Your routines are probably the most glamorous part of a weight training regimen.
They are the running-backs of the offense, the ones who take the credit for the holes created by the offensive line and rack up the stats. Behind a great offensive line, a decent running-back can appear great.
The point: Don’t give all the credit for your successes or all the blame for your failures to your bodybuilding routines. They are just one part of your weight training program.
Perfect bodybuilding routines don’t exist. Don’t spend an exorbitant amount of time searching for them.
There exists an infinite number of bodybuilding routines that have been put together, tried by someone and are now published somewhere. Some are good, some are not so good. Most all will give you gains if you give them a chance, combine them with a good diet, get your rest, etc.
In other words, give them a good offensive line and they will let you run.
But don’t just pick your routines at random, do so with some sound reasoning. Look at the routine and analyze it. Does it give you adequate rest or is it clearly going to lead to overtraining? Is it focused on compound exercises or is it more of a toning routine?
Run through the Bodybuilding Tips Checklist Page. Make sure the routine takes into account most of these factors. The more things you do right, the more your gain weight fast goal is likely to be realized.
An even better plan when first starting out, or if you are experienced but stuck in a rut of slowed gains, is to follow a proven plan-of-action. Follow a specific and proven program prescribed by a knowledgeable and reputable trainer that is designed for you, the “genetically average Joe.”
I highly recommend you consider one of the top-rated programs on the program reviews page. It is through the faithful following of a complete and sound bodybuilding program that the big gains come.
Adjustments To Make…
When you become more experienced at weight training, when your tracking has some historical data (Tracking, Tracking, Tracking, don’t forget your Bodybuilding Tracking Program), you will want to start making adjustments to your bodybuilding routines based on what has been proven to work for you. Do your hams respond to higher reps? Do you need more concentration on your calves than routine “A” allows for?
With a good tracking program, you will have the answers for these types of questions and be able to make intelligent adjustments that will keep your gains coming at a fast pace. Only with a good tracking program will you become an advanced level bodybuilder.
Until your tracking program has sufficient data, you’ll have to experiment a little. The bodybuilding routines on this page are somewhat tailored to myself, based on my muscle fiber make-up and what my tracking has shown works for me in terms of tempo and methods.
When looking at a routine, realize it is not engraved in stone. All parts are changeable to fit your wants and needs.
Resources
Other pages on this site can be helpful for understanding the terminology and concepts that these sample bodybuilding routines are based on. The exercise pages are linked within the individual routines.
Specific pages related to putting together a productive routine include…
- Warm-Up Sets
- Adequate Rest To Avoid Overtraining
- Weight Training Tempo
- Workout Routines Methods
- Splits for Bodybuilding Workouts
- Weight Training Routine Changes
Pre-Program Bodybuilding Routines
Sample Routine #1 |
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| Basic Routine Goal – Pre-Program, conditioning the muscles for what is to come Routine Methods – Multiple Sets Splits – 3 day split Tempo – 1/0/1, 2 minute rest intervals Comments– These are short workouts and should be completed in less than 30 minutes each. Do this or a similar bodybuilding routine (maybe a single-set routine with light sets would be good) for two or three weeks before moving on to heavier weight lifting. This is designed to wake-up the muscles from all the inactivity you’ve made them endure. Don’t be surprised if you see big gains with this as your body will be ready to go and likely start with a bang. |
Workout 1 Pecs, Delts, Triceps, Abs Bench Press – 2 warm-up sets & 2×12 Military Press – 2 warm-up sets & 2×12 Bench Dips – 2 sets to failure Crunches – 2 sets to failure |
Workout 2 Glutes, Quads, Hams, Calves Leg Presses – 2 warm-up sets & 2×12 Leg Curl – 2 warm-up sets & 2×12 Standing Calf Raises – 2 warm-up sets & 2×12 |
Workout 3 Lats, Traps, Biceps, Forearms Lat-Bar Pulldowns – 2 warm-up sets & 2×12 Upright Rows – 2 warm-up sets & 2×12 Barbell Biceps Curls – 2 warm-up sets & 2×8 |
