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10 Sample Muscle Building Bodybuilding Routines

10 Bodybuilding RoutinesIn This Article:

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 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 studying his workout logWith 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...

Pre-Program Bodybuilding Routines

 

Sample Bodybuilding Routines #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 & 2x12

Military Press - 2 warm-up sets & 2x12

Bench Dips - 2 sets to failure

Crunches - 2 sets to failure

Workout 2
Glutes, Quads, Hams, Calves

Leg Presses- 2 warm-up sets & 2x12

Leg Curl- 2 warm-up sets & 2x12

Standing Calf Raises- 2 warm-up sets & 2x12

Workout 3
Lats, Traps, Biceps, Forearms

Lat-Bar Pulldowns - 2 warm-up sets & 2x12

Upright Rows - 2 warm-up sets & 2x12

Barbell Biceps Curls - 2 warm-up sets & 2x8

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Single-Set Bodybuilding Routines

 

Sample Bodybuilding Routines #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 & 1x15

Bench Press - 2 warm-up sets & 1x8

Military Press - 2 warm-up sets & 1x12

Triceps Pushdowns - 2 warm-up sets and 1x12

Biceps Curls - 2 warm-up sets & 1x12

Crunches - 1 set to failure

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Sample Bodybuilding Routines #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 & 1x15

Standing Calf Raises- 2 warm-up sets & 1x20

Stiff-Leg Deadlifts - 2 warm-up sets & 1x20

Bench Press - 2 warm-up sets & 1x6

Bench Dips - 1 set to failure

Pull-Ups - 1 set to failure

Military Press - 2 warm-up sets & 1x12

Crunches - 2 sets to failure

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Sample Bodybuilding Routines #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 & 1x15

Leg Extensions - 2 warm-up sets & 1x10

Military Press - 2 warm-up sets & 1x10

Shrugs - 2 warm-up sets & 1x10

Close-Grip Bench Press - 2 warm-up sets and 1x10

Standing Calf Raises- 2 warm-up sets & 1x15

Reverse Barbell Biceps Curls - 2 warm-up sets & 1x10

Crunches - 1 set to failure

Workout 2

Squats - 2 warm-up sets & 1x15

Bench Press - 2 warm-up sets & 1x10

Seated Rows - 2 warm-up sets & 1x10

Military Press - 2 warm-up sets & 1x10

Triceps Pushdowns - 2 warm-up sets and 1x10

Seated Calf Raises- 2 warm-up sets & 1x15

Barbell Biceps Curls - 2 warm-up sets & 2x8

Decline Reverse Crunches - 1 set to failure

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Multiple-Set Bodybuilding Routines

 

Sample Bodybuilding Routines #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

Dumbbell Bent-Over Rows - 2 warm-up sets & 2x8

Upright Rows - 2 warm-up sets & 2x8

Concentration Curls - 2 warm-up sets & 2x8

Shrugs - 2 warm-up sets & 2x12

Decline Reverse Crunches - 3 sets to failure

Workout 2
Glutes, Quads, Hams, Calves - (Legs)

Squats - 2 warm-up sets & 2x8

Deadlifts - 2 warm-up sets & 2x8

Stiff-Leg Deadlifts - 2 warm-up sets & 2x8

Leg Curl - 2 warm-up sets & 2x8

Standing Calf Raises - 2 warm-up sets & 2x12

Seated Calf Raises- 2 warm-up sets & 2x12

Workout 3
Pecs, Delts, Triceps, Abs - (Push)

Bench Press - 2 warm-up sets & 2x8

Bar Dips - 2 sets to failure

Bench Dips - 2 sets to failure

Triceps Pushdowns - 2 warm-up sets and 2x8

Military Press - 2 warm-up sets & 2x8

Lateral Raises - 2 warm-up sets & 2x8

Crunches - 3 sets to failure

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Sample Bodybuilding Routines #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 & 3x12

