Bodybuilding Workout Routines

This article is for those people who needs workout routines to build muscle but are clueless on where to start and how to implement one. Here’s a very straightforward guide that you can follow to create a solid workout routine, no matter what is your level of experience. Here I will go through different sample workout routines for beginner, intermediate and advanced lifters, but also gives tips on how to perform them according to your level of experience in bodybuilding.

Beginner Workout Routines – Split

If you are starting into bodybuilding then here are some great tips and sample workout routines you can follow to achieve your muscle building goals as soon as possible.

Before moving to actual training you need to warm up all your body parts. Some exercises for effective warm ups are treadmill, cycling. You need to warm up for 15-20minutes.

The main purpose of warm ups is to help your muscles ready for to heavy workouts. If you starts your training without enough warm ups the results will be counterproductive.

Below is a sample workout routine to build muscle for a beginner lifter. Each exercise should be performed with 3 sets and 6-12 reps.

Day 1 – Monday

Legs and Shoulder

Day 3 – Wednesday

Chest and Triceps

Day 5 – Friday

Back and Biceps

Intermediate Workout Routines – Split

If you are an intermediate lifter, then here is a sample workout routine that can help you reach the next level fast. Intermediate training should focus on intensity and proper form. So below is a sample workout routine for individuals who have been training for some time.

Also make sure that you warm up thoroughly before each session to make your body ready for heavy lifting and also your diet is rich with enough nutrients to repair the muscles and boost muscle growth. If you meet these, then you will be reaching your muscle building goals soon.

Here is a sample intermediate training split

Day 1 – Monday

Chest and Shoulders

Day 2 – Tuesday

Legs

Day 4 – Thursday

Shoulders

Day 5 – Friday

Back and Biceps

Advanced Workout Routines – Split

If you are an advanced lifter then this session is aimed at you. As an advanced lifter you have to implement more advanced training principle like super sets, drop sets, partial reps etc in your training to force growth.
As always begin the session with proper warm ups to make your body ready for the heavy training and also the advanced techniques you are going to implement.

Here’s a sample advanced training split

Day 1 – Monday

Legs

Day 2 – Tuesday

Back

Day 3 – Wednesday

Biceps and Triceps

Day 4 – Thursday

rest,

Day 5 – Friday
Shoulder

So now you have the sample training split and I suggest you to write down your split according to your level of experience. Next is the actual workout routines I am going to show. So all you need is to match this with your split.

Chest

1.    Barbell Bench Press – 3 sets, 6-12 reps
2.    Incline Bench Press – 3 sets, 6-12 reps
3.    Dips – 3 sets, 6-12 reps
4.    Pullovers – 2-3 sets, 6-12 reps

Legs

1.    Barbell Squats – 3 sets, 6-12 reps
2.    Hack Squats – 3 sets, 6-12 reps
3.    Leg Extension – 3 sets, 6-12 reps
4.    Leg Curls – 3 sets, 6-12 reps
5.    Standing Calf Raises – 3 sets 10-12 reps
6.    Seated Calf Raises – 3 sets, 10-12 reps

Back

1.    Lat Pull Downs – 3 sets, 6-12 reps
2.    T- bar Rows – 3 sets, 6-12 reps
3.    Bent Over Rows – Dumbbells – 3 sets, 6-12 reps
4.    Barbell Good mornings – 3 sets, 6-12 reps

Shoulder

1.    Front Dumbbell Raises – 3 sets, 6-12 reps
2.    Side Lateral Raises – 3 sets, 6-12 reps
3.    Shoulder Press – 3 sets, 6-12 reps
4.    Shrugs – 3 sets, 6-12 reps

Biceps

1.    Barbell Curls – 3 sets, 6-12 reps
2.    Dumbbell Curls – 3 sets, 6-12 reps
3.    Preacher Curls – 2-3 sets, 6-12 reps

Triceps

1.    Lying Barbell Extensions – 3 sets, 6-12 reps
2.    Close Grip Bench Press – 3 sets, 6-12 reps
3.    Tricep Push Downs – 3 sets, 6-12 resps

Tips

1.    Make sure that you perform all your workouts in proper form.

2.    Intermediate trainers should do each exercise with high intensity.

3.    Advanced lifters needs to implement more advanced training principles like supers sets, partial reps, forced reps etc.

4.    You need to complete the workout in 1 hour.

Hope the article was informative and you enjoyed reading it. Now all you need to do is take action on it. Just reading this will not lead you anywhere. If you want to transform your body you need to take action on this. If you have any questions or comments please post it below.

If you are looking for a weight training program to build more muscles and strength within a reasonable amount of time then this article will help you to meet your goals. In this article I will show you how to plan a weight training program with proper warm ups, details about reps and sets and most importantly the right exercise selection.

