A bodybuilding program focuses on increasing strength and size. While some people argue bodybuilding is not good for increasing strength, they are wrong. While activities such as powerlifting and Olympic lifting are better geared toward improvements in strength, if a person completes a bodybuilding program and increases resistance over time, then that individual will see improvements in strength. It’s simple adaptation of the body to imposes demands, namely an increase in resistance used.
At the same time, due to the volume of work completed in conjunction with the types of exercise and body part focused approach to training, bodybuilding style of training is ideal for building a muscular body such as a bodybuilder’s or physique competitor’s. This is something that pure strength programs like powerlifting and Olympic lifting are not ideal for, though those programs will allow someone to build muscle.
Simply put, if you want to see reasonable improvements in strength and add quality mass to your body in the pursuit of an aesthetically pleasing frame, then the bodybuilding program may be for you. Included below is a bodybuilding program intended for advanced trainees due to the volume and exercises selection. It follows a three-week cycle and then repeats. With each iteration, the goal is to use more weight and/or where a rep range is present, complete more reps. Though simplistic in design, if followed over time consistently with enough intensity, the program yields results. We speak from real-world application of this program.
To get the most from this program, you must use the heaviest weight safely possible. What this means is you must be able to complete all reps in good form for each set and that the weight must be challenging, though you should avoid going to failure; you should generally have 1-2 reps left in the tank. For example, the first exercise is back squat with five sets of seven reps. The goal would be to use a weight that is hard for seven reps, but that you might be able to complete 8-9 reps if pushing max reps. If you can complete 225 for 8-9 reps before hitting failure, this may be a good load for the first set. Depending on how you recover, you may be able to use that weight for consecutive sets or you may have to drop weight. As an example for the first exercise, you may complete 225 pounds by five sets of seven, or you might drop five pounds each consecutive set and end on 205 for the last set. Again, to get the most from this program, you must use the heaviest weight safely possible. What this means is you must be able to complete all reps in good form for each set and that the weight must be challenging, though you should avoid going to failure; you should generally have 1-2 reps left in the tank.
On a final note, for body weight exercises such as the pull-up, add weight as needed to keep the exercise challenging within the target rep range.
Week 1 – Day 1
Barbell Back Squat – 5 sets x 7 reps
Barbell Front Squat – 4 sets x 7 reps
Barbell Straight Leg Romanian Deadlift – 4 sets x 12 reps
Leg Press Machine Single Leg Calf Raise – 5 sets x 15 reps
Leg Press Machine Calf Raise – 3 sets x Max reps
Week 1 – Day 2
Barbell Bench Press – 4 sets x 7 reps
Barbell Incline Bench Press – 6 sets x 15 reps
Barbell Decline Bench Press – 4 sets x 15 reps
Cable Bent Over Chest Fly – 5 sets x 15 reps
Week 1 – Day 3
Wide Grip Pull Up – 4 sets x 7 reps
Close Grip Pull Up – 4 sets x 7 reps
Barbell Standing Row – 3 sets x 15 reps
Dumbbell Single Arm Bent Over Row – 4 sets x 15 reps
Cable Seated Row – 3 sets x Max reps
Hyperextension Roman Chair Back Extension – 5 sets x 10 reps
Week 1 – Day 4
Barbell Overhead Press – 5 sets x 7 reps
Dumbbell Lateral Raise – 4 sets x 15 reps
Cable Lateral Raise – 3 sets x Max reps
Dumbbell Standing Back Fly – 4 sets x 15 reps
Cable Standing Rear Delt Crossover – 3 sets x Max reps
Week 1 – Day 5
Barbell Bicep Curl – 4 sets x 7 reps
Dumbbell Alternating Bicep Curl – 5 sets x 15 reps
Dumbbell Hammer Bicep Curl – 3 sets x Max reps
Dip – 4 sets x 10-40 reps pick a weight
