Staromodni osmonedeljni program za celo telo
Staromodni režim zveri za celo telo: 8 nedelja do slave
+ BESPLATAN vodič za ishranu „Kako bodibilderi zaista jedu“
Dobrodošli u program koji ne mari za trendove, TikTok treninge ili to koliko vam je lepa bočica za šejker. Ovo je staromodni pristup — vrsta treninga koja je od ljubitelja teretane pravila legende još pre nego što su heštegovi uopšte postojali.
Nedelje 1–4: Imaćete 4 treninga za celo telo nedeljno. Zašto? Zato što celo vaše telo mora da zna da ste ozbiljni. Budimo mišiće za koje ste zaboravili da postoje. Biće teško, ali će vaše ogledalo početi da vam deli komplimente.
Nedelje 5–8: Prelazite na 5 treninga nedeljno sa pravim profesionalnim splitom. Ovde se dešava magija. Dan za grudi. Dan za leđa. Dan za noge. Dan za ramena. Dan za ruke. Cela ekipa dobija svoj prostor pod reflektorima.
A pošto se mišići ne grade samo od proteinskih gasova, dobijate i BESPLATNU e-knjigu o ishrani + 2 plana obroka za masu i definiciju. Prepuna je saveta o tome kako bodibilderi zapravo jedu — ne samo ono što izgleda dobro na Instagramu. Govorimo o pravoj hrani i pravim rezultatima.
Ovaj plan nije za one koji odustaju, influensere ili bilo koga ko se plaši malo znoja. Ali ako ste spremni da trenirate kao da je 1985. godina, jedete kao šampion i možda pocepate rukav ili dva — ovo je vaš program.
Ebook: How to Eat like a Bodybuilder?
This FREE E-book covers everything you need to know about nutrition, plus it has some special and simple recipes.
Meal Bulking Plan: 3000 kcal
Meal cutting plan: 1800 kcal
Weeks:
-
Day 1Week 1FreeVelike grudi i snažni tricepsi
Ovaj trening je dizajniran za prirodne vežbače kako bi im grudi i tricepsi brzo porasli! Trening ima 5 vežbi za grudi i 3 za tricepse. Deo za grudi se više fokusira na gornji deo grudi, uz neke napredne vežbe na kablovima i superseriju za kraj. Osetićete pumpu, verujte mi! Deo za tricepse se više fokusira na dugu glavu tricepsa jer je to ono što čini vaše ruke ogromnim! Isprobajte ovaj trening i zahvalite mi kasnije!
1h 10m Grudi i tricepsi -
Day 2Week 1Free50min Leđa i biceps
Ako imate samo 1 sat za teretanu, ovo je jedan od najboljih načina za brz rast mišića: superserije i drop serije, plus dobijate neke veoma dobre izolacione vežbe, kao što je donje veslanje sa klečanjem ili pretklon za izolaciju bicepsa! Čak kombinujete superseriju i drop seriju u jednom delu treninga! Postoje 4 vežbe za leđa i 4 vežbe za biceps. Superserije i drop serije su odličan način da se postigne otkaz. Ljudi misle da ove tehnike treba koristiti samo tokom definicije, što nije tačno. Ove tehnike (superserije, drop serije, gigantske serije...) pomoći će Vam da brzo postignete hipertrofiju i brzo napumpate mišiće, ali u zavisnosti od Vaše ishrane, ići ćete ili na masu ili na definiciju, tako da sam trening nema nikakve veze sa masom ili definicijom! Sve zavisi od unosa kalorija (kalorijski suficit (primer: preko 3000 kalorija dnevno) = masa, i kalorijski deficit (primer: ispod 2300 kalorija dnevno) = definicija).
50m Leđa i biceps -
Day 3Week 1FreeStaromodni trening za noge
Ova veoma napredna rutina je dizajnirana da postigne apsolutni otkaz sa samo 5 jednostavnih vežbi! Cilj je da se noge napumpaju do maksimuma! Uz prvu gigantsku seriju osetićete kako se noge brzo pumpaju! Samo pratite moje savete i rutinu i zahvalite mi kasnije!
