Perfect Body Building Plan
This is not a lose-weight quick program or a miracle solution. If you are looking for one, STOP reading this now and continue your dreaming. What you get out of this workout routine, much like life in general will, depend on what you put into it. You will put in hard work and discipline, and for that you will get results. An increase in lean muscle, a loss in body fat, and an overall better feeling about yourself are just a few of the end results. Put in nothing and you get nothing-deservedly so!
For the next twelve weeks, forget everything that you have 'learned' regarding working out. You need to approach this program with a fresh, open mind, as unbiased as you can be. I am providing the tools for the foundation; you have to build the house one brick at a time.
Basics of weight training applied in this bodybuilding app:
Before engaging in any form of weight training, warm-up on a cardio machine for 5 minutes prior to hitting the weights. You do not want to start cold the workout plan. You will not be as strong or as energetic. Warm-up for 5 minutes and then begin your weight training.
Start your first exercise with a very light, easy set of ten repetitions. Never warm-up to the point of failure or exhaustion. You will be expending much needed energy if you do, energy that will be needed for the last heavysets.
The next set (or two, for heavy, demanding exercises like squats and bench press) should be what is called a weight acclimation set. Its sole purpose is to get your muscles ready for an increasingly heavier weight that is to follow. If you went from a light warm-up to your heavy sets, you would risk injury and not be as strong. So progress into your heavy sets with a moderately heavier set for six to eight repetitions or less.
After the weight acclimation set comes either one or two heavy sets. If done correctly and with enough intensity, you should never need to do more than two heavy sets. If you can do three or more heavy sets, the first two were either not heavy enough or not intense enough. During a workout, the first exercise that you do for a muscle group should contain two heavy sets, but as you go on in the workout, if you have been using extreme intensity and a heavy enough weight, the need to do 2 heavy sets diminish and 1 heavy set will work the muscle towards failure.
For this bodybuilding plan each heavy set will consist of four to six repetitions. This lower rep range is extremely important. For either men or women, you must stay with low reps in order to gain any lean muscle. A muscle will only grow and getstronger if it is forced to do so. This is our way of forcing it. As we lower the amount of times we have to lift a weight, we should in turn be able to increase the amount of weight lifted. More reps at a lighter weight will notdo it. If you can lift ten repetitions on your heavy sets, then they are not heavy; the weight is too light to create overload and muscle fiber stimulation. You MUST pick a heavy enough weight to reach failure between this four to six rep range. This alone will cause more muscle growth than you probably have ever achieved before.
Other features of this workout include:
12 Weeks pre-set routineSmooth and straight-forward workout logA Virtual Personal Trainer that will Instructs you how to perform exercises safelyWorkout NotesRest TimerMotivational MusicShare your performance with friendsCaloric Calculator3 Months Bodybuilding DietGrocery ListPrecious Informations about Nutrition and SupplementsIntuitive interface
Category : Health & Fitness
Reviews (26)
It lays out a 12 week plan to hit most muscle groups. 3 days a week. 2 cardio. 5 days total. I've used it to gain understanding of body building and it has surpassed expectation. It also has loads of information about all the things you here in fitness. The only thing I've changed is more repetitions. I go for 8 - 10 instead of the 4-6 range it instructs. Only reason is for my overall goal which is more aesthetics apose to strength
For a long time I would go the gym and mess around training on various machines without a thought for working specific muscle groups. This app has helped me see the right way to train and I'm starting to see results. I enjoy the fact that it never seems to take to long to complete a session and that helps maintain my motivation for each week. The animations showing you how to do each exercise is very helpful. Highly recommended for anyone that is looking to improve there fitness and wellbeing without the usual fear that doing weights can bring.
Quality app built to get the job done plus some. Been using it now for almost 2 months and learnt alot, stayed focused, already im looking and feeling the best i have in years. Only flaw to note, some features took awhile to figure out ie. Calculator functioned on a specific page. If i could ask anything to improve, 1. Possibly allowing to zoom in on the anatomical muscle pics.. just so i can learn the names of different muscles. 2. Video exercise demo playable if offline. Overall im very impressed and hope they continue to helping people learn and achieve amazing results. Big thanks to the development team, in my opinion its comparably the best free body building app 😁
I really enjoy using this App! I find that for the first time I know what and why I am doing certain exercises at the gym, and also for the first time I am not skipping an exercise because I find it too hard; it's in that days schedule so I do it! With the cardiovascular workouts interspersed among gym days, it truly has changed the way I exercise for the better. Best App on my phone for sure!
