MuscleGuy's 5-Week Muscle-Building Rotation

[MuscleGuy]

Hi,

I've come up with a 5-week muscle/strength-building rotation and thought I'd share it here. The days are numbered intead of named, as not everyone starts on a Monday. Any comments/criticisms are welcome:

DVDs used: Muscle Max, Boot Camp, Core Max, Slow & Heavy, Gym Style Back/Shoulders/Biceps, Gym Style Chest/Triceps, Drill Max, Kick/Punch/Crunch, Kick Max.



MuscleGuy's 5-Week Muscle-Building Rotation

Week One
1. Muscle Max
2. cardio - Drill Max Cardio Blast premix
3. Rest
4. Boot Camp
5. cardio - Kick Max Kickbox Bootcamp Challenge
6. Core Max
7. Muscle Max


Week Two
1. cardio - Kick, Punch, Crunch
2. Slow & Heavy Chest & Back
3. Core Max
4. S & H Legs & Shoulders
5. cardio - Drill Max Cardio Blast
6. S& H Bi's & Tri's
7. Rest

Week Three
1. Boot Camp
2. cardio - KPC
3. Core Max
4. Muscle Max
5. cardio - Drill Max Cardio Blast
6. Rest
7. Boot Camp

Week Four
1. cardio - KM Bootcamp Challenge
2. Gym Style Back, Shoulders, Biceps
3. Core Max
4. Gym Style Legs
5. cardio - Drill Max Cardio Blast
6. Gym Style Chest & Triceps
7. Rest

Week Five
1. Muscle Max
2. cardio - KPC
3. Boot Camp
4. cardio - Kick Max
5. Core Max
6. Muscle Max
7. REST


MuscleGuy

 

[CAgostini]

Thanks for sharing MuscleGuy! Looks real good.


Cathy

 

[Pippadog1]

Hi Muscleguy

I've just noticed I'm just up the road from you. You're in Derbyshire aren't you. I'm in Staffordshire. Small world isn't it? Your rotation looks good. Once I've got through the November rotation. I might give it a try.

Thanks for sharing it.

Cheers

Laura

 

[MuscleGuy]

Thanks for the comments, guys!

Hey, Laura...yes, we're neighbours!

I'm on this rotation at the moment.....it is very tough but it delivers results.


MuscleGuy

 

[Gibbee]

MuscleGuy

How would you extend this another week to include the weight work from the 4 Day Split?

 

[MuscleGuy]

Week Six
1. 4DS Chest/Back
2. 4DS Low Intensity Step
3. 4DS Shoulders & Core
4. Rest
5. 4DS legs
6. 4DS Kickbox Cardio only premix
7. 4DS Bi's & Tri's


MuscleGuy

 

[MuscleGuy]

Another way to do this rotation is to do it in 7-day cycles, taking a two day rest (or just light cardio or ab work for two days) between each cycle.


MuscleGuy

 

[Gibbee]

Thanks!

 

[kblover]

Hey MuscleGuy,

I'd like to try this, but I don't have some of the DVDs. Can you recommend replacements for "bootcamp"...

Also, I don't have the S&H series, but I do have the Gym Style series. Would that work just as well??

here are the cardio dvds I have:
BM2
LIC
DM
B&G
KPC
KM
IMAX2

I'd appreciate any advice...


Thanks!

CC

 

[MuscleGuy]

Hi, CC

If you don't Have S&H, for Week Two do Week Four of the rotation. Do Week Four again when you get to the actual Week Four but try to increase your weights slightly.

For BootCamp, use BM2 instead.



Hope this helps!


MuscleGuy

 

[kblover]

thanks MG!

It helps a lot!

One more question...I have been going back and forth on whether to purchase bootcamp or terminator. If you have both, which would you recommend I purchase first?

 

[MuscleGuy]

I don't have Terminator but I can definitely recommend Boot Camp!

MG

 

[kblover]

Great!

Thx a lot!

CC

 

[MuscleGuy]

Just wondering if anyone is trying this rotation (or a similar one)? I'm getting great gains from it. My shoulders and back are especially popping out.

Just goes to show how fantastic Cathe's workouts are!


MuscleGuy

 

[Gibbee]

MuscleGuy -

Here's a question for you... it's been asked in the Ask Cathe forum but we've had no answer so far...

How do you lose fat without losing muscle?

 

[seakix]

I'm going to try it this week (starting this week) as I've been out of town...I'm looking forward to it (?) lol x(

 

[MuscleGuy]

Cut your calories only very slightly...say 300/day. Eat clean and get plenty of protein every day. Increase your cardio but limit it to short, intense bursts. Interval training or tabata protocol training is ideal, but don't go over 45 minutes in any one session. Stay fuelled and don't go hungry.

MuscleGuy

 

[MuscleGuy]

P.S. Forgot to mention the obvious regarding weight loss/maintaining muscle...you must continue to do regular weight workouts. Gym Styles and Slow & Heavy are ideal.

MuscleGuy

 

[MuscleGuy]

Phew! I've just finished this rotation...and in time for Christmas! Well, it was definitely hard work but I have certainly seen results....muscle gains in my shoulders, back and chest especially.

The only drawback of this rotation is that it does take a commitment of an hour or so a day, which can be tiring if you work full time. I actually took a few extra days of rest between weeks three and four.

Still...mission accomplished!

Now to come up with a new rotation for Christmas and the New Year.


MuscleGuy

 

[Rockael]

Hi Everyone Terminator is really good and really tough.
It is a great DVD to buy.
Thanks Muscle Guy for all the info.
I have learned alot from this post.;-)
Rocky