Bodybuilding Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Bodybuilding Workout Plan

Bodybuilding Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Bodybuilding Workout Plan

4 Weeks / 4 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Chest and Triceps Bodybuilding Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps
2 12 --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan 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!

Legs Bodybuilding Workout

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Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
Quads / Intermediate
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
Quads / Intermediate
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

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

Workout Plan 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!

Back and Biceps Bodybuilding Workout

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
Lats / Intermediate
2 sets, 12 reps
2 12 --:--
Lats / Beginner
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

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

Workout Plan 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!

Shoulders and Abs Bodybuilding Workout

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Traps / Beginner
--
Shoulders / Beginner
--
Shoulders / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

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

Workout Plan 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!

653 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Dumbbells
  • Barbell
  • Ab Crunch Machine
  • Flat Bench
  • Smith Machine
Show All
Bodybuilding Workout Plan

653 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Dumbbells
  • Barbell
  • Ab Crunch Machine
  • Flat Bench
  • Smith Machine
Show All