Taylor’s Training Page

Trainer: Taylor

Highlights:

Mediterranean Diet
Business Lifestyle
High-Volume Bodybuilder
Always traveling
Married Life

Email: Taylor@fitnesshabits.com

Phone: (401)499-9665

High-volume Bodybuilding is the exact program I follow to keep myself lean and gaining muscle year-round.

“classic bodybuilding” is the same program with a little less volume and some adapted movements if you’re just starting out. There’s no need to overdo it. Take advantage of your “newbie gains” and leave room to progress down the road.

Choose your program and let’s get started!

High volume bodybuilding

Classic Bodybuilding

High Volume Bodybuilding

High Volume Split with Time Under Tension Tempo!

Tempo:

First number stands for the eccentric movement- the negative

Second Number represents the stretch- the hold at the bottom of the rep

Third number represents the concentric portion of the movement

Fourth number represents the contraction at the top

X -Represents an explosive push!

Example

Barbell Bench Press (0:2:X:2)

0 second negative (down), 2 second hold at the bottom, Explosive push up, 2 second hold at top

Chest-Tri-Light Back

Incline DB Press- 6 sets of 10 (0:2:0:2)

Flat Barbell Bench- 3 sets of 8 (4:0:0:0)

Flat Dumbbell Hex Press/ DB Fly-4 sets of 6 (8:0:0:0)

Pec Deck Fly- 4 sets of 20

DB overhead tricep Extension- 6 sets of 10 (0:2:0:2)

Incline Bench Skull Crushers- 3 sets of 8 (4:0:0:0)

Close Grip Bench/V Bar Push Down- 4 sets of 6 (8:0:0:0)

Rope Pushdowns- 4 sets of 20

Lat Pulldown- 3 sets of 15

Barbell Row- 3 sets of 10

Legs-Calves

Barbell Pin Squat- 6 sets of 10 (0:2:0:2)

Close Stance Leg Press- 3 sets of 8 (4:0:0:0)

Hack Squat- 4 sets of 6 (8:0:0:0)

Leg Extension- 4 sets of 20

DB Lunges- 3 sets of 8

Smith Machine Calf Raise- 5 sets of 30 (0:2:0:2)

Seated Calf Raise- 3 sets of 8 (4:0:0:0)

Standing Calf Raise- Bodyweight- 3 sets of 50

REST!!

REST~ RECOVER ~ STRETCH~ HYDRATE

Back-Traps-Biceps

Barbell Rack Pulls-6 sets of 10 (0:2:0:2)

Reverse Grip Lat Pulldown-3 sets of 8 (4:0:0:0)

V Grip Cable Row-4 sets of 6 (8:0:0:0)

Straight Arm Pulldown- 4 sets of 20

Seated DB Curls/DB Hammer Curls- 6 sets of 10 (0:2:0:2)

Rope Hammer Curls- 3 sets of 8 (4:0:0:0)

Seated DB Shurgs-4 sets of 20

Behind back Flat Bar Cable Shrug- 3 sets of 15

Shoulders-Abs

DB Shoulder Press- 6 sets of 10 (0:2:0:2)

Cable Single Arm Side Raises- 3 sets of 8 (4:0:0:0)

Machine Shoulder Press- 4 sets of 6 (8:0:0:0)

DB Side Lateral Raises- 4 sets of 20

Rear Delt Cable Fly- 3 sets of 15 (4:0:1:0)

Standing Cable Crunch- 6 sets of 10 (0:2:0:2)

Leg Raises- 3 sets of 8 (4:0:0:0)

Seated V Twists- 4 sets of 20

Planks- 3 sets of 1 Minute

Biceps-Triceps

Barbell Curls-6 sets of 10 (0:2:0:2)

D Grip Cable Pushdown-3 sets of 8 (4:0:0:0)

Machine Preacher Curl - 4 sets of 6 (8:0:0:0)

V Bar Pull down- 4 sets of 20

DB Skull Crusher- 6 sets of 10 (0:2:0:2)

Rope Hammer Curl-3 sets of 8 (4:0:0:0)

Reverse Grip Curl-4 sets of 20

Single Arm Cable Tri Kickback-3 sets of 15

REST!!

REST~ RECOVER ~ STRETCH~ HYDRATE

Classic Bodybuilding

Taylor's Home

Chest-Biceps

Low Cable Fly- 3 sets of 30

Alternating Arm Incline Dumbbell Bench- 12,10,8,8

Flat Bench Press- 4 sets of 8

Floor Dumbbell Press- 6,8,10,12

High Cable Fly- 3 sets of 15

Seated Barbell Curls- 3 sets of 30

Rope Hammer Curls- 12,10,8,8

Incline Bench Dumbbell Curls- 4 sets of 8

Legs-Calves

Leg Extension-3 sets of 30

Pin Squat (inside shoulder width)- 12,10,8,8

Leg Press (Shoulder Width)- 4 sets of 8

Hack Squat- 6,8,10,12

Adductor Machine-3 sets of 15

Leg Extension again-3 sets of 8

Leg Press Calf Extension-10,8,6,6

Seated Calf Raise-3 sets of 30

Bodyweight Calf Raise- 3 sets to failures

Active Rest Day

Active Rest- Mobility- Stretching- Cardio

Back-Triceps

Reverse Grip Lat Pull Down-3 sets of 30

D Grip Lat Pulldown-12,10,8,8

V bar Lat pulldown-4 sets of 8

Incline Bench DB Row- 6,8,10,12

V Bar Pushdown- 3 sets of 15

Incline Barbell Skull crusher- 3 sets of 30

Rope Overhead Tri Extension- 12,10,8,8

Shoulders-Traps

DB Side Lateral Raises- 3 sets of 30

Barbell Seated Military Press-12,10,8,8

DB Arnold Press-4 sets of 8

Cable Extension Front Raise-6,8,10,12

Standing Cable Rear Delt Fly- 3 sets of 15

Reverse Pec Deck Fly-3 sets of 30

Barbell Shrugs- 3 sets of 30

Cable Shrugs Behind Back- 12,10,8,8

Dumbbell Shrugs-10,8,6,6

Abs-Calves-Forearms

Hanging Leg Raises -15,12,10,8

Seated Oblique Twists- 3 sets of 25 each side

Plank- 3 sets of 1 minute each

Seated Calf Raise 3 sets of 12

Seated Calf Raise 3 sets of 20

Single Leg Dumbbell Calf Raise3 sets of 12

Barbell Wrist Curls 3 sets of 20

Barbell Reverse Wrist Curls- 3 sets of 12

Active Rest

Active Rest- Mobility- Stretching- Cardio

Texts with any questions!