench
• Weight Plate
• Preacher Bench
• EZ Bar
• Dip Machine/Bar
• Pull Up Bar
• Hyper-Extension Bench

Nutrition

As this is a bulking routine, you will want to focus on your macros and your calorie intake. With this type of a routine you will want to focus on eating a clean and healthy diet but keeping your macros at a 2:1 carb to protein ratio to help you increase muscle mass.

Along with sticking to a strict and clean diet, you will want limit your food intake to 6 - 8 small meals to keep your metabolism going. This allows your body to make use of the nutrients and macros you are absorbing for growth and gains.

• Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter

• Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast,

Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.

As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.

Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.

Notes

• You can add in some warm-up sets into each workout to loosen up your muscles.

Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. It is important to put emphasis on performing the correct form for each exercise so that you get the most out of each lift and stimulate the little muscles for optimal growth potential.

With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.