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THE ORIGINAL BLACK BULL
BODYBUILDING PROGRAM
Duration:
8 Weeks
Workouts Per Week:
4 Workout Days
Equipment Needed:
Full Gym
Category:
Build Muscle:
THE BLUEPRINT TO BIGGER MUSCLES
You get what you put in. Designed by the elites, trusted by gym junkies worldwide and now part of your gym arsenal.
The BLACK BULL BODYBUILDING PROGRAM was originally designed as part of the strength phase for professional bodybuilding athletes in the golden era of muscle physique. Focussed on maximum results, this program aims to increase your overall muscle size and strength through tried and tested bodybuilding movements, rep ranges and load.
WEEK 1-4
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY - SUNDAY
MONDAY
FOCUS: CHEST + BACK
*A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.
SUPERSET 1
- Wide Grip Pull-Ups [ 4x failure ]
- Flat Bench @ 70% [ 4x 10 ]
SUPERSET 2
- Incline Dumbbell Press @ 70% [ 4x 10 ]
- Seated Row @ 70% [ 4x 10 ]
SUPERSET 3
- Wide Grip Pull-Ups [ 4x failure ]
- Chest Fly @ 70% [ 4x 10 ]
SET 4
- Single Dumbbell Pullover Across Bench @ 70% [ 4x 12 ]
TUESDAY
FOCUS: LEGS + ABS
*A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.
SUPERSET 1
- Back Squats @ 70% [ 4x 10 ]
- Leg Press @ 70% [ 4x 10 ]
SUPERSET 2
- Stiff Leg Deadlift @ 70% [ 4x 10 ]
- Hamstring Curl @ 70% [ 4x 10 ]
SUPERSET 3
- Barbell Lunges @ 70% [ 4x 10 ]
- Chest Fly @ 70% [ 4x 10 ]
SET 4
- Ab Wheel [ 1x 50 ]
WEDNESDAY
FOCUS: ARMS
*A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.
SUPERSET 1
- Arnold Cheat Curls—Straight Bar @ 75% [ 6x 8 ]
- Incline French Press @ 75% [ 6x 8 ]
SUPERSET 2
- Incline Alternating Dumbbell Curls @ 70% [ 6x 6 ] with 3-second twist
- Straight Bar Pushdowns @ 60% [ 4x 20 ]
SUPERSET 3
- Bench Dips [ 5x failure ]
- Preacher Curl @ 60% [ 4x 20 ]
THURSDAY
FOCUS: SHOULDERS + ABS
*A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.
SUPERSET 1
- Military Press @ 60% [ 6x 10 ]
- Upright Rows @ 60% [ 6x 10 ]
SUPERSET 2
- Lateral Raises @ 60% [ 6x 10 ]
- Full Frontal Raises @ 60% [ 6x 10 ]
SET 3
- Ab Wheel [ 1 x 100 ]
FRIDAY - SUNDAY
REST & RECOVER
You will take 3 full days off and focus on recovery. Growth happens when you’re not at the gym.
WEEK 5-8
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY - SUNDAY
MONDAY
FOCUS: CHEST + BACK
EXERCISE 1
- Under Grip Pull-Ups [ 4x failure ]
EXERCISE 2
- Incline Bench Press [ 12, 10, 8, 6 – Increase Weight with Each Set ]
EXERCISE 3
- Seated Row [ 12, 10, 8, 8, 8 – Increase Weight with Each Set ]
EXERCISE 4
- Bench Dips [ 5x failure ]
EXERCISE 5
- Wide Grip Pulldowns [ 15, 12, 10 – Increase Weight with Each Set ]
EXERCISE 6
- Chest fly with 4 count stretch at the bottom @ 80% [ 5x 5 ]
TUESDAY
FOCUS: LEGS
EXERCISE 1
- Back Squats [ 20,15, 12, 10, 8 – Increase Weight with Each Set ]
EXERCISE 2
- Leg Press [ 20,15, 12, 10, 8 – Increase Weight with Each Set ]
EXERCISE 3
- Leg Extention [ 25, 20, 15, 10 – Increase Weight with Each Set ]
EXERCISE 4
- Hamstring Curl [ 20, 15, 10, 5 – Increase Weight with Each Set ]
EXERCISE 5
- Calf Raises [ 25, 20, 25, 20 – Vary Weight with Each Set ]
WEDNESDAY
FOCUS: ARMS
*A superset is a back-to-back grouping of your sets, alternating, with no rest in between.
SUPER SET
- Dumbbell Preacher Curl [ 5x 10 – 5 full reps, 5 half reps ]
- Bicep Curl Machine [ 5x 30 ]
EXERCISE 2
- Close-Grip barbell Bench Press @ 70% [ 5x 5 ]
EXERCISE 3
- Tricep Rope Pushdown [ 4x 40 reps – 20 full reps, 20 half reps ]
EXERCISE 4
- Straight bar Pushdowns [ 4x 40 reps – 20 full reps, 20 half reps ]
THURSDAY
FOCUS: SHOULDERS + ABS
EXERCISE 1
- Military Press—Bar [ 15, 12, 10 – Increase Weight with Each Set ]
EXERCISE 2
- Military Press Dumbbells [ 12, 10, 8 – Increase Weight with Each Set ]
EXERCISE 3
- Lateral Raises [ 20, 15, 12, 10 – Increase Weight with Each Set ]
EXERCISE 4
- Full Frontals @ 70% [ 5x 5 ]
EXERCISE 5
- Barbell Shrug @ 80% [ 5x 5 ]
EXERCISE 6
- Ab Wheel [ 1x 100 ]
FRIDAY - SUNDAY
REST & RECOVER
You will take 3 full days off and focus on recovery. Growth happens when you’re not at the gym.
The Dream
Starts Now!
Select your goal and live the dream!
