Bodybuilding Workout – Whether you want to pack on some serious mass or want a leaner body, your top priority is to determine what kind of exercises are the best for you. Considering that a wide range of bodybuilding workouts are available in the market, finding something that works for you is difficult.
At the same time, most workouts available require you to burn a hole in your pocket, whereas the ones that are free tend to offer little or no details.
Related: Quick Bodybuilding Tips.
However, this bodybuilding workout schedule is like no other. We have combined a set of exercises for you- for each body part that you can combine together, practice 4-6 days a week. And unlike other workout programs, we aren’t charging you anything for the post. And
no, unlike other free posts, we won’t be giving you half-baked information! The reason this bodybuilders workout works is because you can do it in any regular gym. We have even combined a few pro tips for each body part- chest, back, bicep, triceps, shoulders, legs and abs to get you started.
And if you have been exercising for a few weeks, you might already have an idea about these bodybuilding workout plans. So, you can print these daily plans, perform these exercises with a cardio routine, about 20-40 minutes, thrice a week and you will have a chiseled body.
Let’s take a look at the best bodybuilding workout plan that’s comprehensively divided for each targeted section. Or if you are a beginner then try beginners workout routine.
Contents
Bodybuilding Chest Workout
Drop sets are best for high-intensity bodybuilding. And if you want a broader, sexier chest, then dropping weights each set and continuing for more reps till failure is a great option.
Do four of these exercises for each chest routine, experimenting with intensity and weight every week, while mixing up a new exercise every 3-4 weeks.
Bodybuilding Workout Plan
- Smith-Machine Incline Bench Press
Start with Smith Machine Incline Bench Press. It is one of the best bodybuilding workouts for targeting upper chest and the front deltoids. Unlike simple bench presses, Smith Machine uses fixed vertical channel movement. This aids in building your form and allows equal distribution of force on both the hands. Also, you can lift more weights without worrying about dropping the bar on your chest.
Schematics – 4 sets of 8-10 reps with 45-60 sec rest in between. The last set is a drop set.
2. Reverse Grip Bench Press
It’s just another variation of the regular bench press, which increases muscle activity in the upper pectorals by 30%, by working them from a new angle. For performing this exercise use a wide underhand grip and use lighter than usual weights in the beginning. It’s advisable to use a spotter for safety.
Schematics – 4 sets of 8-10 reps with 60-90 sec rest in between.
3. Incline Dumbbell Pullover
Flat bench dumbbell pullover is a classic bodybuilding workout, which has been in practice for ages. But, it’s time that we crack things up a notch! The incline version of this amazing bodybuilding workout puts your chest fibers under tension due to a longer range of motion. Just keep your hands as straight as possible during the exercise, but don’t lock the elbows. It should be routine part of daily workout plan for men also.
Schematics – 4 sets of 12-15 reps with 60-90 sec rest in between.
4. Decline Bench Press
When you practice incline, practice the decline as well! This exercise focuses more on your chest fibers than its flat counterpart and targets slightly different muscles than the incline bench press. Also, unlike flat bench, this one doesn’t have any shoulder related injury associated with it.
Schematics – 4 sets of 8-12 reps with 60 sec rest in between.
5. Dumbbell Close Press Incline Bench
A good bodybuilding workout routine would focus on adding mass to your chest while strengthening the upper body. That’s why you should do this compound movement that engages your shoulders and triceps as well. For performing this exercise, hold the dumbbells joined together, straight up above your chest with palms facing in. Then follow the pressing motion as you generally do for all the presses.
Schematics – 4 sets of 10-12 reps with 30 sec rest in between.
6. Mid-High Cable Crossover
We are familiar with the high and low pulley cross-overs. But this one is a slight variation to the standards, which allows hitting the pectoral fibers from a different angle. For this exercise, you have to keep the pulley slightly down from the top. Don’t go exactly half way down, for this would give you the pec-deck machine’s range of motion. This targets your mid-to-lower pectorals.
Schematics – 4 sets of 10-12 reps with 45 sec rest in between.
Pro tips
- Build Strength To Build Size
Participate in an offseason powerlifting cycle for boosting your strength before shifting back into regular bodybuilding workout routine.
