Mr. Olympia Jr. Bodybuilding Prep
Patriot Performance
BodybuildingThis Mr. Olympica Jr. Bodybuilding Prep is an 8-week 3 on 1 off push-pull-legs split that ensures you're building a proper foundation to take on the next challenge in your bodybuilding journey. We have tailored this program to ensure the proper amount of volume, frequency, and exercise selection to provide you the optimal amount of muscle stimulus to effectively grow.
This program is best served when paired with our follow-up Mr. Olympia Bodybuilding Build program.
Let the Gains Begin! And remember - "Train insane or remain the same".
A
Bench Press
3 x 12
B
Incline DB Bench Press
3 x 15
C
Cable Flys Series - Upper / Lower
15, 15, 20, 20
D
Tricep Kickback
3 x 15
E
Tricep Pushdown
3 x 25
F
Dips
2 x MAX
Circuit
G
15 min Stair Master
A
1-Arm DB Row
3 x 15
B
Lat Pulldown
3 x 15
C
Seated Cable Row
3 x 15
D
Cable Face Pull
4 x 25
E
Bicep Curls - Incline Bench
3 x 15
F
Bicep curl - Behind the back
3 x 15
G
Alternating DB Hammer Curl
3 x 20
Circuit
H
15 min incline treadmil at 3mph pace
A
Goblet Squat
3 x 15
B
Leg Press
3 x 20
C
Leg Extension
3 x 25
D
Lying Leg Curl
3 x 15
E
Walking Lunges
3 x 24
F
Calve Raise - Standing Barbell
3 x 25
Circuit
G
15 min Incline treadmill 3mph pace
A
DB Military Press
3 x 15
B
Single Arm DB Incline Bench Press
3 x 15
C
Standing Arnold Press
3 x 15
D
DB Lateral Raise
3 x 20
E
DB Skull Crusher
3 x 15
F
Tricep Overhead Cable Extension
3 x 20
Circuit
G
15 mins Cardio
A
Lat Pulldown
3 x 15
B
Bent Over Row
3 x 15
C
Seated Cable Row
3 x 15
D
1-Arm DB Row
3 x 15
E
Cable Face Pull
3 x 20
F
Bicep Curls - Incline Bench
3 x 12
G
Hammer Curl
3 x 12
Circuit
H
15 min Cardio
A
Barbell RDL
3 x 12
B
DB Deadlift
3 x 15
C
Lying Leg Curl
3 x 25
D
Leg Extension
3 x 15
E
Calve Raise - Seated
3 x 25
Circuit
F
15 min Stair Master
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.
Quit wasting time with non-structured programs that are full of fluff. Get started on your muscle building journey the right way.
Get Mr. Olympia Jr. Bodybuilding Prep
