Bodybuilding Workout Schedule

Bodybuilder

A good bodybuilding workout schedule should hit all major muscle groups in a way that optimizes the growth response. However, since everybody is constructed differently, it's hard to put forth a one-size-fits-all solution. But some exercises are better than others, so let's create a sample bodybuilding workout schedule that provides a good foundation yet can be easily tweaked to fit the individual.

Basic Bodybuilding Workout Schedule

We'll assume you've been lifting weights on a regular basis for a while, so you're past the beginner stage where your goal is merely to acquaint yourself with the exercises. We'll also assume that you have no medical conditions and your main goal is to get fit, strong and generally in shape.

Monday

Morning: 30 minutes treadmill, medium intensity

Evening: Weight training, back, shoulders and abs

  • Deadlifts - 2 sets, 8-10 reps
  • Seated cable rows - 3 sets, 10-12 reps
  • Chins - 3 sets, to failure
  • Dumbbell shrugs - 2 sets, 8-10 reps
  • Cable lateral raises - 3 sets, 12-15 reps
  • Bent-over dumbbell lateral raises - 3 sets, 12-15 reps
  • Shoulder machine of choice - 3 sets, 10-12 reps
  • Classic crunches - 2 sets, to failure
  • The plank - 2 sets, to failure
  • Captain's chair - 2 sets, to failure
  • Twisted crunches on exercise ball - 2 sets, to failure

Tuesday

45 minutes outdoors interval training, high intensity

Wednesday

Morning: 30 minutes treadmill, medium intensity

Evening: Weight training, chest and arms

  • Incline dumbbell presses - 3 sets, 8-10 reps
  • Iso-lateral chest press machine of choice - 2 sets, 8-10 reps
  • Standing barbell military presses - 3 sets, 10-12 reps
  • Dips - 3 sets, to failure
  • Skullcrushers (aka. French presses) - 3 sets, 10-12 reps
  • Tricep cable pressdowns - 3 sets, 10-12 reps
  • Standing wide-grip barbell bicep curls - 2 sets, 8-10 reps
  • Bicep machine of choice - 2 sets, 8-10 reps
  • Seated bicep concentration curls - 3 sets, 10-12 reps
  • Standing dumbbell hammer curls - 2 sets, 8-10 reps
  • Reverse barbell curls - 3 sets, 10-12 reps
  • Dumbbell forearm curls - 2 sets, 12-15 reps

Thursday

60 minutes swimming

Friday

Morning: 30 minutes treadmill, medium intensity

Evening: Weight training, legs and abs

  • Classic squats - 3 sets, 10-12 reps
  • Hacklift squats - 2 sets, 8-10 reps
  • Leg extensions - 3 sets, 10-12 reps
  • Leg press machine - 2 sets, 8-10 reps
  • Dumbbell lunges - 3 sets, 10-12 reps
  • Seated hamstring curls - 2 sets, 12-15 reps
  • Lying hamstring curls - 3 sets, 12-15 reps
  • Standing calf presses - 3 sets, 8-10 reps
  • Donkey calf presses - 2 sets, 8-10 reps
  • Seated calf presses - 2 sets, 8-10 reps
  • Classic crunches - 2 sets, to failure
  • The bicycle - 2 sets, to failure
  • Plank sidestands - 2 sets, to failure

Saturday

60 minutes spinning class, advanced level

Sunday

Rest

The Next Level

As you become more advanced, you may want to split the workout even further in order to put more focus on the individual muscle groups. Many bodybuilders adhere to a four or even five-day split. For example:

  • Monday - Chest and triceps
  • Tuesday - Back and abs
  • Wednesday - Rest (cardio, no weight training)
  • Thursday - Shoulders and biceps
  • Friday - Quads and hamstrings
  • Saturday - Abs and calves
  • Sunday - Rest

There's no right or wrong when it comes to the ideal bodybuilding workout schedule, so don't be afraid to experiment and switch exercises around. Good luck!

Bodybuilding Workout Schedule