- Use Multiple Angles
Including multi-joint movements in your routine will help you in hitting pectorals from a variety of angles. Save the pumping sets for the end of your bodybuilding workout.
- Cycle Training Volume To Spur Growth
What makes a routine stand out for you is the volume and frequency with which you train each of your body parts. Work the muscles with different relative intensities by cycling heavy and light bodybuilding workout schedule. However, avoid overtraining.
- Know The Dumbbell Variations
Although you may favor barbells because of the heavier weights you can lift, you got to know advantages of dumbbells as well. What makes them more effective is that they can be lowered deeper than a barbell and offer a better stretch, especially with incline movements.
Back
When it comes to back, deadlifts and rows are a favourite. But you have to add some more exercises to the bodybuilding workout routines to see a remarkable difference.
Experiment with any four of the six exercises. Alternate exercises every 3-4 weeks for muscle confusion and avoiding boredom.
Bodybuilding workout schedule
- Barbell Deadlift
From upper traps to calves, barbell deadlift hits every part of your body. It’s an absolute smasher. However, mastering the technique is very important, as cheating can lead to injuries. So, use proper form. Deadlift also helps in increasing growth hormone and testosterone, thereby increasing muscle mass and growth.
Schematics – 4 sets of 10-12 reps with 60-90 sec rest in between.
2. Wide Grip Front Pull-Down
A foundation back exercise that specifically hits the latissimus dorsi or lats, which look like two small wings. This bodybuilding workout exercise is responsible for giving the athletes that manta ray look with the classic V-tapered back.
Schematics – 4 sets of 10-12 reps with 45 sec rest in between.
3. Standing T-Bar Rows
An all-time classic responsible for building bigger, stronger back muscles. It majorly adds size and thickness to the lats, rhomboids, and traps. While practicing this workout for bodybuilding, perform this exercise with the back flat with knees locked in a bent angle.
Schematics – 4 sets of 10-12 reps with 45-60 sec rest in between.
4. Close Grip Pull-Down
Great for activating the lats and allowing for a longer range of motion, the close grip pull down puts your back muscles under tension for an increased time. This exercise is best placed in the latter half of your backs’ bodybuilding workout plan. Slow down the tempo of the reps and squeeze hard at the bottom while allowing good stretch at the top.
Schematics – 4 sets of 10-12 reps with 45 sec rest in between.
5. Single Arm Dumbbell Row
This unilateral exercise work’s each side independently, thereby allowing you to lift heavier weights while giving you a greater range of motion than usual barbell rows. Also, with this exercise in bodybuilding workout, you’ll be better able to keep your lower back flatter with one of your hands is placed on the bench. Schematics – 4 sets of 10-12 reps with 30 sec rest in between.
6. Decline Bench Dumbbell Pull-Over
This is single-joint bodybuilding workout, which mimics the movement of straight-arm cable pull-down. It targets and torches your lower lats while putting them under a lot of tension for a long range of motion.
Schematics – 4 sets of 10-12 reps with 90 sec rest in between.
Pro tips
- Vary Your Pull-Ups And Pull-Downs
Divide your back’s bodybuilding workout routine into two categories of movements; chinning and pull-downs for size, and rows for the overall thickness. Consider trying underhand and overhand grips for chins and pull-ups along with front and back pull-downs.
- Positioning of The Elbows
You can focus on the particular areas of your back by varying the position of your elbows relative your torso. For an example, in wide-grip movements, the elbows stay away from the sides, which coaxes the upper lats to work more. Whereas, with closer-grip and reverse-grip exercises, the elbows stay closer to the sides, thereby focusing more on the lower lats.
- Go For The Number of Reps
Most people stick to doing 3-4 sets of chinning, but it isn’t enough to build up your chinning power. So, it is better that you go for the number of reps instead of sets.
- Pyramid The Weights Up While Rowing
Rows are those exercises in bodybuilding workouts where you pull the weight perpendicular to your body. Such exercises are an essential part of the backs’ bodybuilding workout plan. Be it seated cables rows, T-bar rows, bent-over barbell rows, side dumbbell rows, etc., perform them in high volumes and with progressively heavier weights. The heaviest set is taken to muscle failure.