7 weeks into using this app so I wanted to give my review. It's awesome! As a beginner I needed an app that had it all laid out for me and this app certainly does that! The results I've seen already is amazing and this app is now an essential need to my workout. The only thing I would moan about though is, I would like to see a feature where you can see how heavy you were lifting the week before rather than having to go back to the previous week's and looking. Like a said only a small issue! 5*!!!
I absolutely.love it. Did the whole 12 weeks. Didn't get much bigger but certainly toned a bit. Starting another round as couldn't find a better app. The most noticeable thing is I have gotten stronger as I have increased all weights in the first and second weeks of my second time around.
The best gym app so far! The only small inconvenience was the music. One music playlist should play at a time, and not multiple playlists simultaneously. Therefore, in practice if one atarts to play a second playlist, the current one should automatically stop. In addition, if one exits the playlist or the app, there should be a way to lead one back to the playing playlist in order to stop the music or otherwise. The other issue is that many videos do not play! Apart from that I am greatly enjoying the workouts on the app!
I have been using this for three weeks without a single hiccup. I would like if it would automatically populate weight from previous day per routine so that I can remember where I left off. Make that happen and it's five stars all day.
I wish it would let you take out the workouts that require the equipment you don't have. For example if you don't have a bar you would have an option to take the excerices that involve a bar.
It's a good app but on week 8 there is no ab work yet it says abs and it says legs back biceps and abs but you start with back biceps then legs.
Hi coach thanks a lot for the info Im on the 9 weeks training now therea a lot of changes in my body i got muscles in my bicep ,chest and back before i was so chubby look but now no worried i wearing body fit now even i had some little fat in my waist but slowly disappear thanks a lot coach more power and God bless...
Animations are very helpful. It would be helpful if the weights from the previous workout auto populated. Also, my wife down loaded same app for Fire tablet and the workouts are slightly different.
I love this app. It's helped me tone up and is very user friendly. I've had it on both Android and iOS and it's definitely better on Android but worked fine on my iPhone the little video/gifs just didn't work on it
After not working out in 10 years, this app was perfect in that I did not have to do tons of research figuring out how to design the proper workout. I do exactly what the app says and I always come away feeling good about my effort.
Nice app. It is very useful to note down the exercise and be aligned with daily tasks.. Informative by showing guider messages before each session.
Good app very straight forward. Just wish weights from past work outs were visible without having to go back
I downloaded this app in August and haven't stop using it or showing it off to my friends. I'm loving the results and noticing a huge difference in my workout routine. And it's free! No BS. Haven't looked back
Great workout app. It doesn't slow down my phone and has tons of info. Workouts are challenging and you only get out of it what you put in. Highly recommended app.
This app helps so much! I've been working out since 2013 and this helps me keep each workout different and fresh so I don't get stuck doing the same things all the time .
Just finished week 3, seeing results already, great app. It would be much better if it loaded your last weight/reps when you have to do the exercise the next time so you can move on without having to spend time flicking through to see what you did last time. Also it would be handy if you could put in what piece of equipment you used for the cardio sessions. Other than that it's brilliant.
Good very informative things. Totally 100% heavy dute app that change you body fullu
Love the app. This is the only program I've been able to stick to. Easy to follow yet still challenging
This is a great platform for any person that wants to improve their overall health. Nutrition guide is phenomenal. Workouts are great. And this app containing all the information a person may need is the best thing. We do live in the information age.
Well it was good and we'll made when I started it I am intermediate level and unfortunately all the days are set with set routines, I need to be able to change certain excersises on specific days but it only forces you to stick to the said routine for that day, e.g: I never do chest first day of the week as the whole gym does the same so you can never get to a machine so I start the week with shoulders etc
Not a bad app. Just wish it had percentage of weight you should be lifting instead of guessing or going back to see what you lifted. I like the exercises though. Except for the decline ones.
Good app, but I wish it would allow me to input alternative exercises in to replace the ones shown, because, My gym is at home and I do not have access to. cable machines or leg press/calf raise machines. Plus it doesn't let me input the type of cardio, otherwise it's a good training app.