Bodybuilding workout plans for all goals
Whether you’re a weekend warrior, aspiring competitor, or someone with multiple shows under your belt – you understand the importance of walking into the gym with a plan of attack. A smart, tough, efficient workout program is one of the main keys to building muscle and dropping body fat.
These are bodybuilding workout plans that I’ve written, used myself and with my clients – you’ll find a wide range of upper body and lower body split designs, high volume workouts and lower volume workouts, sessions utilizing protocols that I’ve developed myself, some that focus more on the basic movements and others that get a bit more creative in their exercise design.
I ABSOLUTELY LOVE the link provided for each day that goes to a YouTube playlist with demos for each workout. I’m sure that took a good bit of time to put together but man that is SUPER HELPFUL to have available to pull up on my mobile when working out in case I need it. This is definitely my favorite feature. — Robert
Each of these workout plans contains:
- A fully detailed workout split including exercises, sets & reps, tempos, super set configurations, and more
- My own personal video demonstrations for every exercise, including details about how to do it, variations, mistakes to avoid, and key points to focus on
- A written primer on lifting as a bodybuilder that will be useful to beginners and advanced lifters alike. This covers things like how to physically and mentally prepare for your workouts, how to make exercise substitutions when needed, how to know when you’re working hard enough, and how to work harder – because you always can.
Note: all plans are designed for a moderately-equipped commercial gym
I’m spoiled with the video playlists and watched them before and sometime between sets to make adjustments on the spot! Seriously, the best thing ever so thank you, thank you for that! — Annemarie
All available bodybuilding workout plans
Most recent additions listed first
MEN’S PHYHSIQUE BLUEPRINT (#8) – Created specifically to hit the aesthetic demands and requirements of the Men’s Physique division – also a great training split for men and women who want an upper body emphasis while hitting legs just once a week.
INTRO TO ASCENDING 3’S (#29) – Built around my own custom Ascending 3’s training protocol designed to maximize muscle fiber recruitment and help you reach ACTUAL failure instead of just fatigue overload.
WOMEN’S PHYSIQUE BLUEPRINT (#28) – Specifically designed for the aesthetic demands of WPD, but also applicable for ANYONE seeking a comprehensive training program.
FIGURE READY (#27) – An advanced split designed specifically for the figure division – not for the faint at heart!
SMASH (#26) – Step 1: Lift like the Hulk. Step 2? SMASH! This is the first workout split I’m offering publicly that is designed as a STRENGTH-BASED program first and foremost.
Wrecking Ball (#7) – If you want to keep growing, you’ve gotta get out of your comfort zone – let’s start by knocking down the walls, first! This split takes a kitchen sink, “no need to make it pretty” approach to training.
BIKINI READY (#24) – Nice capped shoulders. Round glutes. A detailed back. That perfect quad sweep. More glutes. Some hamstrings with a little pop. And yes, MORE glutes. Finally, a workout routine built SPECIFICALLY for the aesthetic the bikini division is looking for.
THE DECEIVER (#5) – Awww, isn’t it cute? Watch out, this is a friendly looking split that will bite your fingers off without thinking twice. Not a ton of volume, but supersets and a brisk pace make these workouts – which, back day aside, don’t look too bad – very, very mean.
THE BODYBUILDING PENTATHLON (#4) – Volume comes in many shapes and sizes – this 5 session split is moderately high volume but in a lot of different flavors – supersets and giant sets, super high reps in spots, and a wide variety of movements.
TURN UP THE VOLUME (#2) – A high volume split designed to break you out of whatever rut you might be in and bust into some uncharted territory. I typically recommend avoiding consecutive high-volume splits to periodize things more appropriately.
LOUDER, PLEASE! (#3) – Still more high volume goodness! Bring an extra level of pain and suffering to the gym and push your boundaries. I typically recommend avoiding consecutive high-volume splits to periodize things more appropriately. Workouts include:
- Legs #1
- Legs #2
GROW THE EFF UP (#23) – A plan designed SPECIFICALLY for off-season growth. The changes in training between off-season and cutting time should be subtle, but this program sets the tone with basic, compound movements and a good mix of volume. Workouts include:
- Back – Down With the Thickness
- Legs – Just Kill Me Already Plz
- Chest – Compound Focus
- Shoulders – Boulder Day
- Arms – Finally
GET YET FEET WET (#22) – A dual-purpose workout split – if you’re JUST starting out in the gym or coming back after a break, this will get you (back) up to speed quickly. OR, if you’re in a groove with your training and looking for a short, tight rotation to hit muscle groups more frequently this will do the trick as well. Workouts include:
- Total legs/calves
FINISH THEM (#1) – A brutal, high volume split designed to break you – or at least, make you REALLY bend. Each workout includes a blood-pumping finisher to really put the finishing touch on each session. Ideally preceded and followed by lower volume splits.
THE DETAILER (#18) – A 5-session split designed specifically for women – or men who have chronically over-trained chest and arms – designed to focus on bringing out detail in the upper body while promoting growth all around, especially in the lower body. Workouts include:
- High-rep back supersets
- Tempo legs
- Chest & arms
- Mixed rep legs
BALANCE (#20) – A 6-session split designed for all lifters, ideal for those able to lift 6 days per week. As the name implies, this plan is perfect for those seeking overall balance in their physique and lifting routine. Muscle groups are hit thoroughly with a variety of rep ranges, tempos, and superset schemes. Workouts include:
- Back death
- Finesse legs
- Chest (cable dominant)
- Brutal legs
- Relay Bis and Tris
GET BACK UP (#21) – Is your back lagging behind? Here is your answer – a 5-session split that includes 2 full back workouts and incorporates additional back work via smart exercise selection on leg and shoulder days as well. Includes
- Back thrashing
- Legs – posterior focus
- Chest supersets & tris
- Back – lower rep work
- Shoulders & Bis marathon
Questions? Comments? Interested in learning more? Reach out to me via my contact page