By 
Prepping for bodybuilding is no easy task. Optimizing your training regimen, nutrition protocol, and supplement intake, is just one component for success. Bodybuilding requires commitment, dedication, selfawareness, and sacrifice. Hunter Sipovac has won NPC bodybuilding shows taking first, in his first three competitions and second in his last show. He is currently training for nationals to earn his IFBB pro card too eventually make his way to the Olympia, to compete in men’s classic physique.
Danilo Hunter Sipovac has won NPC bodybuilding shows taking first, in his first three competitions and second in his last show. He is currently training for nationals to earn his IFBB pro card too eventually make his way to the Olympia, to compete in men’s classic physique.
Danilo Hunter Sipovacs 16 Week Bodybuilding Program
The Workout
Bodybuilding is conventionally performed utilizing an intensity between 50-70%, with 3-5 sets, of 8-15 reps, with 1–3-minute rest intervals, supersets, drop-sets etc. Bodybuilding is systematically designed to increase gains through periodization, ensuring progressive overload, performed with traditional split training isolating specific muscle groups, designated to certain days (i.e., back and biceps, chest and triceps, legs and shoulders).
Equipment What You Need
Barbell
Plates (25-45lb, with maximum load exceeding 135lb)
Bench • Gym Equipment (Facility Access)
Dumbbells (Moderate – Heavy)
16 Week Bodybuilding prep
WEEKS 1-4
Weeks 1-4 will be focused on building a solid foundation of strength and getting your body acclimated to the programmed movements. There will be a total of 5 days on and 2 days off, following the format of 3 days on, rest, 2 days on, rest.
DAY 2 – BACK AND BICEPS SPLIT
Workout
SET/REP
Rest
Assisted Pull Ups
4 x 12
Superset
Rope Pull Overs
4 x 12
Superset
Barbell Deadlifts
4 x 10
Superset
Wide Grip Lat Pull Down
4 x 12
Superset
Close Grip Cable Rows
4 x 12
Superset
Bent Over Dumbbell Rows
4 x 10
Superset
Standing Barbell Curls
3 x 15
Superset
Seated Dumbbell Hammer Curls
3 x 15
Superset
Preacher Curl Machine
3 x 15
Superset
DAY 2 – CHEST AND TRICEPS SPLIT
Workout
SET/REP
Rest
Incline Barbell Bench Press
4 x 12
Superset
Incline Dumbbell Fly
4 x 15
Superset
Decline Plate Loaded Press
4 x 15
Superset
Standing Cable Fly
4 x 15
Superset
Dumbbell Hex Press
4 x 15
Superset
Dips (chest focused)
4 x 12
Superset
Tricep Rope Pulldown
4 x 12
Superset
Dumbbell Overhead Extension
3 x 15
Superset
Close Grip Bench Press
3 x 15
Superset
DAY 3 – SHOULDERS AND ABS
Workout
SET/REP
Rest
Standing Dumbbell Lateral Raise
4 x 15
Superset
Rear Delt Dumbbell Fly
4 x 15
Superset
Seated Dumbbell Shoulder Press
4 x 12
Upright Barbell Row
4 x 12
Superset
Face Pull
4 x 12
Superset
Seated Dumbbell Shrug
4 x 20
Hanging Leg Raises
4 x 15
Superset
Rope Crunches
4 x 15
Superset
DAY 4 – REST DAY 20 MINUTES FASTED CARDIO AND MOBILITY
DAY 5 – LEG DAY
Workout
SET/REP
Rest
Leg Extensions
4 x 15
Superset
Lying Hamstring Curls
4 x 15
Superset
Barbell Squat
4 x 12
Leg Press (Neutral Stance)
4 x 15
Superset
Dumbbell RDLs
4 x 12
Superset
Walking Barbell Lunges
3 x 12
Seated Calf Raise
5 x 12
Superset
Standing Calf Raise
5 x 10
Superset
DAY 6 – BACK CHEST AND AB DAY
Workout
SET/REP
Rest
Assisted Pull Ups
4 x 12
Superset
Close Grip Lat Pulldowns
4 x 12
Superset
Rack Pull
4 x 10
Superset
Plate Loaded Iso Row Machine
4 x 12
Superset
Weight Back Extensions
4 x 20
Superset
Bent Over Underhand Barbell Row
4 x 12
Superset
Peck Deck Fly
4 x 15
Superset
Seated Chest Press
4 x 12
Superset
Incline Dumbbell Press
4 x 10
Superset
Incline Dumbbell Fly
4 x 12
Superset
Flat Dumbbell Bench
3 x 12 (Drop Sets Immediately After 3rd Set)
Hanging Leg Raises
4 x 20
Superset
Rope Crunches
4 x 20
Superset
DAY 7 – REST DAY
WEEKS 5 – 8
Now that you’re building a solid foundation of strength, weeks 5-8 will continue with a linear progressive overload while adding some more compound movements as well as implementing more drop-sets. Within these 4 weeks there will be only one rest day per week.
