Hola Bola's Consolidated Workout Routine Thread

[Hola Bola]

To save myself some time linking and searching through old threads, I decided to compile all of the routines I've designed and used in the past ~3 yrs in one thread. Feel free to post questions or comments.


12 Day Rotation

1. Biceps/Triceps/Abs
-Overhead DB Extensions
-Supinating DB Curls
-Rope Cable Pressdowns
-Low Cable Curls
-Wrist Curls/Ab Work

2. Quads/Calves
-Squats
-Lunges (light)
-Hack Squats
-Leg Extensions
-Calf Raises

3. Back
-Weighted Chinups (heavy)
-BB Rows (light)
-Shrugs
-Wide Grip Iso-Pulldown
-One Arm Iso-Low Rows
-Side Delt Raises

4. Off Day

5. Chest/Shoulders
-DB Shoulder Press
-Weighted Dips (heavy)
-Front/Side/Rear Delt Raises
-Flat DB Bench

6. Traps/Legs/Calves
-Deadlifts
-Squats (light)
-Hack Squats
-Shrugs
-Calf Raises

7. Biceps/Triceps/Abs
-DB Hammer Curls
-Close Grip Barbell Bench
-EZ Bar Spider Curls
-V-Bar Cable Pressdowns
-Wrist Curls/Ab Work

8. Off Day

9. Back
-BB Rows (heavy)
-Weighted Chins (light)
-Shrugs
-Wide Grip Pullups
-Seated Cable Rows
-Side Delt Raises

10. Hamstrings/Calves
-SLDLs
-Lunges (heavy)
-Leg Press
-Seated Leg Curls
-Calf Raises

11. Chest/Shoulders
-Incline DB Bench
-Weighted Dips (light)
-Front/Side/Rear Delt Raises
-Chest Flys
-Machine Shoulder Press (light)

12. Off Day

REPEAT


9 Day Routine

Day 1 - Quads/Calves
-Squats or Leg Press or Hack Squats
-Hack Squats or Front Squats or Leg Press
-Leg Extensions or Barbell Lunges
-Calf Raises

Day 2 - Triceps/Abs/Forearms
-Weighted Dips or CGBP
-Overhead DB Extensions
-Cable Pressdowns
-Ab Exercise
-Wrist Curls

Day 3 - Back
-Yates Rows or T-Bar Rows
-Wide Grip Pullups or similar exercise
-Seated Cable Rows or similar exercise
-Shrugs

Day 4 - OFF

Day 5 - Chest
-Incline DB or Flat DB Presses
-Flat or Incline Hammer Strength Presses
-Dips
-Machine Chest Flys

Day 6 - Hamstrings/Traps/Calves
-SLDL or RDL
-Seated Leg Curls
-Shrugs
-Calf Raises

Day 7 - Lats/Biceps/Abs
-Weighted Hammer Chins
-DB Curls
-Close Grip Supinated Lat Pulldowns
-Low Cable Curls
-Ab Exercise

Day 8 - Shoulders
-DB Shoulder Press or Standing BB Military Press
-Dips
-Side/Rear Raises
-Smith Machine Military Press or DB Shoulder Press

Day 9 - OFF

REPEAT


8 Day Rotation

1. Shoulders/Abs
-DB Shoulder Press
-Front/Side/Rear Raises
-Ab Exercise
-Machine Shoulder Press

2. Quads/Calves
-Squats
-Hack Squats
-Lunges
-Calf Raises
-Leg Extensions

3. Back/Traps
-BB or DB Rows
-Pullups
-Shrugs
-Seated Cable Rows
-Close Grip Lat Pulldowns

4. Chest/Abs
-Incline DB Bench
-Weighted Dips
-Flat DB Bench
-Chest Flys
-Ab Exercise

5. Off/Cardio

6. Hamstrings/Traps/Calves
-Deadlifts
-Leg Press
-Shrugs
-Leg Curls
-Calf Raises

7. Biceps/Triceps/Abs
-Chinups
-Dips
-DB Curls
-Overhead DB Extensions
-Ab Exercise
-EZ Bar Spider Curls
-Cable Pressdowns

8. Off/Cardio

REPEAT


4 Day Split

Monday - Horizontal Push/Vertical Pull
1. HS or DB Incline Press
2. Weighted Chins or HS Pulldowns
3. Dips
3. Close or Wide Hammer Grip Lat Pulldowns
4. DB Pullovers
4. Machine Flys
4. Side DB or Cable Laterals
4. Rear Cable Raises

