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.
Plan Templates @ Template.net
