• About
  • FREE Downloads
  • Exercise Database
  • Programs
  • Blog

  • PLAN
  • DIET
  • SUPPLEMENT
  • TRAIN
  • TRACK

gymJP.com

  • PLAN
  • DIET
  • SUPPLEMENT
  • TRAIN
  • TRACK
You are here: Home / Guide To Mass Gain Training / 10 Sample Muscle Building Bodybuilding Routines

10 Sample Muscle Building Bodybuilding Routines

by JP – Updated: 09/24/2016

10 Sample Mass Gain Routines

Page Contents

  • 1 Adjustments To Make…
  • 2 Resources
  • 3 Pre-Program Bodybuilding Routines
    • 3.1 Sample Routine #1
  • 4 Single-Set Bodybuilding Routines
    • 4.1 Sample Routine #2
    • 4.2 Sample Routine #3
    • 4.3 Sample Routine #4
  • 5 Multiple-Set Bodybuilding Routines
    • 5.1 Sample Routine #5
    • 5.2 Sample Routine #6
    • 5.3 Sample Routine #7
  • 6 Intensity Building Bodybuilding Routines
    • 6.1 Sample Routine #8
    • 6.2 Sample Routine #9
    • 6.3 Sample Routine #10

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?

Trainer Reading his Training Log

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

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

Back to Listings

 

Single-Set Bodybuilding Routines

 

Sample Routine #2

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

Back to Listings

 

Sample Routine #3

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

Back to Listings

 

Sample Routine #4

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

Back to Listings

 

Multiple-Set Bodybuilding Routines

 

Sample Routine #5

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

Back to Listings

 

Sample Routine #6

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

Back to Listings

 

Sample Routine #7

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

Back to Listings

Intensity Building Bodybuilding Routines

 

Sample Routine #8

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

Back to Listings

 

Sample Routine #9

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

Back to Listings

 

Sample Routine #10

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

Back to Listings

The Get Big Ezine
I agree to have my personal information transfered to AWeber ( more information )
Push Ups Muscle
We hate spam. Your email address will not be sold or shared with anyone else.

Couple more articles you may like…

Bodybuilding Tracking Your Program

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.

Read More
Muscle Building Program Reviews

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.

Read More

See all the articles from the Guide to Mass Gain Training

Just like in bodybuilding, failure is also a necessary experience for growth in our own lives, for if we're never tested to our limits, how will we know how strong we really are? How will we ever grow?
- Arnold Schwarzenegger

The Get BIG Ezine

  • Site updates, tips, articles.
  • Direct to your in-box.
  • Gain muscle. Gain it faster.

About | Contact | Sitemap
Privacy Policy | Affiliate Disclosure | Disclaimer


Copyright © 2002-2016 JP Clifford, www.gymJP.com, All Rights Reserved

Do Not Copy. All Images, Illustrations and Text Copyrighted.
Any and all reproduction without EXPLICIT permission strictly prohibited.