Mr. Olympia Bodybuilding Build
Patriot Performance
BodybuildingThe Mr. Olympia Bodybuilding Build program is mostly a 6 on 1 off periodized program that emphasizes all muscle groups to avoid imbalances in your physique development. Within this program, you will find the proper balance of training volume and frequency to optimize muscle protein synthesis, recovery, and ensures you're growing bigger and stronger each step of the way.
With our periodized methods focused on building volume, strength, varying exercise selection, and emphasis on proper delaods/recovery weeks you will be sure to pack on the size you are looking for!
In the words of Arnold Schwarzenegger, "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
Circuit
A
Warm up - 5 to 10 mins on treadmill - Miniband hip warm up - 2 sets of 10 lying glute bridge - 6 Worlds greatest - 3 inch warms
B
Back Squat
4 x 12
C
Front Squat
3 x 8
D
Barbell RDL
4 x 12
E
Leg Extension
3 x 25
F
Lying Leg Curl
3 x 25
G
Standing calve raises
25, 20, 15, 12
Circuit
A
Warm up - - 5 Inch warm to 5 push ups - 10 Shoulder internal + external rotation - 2 x 12 floor press - 2 x 8 pull ups
B
Bench Press
4 x 12
C
Incline DB Bench Press
3 x 8
D
Incline cable flys
3 x 12
E
DB Shoulder Press
3 x 12
F
DB Skull Crushers
4 x 15
G
Tricep Pushdown
4 x 12
Circuit
A
Warm up - - 2 x 12 inverted rows - 5 worlds greatest - 5 inch warms - 2 x 10 banded pull aparts
B
Lat Pulldown
4 x 12
C
1-Arm DB Row
4 x 8
D
Cable Face Pull
25, 20, 15, 12
E
Pull-Up
2 x MAX
F
Bicep Curls - Incline Bench
4 x 12
G
Hammer Curl
15, 15, 12, 12
Circuit
A
Warm up - 5 - 10 min treadmill - 10 RDL's 5 each side - 2 x 10 Bench supported SL hip thrust - 10 Walking hip hinge 5 ea side
B
DeadLift
4 x 12
C
Death March - DB
3 x 16
D
GHD - Hams & Glutes
3 x 8
E
GHD - back extension
12, 10, 8
F
Lying Leg Curl
3 x 12
G
Standing calve raises
2 x 12
Circuit
A
Warm up - - 5 inch warm 5 push ups - 2 x 8 floor press - 2 x max pull up - 2 x 10 shoulder internal / external rotation
B
Shoulder Pre-Hab
3 x 6
C
Incline DB Bench Press
3 x 12
D
Bent Over DB Row
3 x 12
E
GHD Sit Up
25, 20, 15
F
Pull-Up
2 x 10
G
Cable Face Pull
2 x 12
Circuit
A
Warm up - 5 min treadmill
B
DB Overhead Tricep Extension
4 x 15
C
Bicep curl - Behind the back
4 x 12
D
DB Lateral Raise
25, 20, 15, 12
E
Rear Delt Flyes
2 x 12
F
Half kneel Pallof Press - Core Stability
4 x 10
G
1/2 Turkish Get Up
15, 15, 12, 12
Ariel Hernandez, MS, CSCS
Strength and conditioning coach with a passion for enhancing human performance. 8 years of experience, in multiple disciplines, currently coaching military athletes achieve a higher level of performance.
Don't waste your time with suboptimal programs. Let us streamline the process and guide you towards your muscle building goals!
Get Mr. Olympia Bodybuilding Build
Kushal Sekhon
Marine & Kinesiology Student
Verified Athlete"I used to follow the typical fitness influencer training plans, and I would always get the same results... Little to none. Ariel's programming really helped me break through plateaus to continue my muscle and strength building. Would recommend 10/10. "