DAY 1 – LEG DAY
Workout
SET/REP
Rest
Abductors
4 x 15
Superset
Hack Squat
4 x 15 (Drop Set* Immediately After Last Set, 3 Sets to Failure)
Superset
Barbell RDLs (Romanian Dead Lift)
3 x 10 (Drop Set immediately after last set and perform 2 sets of pause-rep* deadlifts until failure each time)
Leg Extensions
4 x 10
Superset
Standing Hamstring Curls
3 x 15 (2 Second Negatives* on each rep)
Superset
Walking Dumbbell Lunges
2 x Failure*
3 Minute Rest
Barbell Good Mornings
3 x 12
Superset
DAY 2 – BACK ARMS AND ABSS
Workout
SET/REP
Rest
Deadlifts
2 x 15 (Working Sets of 8-10 reps)
Pull Ups (Weighted)
4 x 10
Superset
Dumbbell Pull Overs
4 x 12
Superset
Plate Loaded Lat Pull Down
4 x 15
Superset
Underhand Barbell Rows
4 x 8
Superset
Weighted Back Extensions
4 x 20-25
Superset
Rope Hammer Curl
3 x 15
Superset
Single Arm Cable Pulldown
3 x 15
Superset
Dumbbell Kickbacks
3 x 15
Superset
Alternating Dumbbell Curls
3 x 15
Superset
Cable Rope Crunches
4 x 25
Superset
Hanging Leg Raises
4 x 30
Superset
DAY 3 – CHEST AND SHOULDERS
Workout
SET/REP
Rest
Peck Deck Fly
4 x 15
Incline Dumbbell Bench Press
4 x 10
Superset
Incline Dumbbell Hex Press
4 x 12
Superset
Decline Plate Loaded Press
4 x 10
Superset
Seated Chest Press Machine
4 x 10
Superset
Seated Cable Fly
3 x 15 (Drop Sets 2 sets until failure)
Standing Cable Lateral Raise
4 x 15
Superset
Rear Delt Fly
4 x 12
Superset
Seated Arnold Press
4 x 10 (Additional Burnout Set With Weight From First Set)
Facepulls
4 x 10
Superset
Dumbbell Upright Row
4 x 12
Superset
Barbell Shrugs
4 x 15
DAY 4 – REST DAY
DAY 5 – LEGS AND ABS
Workout
SET/REP
Rest
Bulgarian Split Squats
4 x 12
Superset
Lying Hamstring Curls
4 x 12
Superset
Pendulum Squat* Can be replaced with Barbell Squats
4 x 10
Superset
Nordic Hamstring Curls * Can be replaced with Barbell RDLs
4 x 8 (assisted)
Superset
=
Single Leg Press
4 x 15
Superset
Walking Lunges
2 x Failure (Body Weight)
Superset
Seated Calf Raise
4 x 15
Superset
Standing Calf Raise
4 x 10
Superset
V-Ups
4 x 30
Superset
Hanging Leg Raise
4 x 25
Superset
DAY 6 – BACK AND CHEST
Workout
SET/REP
Rest
Rope Pull Overs
4 x 10
Superset
Wide Grip Lat Pull Down
4 x 10
Superset
High Row Machine
4 x 10
Superset
Chest Supported T Bar Rows
4 x 10
Superset
Deadlifts
4 x 8 (2 Back Off Sets Of 12-15 Reps)
Flat Bench Dumbbell Fly
4 x 15
Superset
Cable Chest Raise
4 x 12
Superset
Flat Bench Barbell Press
4 x 10
Superset
Inclined Push Ups
4 x 15
Superset
Standing Cable fly
3 x 15 (2 Back Off Sets Until Failure)
DAY 7 – REST DAY
WEEKS 9 – 12
This is the point in prep where things will tend to get more brutal. Strength will start to go down slightly; endurance isn’t as good as it usually is. For the rest of this program you will be focused on compound movements with specific attention to weight and slowly transition back into some higher repetition movements to bring out the striations and lines in the muscles.
