Get a Lean Body Now: the Cycling Principle

In this article, I want to provide you with the first four weeks of an 8-week training plan that will put you on the fast track to bodybuilding results. Before I show the actual routine however, I will briefly cover some training principles.

Training Principles

A big problem encountered by bodybuilders and fitness enthusiasts is the fact that they plateau (stop making gains) after a few weeks of using a specific bodybuilding program. The way to fix that is to make use of the cycling principle, which is the principle that forms the basis of my successful Body Re-Engineering program.

The routines of my Body Re-Engineering program change in an orderly manner that takes the body to the brink of overtraining, and then allows it to recover, and thus overcompensate (grow) in response to the stress. These changes are what the cycling principle is all about.

The Cycling Principle is the key to consistent and rapid increases in muscle mass and strength for the bodybuilder. This principle states that in order for the body to respond optimally, it cannot be trained in the same manner all the time and that the best way to make the body respond is through the correct variation of exercises, volume (number of sets times number of reps), intensity (how heavy the weight is), and rest periods between sets.

Workout parameters are going to be determined by the phase of the program you are in. There are going to be three phases for this program. The first week will be an "Active Recovery Phase". In this phase you will only train with weights twice a week on a full body routine before you start the next phase which will be called the "Loading Phase". The "Loading Phase", which is four weeks in duration, is going to be a high volume phase with short rest between sets. Training volume gradually increases over the course of these weeks in order to stress the body almost to the point of overtraining.

Then the next three weeks are going to be a higher intensity/lower volume phase (heavier weights) with longer periods of rest between sets. This phase is called the "Growth Phase", as volume is reduced but weights are increased in order to let the body catch up and super compensate (grow muscle size and strength).

Training Program

Here are the first five weeks of my proposed 8-week plan.

Week 1: Active Recovery

Monday

Incline Dumbbell Press 3 sets of 13-15 reps (60 second rest)
Wide Grip Pull-downs or Pull-Ups 3 sets of 13-15 reps (60 second rest)

Dumbbell Upright Rows 3 sets of 13-15 reps (60 second rest)

Concentration Curls 3 sets of 13-15 reps (60 second rest)

Triceps Pushdowns 3 sets of 13-15 reps (60 second rest)

Superset:
Leg Press 3 sets of 13-15 reps (no rest)

Calf Press 3 sets of 15-20 reps (60 second rest)

Superset:
Lying Leg Curls 3 sets of 13-15 reps (no rest)

Bicycle crunches 3 sets of 10-25 reps per side (60 second rest)

Wednesday

Cardio:
Elliptical Machine, Treadmill or Stationary Bike
30 minutes at target heart rate

Note: Work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.

Thursday

Incline Barbell Press 3 sets of 13-15 reps (60 second rest)

Low Pulley Rows or One Arm Rows 3 sets of 13-15 reps (60 second rest)

Dumbbell Lateral Raises 3 sets of 13-15 reps (60 second rest)

Incline Hammer Curls 3 sets of 13-15 reps (60 second rest)

Triceps Dips 3 sets of 13-15 reps (60 second rest)

Superset:
Dumbbell Lunges 3 sets of 13-15 reps (no rest)

Seated Calf Raises 3 sets of 15-20 reps (60 second rest)

Superset:
One Legged Lying Leg Curls 3 sets of 13-15 reps (no rest)

Bicycle Crunches 3 sets of 10-25 reps per side (60 second rest)

Saturday and Sunday

Cardio:
Elliptical Machine, Treadmill or Stationary Bike
30 minutes at target heart rate

Note: Work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.

Weeks 2 & 3: Loading Phase

Monday:

Legs
Superset:
Squats (Close Stance) 3 sets of 8-12 reps (no rest)

Squats (Wide Stance) 3 sets of 8-12 reps (90 second rest)

Walking Lunges 3 sets of 20 steps per leg (90 second rest)

Leg Extensions 3 sets of 15 reps (1 minute rest)

Single Legged Lying Leg Curls 3 sets of 10-15 reps (1 minute rest)

Lying Leg Curls (Toes In) 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Tuesday: Chest, Back & Calves

Incline Dumbbell Bench Press 3 sets of 8-12 reps (1 minute rest)

Wide Grip Pull-ups to Front 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Chest Dips 3 sets of 8-12 reps (1 minute rest)

Chin-ups with reverse grip 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Bench Press 3 sets of 8-12 reps (1 minute rest)

One Arm Rows 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Modified Superset:
Calf Press (Toes In) 3 sets of 8-20 reps (15 sec rest)

Calf Press (Toes Straight) 3 sets of 8-20 reps (30 sec rest)

Cardio:
Elliptical Machine, Treadmill or Stationary Bike
30 minutes at target heart rate

Note: Work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.

