Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
So, you want to be a bodybuilder?
We've got good news. One, you've come to the right place. Two, your bodybuilding aspirations are achievable if you are willing to put in the time and work. It's also important to know what you're doing as there are common errors that can quickly sabotage your progress.
Fortunately, that's where we come in. Whether you are a beginner, intermediate, or advanced lifter, we've included a training program for each level, along with training variables to consider, and tips on what to avoid.
The best part? While we're providing you with some awesome bodybuilding programs, we're also going to teach you what to do and think about so you can start building workout programs yourself.
Table of Contents:
- What Is Bodybuilding?
- The Ultimate Beginners Bodybuilding Program
- The Ultimate Intermediate Bodybuilding Program
- The Ultimate Advanced Bodybuilding Program
- Training Variables For Bodybuilding Workouts
- Nutrition Tips For Bodybuilding
- Supplements For Successful Bodybuilding
What Is Bodybuilding?
These days, it seems that anyone who goes to the gym and lifts weights is labeled as a bodybuilder. Obviously, this isn't true.
A bodybuilder is a person who lifts weight with the sole intention of building muscle mass while improving their aesthetics. Take a look at our list of best bodybuilders, and you'll see what we mean.
Now, compare this to someone who goes to the gym to become stronger or improve sports performance.
While there can obviously be overlap among the various lifting goals, for the sake of this article, we're going to address bodybuilding as a lifting style in which the primary goal is to increase your muscle size.
Now that we know what bodybuilding is, let's get right into an exercise program for each lifting level!
The Ultimate Bodybuilding Program For Beginners
The first bodybuilding workout routine I'm discussing is a beginner program, which is ideal for someone who has followed a progressive overload training plan for less than a year.
I'm going to go over a 3-day and 4-day workout split for beginners and will then discuss key training variables after.
3-Day Bodybuilding Beginner Program
This is the 3-day beginner routine, which consists of a pulling day, pushing day, and full-body day.
Session 1: Pull
|
Exercise |
Sets |
Reps |
|
Deadlift |
3 |
5 |
|
Chin-Ups |
3 |
8RPE |
|
DB Romanian Deadlift |
3 |
8-10 |
|
Seated Cable Row |
3 |
8-10 |
|
Step-Ups |
3 |
10-20 |
|
Face Pull |
3 |
12-15 |
|
Leg Curl |
3 |
12-15 |
Session 2: Push
|
Exercise |
Sets |
Reps |
|
Squat |
3 |
5 |
|
DB Bench Press |
3 |
6-8 |
|
Hack Squat |
3 |
8-10 |
|
Seated DB Shoulder Press |
3 |
8-10 |
|
Push Ups |
3 |
To Failure |
|
Leg Extensions |
3 |
12-15 |
|
Tricep Extensions |
3 |
12-15 |
Session 3: Full Body
|
Exercise |
Sets |
Reps |
|
Leg Press |
4 |
10 |
|
Incline DB Press |
3 |
6-8 |
|
Hip Thrust |
3 |
8-10 |
|
T-Bar Row |
3 |
8-10 |
|
Walking Lunges |
1 |
50 |
|
Dips |
3 |
8RPE |
|
Lateral Raises |
3 |
12-15 |
4-Day Beginner Bodybuilding Template
Here's a 4-day beginner bodybuilding template. I've provided the layout with some suggestions for exercise selection, but you can have some freedom with how you train.
This means if an exercise you love isn't included, feel free to swap and adjust as needed.
Session 1: Pull
|
Exercise |
Sets |
Reps |
|
Deadlift |
3 |
5 |
|
Chin-Ups |
4 |
6 |
|
Barbell Hip Thrust |
3 |
8-10 |
|
T-Bar Row |
3 |
8-10 |
|
Face Pull |
2-3 |
10-12 |
|
Bicep Curl |
3 |
10-12 |
Session 2: Push
|
Exercise |
Sets |
Reps |
|
Back Squat |
3 |
5 |
|
Seated DB Overhead Press |
3 |
8 |
|
Leg Press |
3 |
12-15 |
|
Dips |
3 |
8RPE |
|
Push-Ups |
2-3 |
8RPE |
|
Lateral Raise |
2-3 |
12-15 |
|
Calf Press |
2-3 |
12-15 |
Session 3: Pull
|
Exercise |
Sets |
Reps |
|
Rack Pull |
3 |
5 |
|
Pull-Ups |
4 |
8RPE |
|
DB Romanian Deadlift |
3 |
8-10 |
|
Seated Close Grip Row |
3 |
8-10 |
|
Leg Curls |
2-3 |
12-15 |
|
Bicep Curl |
2-3 |
12-15 |
Session 4: Push
|
Exercise |
Sets |
Reps |
|
Back Squat |
4 |
6 |
|
DB Bench Press |
3 |
8 |
|
Bodyweight Lunges |
1 |
50 |
|
Kneeling Landmine Press |
3 |
8-10 |
|
Leg Extensions |
2-3 |
12-15 |
|
Tricep Extensions |
2 |
12-15 |
Beginner Bodybuilding Program Variables
Here are a few different variables to consider in your beginner workout.
