Ever wanted a program that focused on muscle growth that isn’t full of gimmicks? Maybe you’re a powerlifter who wants to switch it up, or you’re an intermediate lifter that wants to put on some size. Perhaps you’re looking for a program to run while you’re on a cut. If any of these sound like where you’re currently at, the new Second Generation Bodybuilding 1 program is right up your alley!

Who’s it for?

The Second-Generation Bodybuilding I programs are designed for individuals who meet the following criteria:

1. Have some previous experience (>3 months) training. If you’re new to training that’s great! We recommend our Beginner Template to start. If you’re not new to following a training program, this should be a great fit.
2. Trainees who want to prioritize muscular size (e.g. hypertrophy). While we expect that most people using this program will also get stronger in the exercises trained and improve their conditioning, the program is focused on driving muscle growth.

Scheduling

The Second-Generation Bodybuilding I download includes FOUR total programs, i.e. two 8-week blocks with 3- and 4-day-per-week training schedules. The training load is slightly higher in the 4-day program, which also uses an upper-lower split compared to the push-pull-legs organization of the 3-day program.

The two blocks of the program can be run consecutively or in isolation if desired. There are built-in deloads to facilitate running both blocks back-to-back, so no programming modifications are needed.

Each block includes the following:

• 3 to 4 lifting sessions focused on size and strength
• 3 to 4 conditioning sessions to develop endurance without interfering with strength, power, and size.

Most lifting sessions will last about an hour, whereas the conditioning sessions range between 20- to 45-minutes. It is 100% okay to mix and match elements of the training week to fit your schedule, even if it means lifting on back-to-back-to-back days.

Equipment Requirements

At a minimum, we recommend users have access to a barbell, rack, plates, and a bench. No specialized equipment is necessary to run this program, but the program does support use of machines, dumbbells, and other equipment.

Lifting shoes, cross-training sneakers, a lifting belt, wrist straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed to run this program.

What’s Next?

After completing Block 1 of either the 3- or 4-day Bodybuilding I program, we recommend the advancing to Block 2, provided your goals and training resources haven’t changed.

If your goals have changed and/or you want a different program, we have probably got something to suit you. For guidance, check out our program quiz or ask us directly on our Forum.

Finally, 1-on-1 coaching with the Barbell Medicine staff is also an option. We offer evidence-based programming and nutrition coaching that’s individualized for current fitness level, preferences, and goals. Barbell Medicine coaches are highly trained, with over 50-years of experience between our professionals. If this is something you’re interested in, please email us at support@barbellmedicine.com.

Try a 1-Week Free Sample of the program:

Product Support

• Customers receive lifetime access to support for this program via our web Forum or through E-mail
• No refunds are available for downloadable products at this time
• Program file downloads are only available via purchases made on the Barbell Medicine website. File downloads are not provided for purchases made within the Barbell Medicine App.