Wednesday: Shoulders and Arms

Lateral Raises 3 sets of 8-12 reps (1 minute rest)

Military Press 3 sets of 8-12 reps (1 minute rest)

Bent Over Lateral Raises 3 sets of 8-12 reps (1 minute rest)

Note: The above 3 exercises can be performed as a tri-set optionally by eliminating the rest period after the first and second exercise.

Incline Curls 3 sets of 8-12 reps (1 minute rest)

Incline Hammer Curls 3 sets of 8-12 reps (1 minute rest)

Triceps Pushdowns 3 sets of 8-12 reps (1 minute rest)

Note: The above 3 exercises can be performed as a tri-set optionally by eliminating the rest period after the first and second exercise.

Lying Dumbbell Triceps Extensions 3 sets of 8-12 reps (1 minute rest)

Concentration Curls 3 sets of 8-12 reps (1 minute rest)

Triceps Dips 3 sets of 8-12 reps (1 minute rest)

Note: The above 3 exercises can be performed as a tri-set optionally by eliminating the rest period after the first and second exercise.

Thursday: Abs and Cardio

Tri-Set:
Hanging or Lying Leg Raises 3 sets of 10-25 reps (no rest)

Bicycle Crunches 3 sets of 10-25 reps (no rest)
Rope Crunches 3 sets of 10-25 reps (1 minute rest)

Cardio:
Elliptical Machine, Treadmill or Stationary Bike
30 minutes at target heart rate

Note: Work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.

Friday: Legs

Leg Extensions 4 sets of 8-12 reps (1 minute rest)
Wide Stance Squats 4 sets of 8-12 reps (1 minute rest)

Superset:
Seated Leg Curls (Toes In) 3 sets of 8-12 reps (no rest)

Dumbbell Stiff Legged Dead-lifts 3 sets of 10-15 reps (90 second rest)

Superset:
Seated Calf Raises (Toes In) 3 sets of 8-20 reps (no rest)

Seated Calf Raises (Toes Out) 3 sets of 8-20 reps (1 minute rest)

Saturday: Upper Body

Incline Bench Press 3 sets of 8-12 reps (1 minute rest)

Chin-ups with Reverse Grip 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Chest Dips 2 sets of 8-12 reps (1 minute rest)

One Arm Dumbbell Row or Low Pulley Rows 2 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Upright Rows 3 sets of 8-12 reps (1 minute rest)

Dumbbell Curl 3 sets of 8-12 reps (1 minute rest)

Triceps Pushdowns 3 sets of 8-12 reps (1 minute rest)

Note: The above 3 exercises can be performed as a tri-set optionally by eliminating the rest period after the first and second exercises.

Cardio:
Elliptical Machine, Treadmill or Stationary Bike
30 minutes at target heart rate

Note: Work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.

Sunday: Abs and Cardio

Tri-Set:
Hanging or Lying Leg Raises 3 sets of 10-25 reps (no rest)

Bicycle Crunches 3 sets of 10-25 reps (no rest)

Rope Crunches 3 sets of 10-25 reps (1 minute rest)

Cardio:
Elliptical Machine, Treadmill or Stationary Bike
30 minutes at target heart rate

Note: Work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.

Weeks 4 & 5

Monday:

Legs
Superset:
Squats (Close Stance) 4 sets of 8-12 reps (no rest)

Squats (Wide Stance) 4 sets of 8-12 reps (90 second rest)

Walking Lunges 4 sets of 20 steps per leg (90 second rest)

Superset:
Leg Press (Wide Stance) 3 sets of 8-12 reps (no rest)

Leg Press (Close Stance) 3 sets of 8-12 reps (90 second rest)

Leg Extensions 4 sets of 15 reps (1 minute rest)

Superset:
Single Legged Lying Leg Curls 4 sets of 10-15 reps (no rest)

Lying Leg Curls (Toes In) 4 sets of 8-12 reps (1 minute rest)

Tuesday: Chest, Back, and Calves

Incline Dumbbell Bench Press 3 sets of 8-12 reps (1 minute rest)

Wide Grip Pull-ups to Front 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Chest Dips 3 sets of 8-12 reps (1 minute rest)

Chin-ups with reverse grip 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Bench Press 3 sets of 8-12 reps (1 minute rest)

One Arm Rows 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

T-Bar Rows 3 sets of 8-12 reps (1 minute rest)

Flyes 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Modified Superset:
Calf Press (Toes In) 4 sets of 8-20 reps (15 sec rest)

Calf Press (Toes Straight) 4 sets of 8-20 reps (30 sec rest)

Cardio:
Elliptical Machine, Treadmill or Stationary Bike
30 minutes at target heart rate

Note: Work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.