So first we can move on to warm ups. Each and every weight training program should begin with proper warm up. This is to ensure you that your body is prepared for heavy lifting and having blood flow to heart, lungs and muscles. The warm up can be done in a treadmill or an exercise bike, which can be easily found on any gym. I suggest you to do 10-15 minutes of warm ups before touching weights.  After having the initial warm up, that is cycling or running, you need to move on to warming up with weights prior to every exercise you perform. So if you are doing bench press you have to start with 12-15 reps of warm up set. It ensures you to not get injured from heavy workouts.

Next we can move on to exercise selection. There are more than 300 types of exercises and I can’t go through each of them. Instead we can classify the exercise into two types – Compound and isolation exercises. Compound exercises are those which work on 2 or more muscles at the same time. One example is bench press. When you do bench press you are not only working your chest, but also your triceps and shoulders. Isolation exercises are those which only work one muscle groups at the same time. So which one you have to do for maximum results. In my opinion you have to include both in your routine, but you should give more emphasis on compound exercises, as they are the best mass builders.

Another question I get very often is that, how many reps and sets you should do for each exercises. For that there is no definite answer. It all depends on your level of experience and many other factors. As a general guide do not do more than 12 sets for bigger muscle groups and 6-8 sets for smaller muscle groups with 6-12 reps. Don’t get mistaken by the sets, its not the sets per exercise but for the entire workout session for that particular muscle.

So I hope you have got some ideas on planning a good weight training program. For more detailed information visit

If you are looking for kettlebell workout routines, then this article will show you the most powerful kettlebell workouts that can increase your strength, muscle and lose fat in no time. In this article I will show you the benefits of kettlebell workouts, 3 powerful unique kettlebell movements to build strength and muscle and also how to perform them. So lets get started..

Benefits of Kettlebell Workout Routines

Kettlebell workouts helps you to build strength, muscle and lose fat. That is a 3 amazing benefits everyone wish to accomplish. Kettlebells do not require you to add more weight and also adding weights is difficult. There are so many variations and unique movements to build muscle and get stronger even without adding much weight. That being said we will now move on to some unique kettlebell movement to build strength and add muscles.

Here are 3 unique kettlebell movements to build strength and add muscle mass.

1. Get up Sit Up – 5 Reps each hand with a 30 seconds rest.

How to perform Get up Sit Up

Get up Sit Up has a similarity to Turkish Get up, the difference is that you do not need to stand all the way up. In order to perform

Start off in a lying down position, kettlebell extended over your head and perform sit ups while the kettlebell is locked out over your head.

2. Lawnmower Rows – 5 reps each hand with a 30 seconds rest.

How to perform Lawnmower Rows

First stand with feet wider than shoulder width apart. Grab the kettlebell with your right hand and bend body to the left side while placing your left forearm on the left thigh. Make sure to bend your knee slightly and keep your back straight.

3. Rolling Pistol Squats – 5 reps each hand with a 30 seconds rest

How to perform Rolling Pistol Squats

In order to perform rolling pistol squats, you need to hold the kettlebell in front of your body with two hands, each on the side of the handle. Do squat and when at the bottom position of squat, roll back. Then you need to roll forward back into squat position and stand up. Also you have to make sure that the kettlebell does not hit you in the head.

So I hope this article was helpful and you enjoyed reading it. We have discussed the benefits of kettlebell workouts and also I have given you three unique kettlebell movements, Get up Sit up, Lawnmower Rows and Rolling Pistol Squats to build strength and muscle. Now all you need is to take action on this information. If you have any suggestions or comments please leave it below.

This article is for those people who are looking for bodybuilding exercises but are clueless on which exercises they should do. Here’s a very straightforward guide that you can follow to clear all your confusions on bodybuilding exercises.

Compound Exercises

Compound exercises should be the base of any bodybuilding program. They are the ones that give the maximum results. So actually what is a compound exercise? Compound exercises are those exercises which works more than one muscle group at the same time. The most important benefit of compound exercise is that you can lift heavier weights and also works more than one muscle group which stimulates maximum amount of muscle fibers. Some great compound exercises are Barbell Squats, Deadlifts, Bench press, Dips, Chin Ups, Military presses.

Isolation Exercises

As opposed to compound exercises, isolation exercises will only work one muscle group at a time. You can’t lift heavy weights while performing isolation exercises. So the question is, should you include isolation exercises in your routine? Yes. Even though compound exercises are the base, you should also include isolation exercises in your program. They have their own part in building muscle. So the bottom line is that, in order to have a complete workout program, you should include both compound and isolation exercises. Some isolation exercises are Leg Curls, Concentration curl, Triceps Pressdown, Abdominal Crunch , Leg Extension.

