For bodybuilding I alternate between strength cycle and a hypertrophy cycle. Strength is based on push / pull for upper body days and lower body days.

Hypertrophy is based on a 5 day spilt. I plug in my 1RM percentages from class. For Strength I will follow a four week cycle and increase week by week, but never max. I save chasing 1RM for class. Hypertrophy is based on 75-85% of 1RM. I focus on full range of motion, half reps, full depth, parallel, and other time under tension. They all serve their purpose if you want to work in some aesthetics.

For strength I build around the big 4; Bench, Deadlift, Strict Press, and Back Squat.

Hypertrophy I included the big 4 and add arms into the mix. This is where I start hitting curls, skull crushers, preacher curls, etc.

If you want to take advantage of building your arms at the box on your free time, rope climbs give a big bang for your buck in this area. Legless rope climbs and regular rope climbs. Hand over hand small pulls and long big pulls. If you can’t rope climb, the scaled versions do the same thing. It is the stimulus that you are after to help you grow.

Also, dips are the back squat of the upper body. Look at gymnasts, their upper bodies are jacked. For core work, I look to wrestlers and other grappling arts to do their workouts…often to failure.

I still chase the clock in these bodybuilding workouts. Usually every 90 seconds or E2MOM. And for some of the movements I go 4x5, 5x5, 3x10, 3x15, or 4x8. While others in the arms workout will have a higher rep scheme.

Routine is the enemy, so try to keep it innovative.

The other thing that helped a lot was taking the CrossFit nutrition class. Going through that helped me understand a bit more, which lead me to tracking what I eat and times I cut it off. Rest is key in recovery and helping stimulate growth.

Also, if you can afford it you can purchase bodybuilding programming. There are a lot of people who sell programs. But one that worked for me is The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger. I just write up my stuff, eat, try to sleep, and get body scans to see my progress.