Tuesday - Off

Wednesday - Bi's/Tri's/Traps/Abs/Calves/Forearms
1. Overhead DB Extensions or CGBP
1. EZ Bar or DB Curls
2. Ab Exercise
2. Trap Exercise
3. V-Bar or Rope Cable Pressdowns
3. HS or Cable or DB Concentration Curls
4. Calf Raises
4. Wrist Curls

Thursday - Off

Friday - Horizontal Pull/Vertical Push
1. Bent T-Bar Rows or Rack Pulls
2. Smith or DB Shoulder Press
3. HS or DB Rows
3. Dips
4. Pullovers
4. Machine Flys
4. Side DB or Cable Laterals
4. Rear Cable Raises

Saturday - Off

Sunday - Quads/Hamstrings/Calves
1. Squats or Leg Press
2. BB Lunges or SLDL
2. HS Iso Leg Press or Smith Squats
3. Leg Curls
3. Leg Extensions
4. Weighted Hypers
4. Calf Raises


Push/Pull/Legs Split

*OFF DAYS TAKEN WHEN NEEDED*

Chest/Shoulders/Triceps #1
1. Smith Machine Shoulder Press (6 sets)
2. Low Incline DB Bench Press (5 sets)
3. Weighted Dips (5 sets)
4. Overhead Machine Extensions (4 sets)
4. Side Delt DB or Machine Raises (4 sets)
5. V-Bar Cable Pressdowns (3 sets)
5. Machine Chest Flys (3 sets)

Back/Bicep/Traps #1
1. Weighted Chinups (5 sets)
2. T-Bar Rows (5 sets)
3. Wide Hammer Grip Lat Pulldowns (4 sets)
3. Shrugs (4 sets)
4. DB Curls (3 sets)
4. Lying Rear Delt DB Raises (3 sets)
5. HS Preacher Curl (3 sets)
5. High Cable Lat Iso's (3 sets)

Quads/Hamstrings/Calves
1. Squats (8 sets)
2. Leg Press (6 sets)
3. Walking Lunges (3 sets)
3. Calf Raises (3 sets)
4. Leg Extensions (3 sets)
4. Seated Leg Curls (3 sets)

Chest/Shoulders/Triceps #2
1. HS Incline Press (6 sets)
2. High Incline DB Bench Press (5 sets)
3. Machine Dips (5 sets)
4. Overhead DB Extensions (4 sets)
4. Side Delt DB or Cable Raises (4 sets)
5. Rope Cable Pressdowns (3 sets)
5. Machine Chest Flys (3 sets)

Back/Biceps/Traps #2
1. 1 Arm DB Rows (5 sets)
2. Close Hammer Grip Lat Pulldown (5 sets)
3. Seated Wide Hammer Grip Cable Row (4 sets)
3. Shrugs (4 sets)
4. HS Preacher Curl (3 sets)
4. Lying Rear Delt DB Raises (3 sets)
5. Low Cable Curls (3 sets)
5. High Cable Lat Iso's (3 sets)

Quads/Hamstrings/Calves
1. Squats (8 sets)
2. Leg Press (6 sets)
3. Walking Lunges (3 sets)
3. Calf Raises (3 sets)
4. Leg Extensions (3 sets)
4. Seated Leg Curls (3 sets)

REPEAT


Upper/Lower Split

*Either of the following is best, but rest days can be taken/not taken as needed*

1. Lower
2. Off
3. Upper
4. Off
Repeat
---OR---
1. Lower #1
2. Upper
3. Off
4. Lower #2
5. Off
6. Upper
7. Off
Repeat

LOWER WORKOUTS

Lower Workout #1
1. Squats

2. Romanian Deadlifts
---ALTERNATING WITH---
2. Lunges

3. Hack Squats or Leg Press

4. Leg Extensions
---ALTERNATING WITH---
4. Calf Raises

Lower Workout #2
1. Deadlifts

2. Narrow Squats
---ALTERNATING WITH---
2. Sumo Squats

3. Seated Leg Curls
---ALTERNATING WITH---
3. Shrugs
---ALTERNATING WITH---
3. Calf Raises

UPPER WORKOUT EXAMPLE

1. Pressing Exercise #1
---ALTERNATING WITH---
1. Pulling Exercise #1

2. Pressing Exercise #2
---ALTERNATING WITH---
2. Pulling Exercise #2

3. Tricep Exercise
---ALTERNATING WITH---
3. Bicep Exercise

4. Ab Exercise
---ALTERNATING WITH---
4. Medial Delt Exercise

Upper Workout Exercise Rotation

Pressing Exercise #1 Rotation = Incline DB Bench, DB Shoulder Press, Incline DB Bench, Flat DB Bench, Incline DB Bench, DB Shoulder Press, Incline DB Bench, Repeat

