26 Week Program, 3 Week Splits

[rockdawg21]

I use dumbbells on all of the pressing lifts because they cause less damage on the shoulders and pecs (especially as you get into very heavy weights). They also use more stabilizer muscles than a barbell and will cure strength imbalances that sometimes occur with a barbell.

Download the printable files* here.
*File is a ZIP format; printouts are in Microsoft Excel so if you don't have Microsoft Excel, download the free Excel Viewer here.

Weeks 1-3

3/0/1, 3-minute rest, use heavy weights;

Session 1 - Chest/Shoulders/Triceps

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Bench Press, Flat, dbs
- Flyes, Flat
Bench Press, Incline, dbs
- Flyes, Incline
Shoulder Press, Seated, dbs
- Plate Raises
Bar Dips
- Tricep Pulldowns (stripset)

Session 2 - Legs

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Deadlifts, Barbell
Leg Press, Machine
Lying Leg Curls, Machine
Calf Raises, Standing (Stripset)

Session 3 - Back/Biceps/Abs

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Pullups, Shoulder-Width (weighted if needed)
Bent-Over Rows, Barbell, Underhand-Grip
- T-Bar Row
Bicep Curls, Straight Bar, Overhand
- Hammer Curls (stripset)
- Forearm Curls, Barbell, Behind the Back
- Forearm Curls, Barbell, Overhand on Bench
Situps, Angled, (weighted if needed), 60 seconds rest

Weeks 4-6

3/0/1, 3-minute rest, use heavy weights;

Session 1 - Chest/Shoulders/Triceps

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Bench Press, Incline, dbs
- Flyes, Incline
Bench Press, Flat, dbs
- Flyes, Flat
Shoulder Press, Seated, dbs
- Side Lateral Raises, dbs
Bar Dips
- Tricep Pushdowns (stripset)

Session 2 - Legs

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Squats, Barbell
- Leg Press, Machine
Stiff-Legged Deadlifts, Barbell
- Lying Leg Curls, Machine
Calf Raises, Standing (Stripset)

Session 3 - Back/Biceps/Abs

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Chinups, Close-Grip (weighted if needed)
Bent-Over Rows, Barbell, Normal-Grip
- T-Bar Row
Hammer Curls
- EZ-Bar Curls (stripset)
- Forearm Curls, Barbell, Behind the Back
- Forearm Curls, Barbell, Overhand on Bench
Reverse Incline Crunches,60 seconds rest

Weeks 7-9

1/0/1, 90 seconds rest, 10x10s - use a weight that you can do for 20 reps max

Session 1 - Chest/Back

Lifts	Warmup (10 reps)	Set 1 (10 reps)	Set 2 (10 reps)	Set 3 (10 reps)	Set 4 (10 reps)	Set 5 (10 reps)	Set 6 (10 reps)	Set 7 (10 reps)	Set 8 (10 reps)	Set 9 (10 reps)	Set 10 (10 reps)
Bench Press, Incline, dbs
Bent-Over Rows, Barbell, Normal-Grip
Dumbbell Pullovers (10-15 reps)

Session 2 - Legs

Lifts	Warmup (10 reps)	Set 1 (10 reps)	Set 2 (10 reps)	Set 3 (10 reps)	Set 4 (10 reps)	Set 5 (10 reps)	Set 6 (10 reps)	Set 7 (10 reps)	Set 8 (10 reps)	Set 9 (10 reps)	Set 10 (10 reps)
Deadlifts, Barbell
Calf Raises, Standing, Machine
Dumbbell Shrugs (10-15 reps)

Session 3 - Arms

Lifts	Warmup (10 reps)	Set 1 (10 reps)	Set 2 (10 reps)	Set 3 (10 reps)	Set 4 (10 reps)	Set 5 (10 reps)	Set 6 (10 reps)	Set 7 (10 reps)	Set 8 (10 reps)	Set 9 (10 reps)	Set 10 (10 reps)
Bar Dips
Reverse EZ-Bar Curls
Tricep Pushdowns, Machine
Reverse-Incline Crunches (twisting)

Weeks 10-12

3/0/1, 3-minute rest, use heavy weights;

Session 1 - Chest/Shoulders/Triceps

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Bench Press, Flat, dbs
- Flyes, Flat
Bench Press, Incline, dbs
- Flyes, Incline
Shoulder Press, Seated, dbs
- Plate Raises
Bar Dips
- Tricep Pulldowns (stripset)

Session 2 - Legs

Lifts	Warmup(s) (8 reps)	Set 1 6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Squats, Barbell
- Leg Press, Machine
Stiff-Legged Deadlifts, Barbell
- Lying Leg Curls, Machine
Calf Raises, Standing (Stripset)