1) Focus On Compound Exercises:
Beginners need to focus less on isolation exercises and more on compound lifts. Multiple studies have shown that isolation exercises in bodybuilding programs actually have a very small effect on total strength gains and muscular growth¹.
Beginners are at an advantage in that any stimulus provides maximal growth, so isolation exercises really don't have a significant effect.
While you can definitely add a few isolation moves here and there, it should be limited to only 1 isolation exercise per muscle group.
2) Follow A 3-Day or 4-Day Workout Split:
In my experience, a 4-day workout split is ideal for beginners. This split provides plenty of time to get in enough volume while also leaving 3 days open for rest.
Beginners could also get away with training 3 days per week, utilizing full body workouts. If you go this route, I suggest dividing the other two sessions into a pushing day and a pulling day.
The Ultimate Bodybuilding Program For Intermediate Lifters
Intermediate lifters are trainees who have been training consecutively for at least one year using a progressive overload program.
If you're an intermediate lifter, you've likely noticed that your progression has definitely slowed down, but you're still able to add some weight to the barbell monthly.
5-Day Intermediate Bodybuilding Program Template
You can follow this program as is or use it as a template and swap out various exercises. Notice that for some of the workouts, we have core listed with "as needed" for the sets and reps. Ab work is at your discretion, so incorporate it in a way that aligns with your training goals.
If you follow this exact workout, remember that you should alter your exercise selection periodically, so make a point to not consistently use a particular exercise in every one of your workouts. I'll talk about this more after the workout.
Session 1: Lower Body
|
Exercise |
Sets |
Reps |
|
Deficit Deadlift |
4 |
4 |
|
Leg Press |
4 |
8-10 |
|
Hip Thrust |
3 |
8-10 |
|
Hack Squat |
3 |
8-10 |
|
Snatch Grip Romanian Deadlift |
3 |
10-12 |
|
Superset: |
|
|
|
Core |
As needed |
|
Session 2: Back & Chest
|
Exercise |
Sets |
Reps |
|
Chin-Ups |
4 |
8RPE |
|
Incline DB Press |
3 |
6-8 |
|
Landmine Row |
3 |
8-10 |
|
Landmine Single Arm Press |
3 |
8-10 |
|
Meadows Row |
3 |
10-12 |
|
Back Extension |
3 |
12-15 |
|
Superset: |
|
|
Session 3: Lower Body
|
Exercise |
Sets |
Reps |
|
Safety Squat Bar |
3 |
5 |
|
Split Squat |
3 |
8-10 |
|
Good Morning |
3 |
8-10 |
|
Bulgarian Split Squat |
3 |
8-10 |
|
Leg Extension |
3 |
12-15 |
|
Lying Leg Curl |
3 |
12-15 |
|
Calf Press |
3 |
12-15 |
|
Core |
As needed |
|
Session 4: Chest & Shoulders
|
Exercise |
Sets |
Reps |
|
DB Bench Press |
3 |
6 |
|
Arnold Press |
3 |
8 |
|
Incline Close Grip Bench Press |
3 |
8-10 |
|
Machine Neutral Grip Shoulder Press |
3 |
8-10 |
|
Dips |
3 |
8RPE |
|
Decline Push-Ups |
3 |
8RPE |
Session 5: Back, Shoulders, Arms
|
Exercise |
Sets |
Reps |
|
Rack Pull |
4 |
4 |
|
Seated DB Press |
4 |
6 |
|
T-Bar Row |
3 |
8-10 |
|
Superset: |
3 |
8-10 |
|
Skull Crusher |
3 |
8-10 |
|
Rope Bicep Curl |
3 |
8-10 |
|
Rope Overhead Triceps Extensions |
3 |
8-10 |
Intermediate Bodybuilding Program Variables
For trainees who have been lifting for more than a year, these are the variables to include in your training program.
1) Add More Variation:
As intermediate lifters have gained a strong foundation of muscle mass, they will need to add some variety. To be clear, compound exercise movements will always be the foundation of your program.
