George Turner has been in the bodybuilding game for

decades. He is a contributor to Ironman Magazine and from

what I can recall, still trains to this day.
Routine 1This routine is done 3 times per week. George
suggests that this routine be done for 3 months.
suats !" # !"$
bench press !" # !"$
barbell curls !" # !"$$
$%ecrease the weight by !" lbs. e&ery ' sets. (or e#ample) If
your *rst two sets of suats are done with ''+ lbs, then sets
3 and , would be done with '!+. -ou keep going until you
complete the ten sets. %on.t worry if you can.t get !" reps on
e&ery set/you shouldn.t be able to.
$$0arbell curls are a little di1erent. 2tick with the same
weight for the *rst + sets, then on the last + sets drop the
weight by !" lbs. (or e#ample) 2ets !3+ are done with 4+ lbs,
then sets 53!" would be done using 6+ lbs. 7gain, don.t worry
if you don.t get !" reps on e&ery set/.you shouldn.t. If you
need to go with hea&ier weights on the ne#t training session.
Routine 2This routine is also done for 3 months. -ou train +
days per week, Monday, Tuesday, Thursday, (riday, and
2aturday. 7lternate the two workouts.
Workout 1
2itups 3 # +",,",3"
recumb.8stationary bike !' mins.
2uats 6 # !"$
%eadlifts 5 # !",!",6,6,5,5
9eg curls + # 6
:alf raises 6 # !'
$%rop the weight by !" lbs e&ery ' sets ;same as routine !<.
Workout 2
0ench =ress 5 # !"$
Incline %0 =ress + # 6
:hin ups 5 # ma#
T3bar row + # 6
2eated %0 press 5 # !",!",6,6,5,
2uperset
2eated %0 curls 5 # !"
%ips 5 # !"
$2ame as abo&e, drop the weight !" lbs e&ery ' sets.
2ome of the set8rep schemes are &ery similar to German
>olume Training ;G>T<. The di1erence with G>T is that you
use the same weight for all !" sets.
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Another great program you may not be familiar with comes from
Ironman contributor George Turner. Much like GVT, the Turner routine
is based on high volume, ecept higher intensities are used !due to the
use of "M loads#. $ere%s the program as it was outlined in his "eal
&odybuilding audiotape series in the nineties.
Turner "outine !a.k.a. $'G() *rogram#
+ay , - .hest / &ack
,. &ench *ress
0 1 warm2up sets !,3,,1 reps# followed by ,4 sets ,4 reps
0 drop ,4 pounds every 1 sets
1. 5ide2Grip *ull2'ps
0 1 warm2up sets !,3,,1 reps# followed by ,4 sets ,4 reps
0 decrease load every 1 sets
+ay 1 - 6egs
,. 7ull 89uats
0 1 warm2up sets !,3,,1 reps# followed by : sets ,4 reps
1. 6ying 6eg .urls
0 1 warm2up sets !,3,,1 reps# followed by : sets ,4 reps
;. 8tanding .alf "aise
0 1 warm2up sets !,3,,1 reps# followed by ,4 sets ,4 reps
0 decrease load every 1 sets
<. &ent2=nee +eadlifts
0 perform : sets : reps
0 pyramid weight !add weight each set#
+ay ; - >ff
+ay < - +elts / Arms
,. 8eated +& *ress !pronated#
0 1 warm2up sets !,3,,1 reps# followed by ? sets ,4 reps
1a. 8eated +& .urls !no back support#
0 , warm2up set of ,3 reps followed by ? sets ? reps
0 superset with
1b. 6ying Triceps (tensions !hands :@ apart#
0 , warm2up set of ,3 reps followed by ? sets ,1 reps
+ay 3 - >ff
!>ne word of adviceA try not to plan much after leg day. Trust me)#
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Today?s programs are often e#tremely complicated, if you want to
understand them thoroughly. Many do not bother really all that with
progressionscyklusser and other ad&anced castoreum. Therefore
presents 0odylab @utrition @ow a super3simple, and e#tremely
e1ecti&e program, which is Aust to go to. The program is based on the
old !"#!" system that has been used by many bodybuilders o&er time.
The last time it had a popularity3re&i&al was in the early 4"s with
:harles =oliuin?s BGerman >olume TrainingB. 7nd the password is Aust
&olume. (or muscles respond e#tremely well to high &olume in a single
e#ercise. This is due to the same motor units hammered repeatedly.