Incline Bench Press - 2 warm-up sets & 3x12

Bent-Over Rows - 2 warm-up sets & 3x12

Shrugs - 2 warm-up sets & 3x12

Crunches - 3x12

Workout 2
Glutes, Quads, Hams, Calves, Abs

Deadlifts - 2 warm-up sets & 3x12

Stiff-Leg Deadlifts - 2 warm-up sets & 3x12

Lunges - 2 warm-up sets & 3x12

Seated Calf Raises- 2 warm-up sets & 3x12

Decline Reverse Crunches - 3x12

Workout 3
Delts, Triceps, Biceps, Forearms, Abs

Military Press - 2 warm-up sets & 3x12

Lateral Raises - 2 warm-up sets & 3x12

Bench Dips - 3x12

Biceps Curls - 2 warm-up sets & 3x12

Crunches - 3x12

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Sample Bodybuilding Routines #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 & 7x7

Military Press - 2 warm-up sets & 7x7

Lateral Raises - 2 warm-up sets & 7x7

Close-Grip Bench Press - 2 warm-up sets & 7x7

Workout 2
Glutes, Quads, Hams, Calves, Abs

Squats - 2 warm-up sets & 7x7

Standing Calf Raises- 2 warm-up sets & 7x7

Incline Twisting Sit-Ups - 7x7 (or seven sets of an appropriate number for you)

Workout 3
Lats, Traps, Biceps, Forearms

Lat-Bar Pulldowns - 2 warm-up sets & 7x7

Bent-Over Rows - 2 warm-up sets & 7x7

Upright Rows - 2 warm-up sets & 7x7

Barbell Biceps Curls - 2 warm-up sets & 7x7

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Intensity Building Bodybuilding Routines

 

Sample Bodybuilding Routines #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 & 1x10,1x7,1x4
    Leg Press Superset - 1x10

Stiff-Leg Deadlifts - 1x10,1x7,1x4
    Leg Curl Superset - 1x10

Crunches - 3 sets to failure

Workout 2
Pecs, Traps, Lats, Delts, Triceps

Bench Press - 2 warm-up sets & 1x10, 1x7, 1x4
    Dumbbell Pullovers Superset - 1x10

Bench Dips - 2 sets to failure

Military Press - 1 warm-up set & 2x7

Pull-Ups - 2 sets to failure

Upright Rows - 1 warm-up set & 2x7

Workout 3
Calves, Biceps, Forearms, Abs

Standing Calf Raises- 2 warm-up sets & 2x15

Dumbbell Curls - 2 warm-up sets & 1x10, 1x7, 1x4
    Reverse Curls Superset - 1x10

Wrist Curls - 1 warm-up set & 2x10

Crunches - 4 sets to failure

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Sample Bodybuilding Routines #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 1x20

Bench Press - 2 warm-up sets & 1x2, 1x5, 1x8
    Burnout Set- 1x15

Pull-Ups - 1 set to failure
    Seated Rows Superset - 1x15

Dumbbell Biceps Curls - 2 warm-up sets & 3x8
    Reverse Grip Barbell Biceps Curl Multiple Supersets
    - 3x8

Crunches - 2 sets to failure
    Decline Reverse Crunches Multiple Supersets
    - 2 sets to failure

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Sample Bodybuilding Routines #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 & 1x3

Deadlifts - 2 warm-up sets & 1x3

Stiff-Leg Deadlifts - 2 warm-up sets & 1x3

Leg Extensions - 2 warm-up sets & 1x10

Leg Curls - 2 warm-up sets & 1x10

Standing Calf Raises- 2 warm-up sets & 2x10

Crunches - 3 sets to failure

Workout 2
Upper Body

Bench Press - 2 warm-up sets & 1x3

Dumbbell Flyes - 2 warm-up sets & 1x10

Weighted Pull-ups - 1x3

Shrugs - 2 warm-up sets & 1x10

Military Press - 2 warm-up sets & 1x3

Lateral Raises - 2 warm-up sets & 1x10

Bench Dips - 1 set to failure

Biceps Curls - 2 warm-up sets & 1x3

Back to Listings

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