But by adding in some exercise variety, you can deliver a new stimulus to hit the muscles in a more complete manner. Do not mix this up with muscle confusion. While you will add variety, it is done in a structured manner, and it is not "confusing" your muscle.
When adding variation, you want to use movements with similar biomechanics. Examples include:
- Squat: Front Squat, Safety Bar Squat, High Bar/Low Bar
- Deadlift: Deficit Deadlift, Raised Deadlift, Trap Bar Deadlift
- Bench Press: Alter Angles, Alter Grip Width
2) Include Special Sets:
At this stage, you can start experimenting with special sets, but use them sparingly, 1 or 2 per session max. Options include super sets, drop sets, and sets to failure.
The Ultimate Bodybuilding Program For Advanced Lifters
Advanced bodybuilders are those on the very top of the lifting pyramid. These are trainees who have been lifting for more than 3 solid years. Their progression has slowed immensely, and every extra pound of weight or centimeter of more muscle is a huge accomplishment.
Training at this level requires dedication and perseverance. More importantly, it requires focus and specificity. You won't gain muscle evenly across every muscle group as an advanced lifter. When you're an advanced lifter, in order for your muscles to continue growing, you'll have to give them special attention.
5-Day Advanced Bodybuilding Program Template
This template is for someone who wants to focus on building their back. A good strategy is to use exercises that train multiple muscles, as this can help you target the muscle you're trying to grow.
For example, I included a snatch grip high pull in this workout as it's a powerful exercise that not only strengthens your upper back, but also your legs and shoulders.
I also placed the deadlift on your pulling day, which also trains the back. This intense workout program should only be followed by advanced trainees.
And if back growth isn't your current goal, follow this same template, plugging in the body part you're trying to grow.
Session 1: Back
|
Exercise |
Sets |
Reps |
|
Rack Pull |
4 |
4 |
|
T-Bar Row |
4 |
6-8 |
|
Pull-Ups |
4 |
8RPE |
|
V-Handle Lat Pulldown |
3 |
8-10 |
|
Front Barbell Shrug (3 Second Hold On Top) |
3 |
6-8 |
|
Core |
As Needed |
|
|
Bicep Curl |
3 |
12-15 |
Session 2: Push
|
Exercise |
Sets |
Reps |
|
Sumo Snatch Grip High Pull |
3 |
3 |
|
Safety Squat Bar Squat |
3 |
8-10 |
|
Incline DB Press |
3 |
8-10 |
|
Close Grip Bench Press |
3 |
8-10 |
|
Dips |
3 |
8-10 |
|
Leg Extensions |
2-3 |
To Fail |
|
Calf Press |
2-3 |
To Fail |
|
Overhead Triceps Extension |
2-3 |
To Fail |
Session 3: Back
|
Exercise |
Sets |
Reps |
|
Chin-Ups |
4 |
8RPE |
|
Bent Over Row |
4 |
8 |
|
Kroc Rows |
3 |
12-15 |
|
Wide Grip Cable Row |
3 |
10-12 |
|
Reverse Fly |
3 |
12-15 |
|
Face Pull |
3 |
10-12 |
|
Bicep Curl |
3 |
12-15 |
Session 4: Push
|
Exercise |
Sets |
Reps |
|
DB Bench Press |
4 |
6 |
|
Leg Press |
3 |
15-20 |
|
Arnold Press |
3 |
8-10 |
|
Hack Squat |
3 |
8-10 |
|
Farmer’s Carry |
3 |
50 seconds |
|
Weighted Walking Lunges |
3 |
10-20 |
|
Tricep Pushdown |
3 |
12-15 |
|
Lateral Raise |
3 |
12-15 |
Session 5: Pull
|
Exercise |
Sets |
Reps |
|
Deadlift |
4 |
4 |
|
Hip Thrusts |
3 |
6-8 |
|
Snatch Grip Romanian Deadlift |
3 |
8-10 |
|
Weighted Step-Ups |
3 |
10 (5/side) |
|
Good Morning |
3 |
10-12 |
|
Back Extension |
3 |
12-15 |
|
Leg Curl |
3 |
To Fail |
Advanced Lifters Training Variables
If you've been lifting for more than 3 years, here are the variables to focus on in your program.
1) Add Specificity To Your Bodybuilding Workouts:
Rather than treat every muscle group evenly, your training techniques should include favoring one or two muscle groups while doing the minimum (or slightly above the minimum) for the others.
Basically, your goal is to maintain your progress for most of your muscle groups while focusing on building mass for a couple of muscle groups at a time. You want to do this for a determined amount of time and then choose a different muscle group to focus on.