Biceps’ Best Bodybuilding workout plan
Have the sexiest guns in town with this bodybuilder workout. Plan it and use it for the next bicep day to see a difference! Complete four exercises for each week, alternating with leftover exercises for better muscle growth.
Bodybuilding workout routine
- Dumbbell Curls
Dumbbell curls are one of the best bodybuilding workouts’ exercises for training your biceps. Since this is an isolation movement, it gives a greater a range of motion, while keeping the muscle fibers in constant tension. With proper supination (turning the dumbbells upward while curling), you get the best peaking effect, since the brachialis is recruited into the motion.
Schematics – 4 sets of 12-15 reps, 4-5 sec negative for each rep with 45-60 sec rest in between sets.
2. Standing Barbell Curl
Build baseball biceps- yes, that sexy ball like shape on the bicep, you can get that too! This bodybuilding workout allows you to push really heavy weights while letting you achieve a full range of motion, which in aids in building mass. It is a major mass building move, which should be performed, as the 2nd or 3rd exercise of your biceps’ routine.
Schematics – 4 sets of 10-12 reps, 3 sec negative for each rep with 60-90 sec rest in between sets.
3. Reverse EZ-Bar Curl
This is an amazing exercise in this bodybuilding workout for developing brachialis muscles and thick forearms. The brachialis muscle is responsible for the flexing of the elbow joint and goes deeper than the biceps brachii (the muscle we typically refer to as biceps). Therefore, having a thicker brachialis helps in pushing out your biceps, thereby giving them a fuller look with better peaks.
Schematics – 4 sets of 10-12 reps, 4-5 sec negative for each rep with 45 sec rest in between sets.
4. Barbell Drag Curl
Unlike strict barbell curls, where the elbows are kept pinned at the sides, this exercise requires you to actually push them backward, while keeping the bar close to your torso as you bring it upwards. Since the range of motion is restricted in this exercise, you can’t take it up very high.
Schematics – 4 sets of 8-10 reps, 4-5 sec negative for each rep with 45 sec rest in between sets.
5. Concentration Curl
Also known as the isolation curl, this is a great finisher exercise for your biceps. It hits the biceps from a different angle and fatigues the muscle. In fact, if you concentrate hard, you wouldn’t even require large weights.
Schematics – 4 sets of 10-12 reps, 5-7 sec negative for each rep with 30 sec rest in between sets.
6. Preacher Curls
Another isolation exercise for your biceps, the preacher curl, gives the best effect when performed in the latter half your biceps’ bodybuilding workout routine. It is effective because your arms remain sturdy against the bench, allowing a strict range of motion with the least opportunity to cheat. This exercise has several variations, which include dumbbell, bar, cable, one arm or two, machine or standing or seated.
Schematics – 4 sets of 8-10 reps, 3 sec negative for each rep with 45 sec rest in between sets. Last set – 2 triple drop sets of 14, 10, 8 reps.
Pro tips
- Don’t Stop At Failure
Once you have reached a sticking point, use just enough momentum in order to keep the set going. Although it’s a cheat move, it allows you to complete an extra number of reps, which further stimulates the muscle.
- Use Higher Reps On Certain Exercises
Not every biceps exercise should be performed for 6-8 reps. The definition-building moves require relatively lighter weights for performing 12-15 reps in each set. Squeeze and contract the muscle, and try holding the peak contraction for a long count. Concentration curls, preacher curls, and alternating dumbbell curls fall into this category.
Triceps Bodybuilding Workout Routine
Nobody wants those bingo wings! Triceps’ Bodybuilding workout is essential because it stimulates entire arm and complements biceps.
Bodybuilders’ Workout Routine
- Cable Press Down
If you are looking for a great triceps bodybuilding workout, start with this exercise. This compound exercise activates the lateral head of your triceps while keeping a constant tension on your core.
Schematics – 4 sets of 10-15 reps with 10 sec rest in between.
