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Hardcore Training Routines #1!
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Hardcore Training Routines #1!

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Here are some awesome hardcore training routines for muscle mass building & adding brutal strength, for real results!

“Some of the fantastic ass kicking hardcore workouts we have listed here just for MuscleSports.net™ visitors”

We have a ton of killer hardcore workouts here listed @ MuscleSports.net. Here are some high intensity HC training routines for building massive amounts of muscle and strength! Use the printable logs to keep track of how many sets/reps you did on every exercise! To gain unbelieveable results, you have to go beyond what is ordinary. These routine will help you form your base, from there the sky is your limit.

Training Routine # 1: Bodybuilding - The Beginner.

Routine Notes

Warm up on a stationary bike for five minutes before each training session. This routine should familiarize you with some solid exercises. Strict adherence to this routine can result in significant gains in size and strength in a relatively short amount of time. This entire routine, including cardio, should take about 60 minutes. Emphasize smooth movements and proper form. The amount of weight used should only be of secondary concern.

Legs

Chest/Shoulders

Back

Arms

Abs/Conditioning

Workout Schedule

Click Here For A Printable Log Of Training Routine # 1

Training Routine # 2: Bodybuilding - Intermediate to Advanced.

Routine Notes This is a mid level routine that can be used by just about anyone. It is very concentrated when compared to the beginner routine as more will be asked of the trainee, so more dedication will be expected to continue the progress generated from the beginning schedule. Some of the exercises are more specific and the workload has increased by 40%. This routine has been used by advanced trainees who have had extended layoff and need to get reaclamated to the rigors of intense training. Follow this routine for 12 weeks then take a week break before starting another cycle. After 6 months access your level of conditioning and recovery before moving to more advanced level specific training schedules.

Monday & Thursday - Chest/Shoulders/Triceps

Chest

Delts

Triceps

Abs

Click Here For A Printable Log Of Training Routine # 2 - Monday & Thursday - Chest/Shoulders/Triceps

Tuesday & Friday - Legs/Back/Biceps/Calves

Legs

Back

Biceps

Calves

Abs

Click Here For A Printable Log Of Training Routine # 2 - Tuesday & Friday - Legs/Back/Biceps/Calves
Workout Schedule

Training Routine # 3: Bodybuilding - Advanced.

Notes: The Ronnie Coleman Routine. This is a 6 days a week advanced routine that is recommended for only those who have been training for at least 2+ years steady with only breaks between cycles. The routine is very taxing and should be worked up to by progressively increasing your ability to handle more work load over a given time frame. That is what the beginning and intermediate routines are designed to do. They increase your ability to handle more work load. Give the routine a try for 2 weeks and honestly judge your recovery and energy. If either feels to be dragging back off the schedule and try on of the other routine that have more rest days in between training days.

Monday & Thursday - Chest/Back

Chest

Back

Click Here For A Printable Log Of Training Routine # 3 - Monday & Thursday - Chest/Back

Tuesday & Friday - Shoulders/Triceps/Biceps

Shoulders

Traps

Triceps

Biceps

Click Here For A Printable Log Of Training Routine # 3 - Tuesday & Friday - Shoulders/Triceps/Biceps

Wednesday & Saturday - Legs/Calves/Forearms

Legs


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Calves

Forearms

Click Here For A Printable Log Of Training Routine # 3 - Wednesday & Saturday - Legs/Calves/Forearms

* Substitution exercises for the second workout of the week.

Workout Schedule

Training Routine # 4: Bodybuilding - Advanced.

Notes: Very popular training split for those looking to maximize recuperation, strength and mass increases. This type of split was very popular with Six time Mr. Olympia Dorian Yates who believed in training a maximum of 4 time per week in the off season in order to maximize his muscle growth and power output. The workout here doesn't follow th one set principles of Mr. Yates but is very taxing and will generate plenty of growth for any who follow it to the letter. Training cycle is 12 weeks with 1 week off.

Monday - Chest/Triceps

Chest

Triceps

Tuesday - Back/Biceps

Back

Biceps

Wednesday - Rest

Day of Rest: Eat on time and on schedule every 2.5-3 hours for 5-6 meals. If soreness is greater than normal add in extra meal and other techniques to speed healing like Ice compress, cold baths or light massage.

Thursday - Shoulders/Traps

Shoulders

Traps

Friday - Rest

Same as Wednesday

Saturday - Legs(Quads,Hamstrings,Calves)

Quads

Hamstrings

Calves

Workout Schedule

Training Routine # 5: Bodybuilding - Intermediate.

Notes: The same workout schedule as above but not as hardcore on the exercise pairings so as to not tax the CNS as much as an advanced routine would. Workout is designed to add muscle size and improve workload capacity.

Monday - Chest/Biceps

Chest

Biceps

Click Here For A Printable Log Of Training Routine # 3 - Monday - Chest/Biceps

Tuesday - Legs

Legs

Click Here For A Printable Log Of Training Routine # 3 - Tuesday - Legs

Wednesday - Off

Thursday - Back/Calves

Back

Calves

Click Here For A Printable Log Of Training Routine # 3 - Thursday - Back/Calves

Friday - Off

Saturday - Shoulders/Triceps

Shoulders

Triceps

Click Here For A Printable Log Of Training Routine # 3 - Saturday - Shoulders/Triceps

Sunday - Off

Workout Schedule

Training Routine # 6: Bodybuilding - Advanced.

