Bodybuilding Workout Plan
- Gain Mass
- Get Ripped
- Gain Strength
- Summary
- Workout #1
- Workout #2
- Workout #3
- Workout #4
- Exercises
- Equipment
- Activity
- Leaders
- Diet
Bodybuilding Workout Plan
The goal of this bodybuilding workout plan is twofold: gain muscle mass and get extremely ripped. While some of the other workout plans on the site like the football workout plan or the 5x5 workout plan are designed to increase both speed and explosive strength, this bodybuilder workout routine is a little different.
YES, your strength will still increase (probably substantially) while performing these bodybuilding workouts but the main emphasis is on the way that you will LOOK (i.e. in a bodybuilding competition the contestants do not compete based on how much weight they can lift but on how much size and muscle definition that they have)!
As a general rule, higher reps and decreased rest times equals increased muscle size and muscle definition while lower reps and increased rest times equals increased strength.
That means that this all natural bodybuilding workout plan will incorporate supersets and a relatively high number of reps. You will need to pay close attention to your form since you not only want to build a lot of muscle, but you want to have a nice symmetrical shape as well.
If you want to transform your body, and gain extreme muscle definition and mass, combine this bodybuilding workout plan with a strict diet, and you will most certainly see results. Start your own bodybuilding journey today!
YES, your strength will still increase (probably substantially) while performing these bodybuilding workouts but the main emphasis is on the way that you will LOOK (i.e. in a bodybuilding competition the contestants do not compete based on how much weight they can lift but on how much size and muscle definition that they have)!
The Bodybuilding Focus
If you want a purely strength building workout plan then check out some of the other workout plans on the site but if your #1 goal is to have amazing muscle definition and size, this is the bodybuilding workout schedule for you!As a general rule, higher reps and decreased rest times equals increased muscle size and muscle definition while lower reps and increased rest times equals increased strength.
That means that this all natural bodybuilding workout plan will incorporate supersets and a relatively high number of reps. You will need to pay close attention to your form since you not only want to build a lot of muscle, but you want to have a nice symmetrical shape as well.
Unlimited Possibilities with a Bodybuilding Workout
Whether you are looking for a beginner bodybuilding workout or an advanced bodybuilding workout, a female bodybuilding workout or a male bodybuilding workout, this particular plan is very easily customizable by simply switching up the rest times, incorporating challenging supersets, and varying your rep ranges.If you want to transform your body, and gain extreme muscle definition and mass, combine this bodybuilding workout plan with a strict diet, and you will most certainly see results. Start your own bodybuilding journey today!
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$5/month!Workout #1
Chest and Triceps Bodybuilding Workout
Muscles Worked
Notes:
Choose a weight that you can lift with perfect form for rotation #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each rotation, so that you end up doing 3 sets of 15 reps in rotation #4.
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$5/month!Workout #2
Legs Bodybuilding Workout
Muscles Worked
Notes:
Choose a weight that you can lift with perfect form for rotation #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each rotation, so that you end up doing 3 sets of 15 reps in rotation #4.
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$5/month!Workout #3
Back and Biceps Bodybuilding Workout
Muscles Worked
Notes:
Choose a weight that you can lift with perfect form for rotation #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each rotation, so that you end up doing 3 sets of 15 reps in rotation #4.
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$5/month!Workout #4
Shoulders and Abs Bodybuilding Workout
Muscles Worked
Notes:
Choose a weight that you can lift with perfect form for rotation #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each rotation, so that you end up doing 3 sets of 15 reps in rotation #4.
