BEGINNER PROGRAMS

Beginner-volume training 3 days
Volume Training 3–Days Beginner

Time poor, just starting or recovering from injury, this 3-day volume-training program is perfect for you!!

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Time poor, just starting or recovering from injury, this 3-day volume-training program is perfect for you!!

VOLUME TRAINING: 3-Days.

  • ProComp’s Volume training program is a program done 3 days per week.
  • It is a perfect introduction to good quality training for beginners, athletes that are time poor and for athletes getting back into resistance weight training after an injury or lay off.
  • The program is best performed as one training day followed by a rest day for best results. Most athletes choose Monday, Wednesday and Fridays as the preferred option.
  • The program has a small to moderate amount of basic compound exercises that are the basis of most solid training plans. Isolation exercises have then been added for shape and balance at the end of each program.
  • As the title suggests this is a high volume training program with lots of sets. This is not a power program; you are to work at building muscle through volume. So keep working.

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NEW-2-DAY-STRENGTH-TRAINING
2-Day Strength Training

Time poor, beginner, recovering from injury, or as a supplementary weight program.

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Time poor, beginner, recovering from injury, or as a supplementary weight program.

TWO-DAY WEEK TRAINING: 2-Days.

  • ProComp’s 2-day weight training program is great for the beginner or someone wanting to supplement another regime with strength training.
  • This program is a beginner’s program for introduction into resistance weight training. It can be used for people that are time poor, learning their way around the gym, or a general program for trainers coming back from a lay off or injury.
  • The program has a small number of muscle building basic compound exercises that are the basis of most solid training plans.
  • Isolation exercises have then been added for shape and balance at the end of each program.
  • Every major muscle group is hit strategically with intensity over a 2-day per week training schedule.
  • The program has a small to moderate amount of basic compound exercises that are the basis of most solid training plans. Isolation exercises have then been added for shape and balance at the end of each program.
  • Chiselling and isolation exercises have been included to ensure that a balanced chiselled physique is created. You need to aim to increase weight each set and then the following week you are progressing again by increasing weight again. Do not perform all these sets at the same weight. Starting too light is better than starting too heavy.
  • Focus on technique and breaking PBs on last set. It is these small increases, which ensure your progress through this program.

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NEW-BEGINNER-FULL-BODY
Full Body Strength Training 3–Days Beginner

Solid beginner’s program performed over 3-days to prime your body for future results and exercise load.

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Solid beginner’s program performed over 3-days to prime your body for future results and exercise load.

BODY STRENGTH TRAINING – 3-days.

  • Three intense FUL BODY training days per week.
  • You MUST work hard and you must be hitting your failure at the end of the worksets.
  • Compound exercises are done every day, so bang for you buck!
  • It may look simple (only a few exercises, but if you train with intensity, this will deliver great results)
  • Chiselling exercises included to ensure a totally balanced chiselled physique is created.
  • Make sure you work hard and are failing at the end of each set. You need to aim to increase weight each set and then the following week you are progressing again by increasing weight again.
  • Do not perform all these sets at the same weight. Starting too light is better than starting too heavy.
  • Focus on technique and breaking PBs on last set. It is these small increases which ensure your progress through this program. Rest between 90 sec and 2min between each set.

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Home Weight Training 3–Days Beginner

The perfect balanced program to chisel your physique from home with only dumbbells, a weighted Barbells and a bench.

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The perfect balanced program to chisel your physique from home with only dumbbells, a weighted Barbells and a bench

HOME WEIGHT TRAINING: 3-Days:

  • ProComp’s 3-day Home Training program is a program done over a 3-day per week training schedule.
  • The program can be performed every second day with one day off on the weekend for rest.
  • The program requires 3 pieces of equipment – Dumbbells, Variable Bench and Barbell with weights.
  • The program has a large number of muscles building basic compound exercises that are the basis of most solid training plans.

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INTERMEDIATE PROGRAMS

TRAINING-S-C
STRENGTH AND CONDITIONING 4-DAY PROGAM INTERMEDIATE

2 days heavy strength training combined with 2 days conditioning. Expect quick growth and conditioning results.

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2 days heavy strength training combined with 2 days conditioning. Expect quick growth and conditioning results.

STRENGTH AND CONDITIONING TRAINING: 4-Days.

