Savas Cebeci Bodybuilding Workout Program

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We support the scientific, rational, and different information of Savas Cebeci, a Youtube influencer of recent years. We have compiled a bodybuilding program that he created from his videos and made a hypertrophy (growth) program for you. If you ask who should apply for this program, first of all, this program is not suitable for athletes who do not have a background, have just started, or cannot use an extensive nutrition program. This program will give the best efficiency on the infrastructure you get with standard programs. Especially for those who are bored with traditional programs, it can be easily applied to get efficient results in the bulk (loading) period.

First of all, it was evident that this program will require a good nutrition program; you can also benefit from this article about it: Basic Nutrition Program for Bodybuilders.

Returning to the topic, I must say that this is not like standard programs. The number of sets is high, the number of repetitions is low, the number of movements is less. Remember, you don’t need to do six different movements for one area, little but self-movement is much more effective in terms of growth. At the end of the page, I will give more details about the training notes. You can combine the program as you wish, but since we do not recommend staying in the salon for more than 60 minutes, it would be appropriate to combine accordingly. Our own combination is like this;

Day : Shoulder – Triceps
Day : Chest
Day: Back – Biceps
Day : Legs – Abs

I recommend you to rest as much as possible the next day, as it will be a heavy work. There is already a 4 days a week, 3 days of rest. You have enough time to rest.

Since we will be going heavy, the rest between repetitions should be 90 seconds.

Important Note: After continuing this program for 4 weeks, we will switch to the pumping program for 2 weeks. For him, the number of sets will be 4, and the number of repetitions will be 10-12. You will not be burdened with the heaviest weights. But the movements are the same, that is, we will apply the same program as 4 sets of 10-12 repetitions for 2 weeks. Then we will return to the standard 4-week program as 8 sets of 6 repetitions.

In summary:

  • 4 weeks: 8 sets of 6 reps (Heavyweight)
  • 2 weeks: 4 sets of 10-12 reps (Pumping)
  • 4 weeks: 8 sets of 6 reps (Heavyweight)
  • 2 weeks: 4 sets of 10-12 reps (Pumping)

If there is a point that you do not understand, you can ask by writing an answer.

Savas Cebeci Triceps (Rear arm) Program

  • Lying Triceps Ext(alna press) – 8 sets of 6 reps
  • Cable Push-Down – 8 sets of 6 reps
  • Savas Cebeci Biceps (Forearm) Program
  • Dumbbell Curl – 8 sets of 6 reps
  • Hammer Curl – 8 sets of 6 reps

Note:

You can use Z bar in forehead press. While doing this movement, do not fully lock and open the elbows to continue the stress on the muscle.
Do not swing your body while working the forearm, the elbows should be fixed, and only your forearm should be working.

Savaş Cebeci Deltoits (Shoulder) Workout Program

  • Dumbbell Shoulder Press – 8 sets of 6 reps
  • Lateral Raise – 8 sets of 6 reps
  • Rear Deltoid – 8 sets of 6 reps
  • Shrug Dumbell – 8 sets of 6 reps

Note

We do not recommend using a machine for pressing movements.
In press movements, the elbows will not be fully opened, fully locked, or lifted and waited above. Slow download and uninstall
Side openings will not be made to the side, and the appropriate weight will be selected.

Savas Cebeci Back Workout Program

  • Pull Up/Lat Pull Down – 8 sets of 6 reps
  • Underground Grip Pull Down – 8 sets of 6 reps
  • Seated Cable Row – 8 sets of 6 reps
  • Back Extension – 8 sets of 6 reps

Note:

Be sure to feel your back muscles in pull-ups or lat pulldowns.
Do the seated cable row with care, the shoulder blades should converge as you pull the weight.
Do not go too far back while doing the back extension.

Savas Cebeci Leg Workout Program

  • Squat/Leg Press – 8 sets of 6 reps
  • Leg Extension – 8 sets of 6 reps
  • Leg Curl – 8 sets of 6 reps
  • Standing Calf – 8 sets of 6 reps

Note:

Choose leg presses over squats if you’re a beginner or aren’t sure you can do it right. Do not bend the knees more than 90 degrees. Build your waistline and bring your hips out. Make sure your legs carry the weight, not your back and waist.
While doing leg extensions, do it slowly and try to hold it for 1-2 seconds at the point you lift.

Savas Cebeci Chest Workout Program

  • Dumbbell Flat Bench Press – 8 sets of 6 reps
  • Incline Barbell Press – 8 sets of 6 reps
  • Close Grip Bench Press – 8 sets of 6 reps
  • Dumbbell Fly – 8 sets of 6 reps

Note:

In press movements, the bar should be lowered to the lower line of the chest.
While flying, the closures will be made slightly below, not from the side.
Depending on the difficulty level, the rest period can be increased to 120 seconds between repetitions.

You can watch this video of Savaş Cebeci to get general information about the program; we just prepared a more understandable summary of the information in the video for you.

Be sure to follow the notes at the beginning of the article. There is no program for abdominal muscles in the program, we add it as a link. In addition, you should definitely have a good nutrition program with this program. If you have the opportunity, you can use nutritional supplements such as protein powder, creatine, and BCAA, but I say again, most importantly, you must have a good nutrition program. contrary there are changes in function.
These changes in hormone levels, cell function, and gene expression are responsible for the health benefits of intermittent fasting.

SUMMARY

When you fast, human growth hormone levels rise and insulin levels fall. Your body’s cells also change the expression of genes and initiate critical cellular repair processes.

Intermittent fasting can lead to an automatic reduction in calorie intake by making you eat fewer meals.
Additionally, intermittent fasting changes hormone levels to facilitate weight loss.
In addition to lowering insulin and increasing growth hormone levels, it also releases the fat-burning hormone norepinephrine (noradrenaline).
Due to these changes in hormones, short-term fasting can increase your metabolic rate by 3.6-14%.
Intermittent fasting promotes weight loss by changing both sides of the calorie equation by helping you eat less and burn more calories.
Those who lost weight with intermittent fasting said they got more efficiency from this diet method than other diets.
Who Should Not Do Intermittent Fasting

When we say who cannot do intermittent fasting and who is not suitable for IF, respectively;

Diabetic patients who should not be hungry for a long time (Should get advice from their doctor)
Blood pressure patients who should not be hungry for a long time (see their doctor)
pregnant or nursing mothers
Individuals under the age of 18
People who exercise very intensely

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