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More than any other sport, success in bodybuilding is dependent on your adherence to a sound nutritional plan. And John Berardi's Precision Nutrition. System The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and Exercise. Sets. Reps. Upper Body. Bench Press. 3. 6 - 12. Barbell Row. 3. 6 - 12. Seated Overhead Dumbbell Press. 3. 8 - 12. Pec Dec*. 2. 10 - 12. The following schedule is for those of you aspiring bodybuilders who can devote 5 weekdays to your gym routine. Follow this schedule to hit [PDF] gEt SWOLE.This will help you keep track of your body fat percentage so you can determine if you are losing body fat, gaining muscle, etc. Your workout schedule: Monday- Early fitness enthusiasts flocked to the gym, and in 1977, Gold's Gym received international attention from “Pumping Iron” – a bodybuilding documentary starring As bodybuilders, we want to INCREASE protein synthesis and DECREASE protein breakdown. This can be accomplished with a sound “Workout. Nutrition” plan A.K.A.