Strength Building Bodybuilding Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

Tired of lifting the same amount of weight and not seeing any results? Want to pack on muscle and get ridiculously strong? This is the plan that you need to start following today! No excuses! The Strength Building Bodybuilding Workout Plan is an intermediate level bodybuilding workout that focuse... more

Tired of lifting the same amount of weight and not seeing any results? Want to pack on muscle and get ridiculously strong? This is the plan that you need to start following today! No excuses! The Strength Building Bodybuilding Workout Plan is an intermediate level bodybuilding workout that focuses on gaining as much muscle as possible by targeting the major muscle groups. This bodybuilding workout routine combined with a bodybuilding diet consisting of high protein and low carbohydrates will help you become lean and muscular. Check out the recommended supplements for incredible gains. Remember, nutrition is half the battle and if you don't get the proper nutrition then you won't see great results.

You will also notice that most of these exercises consist of low reps with longer resting time. This type of bodybuilding workout routine is the best because low reps combined with heavy weights will induce the most muscle growth. With a standard gym membership or home gym, you will only need the bodybuilding workout and effort to reach the results you desire!

Overview of The Workout Routines

The first bodybuilding chest workout emphasizes both the chest and the triceps. The pushing type exercises including the bench press, incline bench press, close-grip bench press, and 3 board bench press target different parts to develop a sculpted chest, muscular chest. The tricep pushdown and dumbbell flyes finish the exercise off by burning out your triceps and chest for maximum growth.

For the chiseled legs of bodybuilders, there are six different leg exercises that work the main leg muscles: the quads, hamstrings, and calves. You will build great legs doing low reps with heavy weights in these exercises. This bodybuilders workout requires the correct form for the power snatch and deadlift. If you are a beginner, you should consult with a trainer or check out our instructional videos in the exercises section of site. Also, you can substitute some of these more advance exercises out for other more beginner exercises such as a rack pull (instead of deadlift) and use light weight for the power snatch so as not to injure yourself.

Abs are an extremely popular muscle group to train, and this workout will give you the bodybuilding abs you desire. With four exercises that train the shoulders and three exercises that train the abs, you'll be able to get enough burn from this workout for maximum muscle growth. Remember that the abs are made mostly in the kitchen, so sticking to a bodybuilding diet consisting of high protein, low carbohydrates (except for directly before and after workouts), and the recommended supplements on this page will get you those bodybuilding abs!

To build a great back and a building pair of biceps, the seven exercises in the fourth workout are perfect. Like the other bodybuilder workouts, this bodybuilding workout focuses on heavy weights with low reps, so make sure you follow the rest times between sets to give your maximum effort.

Whether you're looking for a beginning bodybuilding workout plan or an advanced bodybuilding workout, these exercises will push you to your limits. Adapt each workout to your skill level by increasing/decreasing sets and rest time. Make sure to focus on squeezing out those reps after resting enough. Get focused when you go to gym and be prepared to lift some very heavy weight. The heavy weights combined with low reps, you'll be seeing those results in no time at all! Start following the best bodybuilding workout today and see tremendous results!

Strength Building Bodybuilding Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings
Strength Building Bodybuilding Workout Plan

Strength Building Bodybuilding Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

Tired of lifting the same amount of weight and not seeing any results? Want to pack on muscle and get ridiculously strong? This is the plan that you need to start following today! No excuses! The Strength Building Bodybuilding Workout Plan is an intermediate level bodybuilding workout that focuse... more

Tired of lifting the same amount of weight and not seeing any results? Want to pack on muscle and get ridiculously strong? This is the plan that you need to start following today! No excuses! The Strength Building Bodybuilding Workout Plan is an intermediate level bodybuilding workout that focuses on gaining as much muscle as possible by targeting the major muscle groups. This bodybuilding workout routine combined with a bodybuilding diet consisting of high protein and low carbohydrates will help you become lean and muscular. Check out the recommended supplements for incredible gains. Remember, nutrition is half the battle and if you don't get the proper nutrition then you won't see great results.

You will also notice that most of these exercises consist of low reps with longer resting time. This type of bodybuilding workout routine is the best because low reps combined with heavy weights will induce the most muscle growth. With a standard gym membership or home gym, you will only need the bodybuilding workout and effort to reach the results you desire!

Overview of The Workout Routines

The first bodybuilding chest workout emphasizes both the chest and the triceps. The pushing type exercises including the bench press, incline bench press, close-grip bench press, and 3 board bench press target different parts to develop a sculpted chest, muscular chest. The tricep pushdown and dumbbell flyes finish the exercise off by burning out your triceps and chest for maximum growth.

For the chiseled legs of bodybuilders, there are six different leg exercises that work the main leg muscles: the quads, hamstrings, and calves. You will build great legs doing low reps with heavy weights in these exercises. This bodybuilders workout requires the correct form for the power snatch and deadlift. If you are a beginner, you should consult with a trainer or check out our instructional videos in the exercises section of site. Also, you can substitute some of these more advance exercises out for other more beginner exercises such as a rack pull (instead of deadlift) and use light weight for the power snatch so as not to injure yourself.

Abs are an extremely popular muscle group to train, and this workout will give you the bodybuilding abs you desire. With four exercises that train the shoulders and three exercises that train the abs, you'll be able to get enough burn from this workout for maximum muscle growth. Remember that the abs are made mostly in the kitchen, so sticking to a bodybuilding diet consisting of high protein, low carbohydrates (except for directly before and after workouts), and the recommended supplements on this page will get you those bodybuilding abs!