1h 15m Cele noge -
Day 4Week 1Podstaknite rast prirodnim putem
Trening se sastoji od 7 vežbi, od kojih su 2 vežbe zagrevanja. Cilj je da se podstakne rast ramena za 1 sat. Prirodnim vežbačima je potreban veći stres na mišićnu partiju da bi ona rasla, tako da je ovaj trening savršen!
1h 10m Puna ramena
-
Day 1Week 2Grudi, tricepsi i trbušnjaci
Trening se sastoji iz 3 dela: grudi, tricepsi i trbušnjaci! Cilj je maksimalno pogoditi grudi i tricepse, dok je poslednja vežba rezervisana samo za trbušnjake! Obično kažem da je ovo moj najkompletniji trening ikada, jer donosi najbolju pumpu do sada! Nakon ovog treninga, sigurno ćete se osećati kao spartanski ratnik!
1h 20m Grudi, tricepsi, trbušnjaci -
Day 2Week 2Moćna leđa i biceps
Ovaj trening se sastoji iz 2 dela: leđa i biceps! Ukupno ima 6 vežbi: 4 za leđa i 2 za bicepse! Cilj je da se kombinuje podizanje velikih težina sa rutinom za hipertrofiju! Pokazaću vam osnove za sve vežbe za leđa u ovom treningu! Nakon ovog treninga osećaćete se MOĆNO, verujte mi! Probajte i zahvalite mi se kasnije!
1h 10m Leđa i biceps -
Day 3Week 2Nema više tankih nogu
Ovaj trening za noge je dizajniran da unapredi vaše noge i podstakne njihov rast za samo 50 minuta! Trening sadrži sve tehnike koje će vam pomoći da dostignete otkaz: superserije, drop serije i klaster serije!
50m Cele noge -
Day 4Week 2Stara škola!
Trening predviđa samo osnovne vežbe sa sajlama i bučicama! Nije vam potrebna sva ta moderna oprema da biste podstakli rast ramena! Isprobajte moju rutinu stare škole sa 6 vežbi dizajniranih da brzo napumpaju vaša ramena i postignu hipertrofiju!
1h 00m Puna ramena
-
Day 1Week 3Eksplozivni trening za pumpu
Trening ima ukupno 7 vežbi. Deo za grudi predviđa drop serije i superserije! Deo treninga za triceps se fokusira na izgradnju duge glave tricepsa! Pumpa je neverovatna! Probajte i zahvalite mi kasnije!
1h 15m Grudi i triceps -
Day 2Week 3Trening koji NIJE dosadan
Ako su vam svi treninzi dosadni, morate isprobati ovo, verujte mi! Trening se sastoji od samo 4 vežbe za leđa i 3 za biceps, ali je rutina ludačka! Osetićete pumpu kao nikada pre, to vam obećavam! Samo treba da pratite moja uputstva!
1h 15m Leđa i biceps -
Day 3Week 3Dan za noge za sve nivoe
Ovo je trening koji je dobar kako za početnike, tako i za napredne vežbače! Ovaj trening se sastoji od 6 vežbi: 2 za kvadricepse, 2 za zadnju ložu i 2 za listove. Trening obuhvata samo osnovne vežbe, neke sa rutinom za hipertrofiju. Zbog toga je ovaj trening pogodan za sve nivoe, bez obzira na to da li ste početnik ili napredni vežbač!
1h 00m Cele noge -
Day 4Week 3Pumpa za bočne deltoide
Na kraju ovog treninga nećete moći da podignete ruke, jer je ovo jedan od najboljih treninga za izgradnju bočnih deltoida! Ako ste zanemarili bočne deltoide ili nemate ideju kako da ih brzo izgradite, ovo je savršen trening za Vas! Pratite me i zahvalite mi se kasnije!