  • Strength and Conditioning training is a training program that will build muscle as well as condition your body.
  • You will get faster results than most traditional body split programs as you are training your entire body twice a week.

The first half heavy compound strength training (low reps) and the second half conditioning, isolation exercises with higher reps.

  • Due to the elements it incorporates it’s a perfect program to create a strong, symmetrical, athletic fitness model / figure competitor or bodybuilder physique.
  • Lats, delts and glutes are emphasised in order to build an outstanding shape.
  • These are your working sets. Make sure you warm up on lighter weights before hitting the working sets
  • Both heavy training and high rep training have a place in creating an ideal stage physique. Expect muscle growth and size from your strength days and conditioning and chiseling on your Conditioning days.
  • Take 2 minutes or more between sets on strength days – these are very low reps you want to hit failure. You want to see improvements each week on the weights you lift. These days should feel heavy, hard and challenging. Do not sacrifice form for the weight. This is how injuries occur. Ensure good warm us sets.
  • Conditioning days work in the rep range of 12-15. You don’t need to max out and hit failure on each of these sets – just the last one, hence the volume on conditioning days is more.

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NEW-PRO-BIKINI-4-DAYS
PRO BIKINI BODY 4-DAYS INTERMEDIATE

This program is designed to build the perfect booty with 2 workouts dedicated to glutes, hams and calves each week.

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This program is designed to build the perfect booty with 2 workouts dedicated to glutes, hams and calves each week.

PRO BIKINI BODY: 4-Days.

  • ProComp’s Pro Bikini and Sports-model program is a program done over a 4-day per week training schedule.
  • It has two days with quads, glutes, hamstrings and calves included to develop that perfect butt. Glutes don’t develop on their own, this program will have you building a booty that others will be envious of.
  • The program can be performed as 2 days straight with Day 3 and day 6 off.
  • We focus on 20 - 12 reps for maximum muscle load and tearing of fibres.

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Intermediate-supersetting for chisel- 4 days
SUPERSETTING
FOR CHISEL
4-DAYS INTERMEDIATE

A solid 4-day program super-setting opposing muscle groups to increase calorie expenditure, conditioning and chiselling.

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A solid 4-day program super-setting opposing muscle groups to increase calorie expenditure, conditioning and chiselling.

SUPERSETTING FOR CHISEL: 4-Days.

  • ProComp’s Superset for Chisel: Opposing Muscle Group program is a program done over a 4-day per week training schedule.
  • The program can be performed as 2 days straight with Day 3 and day 6 off.
  • The program has a large number of muscles building basic compound exercises that are the basis of most solid training plans.
  • This is a 4-week program. Each week you will increase your weights and decrease your reps.
  • WEEK 1: 12-15 reps.WEEK 2: 10-12 reps.WEEK 3: 8-10 reps.

    WEEK 4: 5-8 reps.

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NEW-5x5-TRAINING-PLAN
5 X 5 MUSCLE GAINS 4-DAYS INTERMEDIATE

Expect serious strength gains. Basic 5 x 5 compound exercises, then finish with a high rep burnout isolation round.

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Expect serious strength gains. Basic 5x5 compound exercises, then finish with a high rep burnout isolation round.

5 x 5 MUSCLE GAINS: 4-Days.

  • This is a version of the 5x5 training protocol which has been around for a long time (Madcows and stronglifts) and used by many athletes from world class strong men to Olympia champions and is even included in Arnold Schwarzenegger’s Encyclopaedia of Modern Bodybuilding.
  • ProComp has adapted this Strength training protocol to maximise the fitness/figure/bodybuilder requirements.
  • The heavy compound sets for strength and muscle gains and the isolation high rep finisher to condition and chisel.
  • It is a great protocol for off season as it focuses on low rep compound exercises for strength gains with some isolation movements to ensure a symmetrical and well developed physique is chiselled.
  • Each set is performed 5 times for 5 reps. This INCLUDES warm up sets. Each set you MUST increase weight. You do not do all sets at the same weight.
  • Each week you MUST add weight to your 5th

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HOME WEIGHT TRAINING 4-DAYS INTERMEDIATE

The perfect balanced program to chisel your physique from home with only dumbbells, a weighted Barbells and a bench.

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The perfect balanced program to chisel your physique from home with only dumbbells, a weighted Barbells and a bench.

