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Bodybuilding Workout Plan
Start Plan (PRO)

Bodybuilding Workout Plan

4 Weeks / 4 Days per Week / Intermediate
  • Gain Mass
  • Get Ripped
  • Gain Strength
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5 ratings
A.C.E. Certified
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4

Chest and Triceps Bodybuilding Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
2 12 01:00
2 12 01:00
2 12 01:00
2 12 01:00
2 12 01:00
2 12 01:00
2 12 01:00
2 12 None
2 12 01:00

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.

Legs Bodybuilding Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
2 12 01:00
2 12 01:00
2 12 None
2 12 01:00
2 12 01:00
2 12 01:00

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.

Back and Biceps Bodybuilding Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
2 12 01:00
Chin-Up   Video icon
2 12 None
2 12 01:00
2 12 01:00
2 12 None
2 12 01:00
2 12 01:00

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.

Shoulders and Abs Bodybuilding Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Shrug   Video icon
2 12 01:00
2 12 None
2 12 None
2 12 01:00
2 12 01:00
2 12 01:00
2 12 01:00
2 12 01:00

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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Triceps blue Shoulders blue Chest blue Abs blue Glutes blue Middleback blue Lowerback blue Forearms blue Shoulders orange Triceps orange Chest orange
3 Reviews Rate this plan
fredandchris
about 3 years ago #

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theraptor
over 2 years ago #

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.

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ChrisS
about 1 year ago #

What a great workout plan.

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3 Reviews
  • fredandchris
    about 3 years ago #

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  • theraptor
    over 2 years ago #

    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.

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  • ChrisS
    about 1 year ago #

    What a great workout plan.

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