If your goal is to pack on lots of muscle then a bodybuilder workout is write for you. What differs a bodybuilder’s workout from another athletes? A bodybuilder is looking to achieve sarcomplasmic hypertrophy. This is where the old size vs. strength debate comes in. Sarcoplasmic hypertrophy basically means making the muscle big, not necessarily very strong. Athletes are looking for myofibrillar hypertrophy which is focused on strength increases. The only real difference is the type of muscle tissue that is worked, they simply have two different responsibilities.
Now that you understand what you are exactly looking to do, you can now understand the goal of the workout. If strength is your goal you may not benefit from reading on, but it is always good to gain more knowledge.
A bodybuilder workout is high volume, meaning many exercises. You will do multiple sets of each exercise (meaning that you will do the exercise, rest, then do it again) and with higher repetitions (meaning in each set you will do the lift 8-12 times). The reason bodybuilders use high repetitions is to get the most sarcoplasmic muscle tears. When the muscle is teared it repairs itself making it bigger and stronger.
Day 1: Chest and Triceps
Bench Press 5 sets of 8-12 reps
Dumbbell Incline Bench press 3 sets of 8-12 reps
Dumbbell Flyes 3 sets of 8-12 reps
Dips 3 sets of 8-12 reps
Cable tricep extensions 3 sets 8-12 reps
Skull Crushers 3 sets 8-12 reps
Day 2: Back and Biceps
Deadift 5 sets 8-12 reps
Bent Over row 3 sets 8-12 reps
Pull up 3 sets 8-12 reps
Dumbbell curl 3 sets 8-12 reps
Hammer curl 3 sets 8-12 reps
Preacher curl 3 set 8-12 reps
Day 3: rest
Day 4: Legs
Squat 5 sets 8-12 reps
Leg extension 3 sets 8-12 reps
Leg curl 3 sets 8-12 reps
Leg press 3 sets 8-12 reps
Calf machine 3 sets 8-12 reps
Day 5: Shoulders and Abs
Ab machine 6 sets 8-12 reps
Seated Military Press 5 sets 8-12 reps
Lateral raise 3 sets 8-12 reps
Rear delt raise 3 sets 8-12 reps
Shrugs 3 sets 8-12 reps
Day 6 and 7: Rest
Here you have it, a great workout for any experience level. If you are looking to build muscle and get in shape here is where you should start. You can also add in some light walking or biking to warm up or burn a few extra calories.