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Start This Plan

High Intensity Bodybuilding

6 Weeks

Start This Plan

High Intensity Bodybuilding

6 Weeks

High Intensity Bodybuilding

6 Weeks

Workout Goals

Sunday
Monday
Wednesday
Thursday

Chest & Back

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

A) Complete 8 Sets. Start your 10 reps at about 50% of your max, increase every set reaching about 80-85% of your 4 rep max or heavier if you can!

B) 5 Sets:
8 Burpees
8 Dumbbell Bench Press
8 Gorilla Rows
-1 Minute rest between sets

Go as heavy as you can!

C) Complete 8 Sets just like you did for the Bench press

D) 6 Minute As Many reps as possible:
6 Deadlifts using final weight from your 4 reps max
10 Push Ups

Adjust weight so that you can keep moving on the workout!

	Exercise	Sets	Distance	Reps	Weight	Rest
	Bench Press Chest / Beginner	Bench Press 8 sets, 10,10,8,8,6,6,4,4 reps, 01:30 rest	8		10,10,8,8,6,6,4,4	--	01:30
Percentage of Bench Press 1-Rep Max: Set 1: 50%, Set 2: 55%, Set 3: 65%, Set 4: 70%, Set 5: 75%, Set 6: 80%, Set 7: 85%, Set 8: 90% Start your 10 reps at about 50% of your max, increase every set reaching about 80-85% of your 4 rep max or heavier if you can!
Notes for Block A Go through the workouts at a good pace but don't rush. Once you complete the superset rest 1 minutes.							5 rds
	Burpee Quads / Intermediate	Burpee 5 sets, 8 reps	5		8		--:--	5 rds
	Dumbbell Bench Press Chest / Beginner	Dumbbell Bench Press 5 sets, 8 reps	5		8	--	--:--	5 rds
	Gorilla Row	Gorilla Row 5 sets, 16 reps	5		16	--	--:--	5 rds
	REST	REST 5 sets, 00:01:00	5	00:01:00			--:--	5 rds
Post your weights you used on the dumbbells. Goals is to transition between movements quickly while going as heavy as you can. Rest 1 minute between sets.
	Deadlift Hamstrings / Intermediate	Deadlift 8 sets, 10,10,8,8,6,6,4,4 reps, 01:30 rest	8		10,10,8,8,6,6,4,4	--	01:30
Same as the bench. Start at around 50% of your 10 rep and increase weight every set getting to 80-85% of your 4 rep on the last set or heavier if possible!
Notes for Block C Goal is to complete as many sets as you can in the 6 Minutes!							1 rds for 06:00
	Deadlift Hamstrings / Intermediate	Deadlift 1 sets, 6 reps	1		6	--	--:--	1 rds for 06:00
Use 50% of your final set on the deadlift of your 4 Rep.
	Push-Up Chest / Beginner	Push-Up 1 sets, 10 reps	1		10		--:--	1 rds for 06:00
Do as many sets as you can in the 6 Minutes!

normal
superset
alternate
circuit

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Scoring: Load

Workout Plan Summary

Zeus Method's High-Intensity Bodybuilding program. This dynamic and empowering training regimen is specifically designed to transform your physique by combining the principles of classic bodybuilding with modern high-intensity techniques. Get ready to elevate your strength, enhance muscle definition, and achieve extraordinary results. Our guided workouts and detailed coaching will lead you on a path to sculpt your dream physique with unmatched intensity and determination. Discover the power of high-intensity bodybuilding, exclusively with Zeus Method.

Shoulder & Arms

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 2

A) Every Minute on the minute until failure:
5 Shoulder press starting at empty bar adding 10 to 5 pounds every minute.
Record your top 5 rep weight

B) Once you fail start at weight you failed and perform 3 Push Press adding 10/5 pounds every minute on the minute until failure.
Record your top 3 Rep weight

C) 4 Suopersets:
7 Hang Cleans as heavy as you can go
7 Push Press as heavy as you can go
7 Renegade Rows with no push up
-1:30 second rest between sets

D) 2 Sets:
Minute 1 performa as many hammer curls as possible
Minute 2 perform as many dips as possible. Can you a chair, rings, bar, or object
-rest 1 minute and then repeat again

Post total reps in the comments

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for Block Shoulder Press and Push Press Maxes
	Shoulder Press	Shoulder Press 1 sets, 5 reps00:01:00	1	00:01:00	5	--	--:--
Start with an empty barbell. Every Minute on the minute until failure: 5 Shoulder press starting at empty bar adding 10/5 pounds every minute. Once you fail start at weight you failed and perform 3 Push Press adding 10/5 pounds every minute on the minute until failure. Record your top 5 reps
	Push Press Shoulders / Beginner	Push Press 1 sets, 3 reps00:01:00	1	00:01:00	3	--	--:--
Start at where you just failed on your shoulder press, now perform 3 push press in the same fashion. Once you fail inside the minute you are done. Record your top weight for 3 reps.
Notes for Block B Perform the movements back to back as a superset with no rest. Once Completed rest as needed until you are ready to hit the next set hard. Increase weight if you want and record your heaviest weight.							4 rds
	Alternating Dumbbell Hang Cleans	Alternating Dumbbell Hang Cleans 4 sets, 7 reps	4		7	--	--:--	4 rds
	Dumbbell Push Press	Dumbbell Push Press 4 sets, 14 reps	4		14	--	--:--	4 rds
	Renegade Row No Push Ups	Renegade Row No Push Ups 4 sets, 7 reps	4		7	--	--:--	4 rds
	REST	REST 1 sets, 00:01:30	1	00:01:30			--:--	4 rds
Notes for Block C Perform as many reps as you can minute one for the curls using a weight that will be challenging but you can get at least 20-30 Reps with. Immediately at the start of the next minute do dips on any object you have so you can do at least 20. Rest 1 minute between sets. REPEAT again!							2 rds for 03:00
	Hammer Curl Biceps / Beginner	Hammer Curl 2 sets, MAX reps00:01:00	2	00:01:00	MAX	--	--:--	2 rds for 03:00
	Bench Dip Triceps / Beginner	Bench Dip 2 sets, MAX reps00:01:00	2	00:01:00	MAX		--:--	2 rds for 03:00
	REST	REST 2 sets, 00:01:00	2	00:01:00			--:--

normal
superset
alternate
circuit

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Scoring: Load

Workout Plan Summary

Legs

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 3

Every 2 Minutes x 6 Sets:
10 Right Leg Split Squat
10 Left Leg
*build up in weight each set. This should get challenging