Exercises Included
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Bench Press | Chest | Beginner |
 |
Dumbbell Incline Bench Press | Chest | Beginner |
 |
Cable Crossover | Chest | Beginner |
 |
Seated Military Press | Shoulders | Intermediate |
 |
Dip Machine | Triceps | Beginner |
 |
EZ-Bar Lying Tricep Extension | Triceps | Beginner |
 |
Tricep Pushdown | Triceps | Beginner |
 |
Close Grip Push-Up | Chest | Beginner |
 |
Decline Push-Up | Chest | Beginner |
 |
Squat | Quads | Beginner |
 |
Barbell Lunge | Quads | Intermediate |
 |
Narrow Stance Leg Press | Quads | Intermediate |
 |
Calf Press | Calves | Beginner |
 |
Lying Leg Curl | Hamstrings | Beginner |
 |
Front Squat | Quads | Expert |
 |
Deadlift | Hamstrings | Intermediate |
 |
Chin-Up | Lats | Beginner |
 |
Wide-Grip Lat Pulldown | Lats | Beginner |
 |
One-Arm Dumbbell Row | Lats | Beginner |
 |
EZ-Bar Preacher Curl | Biceps | Beginner |
 |
Upright Row | Shoulders | Intermediate |
 |
Crossover Chin-Up | Lats | Expert |
 |
Shrug | Traps | Beginner |
 |
Lateral Raise | Shoulders | Beginner |
 |
Alternating Dumbbell Front Raise | Shoulders | Beginner |
 |
Dumbbell Rear Delt Raise | Shoulders | Intermediate |
 |
Arnold Press | Shoulders | Intermediate |
 |
Machine Ab Crunch | Abs | Beginner |
 |
Barbell Ab Rollout | Abs | Intermediate |
 |
360 Degree Hanging Leg Rotation | Abs | Expert |
Equipment Needed
Activity
Carl J. PRO logged a
workout
in the Bodybuilding Workout Plan
for 05/17/2012
(view advanced workout stats),
lifted 45,675 lbs, did 0.75 miles of cardio, burned 656 calories, and scored 907 points:
-
Squat
- 15 reps x 225 lbs (+48 points)
- 15 reps x 230 lbs (+49 points)
-
Narrow Stance Leg Press
- 15 reps x 340 lbs (+66 points)
- 5 reps x 340 lbs (+22 points)
- 5 reps x 350 lbs (+22 points)
- 5 reps x 350 lbs (+22 points)
-
Calf Press
- 15 reps x 340 lbs (+66 points)
- 5 reps x 350 lbs (+22 points)
- 5 reps x 350 lbs (+22 points)
- 5 reps x 350 lbs (+22 points)
-
Leg Press
- 15 reps x 340 lbs (+66 points)
- 5 reps x 350 lbs (+22 points)
- 5 reps x 350 lbs (+22 points)
- 5 reps x 350 lbs (+22 points)
-
Lying Leg Curl
- 15 reps x 135 lbs (+35 points)
- 10 reps x 135 lbs (+23 points)
- 5 reps x 120 lbs (+11 points)
-
Front Squat
- 15 reps x 155 lbs (+38 points)
- 10 reps x 155 lbs (+25 points)
-
Walking on Treadmill
- 0.75 miles - 00:05:00 (+37 points)
Notes: Warmup
-
Running on Treadmill
- - 00:10:00 (+50 points)
Notes: HIIT interval training......pretty tough as it was after leg day.
-
Alternating Leg Jump Rope
- - 00:05:00 (+25 points)
-
Jump Rope Lateral Hop
- - 00:05:00 (+25 points)
Squats kicked my ass today. Had to break up the second set into sets of 5 with 15 sec of rest in between. So 3 sets of 5 to get 15 were done. Also did the squat and front squat with no shoes. Found out that running shoes/cushioned affects your stance and performance.
Did a treadmill warmup and then HIIT training on the treadmill followed by jumprope.
I still hate leg days.
(0)
(1)
John O I have never done them barefoot before. My gym probably wouldn't be too found of it.lol I do wear flat sole shoes when squatting and deadlifting.
Carl J. PRO logged a
workout
in the Bodybuilding Workout Plan
for 05/15/2012
(view advanced workout stats),
lifted 21,360 lbs, did 0.00 miles of cardio, burned 608 calories, and scored 643 points:
-
Bench Press
- 15 reps x 225 lbs (+48 points)
- 15 reps x 225 lbs (+48 points)
-
Cable Crossover
- 15 reps x 90 lbs (+28 points)
- 15 reps x 90 lbs (+28 points)
-
Seated Military Press
- 15 reps x 135 lbs (+35 points)
- 15 reps x 135 lbs (+35 points)
-
Dip Machine
- 15 reps x 35 lbs (+20 points)
- 15 reps x 35 lbs (+20 points)
-
EZ-Bar Lying Tricep Extension
- 15 reps x 75 lbs (+26 points)
- 15 reps x 75 lbs (+26 points)
-
Tricep Pushdown
- 15 reps x 140 lbs (+36 points)
- 15 reps x 140 lbs (+36 points)
-
Close Grip Push-Up
- 15 reps (+15 points)
-
Decline Push-Up
- 15 reps (+15 points)
-
Alternating Leg Jump Rope
- - 00:10:00 (+50 points)
-
Medicine Ball Sit-Up
- 15 reps x 12 lbs (+16 points)
- 15 reps x 12 lbs (+16 points)
Pushed myself this week and couldn't even get through my pushups at the end of the workout. Only did 10 minutes of cardio due to my flight physical in the morning and first day back to Muay Thai tomorrow after work in over a month.
