This printable complete bodybuilding routine designed by celeb PT Mark Alexander will make you grow like never before!
Download Mark’s advanced workout program and his sample diet plan and you’ll be armed with a solid nutrition and training plan that’ll deliver results if you put the work in!
For those of you who don’t know Mark yet, get acquainted with him by reading my recent interview with him which can be found here:
Also, if you’ve just started in the weights room then I suggest you should try the Mark Alexander
Weightlifting Beginner Workout Plan
instead as it’ll be more suited to your goals.
Download The Printable Complete Bodybuilding Routine!
Click the image below to download Mark’s printable complete bodybuilding routine and get started today!
Once downloaded read Mark’s commentary so you understand why this workout is good for you…
When you’re ready to move to a more advanced programme a split routine is a good option. There are so many different types of split routines you could do, but over the years I have found that a four day split, making sure you have 3 days off per week is a good mix.
Most of the time I would do three days on, one off then the last session and then take the weekend off, but you can move your day off so you only train for two days in a row if you wish.
Rep ranges should always be cycled to keep your body guessing and to keep you progressing. I usually keep to the same rep range for 6 weeks before changing but depending on how you feel and how much you’ve progressed you could go a few weeks longer.
The trouble is everybody is different and reacts differently to particular training methods, some use very high reps for leg training and lower reps for upper body training or visa versa.
As long as you keep pushing yourself and strive for improvement you will get stronger and fitter and hopefully get the body you desire.
You can add other training methods like supersets which can up the intensity of your workout 10 fold. A superset is where you would do two exercises back to back with no rest; this can be a great time saver as well as pushing your heart and lungs through the roof.
Try not to do these every session, maybe every two weeks or so but again its personal preference.
Either way, this printable complete bodybuilding routine will get the job done in the gym if you work hard enough.
Once you’ve ticked that box you need to make sure you handle your business in the kitchen too!
Mark Alexander Sample Diet Plan
The printable complete bodybuilding routine outlined above will only be effective if you fuel your body the right way.
Skye asked me to put together a sample diet plan to show how I eat and to give you some guidance about how you should eat.
Click on the image below to download a sample diet plan which shows you how I eat:
The foods generally stay the same regardless of me trying to gain muscle or lose weight, its just the quantities that change.
I talk more about this in the interview I did here which you can find here: