1. Workout Plan
In-depth tutorial on the workouts
you should be using

2. Triceps muscle location
 Triceps are located at the back of your arm
 Create a horse shoe shape, not visible on all
people

3. Biceps – two heads
 Two heads of the biceps = inner and outer

4. Upper chest

5. A good back

6. Back muscles
 Lats, mid back, lower back

7. Calf muscles

8. Hamstrings

9. Quads – leg muscles
 Inner and outer
 thigh
 Abductors

10. Rear deltoid (back of shoulders)

11. Front of shoulders
 Ronnie Coleman had great deltoids

12. Spinal Erector

13. Forearms

16. Lateral raises
 get best results using light dumbbells

17. Military press

18. One arm dumbbell press
 (db press variation)

19. Front raises

20. Reverse fly/ rear deltoid raise

21.  Rear delt raise variation

22. Traps
 Upright row

23. Posture is just as important!
 No hunched shoulders during lifts – or ever!

24. Triceps
 One arm triceps extensions

25. Triceps
 Triceps press down

26. Triceps dips

27. Seated barbell triceps extensions

28. Cable triceps overhead extensions

29. Close grip bench press

30. Lying triceps extensions
 Aka “Skullcrushers”

31. Cable cross over

32. Decline bench press

33. Machine chest fly

34. Dumbbell fly

35. Bench press

36. Bench press variation
 DB bench press

37. Biceps exercises
 Barbell curl
 Preacher curl
 Incline curl
 Decline curl
 Lying curl
 Cable curls
 Hammer curls
 Dumbbell curl

41. Simultaneous is good

42. One of Schwarzenegger's faves

43. Forearms + biceps

49.  Quickly gonna name some forearm exercises

50.  For grip
 strength

51.  Seated curls are great too

52.  BACK exercises

53.  DB bent over row

54.  Motion:

56.  Form + Motion:

57.  T bar row

58.  Barbell bent over row

59. For the lats

60.  Chin ups – close and wide grip
 Pull ups – close and wide grip
 These are also good for the lats

61.  Bar triceps extension

62.  Incline curl

63.  DB preacher curl

64.  overhead extensions

65.  Two other great exercises

67.  Dont have a bench?

70.  Compound lifts:
 Bench press
 Squats
 Presses
 Rows
 Dips
 Deadlifts

71.  Isolation exercises
 Work one muscle in isolation – no other
muscles involved
 I E cable pushdown, lateral raises, front raises

73.  Quadriceps = squats

74.  Goblet squat

75.  The conventional, back sqaut

76.  Bodyweight is just as good

77. Front squats

78.  Pistol squats (no weight is easier)

79.  Hack squats

80.  Leg press + leg curl + leg extension

81.  Overhead squat

87. (machine, can use DB)
 Prone leg curls

88.  A really good one for the back

89.  Calf exercises:
 Donkey calf raises
 Seated calf raises
 Standing calf raises
 Machine calf raises
 Leg press machine calf raises
 All can be done weighted, bodyweight, one foot
or both with feet positioned inward, outward or
normal – straight forward and on a platform or
not

90.  Forearm training frequency
 3 x per week or more

 Same with calves
 Abs can be done every day

91.  There are tons of abs exercises.
 Google them as I don’t have the time to go
through all
 To name a few that are really good :
 Leg raises (lying or hanging, weighted or not)
 Crunches
 Russian twists – obliques

92.  Diet and nutrition
 I will go through this more in a sec
 The important thing is to keep junk limited to
once a week

93.  Body types
 You may have heard of body types mentioned
before
 The important thing to know is don’t fret about
finding out yours. In real honesty we are all a
mixture. Ignore the terms “hard gainer”
“mesomorph” “endomorph” “ectomorph”
 Instead, workout the way you want and keep in
mind your goals – do I want to lose fat or gain
muscle?

94.  How much protein?
 At least 1g per lb of bodyweight (you can go up
to as much as 2.5g per lb of bodyweight and
still have no side effects)
 Fats – no more than 20% of your calories
should come from fat is good
 Fill up the rest with carbs

95.  Water – at least 3 litres to stay hydrated (15
glasses)
 A 40:40:20 split is always good for what you eat
 Muscle gain – 250-500 cals over maintenance
 Bulking diet (where you eat with no care for fat
gain) – more than 500 cals over maintenance
 Maintenance cals – TDEE (use an online
calculator) or BMR + Calories burnt each day

96.  BMR for Men = 66.47 + (13.75 * weight [kg]) +
(5.003 * size [cm]) − (6.755 * age [years])
 BMR for Women = 655.1 + (9.563 * weight [kg])
+ (1.85 * size [cm]) − (4.676 * age [years])

97.  For example, I have a BMR of 1,718 cals
 I burn around 500 cals a day so maintenance
cals is 2,218 cals a day (around that)
 Then to gain muscle I add – 250-500 cals to it
so I get 2,468 cals – 2,718 cals a day for
muscle gain (with hardly any fat gain – no fat
gain) which is a better way than a bulk
 If you are doing a bulk remember to...

98.  CUT – where a bodybuilder diets down in an
attempt to lose fat and maintain muscle
 For this 20% cals from fat still, lower your carbs
and fat though and try and keep your protein
intake still at 1g per lb of bodyweight or more.
And eat at a defecit of 250-500 cals. No more or
you can lose muscle. Lots of light-moderate
intensity cardio is good. You wont be losing
muscle from this so do as much as you can

99.  Drink loads more water and be careful to eat
extremely healthy
 Try intermitent fasting
 Try fasted cardio

100.  When gaining muscle how much Cardio should
I do?
 At least 2 hours a week of fairly moderate
intensity cardio (I E jogging, swimming, hiking,
stepper, fast walking, jump rope)
 Aim for HIT cardio and dont do it just before
workout or you will run out of energy for the
pump

101.  Stick with at least one rest day from weights
 4-6 days a week is good for muscle gain
 1 hour is what is reccomended as a maximum,
but I dont even recommend this as a minimum.
Most great bodybuilders gained their amazing
muscle with 2 hours as a minimum. Some did 4,
5 and even 6 hours of gym each day.

102.  More than 10 sets per muscle each week is
good
 Remember not to double train a muscle where
possible
 Make or pick a workout routine you enjoy which
works every muscle enough (at least twice a
week) and involves compound and isolation lifts

103.  Another way to calculate caloric intake
 Muscle gain – weight in lbs*15-18
 Fat loss – weight in lbs*12
 But this isn’t as efficient as other factors like
Energy Expenditure come into play

104.  What if I am not gaining muscle weight?
 Increase calories again by 250-500 cals
 Keep doing this weekly until you see a slow rise
in weight. You should be gaining 0.5-1lb a week
 Any more and you will be gaining too much fat
which will take a while to diet off

105.  What if I am gaining lots of fat?
 Take the calories down around 250 to avoid fat
gain. 250 excess calories can cause more fat
gain than you think. Increase this defecit if
necessary. But make sure you do put on that
weight and make sure that weight is muscle

106.  You may also want to recomp
 This is where you eat at maintenance and
without gaining or losing any weight, aim to
shed fat and gain muscle. That means cardio
and weights fairly equal amounts of each

107.  What is the dirty bulk? Should I or should I not
do it?
 Unless you want to get diabetes, heart disease,
high blood pressure, cholestrol, kidney
problems and a frick ton of fat hanging off you –
not to mention feel bloated, gassy, sick and
crap all the time, I don;’t recommend doing the
dirty bulk – which is where you stuff your face
with endless amounts of high fat, sats and
sugar and salt junk foods

108.  How long should I bulk or eat to gain muscle for
 If you are bulking, this should only last for
around 2-3 months as it isn’t as healthy as you
think. Any fat gain can put extra strain on the
heart and lead to more risk of heart disease.
Even if you eat extremely healthy, eating at
such a high surplus as a bulk inevitably leads to
fat gain along with muscle gain. Not to mention
you gain much more fat than muscle

109.  Why should I not go too crazy on fats and
carbs?
 Excess carbs = you consuming loads of sugar
which causes more risk of diabetes
 Excess fats = too much saturated fats which
increases risk of heart disease and heart
attacks

110.  To lower cholestrol – try oats or egg yolks
 Avoid things like – red meat, cheese and
moderate your whole egg intake
 To limit saturates – try almonds, they are a low
saturate – high fat food
 To limit sugar and salt – go for sugar and
sodium free products when trying to limit this
 Same goes with fat

111.  Quick and easy way to get lots of protein
without counting cals or looking on the back for
ingredients:
 Buy products which are labelled “high in
protein”
 Remember that 1 good serving of protein = 1
fillet of fish or piece of meat (20-30g P)

112.  Protein is very expensive
 Having issues with this?
 Buy a cheap protein – Tuna
 Or vegetarian or vegan proteins:
 I E milk, whey, nuts, beans, lentils, protein
shakes and bars – these are just as good. Just
make sure the shakes and bars are home-made
and not processed crap

113.  What to eat and what not to eat
 Lean meat, poultry and fish
 Egg
 Non fat milk, Yorghurt, Whey or other protein
powder
 Starchy and wholegrain or wheat carbs
 Fruit, veg, nuts and seeds

114. Best protein sources
 Venison - a game meat which is the exception
for Red meats – very lean – but no other red
meats are as good as this

115.  Chicken

116.  Egg

117.  Lean Turkey mince

118.  Low fat fish
 IE tuna, salmon, cod

119. Fast digesting carbs
 (any and all) Fruit and veg

120. Slower digesting Carbs
 Starchy carbs:
 Potato (white and sweet), rice, pasta,
wholemeal bread
 Quinoa
 Beans, Lentils

121. Fats
 Nuts, seeds and avocados

122. Dairy
 Low fat milk, yorghurt and cheese

123.  Why not to overwork a muscle
 Longer time for it to recover so that means may
have to miss that muscle’s next workout
 Extreme soreness and lack of ability to flex it or
lift weights that are normal for you to lift
 Heart rate higher than usual (A sign of muscle
overworking)
 Tiredness

124.  How to avoid overworking a muscle
 Know your limits
 Listen to pain – don’t ignore it
 Muscle soreness and slight sore “pain” in the
muscle is fine as this is lactic acid
 But real joint pain or extreme soreness is not
good
 Stretch or warm up or both to avoid lactic acid
building up way to much which can cause way
too much soreness than nescessary

125.  Don’t fear overworking a muscle too much
 Most times your body can bounce back if it
happens on the off chance
 Just don’t be doing it consistently or that can
have negative effects and cause your muscle to
break down instead of build
 Adequate rest is important and one way to
prevent this – get that good sleep and have a
rest day

126.  How many hours should I workout for?
 Most pros built their amazing physiques upon 2-
3 hours at the gym. Some 4,5 or even 6
 Stick with at least 2 hours if your goal is having
a future career in bodybuilding
 If not and you just do it for fun or maybe
something less than a career in mind and have
a busy life then 1 hour is suffice

127.  What weight should I be lifting to gain muscle?
 A weight that allows you to lift between 6-12
reps until you fail lifting it
 12 reps is more hypertrophy
 Where as the 6 rep end is more strength
 Both are still hypertrophy which is muscle
growth
 Endurance = 15 or more reps
 Strength = 1-4 rpm

128.  Lifting between 65%-90% of your 1rm is good
enough for gaining muscle
 Use an online 1rm calculator to calculate your
1rm
 In order to do this, pick a weight you think you
can lift 6-12 times before failing and count out
each rep. Write down the weight and no. of reps
then input it into the calculator to get your 1rm

129.  Try the calorie and 1rm calculator I recommend
 Also, try a bodyfat % calculator and follow its
instructions (you will need a waist measure) and
this can be helpful for knowing wether you
should gain muscle or focus on getting lean
 This body fat % can then be used for many
other calculators I E ffmi calculator

