The BFFM weight training programs BFFM offers not one, but four separate programs, one for every level from beginner to advanced. Each program is simply a basic framework within which you can change exercises, sets, reps, tempos and every other training variable to provide all the variety you want and need.
Why four programs and not one? Well, as you learned in chapter five,
individualization to accommodate your body type and genetics is just as important for
training as it is for nutrition. No single program could possibly be ideal for everyone - be
cautious when you read books or programs that recommend the same thing for everyone.
It’s important to understand that these routines (especially the advanced
programs), were designed with one thing in mind: cosmetic improvement. The BFFM
program is first and foremost for improving your body composition and the way you look.
These workouts are designed to help you lose fat, gain muscle, and sculpt your body into
a specimen of magnificent proportions. These are not sports specific programs nor are
they strength or powerlifting routines. You will get stronger, but you will primarily
improve your physique and secondarily increase your strength.
The beginners workout (Level 1): The full body workout This is a very simple routine, but it’s the ideal way for a first-timer to start. Why not start with a split routine? If you’re ambitious, you certainly could do that, but beginners often have a difficult time remembering technique on 8 exercises, let alone the 16-20+ in a thorough split routine. Multiple exercises can also leave a beginner quite sore and overtrained. It’s probably best to keep it basic in the beginning. Set up a simple routine you’ll remember and stick to. Beginners Workout, Variant 1: Three days per week (more aggressive) Full body weights 3 days per week Beginner’s workout, Variant 2: Two days per week (more conservative) Full bodyweights 2 days per week Beginner’s workout: sample exercises 1. Bench press with dumbbells, barbell or machine (chest) 2. Dumbbell side lateral raise (shoulders)
3. One arm dumbbell row or lat machine pull down (upper back)
4. Dumbbell extension behind head (triceps)
5. Dumbbell Bicep curl (biceps)
6. Leg extension or lunge (thighs)
7. Standing calf raise (calves)
8. Lying leg curl (hamstrings)
9. Crunches (abs)
These exercises are just suggestions. Feel free to substitute any of these exercises
for any others you find in the “Top 5” list. If you're just starting, do this routine for 2-3
sets of 8-12 reps per exercise, except calves and abs, where you can go up to 20-25 reps.
Rest one minute between sets. You'll train your whole body in each workout, 2 -3 three
days per week, non-consecutive days. Stay with this routine for at least your first three
months of training. After three to six months, you'll want to add exercises and move up to
a split routine.
The intermediate workout (Level II): The Two Day Split
The two day split is probably the most popular weight training program in use
today. It’s ideal for intermediate bodybuilders and recreational lifters of all experience
levels because you can get very good results with only three days a week of training.
This type of split is generally considered an intermediate level workout.
However, if you’re not a competitive bodybuilder and you simply want to stay fit,
healthy, lean and look good on the beach, then you could conceivably stay with this
program indefinitely (although if your goal is to put on some serious muscle mass or
compete in a physique competition, you’ll definitely need to move up to a three or four
day split eventually).
This two day split can be set up on a three day or four day per week program,
depending on your schedule. The three day per week variant of this program may look
familiar if you’ve read Bill Phillip’s book Body For Life (BFL), because a two day split
with three workouts per week is the BFL weight program. Mr. Phillips didn’t invent this
routine, of course, he simply popularized it – it’s an oldie but a goodie.
BFFM two day split: body part groupings
Day 1: Chest, Shoulders, Triceps, Abs
Day 2: Legs, Back, Biceps, calves
Variant 1: Four day routine (more aggressive)
Works each muscle once every three to four days. Do each workout twice a week.
Variant 2: Three day routine (more conservative)
Works each muscle once every four to five days.