Pulling Exercise #1 Rotation = Rack Pulls, Yates Rows, Weighted Hammer Chins, Repeat

Pressing Exercise #2 Rotation = Shoulder Press Variation (DB, BB, Smith Machine, Hammer Strength, etc...), Weighted Dips, Repeat

Pulling Exercise #2 Rotation = Row Variation (Seated Cable Rows, Chest Supported T-Bar Rows, Hammer Strength Low Iso Row, etc...), Pulldown Variation (Wide Grip Chins, Hammer Strength Wide Iso Pulldowns, Close Grip Lat Pulldowns, etc...), Repeat

Bicep and Tricep Exercise Rotation = Chosen randomly from the following... DB Curls, DB Hammer Curls, Spider Curls, 1 Arm Low Cable Curls, Straight Bar Low Cable Curls, CGBP, Overhead Ext, Cable Pressdowns, etc...

Abdominal and Medial Delt Exercise Rotation = Chosen randomly from the following... V-Ups, Hanging Leg Raises, Crunches, Ab Machine, etc... and either DB, Machine, or Cable Laterals.

[kennny d]

Some good routines with great exercise selection, can help alot of people

[Hurc]

Great Thread!

Thanks for consolidating all these great routines into one place.

I am currently on a 8 day rotation, but have been looking for something to switch it out with...(program on my Bodyblog)

A nice addition might be some comments on what you liked / disliked about the programs and what the goal of each program is.

[Hola Bola]

Some good routines with great exercise selection, can help alot of people

Thanks man.

Great Thread!

Thanks for consolidating all these great routines into one place.

I am currently on a 8 day rotation, but have been looking for something to switch it out with...(program on my Bodyblog)

A nice addition might be some comments on what you liked / disliked about the programs and what the goal of each program is.

My goal has always been size/strength, with most of the focus on size... but the goal can change depending on your diet as well.

As far as likes/dislikes, here you go...

-12 Day Rotation - My most favorite routine by far... no dislikes at all. If I didn't have scheduling conflicts I'd be using it right now. This routine is perfect for the college student who has nothing to do but eat/sleep/lift all day.

-9 Day Routine - I like having my leg workouts split up into Quad and Hamstring dominant days, and I also like the emphasis on biceps/triceps while still incorporating compound movements. No dislikes for this routine either.

-8 Day Rotation - Very simliar to the 9 day routine, except there is a dedicated arm day, which is nice. No dislikes, but I prefer the 12 or 9 day routines to this one.

-4 Day Split - I like the concept of combining horizontal push with vertical pull and vice versa. Its an interesting twist to a basic Upper/Lower split. I also like having an extra day to hit smaller bodyparts (arms, traps, calves, and forearms). This routine can be adjusted to fit most schedules as long as you can get to the gym 4 times a week, so that is another plus for the busier lifter. The downside... you have to stick to a set schedule of only 4 workouts a week. For some people that might be a good thing, but for me its not.

-Push/Pull/Legs Split - I like this routine because it can be adjusted to fit anyone's personal schedule and recovery abilities. This is the routine I'm currently using, and I like hitting all pressing/pushing/leg muscles in one workout. The only downside is that the workouts can get quite long in order to get everything in. Also, strength/endurance levels can suffer towards the end of the workout.

-Upper/Lower Split - My least favorite routine by far... I don't recommend this to anyone interested in bb'ing. The workouts are extremely long and tiring... almost bordering on full body type sessions. Unless you can only hit the gym twice a week, I'd recommend something else.

[t-p-c]

great post big guy!

[W8isGR8]

Like Hola knows anything about bodybuilding, psssssssh.......

[TheCore]

I'm very curious about your diet Hola, have you posted it anywhere...?

Made some sweet progress in the last 3 years, keep it up!

[Hola Bola]

great post big guy!

Thanks.

Like Hola knows anything about bodybuilding, psssssssh.......

I just pretend to.

I'm very curious about your diet Hola, have you posted it anywhere...?