130.  If you are 15% bodyfat or more then you should
focus on getting lean – Bear mode bodybuilding
(High body fat bodybuilders (15-20%) is not a
great path to go down as it is unhealthy and not
really aesthetic as most of their muscle is under
layers of fat)
 If you are under 15% then eat for muscle gain
(250-500 cals like I mentioned before) until you
reach 15% bodyfat. Then cut down. If you don’t
reach that then keep going. 15% is commonly
the limit

131.  Why should I not bulk at 15% bodyfat?
 15% is considered high % for fat in the
bodybuilding industry and it is harder to gain
muscle and easier to gain fat at this %
 That is why some bear mode bodybuilders you
see online get to obese range because they
keep going past 15% and the fat just piles on
and for some is harder to cut for that long

132.  How long should I cut for?
 Until you can see some abs
 Usually, cuts last for 6-12 weeks as to not lose
muscle mass and only lose fat. Going to long
will cause you to lose muscle and you don’t
want that

133.  What is FFMI
 Fat free mass index
 A good FFMI to aim for is at least 22 which is
considered above average. But this will take
some time and dedication. Many bodybuilders
can take 10 years to fully bulk up

134.  How much muscle should the average guy
expect to gain a year?
 24 lbs if having proper nutrition, training and
sleep
 Some that are genetically gifted can gain more
without the use of steriods
 Some that have crap genetics for gaining
muscles gain less than 24 lbs

135.  Keep in mind when trying to gain muscle that
your rate of growth can be to others and where
someone can gain an inch to their arms each
month. You may take 6, 7 or even a year to do
this. Keep a progress report of all your
measurements and photos to see how you
progress and compare with others to see your
rate of growth so to not have too crazy an
expectation and also to know your potential

136.  My rate of growth is so slow. Even when eating
at a surplus I only gain 1 lb after say a few
months
 Muscle gain will slow after a few years or less
depending on your genetics also
 So if you have lifted for a while, don’t expect to
make rapid gains like you did during the newbie
gains phase. With this in mind, you may want to
consider eating at maintenance if you have
been lifting for say 5 years ish – or else you will
probably be putting on fat rather than muscle

137.  When bodybuilding you want to keep in mind
the size of the muscle, the visibilty (you want it
visible) and the aesthetic look (don’t let a single
muscle lag behind. All muscles should look
greatly developed)

138.  Motivation
 Some of us really do need motivation more than
others
 Try listening to workout tunes, or working out
with a friend to get you motivated. Treat yourself
after a workout to a nice (healthy) thing you
enjoy I E movie, game, relaxing bath or seeing
a friend – I find this pushes me through my
workouts on days I don’t feel energetic

139.  What if my gym hasn’t opened?
 Workouts at home are just as good. Don’t let
anyone tell you otherwise. The fact is many
prisoners such as the famous Bronson – built
heaps of muscles only doing squats and press
ups with bodyweight. You don’t need
equipment, all you need is you

140.  But in case you have equipment within reach
 Which is better? Free weights – Machines?
 Free weights are more ideal but machines are
necessary for getting those exercises such as
cable rows and pull down etc. If you don’t have
one handy, you can use a resistance band hung
on something like a door handle to mimic a
machine. This worked for me during lock down
and it still works for many.

141.  Sleep
 Why is it important?
 When you sleep, your body creates
Testosterone which is a vital factor of gaining
muscle
 Not to mention your muscle repairs and you feel
energised for your next workout

142.  I advise at least 8 hours sleep (9 if you are a
kid)
 That way your body gets enough rest and is
ready to tackle an intense workout

143.  How many meals? How often?
 At least 5 meals is good to keep metabolism
high
 Give 2-3 hours between each meal

144.  Protein powder good or bad?
 Great, as they offer a cheaper way of getting
protein
 Great for gaining mass and weight
 Don’t make you feel too full so you can have a
fair bit
 Just remember to not go past the
recommended serving amount + most of your
protein should come from food not shakes

