logo

Buy Olympia 2022 Tickets - Dec 15th-18th

Buy Now!

Train Like An Olympian Workout

Build muscle and lose fat with this training plan from IFBB fitness pro, Tanji Johnson.

Train Like An Olympian Workout

Ready to get fit?

Start this plan
  • Goal

    Hypertrophy, Build Muscle, Build Strength

  • Skill level

    Beginner

  • Duration

    40 min

  • Days per week

    5

  • Type

    Strength Training

  • Goal

    Hypertrophy, Build Muscle, Build Strength

  • Skill level

    Beginner

  • Duration

    40 min

  • Days per week

    5

  • Type

    Strength Training

Training Plan

This split is designed to increase hypertrophy (growth) by separating pushing, pulling, and lower-body movements. Priority is given to the quadriceps and glutes for a shapely lower body and to the shoulders to create a nice tapered effect.

Day 1

Back, glutes, and abs; 35 min. cardio. 

Day 2

Shoulders and triceps; 40 min. cardio. 

Day 3

Legs, calves, and abs; 10 min. warmup on bike.

Day 4

Chest and biceps; 40 min. cardio

**Alternate rest days. 

Olympia-Style Cardio

When you’re seeking muscle definition, there’s one prevailing rule, says Caccavale: Preserve! Muscle, that is. “You need to shift to developing lean mass not cutting fat.” Acheive this through steady-state cardio. “Since intensity is lover muscle will be preserved, plus you’ll also stay in a fat-burning zone longer,” he notes. Also, more intense cardio tends itself to longer recovery, and you need all the time you can get for muscular repair. Sitck with an incline wlak on a treadmill, for 35-55 minutes at 65 percent of maximum heart rate.

 

The Plan

  • Goal

    Hypertrophy, Build Muscle, Build Strength

  • Skill level

    Beginner

  • Duration

    40 min

  • Days per week

    5

  • Type

    Strength Training

Week 1 (Repeat this week as necessary)
  • Day 1

    Back/Glutes

    --

    5

    Yes

    Back/Glutes

  • Day 2

    Shoulders/Triceps

    --

    6

    Yes

    Shoulders/Triceps

  • Day 3

    Rest

  • Day 4

    Legs/Calves

    --

    7

    Yes

    Legs/Calves

  • Day 5

    Rest

  • Day 6

    Chest/Biceps/Abs

    --

    8

    Yes

    Chest/Biceps/Abs

  • Day 7

    Rest