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52 training programs

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Christian Guzman - Fitness Athlete

Christian Guzman's 4 Day Split, PPL

Category - Hypertrophy

Christian Guzman is an American amateur bodybuilder, fitness YouTuber, vlogger, and fitness entrepreneur who is regarded as one of the most widely recognized fitness personalities on the internet. Following his online success, he founded the fitness apparel brand Alphalete Athletics, which offers affordable but high quality 'athleisure' style fitness and lifestyle clothing that has been featured at international bodybuilding events such as BodyPower UK. He is also the owner and operator of the 'industrial-style' Alphalete Gym in Houston, Texas, through which he offers Summer Shredding Workout Plans. Moreover, he also launched the Up Energy Drinks brand, which was slapped two lawsuits by Uptime Sports Nutrition Inc. and Uptime Energy Inc in July 2017 over copyright infringement, but was allowed to run business following a few changes by the end of the year. Despite his successful businesses, he has not neglected his YouTube channel, and often collaborates with other fitness vloggers, most commonly featuring Steve Cook and Maxx Chewning. As of 2017, he has more than 740,000 subscribers on YouTube and more than 1,000,000 followers on Instagram.
Christian’s routine is what we might call a modern routine, not an old school routine. It focuses on compound exercises where you can work the most muscles in the same session. His planning has push days, pull days and leg days.In the case of Guzman, he has a day reserved for his shoulders. Being a Men’s Physique Competitor, aesthetics is the most important thing. If not for that, it is a modern routine of pull, push, legs.Usually a routine of this type is organized as follows: Pull Day – Push Day – Legs Day and start again. Let’s see his planning.

Created: 01/09/2023

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Joe Delaney - Fitness Athlete

Joe Delaney's Upper/Lower Program

Category - Hybrid

Joe Delaney is an online fitness trainer and sponsored athlete hailing from Britain. He propelled to fame across his Instagram and YouTube pages after sharing his fitness journey with others online.He started his fitness journey, after becoming impressed with the results his older brother had achieved in the gym. Soon enough, Joe began to follow in his brother’s footsteps.After several years of hard work and dedication training in the gym, Joe was able to build a great physique. After years of hard work, Joe had built an awesome physique, and because of this he became a sponsored athlete and social media celebrity.Eventually, Joe turned to online coaching as a way of having a positive influence in other people’s lives. By doing this, Joe could help his clients achieve the physique of their dreams. This is his story:Before FameBoth of his parents were fitness buffs and thus during his schooling years he was incredibly active in sports. Inspired his older brother's success, when he got to college he began weight training.TriviaNot only is he a certified personal trainer, but he also has a bachelor's degree in mathematics.Family LifeHis ex-girlfriend Gina Barrett surprised him by appearing in the second episode of Ex on the Beach.Associated WithBoth he and Helen Briggs were starting cast members on the fourth season of Ex on the Beach.
In this program you will see a lot of time RPE mentioned. So what is RPE?The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.0 – Nothing at all0.5 – Just noticeable1 – Very light2 – Light3 – Moderate4 – Somewhat heavy5 – Heavy67 – Very heavy8910 – Very, very heavyHOW TO PERFORM THIS PROGRAM?When you start following this working routine, the exercises from the first week should be done for 3 weeks (week 1, week 2 and week 3), the exercises from the second week should be done same for 3 weeks (week 5, week 6 and week 7) and the exercises from the third week should be done for 2 weeks (week 9, week 10). So you should probably deload or take it easy for week 4 and week 8.Rest is in seconds.LOWER BODY day after week 5 has different order of exercises. Click on TAB Week 5 to check the new order.ALL OTHER DAYS have same order of exercises however different repetitions/sets for different weeks.WHAT RPE SHOULD I DO?For this program, for all exercises you do:set 1: RPE = 7set 2: RPE = 8set 3: RPE = 8set 4: RPE = 8/9set 5: RPE = 9/10WHAT IS MR AND DS?MR stands for Maximum reps using the same weight as was used in the previous set.DS aka dropsets, descending sets, strip sets, the multi-poundage system the stripping method, triple-drops, down the rack, or running the rack is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.

Created: 01/09/2023

Fitness Documentation

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Milos Sarcev - Fitness Athlete

Milos Sarcev's Giant Sets

Category - Hypertrophy

BodybuilderPersonal infoNicknames Mishko (The Mind)Born January 17, 1964 (age 56) Bečej, SFR YugoslaviaHeight 5ft 9 in (175 cm)Weight 240 lb (109 kg)Professional careerBest win Mr.Universe 1989Born in Becej,Serbia,Milos is a professional bodybuilder known for his perfect proportion and aesthetics.Milos had always been a lover of fitness from an early age, taking part in soccer, basketball, karate, judo, aikido and swimming in high school. These sports led him into the gym, originally weight lifting simply to gain strength and improve his athletic ability. Milos' new fascination for the industry motivated him to learn the science behind bodybuilding. The Mind enrolled at the University of Novi Sad (Prehrambena Tehnologija), where he trained to become a Nutritional Specialist. This education would prove invaluable in his later years. After graduating from College, Milos was keen to put what he'd learned into action - he began testing numerous different training methods to optimize fat loss and muscle gains. By the age of 24, in 1988, the Serbian was on the way to achieving one of the greatest physiques in the world. It was at this point that he moved to America to chase his dream of earning his Pro Card. The Mind's first competition was the 1988 AAU Mr. Universe in the Light-Heavyweight category. Although he didn't win, he placed a very respectable 3rd, gaining experience and exposure in the industry. After his debut show, Milos stepped up his training in the gym, working hard to achieve his dream physique. A year later, he came back strong, winning the 1989 WPF Mr. Universe in the same category as his first. As well as taking home the trophy, Milos had earned his Pro Card, realizing his ambition of becoming a professional bodybuilder. The Mind's first competition as a pro was the 1991 Niagara Falls Pro Invitational, where he placed 4th. Over the course of the next 8 years, Milos appeared in over 50 shows, gaining more recognition for his hard work. By 2003, at the age of 39, the Serbian had become a legend in the sport. However, he wanted to give back to the sport and began training athletes. Following his retirement from competing, Milos became one of the greatest coaches in the world. He trained the likes of Flex Wheeler, Bob Paris, and Lee Labrada, guiding them to many successes.StatsHeight: 5 ft 11 in (180 cm)Off Season Weight: 260 pounds (118 kg)Competition Weight: 240 pounds (109 kg)Upper Arm Size: 21 in (53 cm)Chest Size: 55 in (140 cm)Thigh Size: 30 in (76 cm)Waist Size: 31 in (79 cm)Competitive Record ( 72 ) Milos Sarcev holds the for most pro competitions.2001 Night of Champions XXIII - 10th2001 Toronto Pro - 7th1999 IFBB Grand Prix England -- 5th1999 IFBB Joe Weiders Pro World -- 5th1999 IFBB Mr. Olympia -- 10th1999 IFBB Toronto Pro Invitational -- 2nd1999 IFBB Night of Champions -- 5th1999 IFBB Ironman Pro Invitational -- 2nd1999 IFBB Arnold Classic -- 5th1997 IFBB Canada Pro Cup -- 1st1997 IFBB Grand Prix Czech Republic -- 8th1997 IFBB Grand Prix England -- 8th1997 IFBB Grand Prix Finland -- 8th1997 IFBB Grand Prix Germany -- 7th1997 IFBB Grand Prix Hungary -- 7th1997 IFBB Grand Prix Russia -- 7th1997 IFBB Grand Prix Spain -- 9th1997 IFBB Night of Champions -- 2nd1997 IFBB Mr. Olympia -- 10th1997 IFBB Toronto Pro International -- 1st1996 IFBB Canada Pro Cup -- 3rd1996 IFBB Florida Pro Invitational -- 3rd1996 IFBB Night of Champions -- 4th1995 IFBB Niagara Falls Invitational -- 4th1995 IFBB Houston Pro Invitational -- 5th1995 IFBB Canada Pro Cup -- 3rd1995 IFBB Night of Champions -- 6th1994 IFBB Grand Prix France -- 6th1994 IFBB Grand Prix England -- 8th1994 IFBB Grand Prix Germany -- 4th1994 IFBB Grand Prix Spain-- 4th1994 IFBB Grand Prix Italy -- 4th1994 IFBB Mr. Olympia -- 13th1993 IFBB Pittsburgh Pro Invitational -- 3rd1993 IFBB Mr. Olympia -- 11th1993 IFBB Night of Champions -- 5th1993 IFBB Niagara Falls Invitational -- 3rd1993 IFBB Chicago Pro Invitational -- 3rd1993 IFBB Grand Prix England -- 5th1993 IFBB Grand Prix Finland -- 3rd1993 IFBB Grand Prix Spain -- 3rd1992 IFBB Pittsburgh Pro Invitational -- 4th1992 IFBB Niagara Falls Invitational -- 4th1992 IFBB Chicago Pro Invitational -- 5th1992 IFBB Ironman Pro Invitational-- 6th1992 IFBB Arnold Classic -- 8th1992 IFBB Night of Champions -- 5th1992 IFBB Grand Prix England-- 8th1992 IFBB Grand Prix Spain -- 10th1992 IFBB Grand Prix Germany -- 10th1992 IFBB Grand Prix Italy -- 10th1991 IFBB San Jose Pro Invitational -- 3rd1991 IFBB Grand Prix Finland -- 4th1991 IFBB Grand Prix Denmark-- 5th1991 IFBB Grand Prix England -- 9th1991 IFBB Grand Prix Switzerland -- 6th1991 IFBB Grand Prix Italy -- 7th1991 IFBB Grand Prix Spain -- 7th1991 IFBB Niagara Falls Invitational -- 4th1991 IFBB Night of Champions -- 11th1989 Mr. Universe -- 1st1987 European Championship -- 2nd1987 Mr. Yugoslavia -- 1st1986 Mr. Yugoslavia -- 1st
What does 3010 mean? 3010 is a tempo, example using a Bench Press with a 3010 tempo as an example: 3 - Take 3 seconds to lower the barbell to your chest (eccentric phase) 0 - Do not pause with the weight resting on your chest, repeat till you get 10 reps with the tempo: 3-0-1-0-3-0-1-0-3-0Days: Chest/Back, Legs, Arms (Note: Rest is 10 seconds between exercises, then 2 minutes at the end of each round, then repeat for 3 rounds total - REPEAT 3 ROUNDS)

Created: 01/09/2023

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