DAY 1 BACK AND BICEPS
Workout
SET/REP
Rest
Assisted Pull Ups
4 x 20
Superset
Seated Cable Rows
4 x 15 (2 Back Off Sets,12 Reps)
Superset
Rack Pull
4 x 15
Superset
Underhand Close Grip Lat Pulldown
4 x 15
Superset
Single Arm Cable Row
4 x 15
Superset
Wide grip T-Bar Row
3 x 15 (2 Back Off Sets, 12 Reps)
Seated Concentration Curls
3 x 15
Superset
Single Arm Cable Curl
3 x 15
Superset
Preacher Curl Machine
3 x 15 (2 Back Off Sets 20 Reps)
DAY 2 – CHEST AND TRICEPS
Workout
SET/REP
Rest
Standing Chest Press Machine
4 x 12
Incline Dumbbell Hex Press
4 x 15
Superset
Incline Dumbbell Fly
3 x 15 (1 burnout Set of 20 Reps)
Superset
Incline Cable Fly
3 x 15
Superset
Dips (chest focused)
3 x 15
Superset
Rope Overhead Extensions
3 x 15
Superset
Single Arm Pulldown
3 x 15
Superset
EZ Bar Skull Crushers
3 x 15
Superset
Rope Pull Down
3 x 15
Superset
DAY 3 – SHOULDERS
Workout
SET/REP
Rest
Standing Dumbbell Lateral Raise
4 x 20
Superset
Rear Delt Dumbbell Fly
4 x 20
Superset
Seated Smith Machine Shoulder Press
4 x 15
Seated Lateral Raise Machine
3 x 20 (2 Back Off Sets 15 Reps)
Upright Rows
3 x 12 (1 Burnout Set Until Failure)
DAY 4 – LEGS
Workout
SET/REP
Rest
Leg Extensions
4 x 15
Superset
Single Leg Lying Hamstring Curl
4 x 15
Superset
Hack Squat
4 x 15
Superset
Barbell RDLs
4 x 15
Superset
Leg Press Neutral Stance
4 x 20
Superset
Walking Dumbbell Lunges
2 x 15
Leg Press Calf Raise
5 x 15
Superset
Calf Raise
5 x 12
Superset
DAY 5 BACK AND ARMS
Workout
SET/REP
Rest
Close Grip Underhand Lat Pulldown
4 x 15
Superset
Pull Up (assisted)
4 x 15
Superset
Rack Pull
4 x 15
Superset
Barbell Rows (Overhand)
4 x 15
Superset
Dumbbell Rows (Chest Supported)
4 x 15
Superset
Preacher Curl
4 x 20
Superset
Tricep Rope Pulldown
3 x 20
Superset
Barbell Curls
3 x 20
Superset
Single Arm Cable Pulldown
3 x 20
Superset
DAY 6 – CHEST AND SHOULDERS
Workout
SET/REP
Rest
Incline Barbell Press
3 x 15
Superset
Incline Dumbbell Fly
4 x 15
Superset
Standing Cable Fly
4 x 15
Superset
Cable Chest Raise
4 x 15
Superset
Smith Machine Shoulder Press
4 x 15
Superset
Rear Delt Dumbbell fly
4 x 20
Superset
Standing Dumbbell Lateral Raise
3 x 20 (2 Back Off Sets 20 Reps)
Superset
Facepulls
4 x 20
Superset
DAY 7 – REST DAY
WEEKS 13-16
These last 4 weeks are all about pushing more blood flow into your muscle tissue. At this point your muscles are very depleted and you don’t want to risk injury with super heavy weight. You still want to push yourself, just be mindful and listen to your body while you are lifting.