2. Dumbbell Skull Crusher
Unlike traditional skull crushers, the dumbbell variation aids in better triceps’ development by engaging a greater range of motion, since your forehead doesn’t come in the way of the bar. It also allows you to use a hammer, which lessens the scope of chicken-winging your elbows, restricting your chances to cheat.
Schematics – 4 sets of 10-12 reps with 30 sec rest in between sets.
3. Incline EZ-Bar Skull Crusher
The inclined version of skull crusher is better than flat bench one since it requires beginning in a stretched position, which places more stress on the long head. Also, it gives enough room to expand its range of motion by allowing you to take the bar behind your head, which of course isn’t possible on a flat bench.
Schematics – 4 sets of 10-12 reps with 30 sec rest in between.
4. Standing Rope Overhead Triceps Extension
If you are looking for a major triceps pump, this is the exercise you should definitely try. While receiving constant tension from the cables along with the ability to intensify the contractions by turning out your hands, this bodybuilding workout allows you to crank out many reps.
Schematics – 4 sets of 10-12 reps with 30 sec rest in between.
5. Weighted Parallel-Bar Dip
When it comes to body weight training, the weighted parallel bar dip is an absolute essential. This bodybuilding workout exercise works up the pectoralis major, triceps group and anterior deltoid in a completely different angle and range of motion as compared to pushups and bench presses.
Schematics – 4 sets of 10-12 reps with 30 sec rest in between.
6. Close Grip Barbell Bench Press
Emphasizing on the long tail of the Triceps, this exercise uses a narrow grip coupled with great elbow displacement which makes it so effective. Go with the movement of Tate press or JM press for performing this exercise.
Schematics – 4 sets of 8-10 reps with 45-60 sec rest in between. Last set – 2 triple drop sets of 14, 10, 8 reps.
Pro tips
- Find The Target Of The Exercise
Wouldn’t it be silly to perform a triceps exercise without knowing, which exact part of the triceps is being hit! The legendary bodybuilder Vince Gironda once suggested to do just 20 sets of a particular exercise and see where the soreness is mostly concentrated the following day in order to know, which part has been hit.
- Supersets Intensifies The Pump
Supersets are ideal for increasing the blood flow to the muscles and give the desired pump!
Shoulders Bodybuilding workout
Heard of the term, ‘carry your weight on the shoulders?” Well, it’s true. Yet sadly, shoulders are most neglected in weight training. You should be working them properly!
Bodybuilding workout Plan
- Seated Overhead Barbell Press
In general, overhead presses are great mass builders, as they involve a great degree of deltoid musculature. Also, sitting makes it hard to use the momentum while creating a firm base for pushing the weights. At the same time, it recruits a great degree of triceps musculature as well, when compared to its dumbbells variations. You can try out both the front and back presses for activating the anterior and middle delts respectively.
Schematics – 4 sets of 8-10 reps with 60 sec rest in between.
2. Up Right Row
Great for targeting shoulders, especially the middle delts. Wide grip is suggested while performing this exercise, as it significantly activates the delts by minimizing the role of biceps in the movement.
Schematics – 4 sets of 10-12 reps with 30 sec rest in between.
3. Arnold Press
Also known as the rotating shoulder press, the Arnold Press is a variation of the overhead press, which boosts muscle growth by targeting all the three sections of your deltoids in a unique range of motion. It is a great exercise in this bodybuilders’ workout for building cannon-ball shoulders like that of Arnold Schwarzenegger’s.
Schematics – 4 sets of 10-12 reps, rest 10 sec in between.
4. Dumbbell Side Lateral Raise
It is a tough single-joint movement in bodybuilding workout for hitting the middle delts.
Schematics – 4 sets of 10-12 reps with 2-sec hold at the top of each rep. 30-45 sec rest in between. On the last set, run the rack; start with 12 reps with 15 pounds, 10 reps with 10 pounds, and 8 reps with 5 pounds.
5. Military Press
This press allows you to lift more weight as compared to other overhead pressing moves. It is a complete bodybuilding workout for developing explosive growth. Use a Smith Machine for performing this exercise, as its gives this movement the greatest range of motion possible. For best effects keep a shoulder-width grip.
Schematics – 4 sets of 8-10 reps with 60 sec rest in between.
