Hennie Kotze

Bodybuilding Programme


Start your bodybuilding experience with a good programme 

As a beginner bodybuilder you may wonder what’s the best way to train, how often and where you should focus. You should try to get your hands on a proper bodybuilding programme that will take your level into account.  

Most people wouldn’t know where to begin, so if you’re unsure, why don’t you get into contact with Hennie Kotze? Hennie is a South African bodybuilder with more than a decade’s worth of experience in all aspects of bodybuilding. As an accredited trainer he has worked with many aspiring and professional bodybuilders.  

One of the most important things to remember when you are doing bodybuilding training is that it will take hard work. Nothing that is worthwhile will come easy and you have to be disciplined. Hennie trains five to six times and week and he is meticulous about his diet to ensure his body stays in tiptop shape, during the on and off season.

As a beginner you should be able to excercise more frequently than an intermediate or professional. Because you haven’t learnt to push your muscles to their utmost limit, you will bounce back easier. Intermediate and professional bodybuilders can put immense strain on their muscles and this may take a longer time to repair.  

For a beginner, a good bodybuilding programme is to split exercises between your upper and lower body and focus on a different one each time you train. You can for example train your upper body and abs on a Monday, lower body on a Tuesday, then your upper body again on the Thursday and your lower body on the Friday. As a beginner you can take the Wednesday off to recuperate. Remember, don’t do the same types of exercise when you do your upper or lower body.  

If you need more information about a bodybuilding programme or you want someone to properly show you the ropes, get in contact with Hennie today.


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Hennie Kotze would like to thank all his sponsors for their support over the years.

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