Bodybuilding Workout Plan

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.

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