6. Shoulder Shrugs
One of the simplest exercises to perform, shoulder shrugs are used for training your upper trapezius muscle. There are several variations to this exercise, in which either dumbbells, barbell or a Smith Machine can be used for resistance, whereas overhand, underhand or mixed grip can be used for performing it.
Schematics – 4 sets of 10-12 reps with 30 sec rest in between.
Pro tips
- Learn Multiple Ways To Do The Same Movement
Small differences in similar movements target musculature from different angles, allowing greater stimulus. For an example, while using dumbbells instead of a barbell for overhead presses, you should slightly lower the weights a couple of inches below the normal starting position, and then bring them together at the top for elongating the range of motion.
- Attack Each Delt Head With A Single-Joint Move
Single-joint movements go hand in hand with overhead presses, isolating each deltoid independently. For example, the front cable lateral raise has a completely different feel than when the cable is behind you. It is essential for bodybuilders to know how to mimic a given movement pattern using different equipment.
- Train Upper Traps With Delts
Because rear delts are the most neglected part of your shoulder, it’s better to train them alongside the upper traps. Shrugs are a fair example of one such bodybuilding workout, which trains both the upper traps and rear delts together. It is advisable to back off on the weight so that you are able to shrug your shoulders as high as possible.
Legs
We know it hurts! But you shouldn’t be missing out on this bodybuilding workout routine. Otherwise, your entire body would be chiseled while the legs would look like that of a chicken!
Best Bodybuilding workout for Legs
- Barbell Parallel Back Squat
Squat is a body resistance exercise, an integral part of any bodybuilding workout, which works the thighs, hips, buttocks, quadriceps and the hamstring muscles. It is a compound full body exercise that is considered essential for strengthening your legs alongside increasing its size.
Schematics – 4 sets of 10-15 reps with 20 sec rest in between.
2. Lunges
Lunges are strength training exercises for sculpting your quadriceps, buttocks, and hamstrings. The lunge movement is quite basic and fairly simple to perform. Lunges can be performed by just using bodyweight or with dumbbells, kettlebells and barbells as well.
Schematics – 4 sets of 8-10 reps with 45 sec rest in between.
3. Sumo Squat
There is no better exercise to shape your glutes and inner thighs than the sumo squats. This exercise is basically a wide-legged squat, where you have to put your toes at an angle while keeping your knees parallel to them. Performing this exercise in your bodybuilding workout by the textbook will not just isolate and engage your glutes, but it will strengthen your lower back and hips too. Increase resistance by using dumbbells or kettlebells for better results.
Schematics – 4 sets of 8-10 reps with 45 sec rest in between.
4. Leg Press
Leg press is usually done using a sled weight machine for working a variety of muscles including the quadriceps, glutes, hamstrings and calves. Since this exercise focuses on all these muscles in one go, you should incorporate it in your legs’ bodybuilding workout routine for strengthening your lower body.
Schematics – 4 sets of 8-10 reps with 15-20 sec rest in between.
5. Lying Leg Curl
Leg curl is an excellent exercise for isolating the hamstrings. It involves moving the lower leg against the resistance towards the rear end.
Schematics – 4 sets of 8-10 reps with 15-20 sec rest in between.
6. Leg Press Calf Raise
When it comes to calves, a lot depends on your body’s genetically structured anatomy. Though you can’t do much about your DNA, you can be resolute enough to develop those football like calves. And the inclined leg press calf raise is one of the best exercises for efficiently developing them.
Schematics – 4 sets of 15 reps with 20-30 sec rest in between.
Pro tips
- Prioritize Your Weakness
Most of the bodybuilders avoid training their legs for they are their least exposed body parts. This, however, in the long run leads to the underdevelopment of the legs’ muscles. Therefore, it is essential to prioritize them no matter what, for they are one of the most important parts like the lower back, which is involved in supporting most of your bodybuilding workouts.
- Test Everything
Not every exercise suits everyone when it comes to training your leg muscles. Therefore, it is important that your try incorporating various bodybuilding workouts till you find the ones that your legs best respond to. Also, vary your routine frequently in order to keep your muscles surprised.