Single-Set Bodybuilding Routines
Sample Routine #2 |
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| Basic Routine Goal – Muscle Size, Strength Routine Methods – Single Sets Splits – Full-body, two workouts a week Tempo – 3/0/1, 2 minute rest intervals Comments – This is a basic and quick routine that is good for someone who is just beginning the high intensity way of weight lifting. |
Workout 1 Squats – 2 warm-up sets & 1×15 Bench Press – 2 warm-up sets & 1×8 Military Press – 2 warm-up sets & 1×12 Triceps Pushdowns – 2 warm-up sets and 1×12 Barbell Biceps Curls – 2 warm-up sets & 1×12 Crunches – 1 set to failure |
Sample Routine #3 |
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| Basic Routine Goal– Muscle Size, Strength Routine Methods – Single Sets Splits – Full-body, twice a week Tempo – 3/0/2, 2 minute rest intervals Comments– This routine has rep ranges that have been effective for myself in terms of spurring growth. Rep ranges that are the most effective vary by person. But even when you find your ideal rep range, remember to go outside of it in some routines to keep the muscles from adapting. |
Workout 1 Squats – 2 warm-up sets & 1×15 Standing Calf Raises – 2 warm-up sets & 1×20 Stiff-Leg Deadlifts – 2 warm-up sets & 1×20 Bench Press – 2 warm-up sets & 1×6 Bench Dips – 1 set to failure Pull-Ups – 1 set to failure Military Press – 2 warm-up sets & 1×12 Crunches – 2 sets to failure |
Sample Routine #4 |
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| Basic Routine Goal– Muscle Size Routine Methods – Single Sets Splits – Full-body, 2 days a week Tempo – 4/0/2, 2 minute rest intervals Comments– This is a HIT routine where you do two full-body workouts but the two workouts are composed of different exercises. At 8 exercises per workout, it falls on the longer side of the HIT routine pendulum. |
Workout 1 Deadlifts – 2 warm-up sets & 1×15 Leg Extensions – 2 warm-up sets & 1×10 Military Press – 2 warm-up sets & 1×10 Shrugs – 2 warm-up sets & 1×10 Close-Grip Bench Press – 2 warm-up sets and 1×10 Standing Calf Raises – 2 warm-up sets & 1×15 Reverse Barbell Biceps Curls – 2 warm-up sets & 1×10 Crunches – 1 set to failure |
Workout 2 Squats – 2 warm-up sets & 1×15 Bench Press – 2 warm-up sets & 1×10 Seated Rows – 2 warm-up sets & 1×10 Military Press – 2 warm-up sets & 1×10 Triceps Pushdowns – 2 warm-up sets and 1×10 Seated Calf Raises – 2 warm-up sets & 1×15 Barbell Biceps Curls – 2 warm-up sets & 2×8 Decline Reverse Crunches – 1 set to failure |
Multiple-Set Bodybuilding Routines
Sample Routine #5 |
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| Basic Routine Goal – Muscle Size, Strength Routine Methods – Multiple Sets Splits – 3 day Push/Pull/Leg Split Tempo – 3/0/1, 2 minute rest intervals Comments – This is on the lower side of the volume-like bodybuilding routines and could very easily be considered a HIT program with splits. A good basic hardgainer routine. |
Workout 1 Biceps. Forearms, Lats, Traps, Abs – (Pull) Pull-Ups – 2 sets to failure One-Arm Dumbbell Rows – 2 warm-up sets & 2×8 Upright Rows – 2 warm-up sets & 2×8 Concentration Curls – 2 warm-up sets & 2×8 Shrugs – 2 warm-up sets & 2×12 Decline Reverse Crunches – 3 sets to failure |
Workout 2 Glutes, Quads, Hams, Calves – (Legs) Squats – 2 warm-up sets & 2×8 Deadlifts – 2 warm-up sets & 2×8 Stiff-Leg Deadlifts – 2 warm-up sets & 2×8 Leg Curls – 2 warm-up sets & 2×8 Standing Calf Raises – 2 warm-up sets & 2×12 Seated Calf Raises – 2 warm-up sets & 2×12 |
Workout 3 Pecs, Delts, Triceps, Abs – (Push) Bench Press – 2 warm-up sets & 2×8 Bar Dips – 2 sets to failure Bench Dips – 2 sets to failure Triceps Pushdowns – 2 warm-up sets and 2×8 Military Press – 2 warm-up sets & 2×8 Lateral Raises – 2 warm-up sets & 2×8 Crunches – 3 sets to failure |
Sample Routine #6 |
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| Basic Routine Goal – Muscle Size Routine Methods – Multiple Sets Splits – 3 day split Tempo – 2/0/1, 2 minute rest intervals Comments – This is a high volume routine and should be watched. It may not make you a whole lot stronger but may improve your appearance and the size of your muscles through volume effects |
Workout 1 Pecs, Lats, Traps, Abs Bench Press – 2 warm-up sets & 3×12 Incline Bench Press – 2 warm-up sets & 3×12 Bent-Over Rows – 2 warm-up sets & 3×12 Shrugs – 2 warm-up sets & 3×12 Crunches – 3×12 |
Workout 2 Glutes, Quads, Hams, Calves, Abs Deadlifts – 2 warm-up sets & 3×12 Stiff-Leg Deadlifts – 2 warm-up sets & 3×12 Lunges – 2 warm-up sets & 3×12 Seated Calf Raises – 2 warm-up sets & 3×12 Decline Reverse Crunches – 3×12 |