145.  Also find one that doesn’t have loads of
chemicals in it
 Impact Whey by Myprotein is a good one which
has no preservatives in it – I E all natural

146.  When should I have a fast digesting carb?
 A good time is before and after workout.
Possibly even during. It is a fast way of getting
energy to fuel you through your workout
 Fast digesting carbs = fruit, bread
 Some have sweets but this is not good and just
an excuse to eat crap – if you have a sugar
craving, have 1-2 tsps honey or agave instead
as this is natural and healthy

147.  Benefits of having a protein shake post workout
 It is fast digesting
 It is easy on your body after an intense workout
 Boosts muscle repair and gain
 Quick energy after an intense workout
 Put whey in your shake as this is a fast
digesting protein and will go to your muscles in
no time

148.  Other tips
 Drink 500ml water when you wake up to replace
water lost overnight
 Have milk, yorghurt, cheese or casein just
before bed as these are slow digesting proteins
to boost overnight muscle repair

149.  Testosterone – why it is good and how should I
boost it
 Testosterone is what grows muscles as it is a
hormone which turns boys into men. And being
a man = more muscle mass
 A good way of getting more of it would be sun
bathing – vitamin D boosts it a lot
 Not to mention you can take a vitamin D
supplement, vitamin D rich foods such as
Cornflakes or have ginger – apparently boosts it
a fair bit. Zinc is also beneficial so have a zinc
supplement or zinc rich foods

150.  Bad way of getting T
 Steroids
 Don’t take them – especially at a young age
 Perhaps when you are older and willing to take
the risks of being an IFFBB pro or something
like that but until then avoid them
 Why?

151.  Risk of heart failure and problems
 Loads of Acne which I know you would not like
 Shrunken testicles (your 6 inch wonder you
wont shut up about will become a 1 inch laugh)
 Not fun

152.  There are also dangers of becoming to lean
 Bodybuilders that became 2%, a number of
them died
 And another danger which in my opinion is
strongly a danger too – is becoming way to
obsessed to the point you don’t have a life other
than bodybuilding – dont ever eat out, see
friends or do school or work because you are
too busy stuck in the gym. Don’t make this
mistake

153.  Another danger is using bad form
 If you use too much bad form you will begin to
have way to much aches and pains when you
are older. This can be very bad for your health
and cause life long join problems
 This can also be caused by using way too
heavy a weight
 And last danger I think is working out until you
are sick. Or even like I did once – faint. Eat
when your body tells you too. Don’t eat tons
before a workout and definitely don’t skip a
meal before a workout. You need that energy

154.  Lastly, you will probably get teased
 But that is common for anyone with ambitious
goals
 The important thing is to push through it and
unlock your full potential. Reach that body you
desire and don’t let people bully you to the point
where you quit. Great men made it because
they never quit. They never gave up
 And they reached their goals

155.  Muscle gain will take time. It always does and
always will
 Just find those ways to stay motivated
 Stay curious also. Don’t stop here
 Keep researching and finding out more about
the art, history, skill and future of bodybuilding
 But most importantly have fun, it shouldn’t be a
chore, you should enjoy every step of the
journey

156.  My training program
 Link here or in DESC
 https://dailystrength.app.link/rhCjFKi6x8
 follow the instructions to view the workout plan
 Or else, if that does not work, use my word
doccument version (LINK IN DESC)

157.  Template for your own training program DIY
Mon Tue Wed Thur Fri Sat Sun

158.  Dont fret too much if you go off tracks one day.
Just don’t make it a habit. Pick yourself up the
next day and continue your healthy lifestyle
 Don’t make worry and stress a habit as this isn’t
good for your overall health or muscle gain
either. So relax, enjoy the fitness journey and
be the best you can be

159.  Thanks very much for stopping by
 I hope you enjoyed my in-depth look at
bodybuilding
 Sometime I hope to do a video on the history of
bodybuilding
 Please give this a like and I will see you again
soon
 - Caleb J Perkins