Machine Exercises

If you ask me machines or free weights gives the most results, then the answer would be definitely free weights. So the question is when to do machine exercises? You can substitute some exercise for the sake of variety. For examples if you fed up with doing barbell curls, you can substitute it with machine curls for a variety. Also if you are on injury it’s recommended to do the exercises on machine. There are also exercises like pec dec, triceps press downs etc that can be performed only on machines. Some machine exercises are standing calf raises, pec dec, triceps press downs, leg extensions etc.

Right now, there are so many different bodybuilding workout programs that you can choose from. Sadly, not all of them are good or give you the results you were looking for . Some are ignored simply because they just don’t work and will only waste your precious time and money. If you are looking for bodybuilding workout programs that actually works, then you have came to the right place. Here I will give you the details of three best workout programs that you can choose from.

First let’s start with the popular 5×5 training. If you are looking to a build massive strength and size, then this program is for you. So what actually is a 5×5 training program. It’s simple, as the name suggests, you do 5 sets of 5 reps per exercise. For example, if you are doing barbell bench press, first you start with two warm up sets , then you have to perform 5 working sets of 5 reps. When you are able to do 5 sets of 5 reps for every exercise you have to increase the weight by 5 pounds.

Another great training program and one of my favorite is the HIT, or High Intensity Training. As the name suggests, in this program you focus more on intensity. You do every exercise with high intensity or every exercise taken to complete failure. One great advantage of this program is that you need to do only few sets and can complete your whole workouts in 45 minutes. HIT program has been popularized by 6 time Mr. Olympia Dorian Yates and bodybuilding legend Mike Mentzer.

The third and the last program I am going to show is the HST or Hypertrophy Specific Training. One of the great advantages of this program is that, it works best for anyone, regardless the genetics or strength. HST is a proven program to gain size and also strength. People doing HST are mostly worried about the exercise selection. Many people believe that a wrong exercise will makes this program fail. But I have to make sure you that it is not a big deal. All you need to make sure is that the exercise you select will hit the major muscle group.

So I hope you understood the different bodybuilding workout programs. Now it’s your turn to choose one from this, which you think works best for you. Also you can experiment with different programs and find the ones works best for you and stick with that.

Before deciding which bodybuilding workout routines is necessary, here is a short article on some of the most important points to keep in mind when planning your routines. Here I will go through the major problems of some workout routines, gives you specialized plan for your level, that is beginner, intermediate or advanced and also three proven sample workout plan.

The first and the most important thing when choosing bodybuilding workout routines is that, make sure it will not lead to overtraining. This often happens to beginner bodybuilders when they try to copy the workouts of pro bodybuilders seen in magazines. Also the daily workout routine should not last more than an hour. It is to make sure that you will not fall into a catabolic state. The overall routine should give equal importance to lower body training. There are many programs I have seen which just skips the lower body training. It is so important to train your lower body and if you fail to do it, your overall muscle gaining speed will suffer.

When it comes to choosing bodybuilding workout routines, you need to follow a good workout plan depending on your experience in bodybuilding. It is not advisable for a beginner to follow the workout program of an advanced lifter. For a beginner, it is ideal to train 3 times a week. Also beginners do not need to do a variety of exercises. One to two sets of one to two exercises for each body part will be enough as he is new to bodybuilding. For an intermediate, the workout is slightly different. He should train each body part with high intensity. It is recommended to take each set to failure.

An intermediate should train no more than 4 days a week. And lastly the advanced trainers, or the ones who have been training for more than 1 year and made good progress needs a variety of exercises. As for sets, they can determine it with their experience. If you you feel to do more sets and has the energy then you have can do more, and less if you feel tired. I  suggest the modified 6 days a week routine given below.

Here are 3 sample workout plans for beginner, intermediate and advanced lifters

Sample Beginner Workout Routine – 3 days a week (Monday, Wednesday, Friday)

Chest

Bench Press – 1 warm up set, 1 working set, 10 reps
Pec Dec – 1 warm up set, 1 working set, 10 reps

Back

Pull downs – 1 warm up set, 1 working set, 10 reps
Low cable rows – 1 warm up set, 1 working set, 10 reps

Shoulders

Front Presses – 1 warm up set, 1 working set, 10 reps
Side Laterals – 1 warm up set, 1 working set, 10 reps

Biceps

Standing Curls – 1 warm up set, 1 working set, 10 reps

Triceps

Pushdowns – 1 warm up set, 1 working set, 10 reps

Legs: Quads

Leg Press – 1 warm up set, 1 working set, 10 reps
Leg Extensions – 1 warm up set, 1 working set, 10 reps

Hamstrings

Leg Curls – 1 warm up set, 1 working set, 10 reps

Calves

Seated Raises – 1 warm up set, 1 working set, 10 reps
Standing Raises – 1 warm up set, 1 working set, 10 reps

Abdominals

Crunches – 2-3 sets, 10-20 reps

Intermediate Workout Routines

Advanced Workout Routines