To be clear, you will still train every muscle group hard, so this isn't you half-assing some workouts. But, your main priority with the majority of your muscles is to maintain muscle mass rather than build muscle, while you really hone in on 1-2 muscle groups for growth.
2) Include Deload Weeks:
Unfortunately, no studies have looked at the process of rest periods like this, so this training method is more "secret knowledge" I've discovered, based on my years of experience.
You will benefit from including a deload week in your training. To run a proper deload week, run the same program but cut the weight by 40-50%.
I like giving a focused muscle group 4 weeks, followed by a deload week. You will then choose 1-2 other muscle groups to focus on growing.
8 Training Variables For Bodybuilding Workouts
For each of the bodybuilding workouts I discussed, I included some training variables specific to each level. However, there are also variables that all bodybuilders should adhere to.
You'll notice all of these are incorporated into the training programs I created above in some way. These variables will ensure you meet the specific demands required for building muscle mass efficiently.
1) Train Each Muscle Twice A Week:
The growth of muscle occurs by following a cyclical pattern that consists of 3 essential parts. First, you stress the muscle by lifting weights. Second, you eat the right macro amounts and give your muscles adequate recovery. And third, your muscles super compensate and grow a little larger.
Recent research has shown that muscles can fully recover in 2-3 days, on average2. Smaller muscle groups require less time than larger muscle groups as there's less muscle to recover.
In the past, bro splits were the most popular style of training for muscle mass growth, and even today, many lifters still follow this protocol. A bro split is when you train one muscle group per day, once weekly. While this training style does work and may be necessary for advanced lifters, most lifters ultimately lose 3 potential days of training.
There is a false belief among lifters that you can cause too much damage to a muscle by training it once a week. Again, advanced lifters might need to focus on their muscles in this way, as they've reached a state where they need to give their muscles special attention for them to continue growing.
It's also important to note that advanced lifters have the ability to recover from this much damage, while average lifters typically don't have the same capability to effectively recover from such brutal sessions.
I firmly believe that the average lifter doesn't need an entire session dedicated to one muscle group in order to cause enough stress. Your goal when training is to reach the threshold of muscle damage and then stop. Let your muscles recover, and then train them 2-3 days later.
2) Volume Is Key:
Increasing your volume is your overall training goal and is the most significant factor in building more muscle size, assuming it's done with heavy enough loads3. Your weekly volume trumps everything else, like tempo reps and blood flow restriction.
Build volume and get bigger. That's it.
3) Focus On Moderate Weight With Moderate Reps:
The most efficient way to accumulate volume in a bodybuilding workout routine is to use moderate weight with moderate reps, which is ideal for muscle hypertrophy.
This usually consists of using a load of 80-70% 1RM with 8-12 reps.
4) Include Some Strength Training:
One of the most iconic quotes in bodybuilding history was uttered by the infamous Ronnie Coleman, who said: "Everybody wants to be a bodybuilder, but don't nobody wanna lift no heavy ass weight."
So, while most of your training program should utilize moderate weight with moderate reps, some of your training should include rep ranges outside of this, and that includes some heavy ass weight.
Even if you don't necessarily care about improving muscle strength, getting stronger will significantly impact your ability to build more muscle. In fact, gaining strength is a must for anyone who wants some serious muscle mass. By getting stronger, you can lift more weight (volume), do more work, and recover faster.
I recommend that each of your workouts first prioritize main compound exercises, and these primary moves are the ones in which you can work on building strength. You'll do this using rep ranges of 4 reps (90% 1RM) or 6 reps (85% 1RM).
5) Include Some Ultra High Reps:
At the same time, it doesn't hurt to use some ultra-high reps in your training program. I'm talking 15+ reps.
You can use these to simply "shock" your muscles for a new stimulus; however, some people also find that some muscle groups actually respond better to these higher rep schemes, especially the lower body.
6) Use A Mixture Of Free Weights And Machines:
When you are training for muscle growth, you want to hit your muscle groups with as many new stimuli as possible, as this is the key to muscle building. Both free weights and machines have a role in your muscle-building journey.
Free weights are superior when your goal is building strength and muscle mass. Because the weight is unstable, your stabilizer muscles are working overtime as they activate to control the weight.
One complaint with machines is that the machines stabilize the weight, which mitigates the involvement of stabilizer muscles. Now, this is true, but it also implies we want to train the stabilizer muscles.
You don't need to worry about "not training" your stabilizer muscles if you include free weights in your training program. When muscle hypertrophy is the goal, sometimes you also want to include some isolation work and focus on a single muscle.