Its going to be painful.
Carl J. PRO logged a
workout
in the Bodybuilding Workout Plan
for 05/14/2012
(view advanced workout stats),
lifted 13,800 lbs, did 0.00 miles of cardio, burned 600 calories, and scored 514 points:
-
Shrug
- 12 reps x 185 lbs (+34 points)
- 12 reps x 200 lbs (+36 points)
-
Lateral Raise
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
-
Crossover Chin-Up
- 8 reps (+8 points)
- 8 reps (+8 points)
-
Alternating Dumbbell Front Raise
- 12 reps x 35 lbs (+16 points)
- 12 reps x 35 lbs (+16 points)
-
Arnold Press
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
-
Machine Reverse Fly
- 12 reps x 120 lbs (+26 points)
- 12 reps x 140 lbs (+28 points)
-
Machine Ab Crunch
- 12 reps x 135 lbs (+28 points)
- 12 reps x 140 lbs (+28 points)
-
360 Degree Hanging Leg Rotation
- 6 reps (+6 points)
- 6 reps (+6 points)
-
Alternating Leg Jump Rope
- - 00:15:00 (+75 points)
Felt awesome today. Finished my workout in 43 minutes.
Cardio with jumprope was right afterwards.
John O You did jump rope for 15 minutes? Got me beat by about 13 minutes. lol
JoelJonathan Now you know what to battle John O in... lol
Carl J. PRO logged a
workout
in the Bodybuilding Workout Plan
for 05/11/2012
(view advanced workout stats),
lifted 16,980 lbs, did 0.00 miles of cardio, burned 616 calories, and scored 553 points:
-
Deadlift
- 12 reps x 225 lbs (+39 points)
- 12 reps x 225 lbs (+39 points)
-
Chin-Up
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Wide-Grip Lat Pulldown
- 12 reps x 180 lbs (+33 points)
- 12 reps x 180 lbs (+33 points)
-
One-Arm Dumbbell Row
- 12 reps x 65 lbs (+19 points)
- 12 reps x 65 lbs (+19 points)
-
EZ-Bar Preacher Curl
- 12 reps x 70 lbs (+20 points)
- 12 reps x 75 lbs (+21 points)
-
Upright Row
- 12 reps x 135 lbs (+28 points)
- 12 reps x 135 lbs (+28 points)
-
Crossover Chin-Up
- 6 reps (+6 points)
- 6 reps (+6 points)
-
Incline Dumbbell Curl
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
-
Alternating High Knees Jump Rope
- - 00:15:00 (+75 points)
Carl J. PRO logged a
workout
in the Bodybuilding Workout Plan
for 05/10/2012
(view advanced workout stats),
lifted 33,000 lbs, did 0.00 miles of cardio, burned 384 calories, and scored 565 points:
-
Squat
- 12 reps x 215 lbs (+37 points)
- 12 reps x 215 lbs (+37 points)
-
Barbell Lunge
- 12 reps x 45 lbs (+17 points)
- 12 reps x 45 lbs (+17 points)
-
Narrow Stance Leg Press
- 12 reps x 320 lbs (+50 points)
- 12 reps x 340 lbs (+52 points)
-
Calf Press
- 12 reps x 320 lbs (+50 points)
- 12 reps x 340 lbs (+52 points)
-
Leg Press
- 12 reps x 320 lbs (+50 points)
- 12 reps x 340 lbs (+52 points)
-
Lying Leg Curl
- 12 reps x 125 lbs (+27 points)
- 12 reps x 125 lbs (+27 points)
Not sure why my workouts are a day off. I did this on Tuesday....can't seem to fix it, but oh well. The days aren't important.