To build a great back and a building pair of biceps, the seven exercises in the fourth workout are perfect. Like the other bodybuilder workouts, this bodybuilding workout focuses on heavy weights with low reps, so make sure you follow the rest times between sets to give your maximum effort.

Whether you're looking for a beginning bodybuilding workout plan or an advanced bodybuilding workout, these exercises will push you to your limits. Adapt each workout to your skill level by increasing/decreasing sets and rest time. Make sure to focus on squeezing out those reps after resting enough. Get focused when you go to gym and be prepared to lift some very heavy weight. The heavy weights combined with low reps, you'll be seeing those results in no time at all! Start following the best bodybuilding workout today and see tremendous results!

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Smith Machine
  • Flat Bench
  • Leg Press Machine
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Chest / Beginner
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Chest / Beginner
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Triceps / Beginner
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Triceps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Triceps / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Chest / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Quads / Expert
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Hamstrings / Intermediate
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Quads / Intermediate
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Calves / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Shoulders / Beginner
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Shoulders / Intermediate
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Shoulders / Beginner
4 sets, 5 reps, 01:00 rest
4 -- --:--:-- 5 -- 01:00
Default
Abs / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Obliques / Expert
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Abs / Expert
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Hamstrings / Intermediate
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Hamstrings / Expert
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Traps / Beginner
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Shoulders / Intermediate
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Biceps / Beginner
4 sets, 5 reps, 01:30 rest
4 -- --:--:-- 5 -- 01:30
Default
Biceps / Intermediate
4 sets, 5 reps, 01:30 rest
4 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Chest / Beginner
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Chest / Beginner
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Triceps / Beginner
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Triceps / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Triceps / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Quads / Expert
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Intermediate
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Quads / Intermediate
4 sets, 6 reps, 02:00 rest
4 -- --:--:-- 6 -- 02:00
Default
Hamstrings / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Calves / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Shoulders / Beginner
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Shoulders / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Shoulders / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Abs / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Obliques / Expert
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Abs / Expert
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Intermediate
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Expert
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Traps / Beginner
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Shoulders / Intermediate
4 sets, 6 reps, 02:00 rest
4 -- --:--:-- 6 -- 02:00
Default
Biceps / Beginner
4 sets, 6 reps, 01:30 rest
4 -- --:--:-- 6 -- 01:30
Default
Biceps / Intermediate
4 sets, 6 reps, 01:30 rest
4 -- --:--:-- 6 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Chest / Beginner
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Chest / Beginner
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Triceps / Beginner
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Triceps / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Triceps / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
5 sets, 7 reps, 01:00 rest
5 -- --:--:-- 7 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Quads / Expert
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Intermediate
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Quads / Intermediate
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Hamstrings / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Calves / Beginner
5 sets, 7 reps, 01:00 rest
5 -- --:--:-- 7 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Shoulders / Beginner
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Shoulders / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Shoulders / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Abs / Intermediate
5 sets, 15 reps
5 -- --:--:-- 15 -- --:--
Default
Obliques / Expert
5 sets, 15 reps
5 -- --:--:-- 15 -- --:--
Default
Abs / Expert
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Intermediate
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Expert
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Traps / Beginner
5 sets, 5 reps, 02:00 rest
5 -- --:--:-- 5 -- 02:00
Default
Shoulders / Intermediate
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Biceps / Beginner
5 sets, 6 reps, 01:30 rest
5 -- --:--:-- 6 -- 01:30
Default
Biceps / Intermediate
5 sets, 6 reps, 01:30 rest
5 -- --:--:-- 6 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Chest / Beginner
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Chest / Beginner
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Triceps / Beginner
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Triceps / Beginner
5 sets, 7 reps, 01:00 rest
5 -- --:--:-- 7 -- 01:00
Default
Triceps / Beginner
5 sets, 7 reps, 01:00 rest
5 -- --:--:-- 7 -- 01:00
Default
Chest / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Quads / Expert
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Hamstrings / Intermediate
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Quads / Intermediate
5 sets, 7 reps, 02:00 rest
5 -- --:--:-- 7 -- 02:00
Default
Hamstrings / Beginner
5 sets, 7 reps, 01:00 rest
5 -- --:--:-- 7 -- 01:00
Default
Calves / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Shoulders / Beginner
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Shoulders / Intermediate
5 sets, 7 reps, 01:00 rest
5 -- --:--:-- 7 -- 01:00
Default
Shoulders / Beginner
5 sets, 7 reps, 01:00 rest
5 -- --:--:-- 7 -- 01:00
Default
Abs / Intermediate
5 sets, 20 reps
5 -- --:--:-- 20 -- --:--
Default
Obliques / Expert
5 sets, 20 reps
5 -- --:--:-- 20 -- --:--
Default
Abs / Expert
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Hamstrings primary Traps primary Chest primary Triceps primary Shoulders primary Quads primary Calves primary Abs primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Hamstrings / Intermediate
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Hamstrings / Expert
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Traps / Beginner
5 sets, 6 reps, 02:00 rest
5 -- --:--:-- 6 -- 02:00
Default
Shoulders / Intermediate
5 sets, 7 reps, 02:00 rest
5 -- --:--:-- 7 -- 02:00
Default
Biceps / Beginner
5 sets, 7 reps, 01:30 rest
5 -- --:--:-- 7 -- 01:30
Default
Biceps / Intermediate
5 sets, 7 reps, 01:30 rest
5 -- --:--:-- 7 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Smith Machine
  • Flat Bench
  • Leg Press Machine
Show All

440 people started this plan

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Strength Building Bodybuilding Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Smith Machine
  • Flat Bench
  • Leg Press Machine
Show All

440 people started this plan