7nd the result is not only &iolent mass. The constant acti&ation of the
same motor ner&es, makes you also become e#tremely strong
program. 7s George Turner said himself in an old Ironman article "Not
only ska you bli huge, you ogs be a strong motherfucker". The
program is as I said super3simple, as you only make a single basic
e#ercise for each muscle. 2ome might then argue that ! e#ercise too
little. 0ut wait by claiming it to ha&e made !" sets # !" reps of the
same e#ercise. Interest acti&ation point, it is probably because most
basic e#ercises frames muscle rather complete. There is, howe&er,
made a few things about in relation to Turner?s original program. Cne
of the changes is to chinups is replaced with barbell rows. (irstly,
because most do not ha&e strength enough to make !" sets # !" reps
of chinups, and secondly because barbell rows frames back more
complete. The split is based on a ' on ! o1 3 ! on ! o1 split, then you
start all o&er again. This means that the body is trained through '
times in !" days.
The overall program
%ay !) :hest and 0ack 0ench press !" sets # !" reps
http)88www.e#r#.net8DeightE#ercises8=ectoral2ternal8000ench=ress=ow
er9ift.html 0ent o&er barbell rows !" sets # !" reps
http)88www.e#r#.net8DeightE#ercises80ackGeneral8000entC&erFow.htm
l %ay ') legs and deadlifts 2uat 5 sets # !" reps
http)88www.e#r#.net8DeightE#ercises8Guadriceps800(ull2uat.html 9eg
curls 5 sets # !" reps
http)88www.e#r#.net8DeightE#ercises8Hamstrings89>9ying9eg:url.html
%eadlift 5 sets # 5 reps ;pyramid style<
http)88www.e#r#.net8DeightE#ercises8Erector2pinae800%eadlift.html
:alf3raises 5 sets # !" reps
http)88www.e#r#.net8DeightE#ercises8Gastrocnemius89>2tanding:alfFai
se.html %ay 3) o1 %ay ,) shoulders and arms 2eated dumbbell
shoulder presses !" sets # !" reps
http)88www.e#r#.net8DeightE#ercises8%eltoid7nterior8%02houlder=ress.
html %umbell incline curls !" sets # !" reps
http)88www.e#r#.net8DeightE#ercises80iceps8%0Incline:url.html 2uper
headset with (rench pressure !" sets # !" reps
http)88www.e#r#.net8DeightE#ercises8Triceps8009yingTriE#t.html %ay +)
C1 7s you can see Make no !" sets # !" reps in the leg. Dhy George
Turner chose to do it this way, it is probably because your legs are such
a large muscle group that you can not settle for ! e#ercise. Therefore it
would be o&erkill to ha&e to do ," sets on %ay ' In addition, di1erent
deadlift from the o&erall structure. (or where one in !" # !" e#ercises
running down in weight ;more on that in a bit<, so you dri&e in the
deadlift by weight. This is certainly a tired and pumped lumbar
increases inAury risk. Therefore, Turner decided to to make sets of 5
reps, and running out of. If you ha&e a 5FM record of !+" kg, so it
could look like.
Deadlift
! # 5 # 5" kg ! # 5 # 6" kg ! # 5 # !"" kg ! # 5 # !'" kg ! # 5 # !," kg
! # 5 # !,+ to !+" kg -ou try so to increase when you can.
7rmH&elserne run back3to3back in a superset. This means that you do !
set # !" reps of curls, and direct follow3up with ! set # !" reps in the
(rench press, and then take a break. Then you repeat until you?&e
made !" sets of both e#ercises. The !" # !" e#ercises run on so. -ou
choose a weight that is slightly below what you can take !" times. That
is to say the same !"FM. -ou make so ' sets with this weight, and drop
then + kg. Here they make back ' sets, and then drop back + kg.
:ontinue doing this until you ha&e made the !" sets. Cr the 5 sets of
benH&elsernes cases. 9et?s say our !"FM in the bench press is !"+ kg.
Cur *rst workout is then used to look like this)
Bench press
' sets # !" reps with !"" kg ' sets # !" reps with 4+ kg ' sets # !"
reps with 4" kg ' sets # !" reps with 6+ kg ' sets # !" reps with 6" kg
If you do not get tired as uickly, so you can easily Aust dropping ' I
kg for each second set. 0ut it is >EF- important that you not miss any
reps. It is not intended that you should frame failure, because you drop
by for a bit. It is really only the *rst ' sets which lies at the border of
one?s capacity. (orced reps are a total @C3@C in this program. >olume
is load enough in itself. -ou try so to increase top&Jgten with ' I kg
each. time as far as possible. Hours of rest between sets should be
kept for about '3, minutes. How much depends on
trJthedsakkumulationen, and whether you feel you are ready to make
the ne#t !" reps. (ollow the typical program in 6 weeks before you
take a break and start o&er again.
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