Carl J. PRO logged a
workout
in the Bodybuilding Workout Plan
for 05/08/2012
(view advanced workout stats),
lifted 17,280 lbs, did 6.96 miles of cardio, burned 800 calories, and scored 884 points:
-
Bench Press
- 12 reps x 215 lbs (+37 points)
- 12 reps x 215 lbs (+37 points)
-
Dumbbell Incline Bench Press
- 12 reps x 65 lbs (+19 points)
- 12 reps x 65 lbs (+19 points)
-
Seated Military Press
- 12 reps x 120 lbs (+26 points)
- 12 reps x 130 lbs (+27 points)
-
Cable Crossover
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
-
EZ-Bar Lying Tricep Extension
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
-
Tricep Pushdown
- 12 reps x 130 lbs (+27 points)
- 12 reps x 140 lbs (+28 points)
-
Close Grip Push-Up
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Decline Push-Up
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Weighted Tricep Dip
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
-
Running on Treadmill
- 2.41 miles - 00:14:00 (+120 points)
-
Stationary Bicycling
- 4.55 miles - 00:14:00 (+227 points)
Extremely busy week last week and with my (still) current lack of supps, trying to get recaged and back in the game.
Started over again from day 1, since I only got 2 days in last week.
Workouts were done first and then HIIT cardio on both the treadmill and bike.
theraptor PRO logged a
workout
in the Bodybuilding Workout Plan
for 05/04/2012
(view advanced workout stats),
lifted 14,250 lbs, did 0.00 miles of cardio, burned 744 calories, and scored 762 points:
-
Shrug
- 10 reps x 205 lbs (+30 points)
- 10 reps x 205 lbs (+30 points)
- 10 reps x 205 lbs (+30 points)
-
Lateral Raise
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
-
Alternating Dumbbell Front Raise
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
-
Dumbbell Rear Delt Raise
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
-
Arnold Press
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
-
Ab Plate Twist
- 40 reps x 25 lbs (+50 points)
- 40 reps x 25 lbs (+50 points)
-
Weighted Crunch
- 50 reps x 25 lbs (+62 points)
- 50 reps x 25 lbs (+62 points)
-
Reverse Crunch
- 30 reps (+30 points)
- 30 reps (+30 points)
-
Roman Chair Leg Raise
- 20 reps (+20 points)
- 20 reps (+20 points)
-
Plank
- - 00:01:00 (+5 points)
-
Ab Roller
- 10 reps (+10 points)
- 10 reps (+10 points)
- 10 reps (+10 points)
theraptor PRO logged a
workout
in the Bodybuilding Workout Plan
for 05/03/2012
(view advanced workout stats),
lifted 20,620 lbs, did 0.00 miles of cardio, burned 752 calories, and scored 650 points:
-
Deadlift
- 10 reps x 205 lbs (+30 points)
- 10 reps x 205 lbs (+30 points)
- 10 reps x 205 lbs (+30 points)
-
Chin-Up
- 12 reps (+12 points)
- 10 reps (+10 points)
- 8 reps (+8 points)
-
Wide-Grip Lat Pulldown
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
-
One-Arm Dumbbell Row
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
-
EZ-Bar Preacher Curl
- 12 reps x 55 lbs (+18 points)
- 12 reps x 55 lbs (+18 points)
- 10 reps x 55 lbs (+15 points)
-
Upright Row
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
-
Crossover Chin-Up
- 4 reps (+4 points)
-
Inverted Row
- 10 reps (+10 points)
- 10 reps (+10 points)
- 10 reps (+10 points)
-
Behind Back Wrist Curl
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
-
Palms Down Barbell Wrist Curl
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
2 people high fived this activity
Jeff C. You set a lot of personal records! Nice work!
theraptor thanks. i am still struggling with my crossover chin-ups but i am happy with how my normal chin-ups are coming
Jeff C. Yea, I have never tried crossover chin-ups. If I come home for a little this summer, we will have to workout together.