7) Use Dumbbells:
Going off what we just spoke about with equipment selection, dumbbells will generally produce better muscle hypertrophy results, so always make sure you've included plenty of dumbbell exercises in your bodybuilding routine.
8) Build Based On Your Fitness Level:
While we quoted Ronnie Coleman above, you're not going to train like him. Hell, we're not even training like him, nor should 95% of lifters be.
One of the worst mistakes amateur lifters make is following an advanced bodybuilding program when they aren't yet advanced. Take your time, and start at your true lifting level.
3 Nutrition Principles For Bodybuilders To Follow
Your lifting program is just one part of your bodybuilding workout routine. To actually benefit from your work at the gym, your nutrition habits must align with your training habits. This is essential.
I think an 80-20 diet that's centered around eating whole foods with high protein is a great option and relatively flexible for most lifestyles.
1) Follow the 80-20 Diet:
An 80-20 plan is more of a concept rather than a specific plan as it suggests 80% of your diet should consist of eating whole foods, while 20% can include food that's not considered "healthy," like occasionally indulging in a cheeseburger or chicken burrito.
2) Eat In A Caloric Surplus:
In order to build muscle mass, your body needs extra calories to fuel muscle growth and support recovery. And, this may seem shocking, but in order to gain lean muscle mass, you need to eat to grow.
While there may be some people who can build muscle and burn fat at the same time, the process is much harder and slower. In order to build muscle optimally, you need to be eating an excess of calories.
At the same time, you don't want to gain too much fat, so aim to eat a surplus of 300-500 calories. This should be enough for muscle building while keeping fat gain to a minimum.
3) Focus On Your Macro Count:
Macros counting ensures you're getting the right mix of protein, fat, and carb to support muscle growth. Try to hit to following numbers for your macros.
- Protein: When bulking, you can actually get away with eating less protein than when you're cutting. However, your protein intake should still be much higher than the general population. Aim to eat at least 1.6g per kilogram of body weight. However, you can eat up to 2.2g/kg.
- Fat: Your fat intake should make up 30% of your total calories. For example, if your total calories are 3000, you want 900 calories from fats.
- Carbohydrates: However many calories you have left, simply fill in with carbohydrates.
Top 3 Sports Supplements For Bodybuilding Workouts
You may wonder what supplements you should take to see the best results. Here are the supplements I recommend to support your bodybuilding goals.
1) Protein Powder:
Protein powder is simply a cheap and efficient way to increase your total protein intake. You don't need it, but it can definitely help.
If you need help deciding which protein powder to get, check out our article on the best protein powders. They're protein-packed and delicious, my favorite combination.
2) Creatine:
Creatine is the most widely studied supplement, and it's also the most effective supplement you can take. In fact, it's the closest thing we have to a miracle drug and will most likely add 5kg of mass after you start taking it.
Looking for a great creatine supplement? Our article on the 7 best creatine supplements will help you decide which is best for you!
3) Pre-Workout:
A good pre-workout that uses proper dosing of the right ingredient can definitely help increase muscle size indirectly.
How, you ask? It can help produce a harder and more intense workout, resulting in more volume and stress, ultimately leading to more muscle growth. Check out these 15 Best Pre-Workout Supplements, as any one of them will help take your workouts to the next level!
Training Like a Bodybuilder: Final Takeaways
As you read through this article and the various templates, I hope you realize that, at the end of the day, the foundational principles of bodybuilding are not complex, regardless of your training level.
Your primary goal is to consistently add more stimuli or new stimuli to your muscles, either by adding weight or using new exercises. The differential factor between training levels is the speed at which adaptation occurs and how difficult it is to achieve muscle hypertrophy.
Unless you're a brand-new lifter, it's unrealistic to expect to see consistent gains on a weekly basis. But if you're using these training programs and following the training variables I went over, over the long term, you should see steady muscle growth.
And isn't that any bodybuilder's dream come true?
Looking for more bodybuilding workout inspiration? Check out our articles on the Jay Cutler Workout Routine, the Chris Bumstead Workout Routine, and the Ronnie Coleman Workout Split.
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
References:
- Paoli A, Gentil P, Moro T, Marcolin G, Bianco A. Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Front Physiol. Published 2017 Dec 22. doi:10.3389/fphys.2017.01105
- Schoenfeld, B.J., Ogborn, D. & Krieger, J.W. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med 46. https://doi.org/10.1007/s40279-016-0543-8
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences. doi:10.1080/02640414.2016.1210197
Garett Reid
Author