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Split Squat	Split Squat 6 sets, 10 reps00:02:00	6		00:02:00	10	--	--:--
Perform 10 reps on the left leg then 10 reps on the right leg starting a new set every 2 minutes.

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Split Squat

6 sets, 10 reps00:02:00

00:02:00

--:--

normal
superset
alternate
circuit

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Scoring: Load

Workout Plan Summary

Lunges

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 4

4 Sets:
14 Jumping Lunges holding weights at the side 45/30’s or a challenging weight
12 Jump Squats NO WEIGHT
10 Squats with weight on shoulders
-1:30 second rest between sets

	Exercise	Sets	Distance	Reps	Weight	Rest
	Jumping Lunge	Jumping Lunge 4 sets, 7 reps	4		7	--	--:--	4 rds
Hold dumbbells at your side as you perform the jump squat if you can.
	Squat Jump	Squat Jump 4 sets, 12 reps	4		12	--	--:--	4 rds
	Dumbbell Squat Quads / Beginner	Dumbbell Squat 4 sets, 10 reps	4		10	--	--:--	4 rds
10 Squats with weight on your shoulders
	REST	REST 4 sets, 00:01:30	4	00:01:30			--:--	4 rds

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alternate
circuit

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Scoring: Load

Workout Plan Summary

8 Minute AMRAP

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8 Minutes As Many Reps as Possible:
20 Step Ups Holding a dumbbell on your shoulders or at your chest
100 Meter Run
8 Burpees

*Post weight used in notes.

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Scoring: Rounds / Reps

Workout Plan Summary

Full Body

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 6

3 Set:
40 second Max Dumbbell Bench Press going heavy
:20 Rest
:40 Second Max Right Arm Chain saw row
:20 second rest
:40 second Max Left arm Chain saw row
-2 Minute REST-

Put weights in your notes

	Exercise	Sets	Distance	Reps	Weight	Rest
	Dumbbell Bench Press Chest / Beginner	Dumbbell Bench Press 3 sets, MAX reps00:00:40, 00:20 rest	3	00:00:40	MAX	--	00:20	3 rds
	One-Arm Dumbbell Row Lats / Beginner	One-Arm Dumbbell Row 3 sets, MAX reps00:00:40, 00:20 rest	3	00:00:40	MAX	--	00:20	3 rds
:40 seconds to get as many single arm rows on your right arm
	One-Arm Dumbbell Row Lats / Beginner	One-Arm Dumbbell Row 3 sets, MAX reps00:00:40, 00:20 rest	3	00:00:40	MAX	--	00:20	3 rds
:40 to do as many reps as possible with your left arm
	REST	REST 3 sets, 00:02:00	3	00:02:00			--:--	3 rds

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Scoring: Reps

Workout Plan Summary

Deadlifts & Bench

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 7

Every 2:30 x 6 Sets:
8 Right Leg Deadlift
8 Left Leg Deadlift
10 Dumbbell Deadlifts
10 Dumbbell Bench Press

There should not be a lot of rest so increase weight each set and find a weight that is challenging, if you need to drop some reps on the hardest part. Alternate which leg you start each set with on the single leg deadlifts.

	Exercise	Sets	Distance	Weight	Rest
Notes for Block Complete all the movements in 2:30 and adjust reps and weight as needed.						6 rds for 02:30
	Single Leg Deadlift	Single Leg Deadlift 6 sets, 8 reps	6	8	--	--:--	6 rds for 02:30
	Deadlift Hamstrings / Intermediate	Deadlift 6 sets, 10 reps	6	10	--	--:--	6 rds for 02:30
	Bench Press Chest / Beginner	Bench Press 6 sets, 10 reps	6	10	--	--:--	6 rds for 02:30

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circuit

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Scoring: Load

Workout Plan Summary

For Time

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4 Rounds
20 Reverse Lunges Hold 20/15 Pound Dumbbells on shoulders
10 Burpee Deadlifts
12 Hang Clean & Jerks /Curl & Jerk/Press
8 Push Ups

*no rest between sets, this is for time, choose a weight you can do all the movement unbroken unless it comes down to being tired

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Scoring: Time

Workout Plan Summary

Start This Plan

High Intensity Bodybuilding

6 Weeks

High Intensity Bodybuilding

6 Weeks

High Intensity Bodybuilding

6 Weeks

Workout Goals

Workout Plan Navigation

Chest & Back

Notes for Week 1, Day 1

Workout Plan Summary

Shoulder & Arms

Notes for Week 1, Day 2

Workout Plan Summary

Legs

Notes for Week 1, Day 3

Workout Plan Summary

Lunges

Notes for Week 1, Day 4

Workout Plan Summary

8 Minute AMRAP

Workout Plan Summary

Full Body

Notes for Week 1, Day 6

Workout Plan Summary

Deadlifts & Bench

Notes for Week 1, Day 7

Workout Plan Summary

For Time

Workout Plan Summary