Made some sweet progress in the last 3 years, keep it up!

I haven't posted my current diet, but I'm in the process of leaning up so its right at 4,000 cals.

Great sig by the way... I thought you were talking about me.

[haiz69]

-12 Day Rotation - My most favorite routine by far... no dislikes at all. If I didn't have scheduling conflicts I'd be using it right now. This routine is perfect for the college student who has nothing to do but eat/sleep/lift all day.

Sounds perfect...Found my next routine. Thanks Hola!!!

[TheCore]

You change your diet up a lot? Or only change between a cutting and bulking diet? The only thing I really pay a lot of attention to is getting in my protein, than just eat a lot for the rest of the part...

I'm thinking of leaning up also, I'm mean, it is almost summer again

[Hola Bola]

Sounds perfect...Found my next routine. Thanks Hola!!!

Good deal. For an example of sets/reps check out my old workout log, however, its ultimately up to you. Same goes for exercise selections. Heres the link, PM me if you have any specific questions about it... http://forum.bodybuilding.com/showthread.php?t=675331

You change your diet up a lot? Or only change between a cutting and bulking diet? The only thing I really pay a lot of attention to is getting in my protein, than just eat a lot for the rest of the part...

I'm thinking of leaning up also, I'm mean, it is almost summer again

I adjust it every few weeks based on how I feel I'm progressing. For cutting I just eat smaller portions, and for bulking I tend to cheat more often. Other than that it stays pretty much the same. I definately think about what I eat all the time though, not just protein.

[TheCore]

Interesting, hope to see your Consolidated Diet Thread soon...

[Andalite]

great thread

[VikingMan]

Great thread Hola.

Could you clarrify your thoughts on set/rep schemes that you've used with your programs for those who haven't followed one of your journals?

[spirit3530]

Hola has a Q/A thread...

[USMARINE8152]

copied and saved to desktop. Good stuff here.

[t-p-c]

At what level of training do you think one should be at to take on one of these routines? I'm guessing these programs are not intended for the novice/intermediate?

[jwright715]

This thread is going into my favorites. Thanks Hola, ill definitely be looking at these.

[spirit3530]

6 months of consistent dedicated training and meal planning. Workouts may need adjusting based on personal recovery ability.

[nads786]

i was looking over your workout volume, and im wondering how much strength drop do you have from your first exercise to your second? I look at your volume and i believe i can use similar volume but my strength drops so quickly half way through the workout im almost using warm-up weights

example: flat db bench first exercise, 2 warmups, 3 worksets, and im using around 95pound dumbells, my second exercise incline db bench my working weight drops down to 70pound dumbells, and continues to drop

[W8isGR8]

Hola has a Q/A thread...

Let the hero worship begin!

[W8isGR8]

This reminds me of a t-nation article. You know, where no matter what is written everyone responds with "OMGZZ!!! This is the most brilliant article ever!! I can't wait, I'm starting this routine today!"

[mjw8204]

This reminds me of a t-nation article. You know, where no matter what is written everyone responds with "OMGZZ!!! This is the most brilliant article ever!! I can't wait, I'm starting this routine today!"

I know what you mean. T-Nation isn't the only place like that either.

[Iron Nima]

Upper/Lower and Full Body routines aren't supposed to take ages. The idea is that you used a few simple exercises and perhaps an isolation to work the entire body or upper/lower. It's meant to be less focused.

[W8isGR8]

Upper/Lower and Full Body routines aren't supposed to take ages. The idea is that you used a few simple exercises and perhaps an isolation to work the entire body or upper/lower. It's meant to be less focused.

Not when you're Hola Bola

[jon.jr]

The last word in splits, something to suit any schedule, awesome reference source, thanks Hola for taking the time to post this

[W8isGR8]

Hey Hola, would you reccomend these splits for a natural lifter?

[Lencho]

Upper/Lower and Full Body routines aren't supposed to take ages. The idea is that you used a few simple exercises and perhaps an isolation to work the entire body or upper/lower. It's meant to be less focused.

Non sequitur?

[razorsedgepit06]

Very nice post. thanks

[haiz69]

Good deal. For an example of sets/reps check out my old workout log, however, its ultimately up to you. Same goes for exercise selections. Heres the link, PM me if you have any specific questions about it... http://forum.bodybuilding.com/showthread.php?t=675331

Thank you. I might hit you up with questions. Thanks!!!!