Bodybuilding Workout Plan

4 Weeks / 4 Days per Week / Intermediate

5 ratings

Workout Summary

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 i... more

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)!

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!

Bodybuilding Workout Plan

4 Weeks / 4 Days per Week / Intermediate

5 ratings
Bodybuilding Workout Plan

Bodybuilding Workout Plan

4 Weeks / 4 Days per Week / Intermediate

5 ratings

Workout Summary

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 i... more

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)!

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!

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Leg Press Machine
  • Exercise Mat
  • Cable Machine
  • Flat Bench
  • EZ-Curl Bar
  • Chin-Up Bar
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Calves / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Favicon 194x194
Lats / Expert
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Traps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Calves / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Lats / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Shoulders / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Favicon 194x194
Lats / Expert
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Traps / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Shoulders / Beginner
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Shoulders / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Abs / Expert
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Favicon 194x194
Lats / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Traps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Favicon 194x194
Lats / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Traps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Shoulders / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Choose a weight that you can lift with perfect form for week #1 that starts out at 2 sets of 12 reps. Keep in mind that the sets and reps will increase each week, so that you end up doing 3 sets of 15 reps in week #4.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Obliques secondary Calves primary Chest primary Triceps primary Lats primary Quads primary Shoulders primary Abs primary Hamstrings primary Biceps primary Traps primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Leg Press Machine
  • Exercise Mat
  • Cable Machine
  • Flat Bench
  • EZ-Curl Bar
  • Chin-Up Bar
Show All

457 people started this plan

3 Reviews

  • fredandchris
    about 4 years ago
    #

  • theraptor
    over 3 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.

  • ChrisS
    about 2 years ago
    #

    What a great workout plan.

Bodybuilding Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Leg Press Machine
  • Exercise Mat
  • Cable Machine
  • Flat Bench
  • EZ-Curl Bar
  • Chin-Up Bar
Show All

457 people started this plan