HOME WEIGHT TRAINING: 4-days.

  • ProComp’s 4-day Home Training program is a program done over a 4-day per week training schedule.
  • The program requires 3 pieces of equipment – Dumbbells, Variable Bench and Barbell with weights.
  • The program has a large number of muscles building basic compound exercises that are the basis of most solid training plans.

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ADVANCED PROGRAMS

Advanced-strength and conditioning 5 days
STRENGTH AND CONDITIONING 5-DAYS ADVANCED

2 days heavy strength training combined with 3 days conditioning. Expect quick growth and conditioning results.

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2 days heavy strength training combined with 3 days conditioning. Expect quick growth and conditioning results.

STRENGTH AND CONDITIONING: 5-Days:

  • Strength and Conditioning training is a training program that will build muscle as well as condition your body.
  • You will get faster results than most traditional body split programs as you are training your entire body twice a week. The first two training days are heavy compound exercises (low reps) and the last 3 training days of this program are conditioning, isolation exercises performed in a higher rep range.
  • Due to the elements it incorporates it’s a perfect program to create a strong, symmetrical, athletic fitness model / figure competitor or bodybuilder physique.
  • Lats, delts and glutes are emphasised in order to build an outstanding shape.
  • These are your working sets. Make sure you warm up on lighter weights before hitting the working sets
  • Both heavy training and high rep training have a place in creating an ideal stage physique. Expect muscle growth and size from your strength days and conditioning and chiseling on your Conditioning days.
  • Take 2 minutes or more between sets on strength days – these are very low reps you want to hit failure. You want to see improvements each week on the weights you lift. These days should feel heavy, hard and challenging. Do not sacrifice form for the weight. This is how injuries occur. Ensure good warm up sets.
  • Conditioning days work in the rep range of 12-15. You don’t need to max out and hit failure on each of these sets – just the last one, hence the volume on conditioning days is more.

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_NEW-PRO-STAGE-READY-5-DAYS
PRO STAGE READY: 5-DAY ADVANCED

This is the program used by our Professional athletes; focus on v-taper, shoulders and legs.

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This is the program used by our Professional athletes; focus on v-taper, shoulders and legs.

PRO STAGE READY: 5-Days.

  • Symmetry, shape and proportions are essential for a body athlete and this program takes a traditional 5 day split to the next level in order to achieve rounder shoulder caps, the essential V taper that is achieved from well-developed latissimi dorsa and of course a firm posterior chain with the all-essential tight glute-ham tie in.
  • ProComp’s ProStage training program is a program done over a 5-day per week training schedule. It focuses on additional shoulders, lats and glutes to encourage muscle growth and polish to body parts that often require a little more attention to create a balanced figure or physique.
  • The program can be performed as 5-days straight with the weekend for rest or midweek break with one day off on the weekend quite a beneficial option.
  • The program has a number of muscle building basic compound exercises that are the basis of most solid training plans. Isolation exercises have then been added for shape and balance at the end of each program.
  • Reps commence at the higher rep range where lighter reps are used then are reduced once the weight gets heavier.
  • Muscle to mind connection and contractions are to be performed at all times with each rep.

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GVT w GLUTE FOCUS 5-DAYS ADVANCED

GVT is scientifically proven program designed to improve strength and size, we have added a specific day to build booty/posterior chain.

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GVT is a brutal and scientifically proven program designed to improve strength and size, we have added a specific day to build booty/posterior chain.

GVT WITH GLUTE FOCUS: 5-DAYS:

  • It may brutally hard and perhaps a little boring but GVT is one of the most effective ways to pack on muscle fast.   Often referred to as the 10 sets method. It originated in Germany in the mid 70’s.
  • For the female athlete designed to create extraordinary stress to create hypertrophy and grow the perfect booty and develop spectacular ham-glute tie-ins.
  • Knowing how effective GVT is to build muscle and strength we have adapted the traditional program to suit a body athlete. This particular program also has a day focusing on glute training.   A great program for any female competitor who wants to put on some more muscle in the right places.
  • GVT targets a group of motor units exposing them to extensive volume of repeated efforts, specifically 10 sets of a single exercise. The body adapts to this extraordinary stress by hypertrophying the targeted fibres.
  • Your goal is to compete 10 sets of 10 reps with the same weight for each exercise.