Workout 3 Delts, Triceps, Biceps, Forearms, Abs Military Press – 2 warm-up sets & 3×12 Lateral Raises – 2 warm-up sets & 3×12 Bench Dips – 3×12 Biceps Curls – 2 warm-up sets & 3×12 Crunches – 3×12 |
Sample Routine #7 |
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| Basic Routine Goal – Change of Pace, Muscle Size Routine Methods – Cumulative Fatigue Training Splits – 3 day split Tempo – 2/0/1, 1 minute rest intervals Comments – This is a tough but effective routine and a great change to heavier weightlifting. As with all volume-based-training, watch it carefully to prevent overtraining. You may need to use it for less time than you do other routines, like two weeks instead of your usual four or six. |
Workout 1 Pecs, Delts, Triceps Bench Press – 2 warm-up sets & 7×7 Military Press – 2 warm-up sets & 7×7 Lateral Raises – 2 warm-up sets & 7×7 Close-Grip Bench Press – 2 warm-up sets & 7×7 |
Workout 2 Glutes, Quads, Hams, Calves, Abs Squats – 2 warm-up sets & 7×7 Standing Calf Raises – 2 warm-up sets & 7×7 Incline Twisting Sit-Ups – 7×7 (or seven sets of an appropriate number for you) |
Workout 3 Lats, Traps, Biceps, Forearms Lat-Bar Pulldowns – 2 warm-up sets & 7×7 Bent-Over Rows – 2 warm-up sets & 7×7 Upright Rows – 2 warm-up sets & 7×7 Barbell Biceps Curls – 2 warm-up sets & 7×7 |
Intensity Building Bodybuilding Routines
Sample Routine #8 |
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| Basic Routine Goal – Strength, Muscle Size Routine Methods – Forward Pyramid with Supersets Splits – 3 day split Tempo – 4/0/2, 3 minute rest intervals Comments – This is your basic pyramid routine that is definitely excellent for building muscles. Good for hardgainers as an occasional intensity boost. |
Workout 1 Glutes, Quads, Hams, Abs Squats – 2 warm-up sets & 1×10,1×7,1×4 Leg Press Superset – 1×10 Stiff-Leg Deadlifts – 1×10,1×7,1×4 Leg Curl Superset – 1×10 Crunches – 3 sets to failure |
Workout 2 Pecs, Traps, Lats, Delts, Triceps Bench Press – 2 warm-up sets & 1×10, 1×7, 1×4 Dumbbell Pullovers Superset – 1×10 Bench Dips – 2 sets to failure Military Press – 1 warm-up set & 2×7 Pull-Ups – 2 sets to failure Upright Rows – 1 warm-up set & 2×7 |
Workout 3 Calves, Biceps, Forearms, Abs Standing Calf Raises – 2 warm-up sets & 2×15 Dumbbell Curls – 2 warm-up sets & 1×10, 1×7, 1×4 Reverse Curls Superset – 1×10 Wrist Curls – 1 warm-up set & 2×10 Crunches – 4 sets to failure |
Sample Routine #9 |
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| Basic Routine Goal – Strength, Muscle Size Routine Methods – Multiple Sets, Single-sets, Reverse Pyramid, Breathing Sets, Multiple Supersets, Burn-out Sets Splits – Full-Body Tempo – 3/0/3, 2 minute rest intervals Comments – This routine is done only once per week and is extremely intense when done correctly. It may not seem like much but when done with full-intensity, you will feel it. |
Workout 1 Squats – 2 warm-up sets & Breathing Set 1×20 Bench Press – 2 warm-up sets & 1×2, 1×5, 1×8 Burnout Set– 1×15 Pull-Ups – 1 set to failure Seated Rows Superset – 1×15 Dumbbell Biceps Curls – 2 warm-up sets & 3×8 Reverse Grip Barbell Biceps Curl Multiple Supersets – 3×8 Crunches – 2 sets to failure Decline Reverse Crunches Multiple Supersets – 2 sets to failure |
Sample Routine #10 |
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| Basic Routine Goal – Strength Routine Methods – Multiple Sets, Single Sets Splits – 2 day split Tempo – 4/0/1, 2 minute rest intervals Comments – This routine doesn’t have any intensity builder methods but low volume and heavy weights with a concentration on the compound exercises is a great recipe for some strength gains. |
Workout 1 Lower Body Squats – 2 warm-up sets & 1×3 Deadlifts – 2 warm-up sets & 1×3 Stiff-Leg Deadlifts – 2 warm-up sets & 1×3 Leg Extensions – 2 warm-up sets & 1×10 Leg Curls – 2 warm-up sets & 1×10 Standing Calf Raises – 2 warm-up sets & 2×10 Crunches – 3 sets to failure |
Workout 2 Upper Body Bench Press – 2 warm-up sets & 1×3 Dumbbell Flyes – 2 warm-up sets & 1×10 Weighted Pull-Ups – 1×3 Shrugs – 2 warm-up sets & 1×10 Military Press – 2 warm-up sets & 1×3 Lateral Raises – 2 warm-up sets & 1×10 Bench Dips – 1 set to failure Biceps Curls – 2 warm-up sets & 1×3 |
Couple more articles you may like…
Tracking Your Bodybuilding Training Program
(Main Page) An overview of how to track and the things you need to track – from body composition to your diet and training journals.
The Muscle Building Programs
More than 50 of the top programs reviewed and rated. Find out which ones build muscle and which ones are just talk.