Example:
Monday - Chest, Shoulders, Triceps, Abs
Wednesday - Legs, Back, Biceps, calves
Friday - Chest, Shoulders, Triceps, Abs
Following Monday - Legs, Back, Biceps, calves
Intermediate workout: sample exercises
Chest, Shoulder, Triceps, Abs (Day One)
1. Flat Bench Press: dumbbell, barbell or machine (chest)
2. Incline Dumbbell flyes or pec deck flye machine (chest)
3. Seated Dumbbell or machine overhead press (shoulders)
4. Dumbbell side lateral raise (shoulders)
5. Tricep Pushdown (triceps)
6. Overhead tricep extension with dumbbell (triceps)
7. Crunches (abs)
8. Reverse Crunches (abs)
Legs, Back, Biceps, calves (Day two)
1. Leg Press machine (quads)
2. Leg extension machine (quads)
3. Lying Leg Curl (hamstrings)
4. Low back extension/hyperextension (lower back/hamstrings)
5. Pull-ups or lat pulldowns (lats/upper back)
6. Seated Cable Rows (lats)
7. Barbell curl (biceps)
8. Seated alternating dumbbell curl (biceps)
9. Standing Calf Machine (calves)
10. Seated Calf Machine (calves)
Each exercise should be performed for 3 sets of 8-12 reps, except calves and abs,
which can be trained with higher reps. You will perform two exercises per body part for 3
sets of 8-12 reps each (calves and abs can go higher in reps).
Again, let me emphasize that this is considered an “intermediate” routine, but you
could stay on this program indefinitely if you’re getting good results. Once you’re as lean
as you want to be, if your goal changes to gaining muscle mass, you’ll want to advance to
a three or four day split (as long as you have six to twelve months of training experience
under your belt).
The advanced workout (Level III): The Three Day Split
The first of the advanced training programs is the three-day split. A three-day split
means that you subdivide your body even further over three days so you only have to
work three muscle groups per session.
BFFM Three day split body part groupings:
Day 1: Chest, back, abs
Day 2: Quads, Hamstrings, Calves
Day 3: Shoulders, biceps, triceps
Variant 1: Two days on one day off (more aggressive)
Works each muscle once every four days
Monday - Back, Chest, Abs
Tuesday - Quads, Hams,Calves Thursday - Shoulders,Triceps,Biceps Sunday - Back,Chest, Abs Repeat following Monday, picking up with day three workout
Variant 2: Two days on one day off, two days on two days off (more conservative)
Works each muscle once every five days
Monday - Back, Chest, Abs
Thursday - Shoulders,Triceps,Biceps Friday - Back,Chest, Abs Tuesday - Quads, Hams,Calves Repeat following Monday picking up with day two workout
Chest, Back, Abs (Day one)
1. Flat Barbell Bench Press (chest)
2. Incline Dumbbell press (chest)
3. Cable Crossovers (chest)
4. Wide Grip pull up (back)
5. Seated cable rows (back)
6. T-Bar Rows (back)
7. Hanging Leg raises (abs)
8. Cable Crunch (abs)
Quads, Hams, Calves (day two)
1. Barbell Squats (quads)
2. Hack Machine squats (quads)
3. Lunges (quads)
4. Stiff Legged Deadlift (hamstrings)
5. Lying Leg Curl (hamstrings)
6. Standing Calf Machine (calves)
7. Calf press on leg press machine (calves)
Shoulders, Biceps, Triceps (day three)
1. Seated Dumbbell Press (shoulders)
2. Dumbbell Side Lateral Raise (shoulders)
3. Rear Deltoid Machine (shoulders)
4. Barbell Curl (biceps)
5. Seated Alternating Dumbbell Curl (biceps)
6. Hammer Curl (bicep/forearms)
7. Close grip Bench Press (triceps)
8. Lying Tricep Extension (triceps)
9. Rope pushdown (triceps)
Three-day split routines have a lot of flexibility built into them. Suppose you want
every Thursday and Sunday off – you can do that; you simply train around your desired
rest days; 3 on 1 off, 2 on 1 off. A three day split can also be performed 2 days on 1 day
off if you want more recovery between workouts. It would be ideal to work each muscle
at least once every 5-6 days, but if you’re really pressed for time, you can even use a three
day split every other day (Mon – Wed – Fri), which works each muscle once per week.