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Bodybuilder Workout

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.

The workout

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.