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Strength Building Bodybuilding Workout Plan
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Strength Building Bodybuilding Workout Plan

4 Weeks / 4 Days per Week / Intermediate
  • Gain Mass
  • Gain Strength
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  • Week #1
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  • Week #4
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Strength Building Chest & Triceps Bodybuilding Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 4 02:00
4 4 02:00
4 4 02:00
4 4 02:00
4 5 01:00
4 5 01:00
4 6 01:00

Notes:

Be sure to pick a very heavy weight to where you can only get the allotted reps and NOT A SINGLE ONE MORE! This is important that you push yourself and lift very heavy weight in order to see large strength gains

The rest times are noted and should be followed. However, if you are really pushing yourself and you need more time to recuperate after each set then it is ok. No more than 4 minutes between sets. Look to push yourself but also give yourself enough time to rest and get back to lifting heavy weight.

Strength Building Legs Bodybuilding Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 4 02:00
4 4 02:00
4 4 02:00
4 5 02:00
4 5 01:00
4 6 01:00

Notes:

For those who haven't performed a Power Snatch or Deadlift, be sure to learn the proper technique with very light weight before moving on to heavier weight.

Be sure to pick a very heavy weight to where you can only get the allotted reps and NOT A SINGLE ONE MORE! This is important that you push yourself and lift very heavy weight in order to see large strength gains

The rest times are noted and should be followed. However, if you are really pushing yourself and you need more time to recuperate after each set then it is ok. No more than 4 minutes between sets. Look to push yourself but also give yourself enough time to rest and get back to lifting heavy weight.

Strength Building Shoulders & Abs Bodybuilding Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 4 02:00
4 4 02:00
4 5 01:00
4 5 01:00
4 10 None
4 10 None
4 10 01:00

Notes:

Be sure to pick a very heavy weight to where you can only get the allotted reps and NOT A SINGLE ONE MORE! This is important that you push yourself and lift very heavy weight in order to see large strength gains

The rest times are noted and should be followed. However, if you are really pushing yourself and you need more time to recuperate after each set then it is ok. No more than 4 minutes between sets. Look to push yourself but also give yourself enough time to rest and get back to lifting heavy weight.

Strength Building Back & Biceps Bodybuilding Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 4 02:00
4 4 02:00
4 4 02:00
Shrug   Video icon
4 4 02:00
4 5 02:00
4 5 01:30
4 5 01:30

Notes:

Be sure to pick a very heavy weight to where you can only get the allotted reps and NOT A SINGLE ONE MORE! This is important that you push yourself and lift very heavy weight in order to see large strength gains.

The rest times are noted and should be followed. However, if you are really pushing yourself and you need more time to recuperate after each set then it is ok. No more than 4 minutes between sets. Look to push yourself but also give yourself enough time to rest and get back to lifting heavy weight.

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

Workout 1

Muscles front back Chest blue Shoulders blue Triceps blue Triceps orange Chest orange

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