DAY 1 – LEG DAY
Workout
SET/REP
Rest
Abductors
4 x 15
Superset
Hack Squat
4 x 15 (Drop Set* Immediately After Last Set, 3 Sets to Failure)
Superset
Barbell RDLs (Romanian Dead Lift)
3 x 15
Leg Extensions
4 x 10
Superset
Standing Hamstring Curls
3 x 15 (2 Second Negatives* on each rep)
Superset
Walking Dumbbell Lunges
2 x Failure*
3 Minute Rest
Barbell Good Mornings
3 x 12
Superset
DAY 2 – BACK ARMS AND ABS
Workout
SET/REP
Rest
Deadlifts
4 x 15
Pull Ups (Assisted)
4 x 15
Superset
Dumbbell Pull Overs
4 x 15
Superset
Plate Loaded Lat Pull Down
4 x 15
Superset
Underhand Barbell Rows
4 x 15
Superset
Weighted Back Extensions
4 x 20-25
Superset
Rope Hammer Curl
3 x 15
Superset
Single Arm Cable Pulldown
3 x 15
Superset
Dumbbell Kickbacks
3 x 15
Superset
Alternating Dumbbell Curls
3 x 15
Superset
Cable Rope Crunches
4 x 25
Superset
Hanging Leg Raises
4 x 30
Superset
DAY 3 – CHEST AND SHOULDERS
Workout
SET/REP
Rest
Peck Deck Fly
4 x 15
Incline Dumbbell Bench Press
4 x 15
Superset
Incline Dumbbell Hex Press
4 x 20
Superset
Decline Plate Loaded Press
4 x 10
Superset
Seated Chest Press Machine
4 x 10
Superset
Seated Cable Fly
3 x 20 (Drop Sets 2 sets until failure)
Standing Cable Lateral Raise
4 x 15
Superset
Rear Delt Fly
4 x 15
Superset
Seated Arnold Press
4 x 15 (Additional Burnout Set With Weight From First Set)
Facepulls
4 x 15
Superset
Dumbbell Upright Row
4 x 15
Superset
DAY 4 – REST DAY
DAY 5 – LEGS AND ABS
Workout
SET/REP
Rest
Bulgarian Split Squats
4 x 20
Superset
Lying Hamstring Curls
4 x 15
Superset
Pendulum Squat
4 x 15
Superset
Nordic Hamstring Curls * Can be replaced with Barbell RDLs
4 x 12
Superset
Single Leg Press
4 x 20
Superset
Walking Lunges
2 x Failure (Body Weight)
Superset
Seated Calf Raise
4 x 15
Superset
Standing Calf Raise
4 x 15
Superset
V-Ups
4 x 30
Superset
Hanging Leg Raise
4 x 25
Superset
DAY 6 – BACK AND CHEST
Workout
SET/REP
Rest
Rope Pull Overs
4 x 15
Superset
Wide Grip Lat Pull Down
4 x 15
Superset
High Row Machine
4 x 15
Superset
Chest Supported T Bar Rows
4 x 15
Superset
Deadlifts
4 x 15 (2 Back Off Sets Of 12-15 Reps)
Flat Bench Dumbbell Fly
4 x 15
Superset
Cable Chest Raise
4 x 12
Superset
Flat Bench Barbell Press
4 x 15
Superset
Inclined Push Ups
4 x 15
Superset
Standing Cable fly
3 x 20 (2 Back Off Sets Until Failure)
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