Wednesday: Shoulders and Arms

Upright Rows 3 sets of 8-12 reps (1 minute rest)

Lateral Raises 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Military Press 3 sets of 8-12 reps (1 minute rest)

Bent Over Lateral Raises 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Incline Curls 4 sets of 8-12 reps (1 minute rest)

Incline Hammer Curls 4 sets of 8-12 reps (1 minute rest)

Triceps Pushdowns 3 sets of 8-12 reps (1 minute rest)

Note: The above 3 exercises can be performed as a tri-set optionally by eliminating the rest period after the first and second exercise.

Lying Dumbbell Triceps Extensions 4 sets of 8-12 reps (1 minute rest)

Triceps Dips 4 sets of 8-12 reps (1 minute rest)

Concentration Curls 3 sets of 8-12 reps (1 minute rest)

Note: The above 3 exercises can be performed as a tri-set optionally by eliminating the rest period after the first and second exercise.

Cardio:
Elliptical Machine, Treadmill or Stationary Bike
30 minutes at target heart rate

Note: Work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.

Thursday: Abs and Cardio

Tri-Set:
Hanging or Lying Leg Raises 4 sets of 10-25 reps (no rest)

Bicycle Crunches 4 sets of 10-25 reps (no rest)

Rope Crunches 4 sets of 10-25 reps (1 minute rest)

Cardio:
Elliptical Machine, Treadmill or Stationary Bike
30 minutes at target heart rate

Note: Work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.

Friday: Legs

Walking Lunges 3 sets of 20 steps per leg (90 second rest)

Leg Extensions 3 sets of 15 reps (1 minute rest)

Triset:
Leg Press (Close Stance) 3 sets of 8-12 reps (no rest)

Leg Press (Medium Stance) 3 sets of 8-12 reps (no rest)

Leg Press (Wide Stance) 3 sets of 8-12 reps (90 second rest)

Superset:
Seated Leg Curls (Toes In) 3 sets of 8-12 reps (no rest)

Dumbbell Stiff Legged Dead-lifts 3 sets of 10-15 reps (90 second rest)

Superset:
Seated Calf Raises (Toes In) 3 sets of 8-20 reps (no rest)

Seated Calf Raises (Toes Out) 3 sets of 8-20 reps (1 minute rest)

Cardio:
Elliptical Machine, Treadmill or Stationary Bike
30 minutes at target heart rate

Note: Work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.

Saturday: Upper Body

Incline Bench Press 4 sets of 8-12 reps (1 minute rest)

Chin-ups with Reverse Grip 4 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Chest Dips 3 sets of 8-12 reps (1 minute rest)

One Arm Dumbbell Row or Low Pulley Rows 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Military Press 3 sets of 8-12 reps (1 minute rest)

Bent Over Lateral Raise 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Dumbbell Curl 3 sets of 8-12 reps (1 minute rest)

Triceps Pushdowns 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Hammer Curls 3 sets of 8-12 reps (1 minute rest)

Close Grip Bench Press 3 sets of 8-12 reps (1 minute rest)

Note: The above 2 exercises can be performed as a superset optionally by eliminating the rest period after the first exercise.

Cardio:
Elliptical Machine, Treadmill or Stationary Bike
30 minutes at target heart rate

Note: Work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.

Sunday: Abs and Cardio

Tri-Set:
Hanging or Lying Leg Raises 3 sets of 10-25 reps (no rest)

Bicycle Crunches 3 sets of 10-25 reps (no rest)

Rope Crunches 3 sets of 10-25 reps (1 minute rest)

Cardio:
Elliptical Machine, Treadmill or Stationary Bike
30 minutes at target heart rate

Note: Work hard and try to bring your heart rate from 75% to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max. Try to get better at the activity and burn more calories every time you do it.

Make sure to check back soon for the proper nutrition and supplementation that you should use to get the most of this training system!