Free Bodybuilding Workout Plan Template
Bodybuilding Workout Plan
I. Introduction
Welcome to the Bodybuilding Workout Plan designed by [Your Company Name]. This plan is ideal for those looking to gain muscle, increase strength, and achieve a well-defined physique.
II. Goal Setting
A. Short-Term Goals
-
Increase muscle mass by 5% in the next three months.
-
Improve lifting strength by 10% in compound exercises.
-
Reduce body fat percentage by 2% over the next quarter.
B. Long-Term Goals
-
Gain 20 pounds of muscle over the next year.
-
Achieve a bench press of 300 pounds, a squat of 400 pounds, and a deadlift of 450 pounds.
-
Consistently maintain a healthy diet and lifestyle to support bodybuilding goals.
III. Workout Schedule
Weekly Schedule
|
Day |
Workout Type |
Focus Area |
|---|---|---|
|
Monday |
Chest and Triceps |
Hypertrophy |
|
Tuesday |
Back and Biceps |
Strength |
|
Wednesday |
Rest/Recovery |
- |
|
Thursday |
Shoulders and Abs |
Hypertrophy |
|
Friday |
Legs |
Strength |
|
Saturday |
Full Body |
Conditioning |
|
Sunday |
Rest/Recovery |
- |
IV. Daily Workout Plan
Monday: Chest and Triceps
|
Exercise |
Sets and Reps |
|---|---|
|
Flat Bench Press |
4 sets of 8-12 reps |
|
Incline Dumbbell Press |
4 sets of 8-12 reps |
|
Chest Flyes |
3 sets of 10-15 reps |
|
Push-Ups |
3 sets until failure |
Tuesday: Back and Biceps
|
Exercise |
Sets and Reps |
|---|---|
|
Deadlifts |
4 sets of 6-10 reps |
|
Pull-Ups |
4 sets until failure |
|
Bent Over Rows |
4 sets of 8-12 reps |
|
Lat Pulldowns |
3 sets of 10-15 reps |
Thursday: Shoulders and Abs
|
Exercise |
Sets and Reps |
|---|---|
|
Military Press |
4 sets of 8-12 reps |
|
Dumbbell Lateral Raises |
3 sets of 10-15 reps |
|
Front Raises |
3 sets of 10-15 reps |
|
Rear Delt Flyes |
3 sets of 10-15 reps |
Friday: Legs
|
Exercise |
Sets and Reps |
|---|---|
|
Squats |
4 sets of 8-12 reps |
|
Leg Press |
4 sets of 10-15 reps |
|
Lunges |
3 sets of 10-15 reps per leg |
|
Hamstring Curls |
3 sets of 10-15 reps |
|
Calf Raises |
4 sets of 15-20 reps |
Saturday: Full Body
|
Exercise |
Sets and Reps |
|---|---|
|
Circuit Training |
4 rounds |
|
Push-Ups |
15 reps |
|
Pull-Ups |
10 reps |
|
Bodyweight Squats |
15 reps |
|
Dumbbell Rows |
12 reps per arm |
|
Burpees |
10 reps |
V. Nutrition Guidelines
A. Macronutrient Distribution
|
Macronutrient |
Distribution |
|---|---|
|
Protein |
1.5-2 grams per pound of bodyweight |
|
Carbohydrates |
2-2.5 grams per pound of bodyweight |
|
Fats |
0.3-0.5 grams per pound of bodyweight |
B. Meal Plan
|
Meal |
Description |
|---|---|
|
Breakfast |
Oatmeal with protein powder, and berries |
|
Mid-Morning Snack |
Greek yogurt with honey and nuts |
|
Lunch |
Grilled chicken breast, quinoa, and steamed vegetables |
|
Afternoon Snack |
Protein shake with a banana |
|
Dinner |
Baked salmon, sweet potatoes, and broccoli |
|
Evening Snack |
Cottage cheese with pineapple |
VI. Progress Tracking
A. Monthly Check-Ins
-
Track weight and muscle gain
-
Measure body fat percentage
-
Record lifting progress and PBs (Personal Bests)
B. Photos and Measurements
-
Take progress photos every four weeks
-
Measure key body parts (chest, arms, waist, legs)
VII. Disclaimer
This bodybuilding workout plan was created by [Your Company Name] and is intended for educational purposes. Consult with a physician before starting any new exercise program.