theraptor PRO logged a
workout
in the Bodybuilding Workout Plan
for 05/01/2012
(view advanced workout stats),
lifted 44,065 lbs, did 0.00 miles of cardio, burned 512 calories, and scored 781 points:
-
Squat
- 10 reps x 205 lbs (+30 points)
- 10 reps x 205 lbs (+30 points)
- 10 reps x 205 lbs (+30 points)
-
Barbell Lunge
- 10 reps x 100 lbs (+20 points)
- 8 reps x 100 lbs (+16 points)
- 6 reps x 100 lbs (+12 points)
-
Machine Standing Calf Raise
- 15 reps x 255 lbs (+53 points)
- 15 reps x 255 lbs (+53 points)
- 15 reps x 255 lbs (+53 points)
-
Leg Extension
- 15 reps x 70 lbs (+25 points)
- 15 reps x 95 lbs (+29 points)
- 11 reps x 95 lbs (+21 points)
-
Seated Machine Calf Raise
- 10 reps x 150 lbs (+25 points)
- 10 reps x 150 lbs (+25 points)
- 10 reps x 150 lbs (+25 points)
-
Lying Leg Curl
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
-
Narrow Stance Leg Press
- 10 reps x 450 lbs (+55 points)
- 10 reps x 450 lbs (+55 points)
- 10 reps x 450 lbs (+55 points)
theraptor PRO logged a
workout
in the Bodybuilding Workout Plan
for 04/30/2012
(view advanced workout stats),
lifted 8,890 lbs, did 0.00 miles of cardio, burned 720 calories, and scored 677 points:
-
Dumbbell Bench Press
- 8 reps x 70 lbs (+13 points)
- 6 reps x 70 lbs (+10 points)
- 4 reps x 70 lbs (+6 points)
-
Rope Tricep Pushdown
- 8 reps x 50 lbs (+12 points)
- 6 reps x 50 lbs (+9 points)
- 5 reps x 50 lbs (+7 points)
-
Dumbbell Fly
- 15 reps x 30 lbs (+19 points)
- 12 reps x 35 lbs (+16 points)
- 10 reps x 35 lbs (+13 points)
-
Overhead Tricep Extension
- 15 reps x 45 lbs (+21 points)
- 12 reps x 45 lbs (+17 points)
- 10 reps x 45 lbs (+14 points)
-
Bench Press
- 6 reps x 135 lbs (+14 points)
- 6 reps x 135 lbs (+14 points)
- 5 reps x 135 lbs (+11 points)
-
EZ-Bar Lying Tricep Extension
- 12 reps x 50 lbs (+18 points)
- 10 reps x 50 lbs (+15 points)
- 8 reps x 50 lbs (+12 points)
-
Close Grip Push-Up
- 15 reps (+15 points)
-
Jumping Jacks
- 100 reps (+100 points)
- 100 reps (+100 points)
- 100 reps (+100 points)
the jacks were done altogether as one set of 300
Leaderboard
| User | Number of Workouts in Plan |
|---|---|
|
Carl J.
|
24 |
|
theraptor
|
20 |
|
John O
|
6 |
 s1nchr0
|
6 |
 BennyButton
|
5 |
 thart23
|
2 |
 jeray
|
1 |
| User | Maximum Weight Lifted in a Workout in Plan |
|---|---|
|
theraptor
|
52,805 pounds |
|
Carl J.
|
47,690 pounds |
|
BennyButton
|
33,375 pounds |
|
jeray
|
27,600 pounds |
Bodybuilding Workout Plan Diet
| Supplement | Objectives | |
|---|---|---|
 |
Amino Acids | Cleanse/Digestion, Aid Overall Health, Increase Energy |
 |
Creatine Ethyl Ester | Build Muscle, Increase Energy, Improve Sports |
 |
Glutamine | Increase Energy |
 |
Whey Protein | Build Muscle, Burn Fat, Increase Energy |
 |
Anti-Estrogens | Aid Overall Health, Build Muscle |
 |
BCAA | Build Muscle, Burn Fat, Aid Overall Health |
 |
Caffeine | Burn Fat, Increase Energy |
 |
CLA | Build Muscle, Burn Fat, Aid Overall Health |
 |
Fish Oil | Increase Energy, Aid Overall Health |
 |
HGH | Build Muscle, Burn Fat, Lose Weight |
 |
Multivitamins | Aid Overall Health |
 |
NO2 | Build Muscle, Gain Weight |
 |
Potassium | Aid Overall Health |
 |
Pyruvate | Increase Energy, Lose Weight |
 |
Protein Bars | Build Muscle, Increase Energy, Lose Weight |
Build Muscle
i really liked this workout plan! in just four weeks i have seen a big difference in my muscle size. coming off a 6 day a week workout i wasn't sure about the 4 days, but if you give it all every time this workout gives great results.