Cable Straight Bar Tricep Pushdown – 4 sets x 15 reps
Cable Rope Tricep Extension – 5 sets x 15 reps
Week 1 – Day 6 (optional workout)
Dumbbell Incline Bench Press – 3 sets x 7-15 reps
Machine Seated Chest Fly – 3 sets x 7-15 reps
Barbell Standing Row – 3 sets x 7-15 reps
Lat Machine Wide Grip Pulldown – 3 sets x 7-15 reps
Barbell Bicep Curl – 3 sets x 7-15 reps
Barbell Skullcrusher – 3 sets x 7-15 reps
Week 2 – Day 1
Barbell Back Squat – 5 sets x 12 reps
Machine Leg Press – 4 sets x 7 reps
Barbell Good Morning Deadlift – 4 sets x 12 reps
Machine Seated Single Leg Calf Raise – 5 sets x 15 reps
Machine Seated Calf Raise – 3 sets x 15 reps
Week 2 – Day 2
Barbell Bench Press – 4 sets x 12 reps
Dumbbell Incline Bench Press – 6 sets x 12 reps
Dumbbell Decline Bench Press – 4 sets x 15 reps
Dumbbell Flat Bench Chest Fly – 5 sets x 15 reps
Week 2 – Day 3
Parallel Grip Pull Up – 4 sets x 12 reps
Dumbbell Standing Row – 3 sets x 15 reps
Dumbbell Single Arm Bent Over Row – 4 sets x 15 reps
Cable Seated Row – 3 sets x Max reps
Hyperextension Roman Chair Back Extension – 5 sets x 10 reps
Week 2 – Day 4
Dumbbell Standing Shoulder Press – 5 sets x 12 reps
Dumbbell Single Arm Lateral Raise – 4 sets x 15 reps
Cable Lateral Raise – 3 sets x Max reps
Dumbbell Incline Bench Back Fly – 4 sets x 15 reps
Cable Standing Rear Delt Crossover – 3 sets x 15 reps
Week 2 – Day 5
Cable Bicep Curl – 4 sets x 12 reps
Cable Rope Curl – 5 sets x 15 reps
Dumbbell Hammer Bicep Curl – 3 sets x Max reps
Dip – 4 sets x 10-40 reps
Cable Rope Triceps Extension – 4 sets x 15 reps
Cable Triceps Kickback – 4 sets x 15 reps
Week 2 – Day 6 (optional)
Dumbbell Incline Bench Press – 3 sets x 7-15 reps
Machine Seated Chest Fly – 3 sets x 7-15 reps
Barbell Standing Row – 3 sets x 7-15 reps
Lat Machine Wide Grip Pulldown – 3 sets x 7-15 reps
Barbell Bicep Curl – 3 sets x 7-15 reps
Barbell Skullcrusher – 3 sets x 7-15 reps
Week 3 – Day 1
Barbell Back Squat – 5 sets x 15 reps
Barbell Front Squat – 4 sets x 7 reps
Dumbbell Single Leg Deadlift – 4 sets x 7 reps
Dumbbell Single Leg Calf Raise – 5 sets x 7 reps
Dumbbell Calf Raise – 3 sets x 15 reps
Week 3 – Day 2
Barbell Bench Press – 4 sets x 15 reps
Machine Incline Chest Press – 6 sets x 15 reps
Dumbbell Decline Bench Press – 4 sets x 15 reps
Machine Seated Chest Fly – 5 sets x 15 reps
Week 3 – Day 3
Lat Machine Wide Grip Pulldown – 4 sets x 15 reps
Lat Machine Reverse Grip – 4 sets x 15 reps
Cable Bent Over Row – 3 sets x 15 reps
Dumbbell Single Arm Bent Over Row – 4 sets x 15 reps
Cable Seated Row – 3 sets x Max reps
Hyperextension Roman Chair Back Extension – 5 sets x 10 reps
Week 3 – Day 4
Machine Seated Shoulder Press – 5 sets x 15 reps
Dumbbell 90 Degree Lateral Raise – 4 sets x 12 reps
Cable Lateral Raise – 3 sets x Max reps
Dumbbell Seated Back Fly – 4 sets x 15 reps
Cable Standing Rear Delt Crossover – 3 sets x Max reps
Week 3 – Day 5
EZ Bar Bicep Curl – 4 sets x 15 reps
Cable Single Arm Bicep Curl – 5 sets x 15 reps
Dumbbell Hammer Bicep Curl – 3 sets x Max reps
Dip – 4 sets x 10 reps
Dumbbell Overhead Triceps Extension – 4 sets x 15 reps
Dumbbell Lying Triceps Extension – 5 sets x 15 reps
Week 3 – Day 6 (optional)
Dumbbell Incline Bench Press -3 sets x 7-15 reps
Machine Seated Chest Fly – 3 sets x 7-15 reps
Barbell Standing Row – 3 sets x 7-15 reps
Lat Machine Wide Grip Pulldown – 3 sets x 7-15 reps
Barbell Bicep Curl – 3 sets x 7-15 reps
Barbell Skullcrusher – 3 sets x 7-15 reps
Nathan DeMetz holds degrees in Exercise Science, Business Administration, and Information Technology as well as certifications in strength and conditioning, sports nutrition, run coaching, and other areas. His credentials come from organizations such as Indiana Wesleyan University, Ivy Tech College, Utah State University, and the ISSA College of Exercise Science.
Nathan has 20 years of personal and professional experience in the health and fitness world. He works with people from across the globe, including locations such as Kuwait, Australia, and the USA.
To work with Nathan directly on your personal training goals, contact him today!