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UNDULATING PERIODISATION CONTINUOUS CYCLE ADVANCED

Annihilate plateaus and induce muscle growth. A variable rep-training program.

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Annihilate plateaus and induce muscle growth. A variable rep-training program.

UNDULATING PERIODISATION: 9-Day Cycle.

  • Induce gains and break plateaus by reducing the body’s adaption mechanisms to ensure constant improvement.
  • Recent research has shown that when you structure the set and rep protocols in a vastly different manner in each session is (called undulating periodisation) it has proven to be especially effective in inducing maximum strength gains, when compared to traditional linear training models.
  • Undulating periodisation is a variable rep training program which reduces adaption and plateaus. You will train each body part at least twice a week, each session your rep ranges change and you will not do the same workout for at least two weeks. This has to be one of the best programs for anyone who has hit a strength plateau as research has continued to show this type of program results in significant strength increases compared to traditional body part splits.
  • There are 9 training sessions in this program so it can be performed over either a 2-week (4 + 5 training sessions) or 3 week (3 + 3 + 3 training sessions) period. This program can be repeated three times giving you a 6 week or 9 week training block. Day one all exercises are performed for 5 reps, day 2 for 15 reps and day 3 you work in 10 rep range – hence the title undulating periodisation.
  • Your workload for each exercise focuses on about 30 quality reps. So on 5 rep days you perform 6 sets per exercise and on 10 rep days you will be doing 3 sets. Rest 2-3 minutes between sets on low rep days. Rest only as needed to recover on higher rep days   You will need to adjust your weights according to the rep range. lifting heavier on 5 rep days then 15 rep days. Record the weight you lift so that your second cycle you can aim to improve.
  • If you have reached a strength plateau or are in need of a change this training program may be just what your body needs.

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NEW-COACHES-CHOICE-TRIANING
COACH’S CHOICE BODY PART SPLITS 5-DAYS ADVANCED

Cheryl’s favourite training program for shape and conditioning. Compound exercises varying rep ranges and super-sets.

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Cheryl’s favourite training program for shape and conditioning. Compound exercises varying rep ranges and super-sets.

BODY PART SPLITS: 5-DAYS.

  • This is Cheryl’s favourite training program – for strength, a great shape and conditioning.
  • Compound exercises are performed using both high rep and low rep ranges resulting in strength gains as well as muscle gains.
  • This is the complete sculpting/building package.
  • In this program you will perform 6 sets of the compound exercise and then finish with 3 rounds of supersets to really finish off that muscle and refine your overall definition, tone and condition.

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NEW-5x5-TRAINING-PLAN
5 X 5 MUSCLE GAINS 4-DAYS ADVANCED

Expect serious strength gains. Basic 5 x 5 compound exercises, then finish with a high rep burnout isolation round.

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Expect serious strength gains. Basic 5x5 compound exercises, then finish with a high rep burnout isolation round.

5 x 5 MUSCLE GAINS: 4-Days.

  • This is a version of the 5x5 training protocol which has been around for a long time (Madcows and stronglifts) and used by many athletes from world class strong men to Olympia champions and is even included in Arnold Schwarzenegger’s Encyclopaedia of Modern Bodybuilding.
  • ProComp has adapted this Strength training protocol to maximise the fitness/figure/bodybuilder requirements.
  • The heavy compound sets for strength and muscle gains and the isolation high rep finisher to condition and chisel.
  • It is a great protocol for off season as it focuses on low rep compound exercises for strength gains with some isolation movements to ensure a symmetrical and well developed physique is chiselled.
  • Each set is performed 5 times for 5 reps. This INCLUDES warm up sets. Each set you MUST increase weight. You do not do all sets at the same weight.
  • Each week you MUST add weight to your 5th set.

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NEW-DENSITY-TRAINING
DENSITY AND DIMENSIONS 6-DAYS ADVANCED

Advanced compound training program for those serous about result and training.

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Advanced compound training program for those serous about result and training.

DENSITY AND DIMENSION: 6-days.

  • ProComp’s advanced volume training program is a program done over a 6-day per week training schedule.
  • The program can be performed as 6 days straight with one day off on the weekend for rest or a mid week break
  • The program has a large number of muscles building basic compound exercises that are the basis of most solid training plans.
  • We focus on time under tension for 25 – 35 seconds for maximum muscle load and tearing of fibres.

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