- Specialized Hamstrings Exercise Are A Must
Although most of the legs’ bodybuilding workouts do involve training the hamstrings, yet it is important that you do exercises that directly target this area. Romanian deadlifts, single-joint leg curls, etc. are great movements to focus on rear thighs. Strengthening your hamstrings is important for reducing any sort of knee injuries.
Abs Bodybuilding workout
Want washboard abs? Get started with this exercise workout routine!
Abs Bodybuilders’ Workout
Also Read: Ab Workouts For Women
- Hanging Leg Raises
This is an amazing lower-abs exercise that engages all core muscles. It is challenging because while you are hanging, you have to keep your upper body stable while being able to raise your legs up almost parallel to the ground. Make this exercise of your bodybuilding workout even more challenging by holding dumbbells between your feet.
Schematics – 4 sets of 10-12 reps with 15 sec hold at the top of each rep. 30-45 sec rest in between sets.
2. Abs Roll Out
Abs rollout is a challenging exercise that trains your core muscles alongside tightening your glutes. It is a fantastic abs bodybuilding workout, which also ads on strength and stability in the shoulders.
Schematics – 4 sets of 12-15 reps with 5 sec hold at the top of each rep. 30 sec rest in between sets.
3. Suspended Fall-Out
Want stronger abs? Just grab the TRX suspension cable and start falling out. This is a cutting edge core workout, which is quite tough, as your core has to resist two sources of instability, all at the same time. Firstly, your abdominal muscles have to resist the force that is pulling you forward and secondly, it has to stay completely still while you are suspended in the air.
Schematics – 4 sets of 12-15 reps with 5 sec hold at the top of each rep. 30 sec rest in between sets.
4. Dragon Flag
Named after “the Dragon” i.e. Bruce Lee himself, this exercise is a complicated move, which requires the lower body to hang straight like a flag.
Schematics – 4 sets of 12-15 reps with 5 sec hold at the top of each rep. 30 sec rest in between sets.
5. Mason Twist
As its name suggests, this exercise hits the abdominal muscles by performing a twisting motion. It is used for building explosiveness in the entire core region including your oblique. It is an advanced version of the famous Russian Twist, which requires you to hold your legs straight up off the ground (in the V-sit position) while you are performing the weighted twist simultaneously.
Schematics – 4 sets of 12-15 reps 30 sec rest in between.
6. Abdominal Cable Crunches
The abdominal cable crunches are one of the best bodybuilding workouts for developing those wash board abs. What makes this exercise unique is the fact that since it’s performed on a cable station, it puts constant tension on your abdominal muscles throughout its range of motion. In addition, like any other weighted bodybuilding workout you can use the weight stack to generate variable resistance. And of course, it is more comfortable and safer than weighted crunch.
Schematics – 4 sets of 12-15 reps with 3 sec hold at the top of each rep. 30 sec rest in between sets.
7. Cable Wood Chop
Make you core and oblique stronger and powerful by including the cable wood chop in your abs training bodybuilding workout plan. It also improves stability and strength of your hips and shoulders. Since, it is a compound movement, which requires proper form and positioning, you cannot go high on the weights. The main aim of this exercise is to build core stability and define your oblique.
Schematics – 4 sets of 12-15 reps with 30 sec rest in between.
Pro tips
- Train Your Abs Indirectly
The approach for training your abdominal muscles is pretty simple. Just stick to your form and don’t cheat. If performed correctly, even the multipoint free-weight movements can do wonders for you. And, treat your abs like any other muscles and avoid overtraining them, for they keep getting trained while you are performing other compound exercises.
Remember, abs are made in the kitchen. So, try this bodybuilding diet to help you.
Use this bodybuilding workout to train effectively. You can combine body-parts in following ways,
Day 1- Chest-Triceps
Day 2– Shoulder-Biceps-Abs
Day 3– Back- Cardio
Day 4– Legs- Cardio
Day 5– Abs- Cardio
Or, you can create your own combination. Just remember- don’t do abs every day! You don’t train other parts of your body every day, and you shouldn’t be doing that with Abs!
Also Read: Top 5 Significant Benefits of Yoga