1h 15m Ramena (fokus na bočni deltoid)
-
Day 1Week 450min Pump
Pump your Chest and Triceps in less than 1 hour! This workout has fewer exercises, and as there are many supersets and drop sets, you will achieve a total failure and boost the growth of your chest and triceps in less than 50 minutes. Make sure to follow the full workout structure!
50m Chest &Triceps -
Day 2Week 445 Min Back & Biceps
Strong pump in less than 1 hour! Here you have only 2 giant sets. The first giant set engages the back, while the other one engages the biceps. The goal is to achieve a strong pump and finish the workout in 45 minutes.
45m Back & Biceps -
Day 3Week 4Leg Day - Cluster Sets
Try this workout with fewer exercises but many cluster sets! The workout consists of only 5 exercises, but the cluster-set routine will help you grow your legs fast! Cluster sets are one of the most famous hypertrophy routines for achieving total failure and growing muscles fast!
1h 15m Full Legs -
Day 4Week 450-Min Delts Pump
The best quick pump ever! You have to try it! The workout consists of 5 exercises, but the routine and exercises I chose will help you engage your shoulders to the max! you will hit all 3 shoulder parts in less than 1 hour. This is one of my most effective shoulder routines to help you build a 3D shape!
50m full Shoulders
-
Day 1Week 5Chest Day - Feel Like Arnold
Chest workout only with the basic equipment in an old-school way! This workout has only 5 exercises, and the last part of this workout will help you pump your chest like never before! You only need the basic gym equipment, just like in old-school days!
1h 00m Full chest -
Day 2Week 5Go Heavy Back Workout
If you like lifting heavy, this is the perfect workout for you! This workout focuses mainly on heavy lifting, but it also incorporates some hypertrophy techniques (drop sets and supersets). This way, you will achieve the best pump possible with all 6 exercises. The routine is designed to hit all parts of the back!
1h 10m Full Back -
Day 3Week 5The Most Effective Leg Day
This is the perfect Leg Day to grow your legs FAST! This Workout has only 5 exercises but the intensity is high! The goal here is to achieve the hypertrophy in less than 1 hour! The is the most effective leg day to pump the legs fast! Follow my routine and thank me later!
1h 00m Full Legs -
Day 4Week 5Simple but Effective - The Pump
With this routine, growth is guaranteed. The pump is also amazing! You tried everything, but your shoulders aren't growing? Well, you did not try my workout routine that I designed to boost growth! If you are a natural lifter, this workout is perfect for you! The pump is amazing!
1h 10m Full Shoulders -
Day 5Week 5Pumping Iron Full Arms
Pump your arms like never before! Only for the strongest! If you do not want to grow your arms, this workout is not for you! The workout has 3 giant sets and 1 single triceps exercise with drop sets! The goal is to pump arms so hard that you think your arms will explode!
1h 10m Full Arms
-
Day 1Week 6Chest with insane finisher
Full chest day to boost the growth! This workout consists of only 5 exercises. The routine will help you boost your growth! Each exercise can be performed in any gym, so you do not need any special equipment.
1h 15m Full Chest -
Day 2Week 6Back With Limited Equipment
You do not need fancy equipment to build a massive back! The workout consists of 5 exercises, but the routine is designed to reach the hypertrophy! Follow my tips if you want to keep the focus on the back alone and not to shift the focus to other muscle groups!
1h 15m Full Back -
Day 3Week 61h Leg Pump
Insane leg day that you can finish in 1 hour or less! There are 6 exercises in total, but the intensity is very high! The goal is to achieve failure in less than 1 hour!
1h 00m Full Legs -
Day 4Week 6Shoulders Mega Pump
Here is the secret of my big shoulders! You have to try this! This workout lasts for 50-60 minutes and it has 5 exercises in total! This is the mega pump workout that I use when I do not have much time for a workout, but I want to pump my shoulders, especially side deltoids, fast! Try it and tell me if you liked the feeling of the mega pump!
