(Photo Above:
Joe Weider with CPB Champs Armand Tanny, Alan Stephan, Clancy Ross, and Floyd Page at the 1949 Mr. North America Contest)
In our last post, we discussed the introduction of split routines in the latter half (the 1950s) of the pre-roid Golden Age of Classic Physique Building (the 1940s and 50s). In his 1954 muscle building course (The Muscle Building Courses of the Champions), Joe Weider advocated a split routine for intermediate trainers - after they had completed a minimum of 3 months training with his full body 3 day/week routine. This is a classic upper body/lower body split that works each region twice a week for a total of 4 workouts per week.
The routine is presented here for historical purposes (so no exercise descriptions will be given). You will also note that this routine uses supersets, cheating, and peak contraction methods!
Monday - Upper Body
1. Wrestler's Bridge - 2 sets/10 reps
2. The Cheat Curl - superset with following for 2 supersets/9 reps
3. Lying Triceps Curl
4. Peak Contraction Knee Dumbbell Curl - superset with following for 2 sets/9 reps
5. Seated Dumbbell Triceps Curl
6. Wide Grip Bench Press - superset with following for 2 sets/9 reps
7. Dumbbell Side and Forward Lateral Raise, Combination
8. Bent Arm Laterals - superset with following for 2 sets/9 reps
9. Upright Rowing
10. Bent Over Rowing - 2 sets/9 reps
11. Deadlift - 2 sets/9 reps
Tuesday - Lower Body
1. Side Bend - superset with following for 2 sets/10 reps
2. Sit Up
3. Side Bend - superset with following for 2 sets/10 reps
4. Leg Raise
5. Bent Legged Sit Up - 2 sets/10 reps
6. Flat Footed Squat - superset with following for 2 sets/10 reps
7. Toe Raise
8. Iron Boot Thigh Extension - superset with following for 2 sets/10 reps
9. Thigh Curl
10. Straddle Exercise - 2 sets/10 reps
11. Goose Step - 2 sets until tired
Wednesday - Rest
Thursday - Upper Body
1. Headstrap Exercises
2. Seated Dumbbell Curl, Allternate Style - superset with following for 2 sets/9 reps
3. Triceps Rear Raise with Dumbbell
4. Zottman Curl - superset with following for 2 sets/9 reps
5. Standing Triceps Curl
6. Bench Press with a Wide Grip - superset with following for 2 sets/9 reps
7. Back and Foward Barbell Press (use 10 reps instead of 9)
8. Bent Arm Pullover - superset with following for 2 sets/9 reps
9. Shrug
10. Rowing Motion to the Waist - 2 sets/9 reps
11. Good Morning Exercise - 2 sets/9 reps
Friday - Lower Body
1. Side Bend - superset with following for 2 sets/9 reps
2. Twist Sit Up - (use 7 reps to each side instead of 9)
3. Bench Side Raise - superset with following for 2 sets/9 reps
4. Leg Raise
5. Half Sit Up, Body Twist - 2 sets/7 reps to each side
6. Parallel Squat - 2 sets/9 reps
7. Legs Split Toe Raise - 2 sets/15 reps
8. Shoulder Squat - 2 sets/9 reps
9. Combination Toe Raise - 1 set (toes straight), 1 set (toes out), 1 set (toes in)
10. Iron Boot Side Thigh Raise - 2 sets/15 reps
11. Palms Up Forearm Curl - 2 sets/15 reps
12. Palms Down Forearm Curl - 2 sets/15 reps
Saturday & Sunday - Rest
Well....that's it! Again, Joe Weider advocated this kind of routine in the early 1950s for intermediate trainers. But not everyone was on board for split training. There were still plenty of people who followed the full body 2 or 3 day a week training routines. In any case, split routines like this should be included in your "toolbox" and may be useful from time to time.
There is a lot to discuss and learn from Joe's routine here - so feel free to comment!
-
CPBP.S. For a free, 1 year subscription to
Classic Physique Builder (
CPBzine) - a pdf "zine" (do-it-yourself magazine) that is patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (of the 1940s and 50s), just email your name, the name of your city (not your actual address), state/province, and country to
cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or receive any unwanted, automated email - even from us!