Session 3 - Back/Biceps/Abs

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Pullups, Shoulder-Width (weighted if needed)
Bent-Over Rows, Barbell, Underhand-Grip
- T-Bar Row
EZ-Bar Curls
- Hammer Curls (stripset)
- Forearm Curls, Barbell, Behind the Back
- Forearm Curls, Barbell, Overhand on Bench
Situps, Angled, (weighted if needed), 60 seconds rest

Weeks 13-14
(Rest)

Weeks 15-17

3/0/1, 3-minute rest, use heavy weights;

Session 1 - Chest/Shoulders/Triceps

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Bench Press, Incline, dbs
- Flyes, Incline
Bench Press, Flat, dbs
- Flyes, Flat
Shoulder Press, Seated, dbs
- Side Lateral Raises, dbs
Bar Dips
- Tricep Pushdowns (stripset)

Session 2 - Legs

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Deadlifts, Barbell
Hack Squat, Machine
Lying Leg Curls, Machine
Calf Raises, Standing (Stripset)

Session 3 - Back/Biceps/Abs

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Chinups, Close-Grip (weighted if needed)
Smith-Machine Pullups, Normal-Grip (weighted if needed)
- T-Bar Row
Hammer Curls
- EZ-Bar Curls (stripset)
- Forearm Curls, Barbell, Behind the Back
- Forearm Curls, Barbell, Overhand on Bench
Reverse Incline Crunches,60 seconds rest

Weeks 18-20

1/0/1, 1-minute rest, use moderate weights

Session 1 - Chest/Shoulders/Triceps

Lifts	Warmup	Set 1 (12-10 reps)	Set 2 (10-8 reps)	Set 3 (8-6 reps)
Bench Press, Incline, dbs
Bench Press, Flat, dbs
Bench Press, Decline, dbs
Shoulder Press, Seated, dbs
Front Lateral Raises, dbs
Side Lateral Raises, dbs
Bar Dips (to failure)
Triceps Pushdown, Machine

Session 2 - Legs

Lifts	Warmup	Set 1 (12-10 reps)	Set 2 (10-8 reps)	Set 3 (8-6 reps)
Deadlifts, Barbell
Stiff-Legged Deadlifts
Leg Press, Machine
Lying Leg Curls, Machine
Calf Raises (Standing), 3x5s*
Calf Raises (Seated), mult. supersets

*Week 18 - Toes out, toes straight, toes in or vice versa
*Week 19 - Toes in, toes straight, toes out or vice versa
*Week 20 - Toes out, toes straight, toes in or vice versa

Session 3 - Back/Bicep/Abs

Lifts	Warmup	Set 1 (12-10 reps)	Set 2 (10-8 reps)	Set 3 (8-6 reps)
Pullups, close-grip
Bent Over Rows, barbell (normal grip)
Seated Rows (cable), machine
Preacher Curls, Reverse-EZ Bar
Preacher Curls, EZ Bar
Forearm Curls, Behind the Back
Situps, angled, to failure

Weeks 21-23

Session 1 - Chest/Shoulders/Triceps

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Bench Press, Flat, dbs
- Flyes, Flat
Bench Press, Incline, dbs
- Flyes, Incline
Shoulder Press, Seated, dbs
- Plate Raises
Bar Dips
- Tricep Pulldowns (stripset)

Session 2 - Legs

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Squats, Barbell
- Leg Press, Machine
Stiff-Legged Deadlifts, Barbell
- Lying Leg Curls, Machine
Calf Raises, Standing (Stripset)

Session 3 - Back/Biceps/Abs

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Pullups, Wide-Grip (weighted if needed)
Smith-Machine Pullups, Reverse-Grip (weighted if needed)
- T-Bar Row
Reverse EZ-Bar Curls
- Hammer Curls (stripset)
- Forearm Curls, Barbell, Behind the Back
- Forearm Curls, Barbell, Overhand on Bench
Reverse Incline Crunches,60 seconds rest

Weeks 24-26

Session 1 - Chest/Shoulders/Triceps

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Bench Press, Incline, dbs
- Flyes, Incline
Bench Press, Flat, dbs
- Flyes, Flat
Shoulder Press, Seated, dbs
- Side Lateral Raises, dbs
Bar Dips
- Tricep Pushdowns (stripset)

Session 2 - Legs

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Deadlifts, Barbell
Hack Squat, Machine
Lying Leg Curls, Machine
Calf Raises, Standing (Stripset)

Session 3 - Back/Biceps/Abs

Lifts	Warmup(s) (8 reps)	Set 1 (6-8 reps)	Set 2 (4-6 reps)	Set 3 (2-4 reps)	Set 4 (1-2 reps)	Burnout (6-12 reps)	Superset (8-12 reps)
Chinups, Close-Grip (weighted if needed)
Bent-Over Rows, Barbell, Normal-Grip
- T-Bar Row
Hammer Curls
- EZ-Bar Curls (stripset)
- Forearm Curls, Barbell, Behind the Back
- Forearm Curls, Barbell, Overhand on Bench
Reverse Incline Crunches, 60 seconds rest