Notes: This is a general outline, not including warm-up sets. Be sure to stretch thoroughly before training. “I make sure I’m totally prepared for heavy sets, and may do two to four lighter sets before the max sets to prepare physically and mentally.” From week to week, reps may also change, as well as the order of exercises (e.g., shrugs and deadlifts before rows and chins on back day). “While I use heavy weights, I make sure to do my exercises as strictly and safely as possible. My pre-contest and off-season weight training routines are similar. Because of the added motivation of an upcoming contest, I'll generate more intensity, with a more conscious effort towards contracting the muscles. I may drop or add exercises, but these changes will be relatively minor. I strive to handle the same weights I would in the off-season, as this is crucial to maintaining muscle during a pre-contest period.”

Monday - Chest/Shoulders/Triceps


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Chest

Delts

Triceps

Abs

Click Here For A Printable Log Of Training Routine # 2 - Monday - Chest/Shoulders/Triceps

Tuesday - Legs/Calves

Legs

Calves

Abs

Click Here For A Printable Log Of Training Routine # 2 - Tuesday - Legs/Calves

Wednesday - Off

Thursday - Back/Biceps

Back

Biceps

Abs

Click Here For A Printable Log Of Training Routine # 2 - Thurday - Back/Biceps

Friday - Off

Saturday - Off

Sunday - Repeat

Workout Schedule

Training Routine # 7: Bodybuilding - Advanced.

Notes: Though this routine looks deceptively simple (the heaviest weights aren't used), believe me, it's not so easy. This routine looks to maximize your pump and your results. Keep your rest period between each to a minimum (no more than 30 seconds). It should produce nice size, shape and overall definition.


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Monday - Chest/Shoulders

Chest

Front/Side Delts

Click Here For A Printable Log Of Training Routine # 7 - Monday - Chest/Shoulders

Tuesday - Quads/Hams

Quads (2 Full Rotations)

Hamstrings

Click Here For A Printable Log Of Training Routine # 7 - Tuesday - Quads/Hams

Wednesday - Off

Thursday - Back/Shoulders/Traps

Back

Rear Delts

  1. Rear Delt Machine: 2 Sets x 25 Reps

Traps

Click Here For A Printable Log Of Training Routine # 7 - Thursday - Back/Shoulders/Traps

Friday - Arms/Calves

Biceps

Triceps

Calves

Click Here For A Printable Log Of Training Routine # 7 - Friday - Arms/Calves

Saturday - Off

Sunday - Repeat

Workout Schedule

Training Routine # 8: Power Bodybuilding - Intermediate/Advanced.

Notes: This routine is short and sweet. It’s perfect for bodybuilders who want a break out of a stale routine or for those who want to maximize their results in the shortest period of time. This program is great for novices and experienced bodybuilders alike. It involves basic strength movements. There’s nothing fancy here. The real effectiveness lies in the specific combination of movements. Each day incorporates specific movements in the right sequence that will help you grow. I emphasize heavier weights with absolute strict form. Unless noted, you’ll perform 5 sets for each exercise. Each successive set gets progressively heavier and you’ll follow this pattern: 1st set, 8 reps; 2nd set, 6 reps; 3rd set, 4 reps; fourth set, 2 reps; and fifth set, 50% of the weight of the 1st set to failure. In addition to the program outlined below, there’s 20 minutes of cardio after each workout, ten minutes of stretching before and after you finish training.

Monday - Quads/Hams/Abs

Quads/Hams

Abs

Tuesday - Lower Back/Calves

Lower Back/Calves

Calves

Wednesday - Off

Thursday - Upper Back(Lats)/Biceps/Abs

Upper Back(Lats)

Biceps

Abs

Friday - Chest/Triceps

Chest

Triceps

Calves

Saturday - Off

Sunday - Off

Click Here For A Printable Log Of Training Routine # 8 - Monday - Friday
Workout Schedule

Training Routine # 9: Bodybuilding - Intermediate/Advanced.

Notes: The following is a basic routine that has been used with great success by many who have tried it. The routine is a four day split that give you plenty of rest so you can use the maximum weight for each given workout. By pounding on the heavy weight and adequate rest days you will see dramatic changes in your physique over the course of your training cycle. Keep your between 6-12 for each set. You can modify this routine to meet your specific needs by adding sets and substituting different exercises.

Monday - Chest/Biceps

Chest

Biceps

Click Here For A Printable Log Of Training Routine # 6 - Monday - Chest/Biceps

Tuesday - Legs

Legs

Hamstrings

Quads - 9 sets

Click Here For A Printable Log Of Training Routine # 6 - Tuesday - Legs

Wednesday - Off

Thursday - Back

Back - 18 sets

Click Here For A Printable Log Of Training Routine # 6 - Thursday - Back

Friday - Off

Saturday - Shoulders/Triceps

Shoulders - 12 sets

Triceps - 9 sets

Click Here For A Printable Log Of Training Routine # 6 - Saturday - Shoulders/Triceps

Sunday - Off

Workout Schedule

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