This Bodybuilder Just Shared the Workout Plan He Spent 21 Years Perfecting

In a new video, Hudson White (one half of YouTube duo the Buff Dudes) shares some of the rookie errors he made in the early days of his fitness journey back when he was a teenager, shared some of the things he wishes he’d known when he was starting out, and outlined the workout plan that he has devised which helps him stay consistent in his training while constantly driving progress.

He compares it to a video game, where exercises are “enemies.” Once you’ve defeated a certain number of them, you level up. They stop being challenging, and you face a different set of challenges for your new abilities.

“In Level 1, I’ll spend a lot of time focusing on large compound exercises, such as squats or overhead press, performing full body workouts 3 to 4 times a week, and doing 5 sets of 5 reps on 4 to 5 individual exercises” he says. “This not only helps to engage all my muscles, it also helps with strength and that initial spark of consistency.”

Level 2, he continues, consists of upper and lower body splits performed 4 times a week, instead of the traditional “bro splits” which involve working one specific body part per workout: “You haven’t felt a pump until you’ve worked out your chest and back on the same day.”

“Level 3 is the classic bodybuilding split,” he says. This is where you’ll focus on smaller groups of muscles through 5 or 6 workouts per week. “Some favorite pairings are chest and back, biceps and triceps, and a day dedicated to legs.” This is a good point to introduce super-sets, further decrease rest times, and target specific muscles which you feel need extra work.

Once you’ve completed this level, White says, you can go back to Level 1 and up the difficulty on all of those exercises to keep pushing yourself.

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