50m Shoulders -
Day 5Week 6Advanced Full Arms
The pump after this workout is so amazing! This routine incorporates 7 exercises with an advanced routine! The focus is more on the biceps (60%) which is good if you want to grow them fast! The pump after this workout is so amazing, and you will thank me later! Now, follow my routine!
1h 10m Full Arms
-
Day 1Week 7Advanced Chest workout
Chest day with advanced exercises for the ultimate isolation! This routine consists of only 4 advanced exercises that hit the chest perfectly. You need some experience to perform those exercises correctly! The goal here is to isolate the chest as much as possible. The pump might not be so good, but all chest parts will be maximally isolated! Try it and thank me later!
1h 00m Full Chest -
Day 2Week 7Kong Strong Back
If you want to feel big like King Kong, follow my pump routine! The workout consists of 5 exercises. The first 3 exercises are isolation exercises. The last 2 exercises will pump you hard! You have to try this special routine of mine! It is cluster sets! Oh man, I love cluster sets so much! follow my routine and thank me later!
1h 15m Full Back -
Day 3Week 7
Old School Leg Day
This very advanced routine is designed to reach an absolute failure with only 5 simple exercises! The goal is to pump the legs to the max! With the first giant set, you will feel your legs pumping fast! just follow my advice and the routine and thank me later!
1h 15m Full Legs -
Day 4Week 7
Max Deltoids Pump for natural lifters
This is one of my best workout routines for natural lifters! The workout consists of 7 exercises, 2 of which are warmup exercises. The goal is to boost the growth of the shoulders in 1 hour. Natural lifters need more stress on the muscle part to make it grow, so this workout is the perfect one!
1h 10m Full Shoulders -
Day 5Week 7Full Arms Simple Routine
Feel the Pump with this simple Arms routine! This workout has 7 exercises that hit the triceps and biceps! The routine is quite SIMPLE but very EFFECTIVE! You will feel amazing pump at the end! Try it and let me know if you liked it!
1h 00m Full Arms
-
Day 1Week 8Chest with insane finisher
Full chest day to boost the growth! This workout consists of only 5 exercises. The routine will help you boost your growth! Each exercise can be performed in any gym, so you do not need any special equipment.
1h 15m Full Chest -
Day 2Week 8Ultimate Back Workout
One of my best routines for growing the back with detailed instructions! The workout is very simple as it has only 5 exercises, but the routine is made to achieve hypertrophy! The last exercise will help you build the lower latissimus!
1h 10m Full Back -
Day 3Week 8
The Most Effective Legs Routine
This is the perfect Leg Day to grow your legs FAST! This Workout has only 5 exercises but the intensity is high! The goal here is to achieve the hypertrophy in less than 1 hour! The is the most effective leg day to pump the legs fast! Follow my routine and thank me later!
1h 00m Full Legs -
Day 4Week 8
Pump shoulders in old-school style
100% guaranteed pump with the basic gym equipment! The workout stipulates only the basic exercises with the cable machine and dumbbells! You do not need all the fancy equipment to boost the growth of your shoulders! Try my old-school routine with 6 exercises designed to pump your shoulders fast and achieve hypertrophy!
1h 00m Full Shoulders -
Day 5Week 8Arms - Total Failure & Fast Growth
Full arms workout with 3 giant sets only! This is one of the best way to grow arms fast! People think that if you do supersets, giant sets and similar, will lose muscle mass and that it is more for the cutting season! They are so WRONG! The goal is to achieve hypertrophy, and depending on how many carries you will intake, you will bulk or cut. With this workout you will achieve 101% hypertrophy!
50m Full Arms
Meet Sasa, a 53-year-old active bodybuilding champion, boasting extensive expertise and a collection of over 110 medals and trophies, showcasing unparalleled dedication and mastery in the field.
View Profile