There are a lot of different ways that you can go about structuring a bodybuilding workout routine says Alex Gierbolini.
In this article, we’ll provide a sample routine that you can use as a template for your own workouts.
Bodybuilding Workout Routine:
Monday – Chest and Triceps
1. Barbell Bench Press – 4 sets of 8-12 reps
2. Incline Dumbbell Press – 4 sets of 8-12 reps
3. Dumbbell Flyes – 4 sets of 8-12 reps
4. Triceps Pushdowns – 4 sets of 8-12 reps
5. Skull Crushers – 4 sets of 8-12 reps
Tuesday – Back and Biceps
1. Pull-Ups – 4 sets of 8-12 reps
2. Lat Pull downs – 4 sets of 8-12 reps
3. Seated Row – 4 sets of 8-12 reps
4. EZ Bar Curl – 4 sets of 8-12 reps
5. Hammer Curls – 4 sets of 8-12 reps
Wednesday – Legs
1. Squats – 4 sets of 8-12 reps
2. Leg Presses – 4 sets of 8-12 reps
3. Hamstring Curls – 4 sets of 8-12 reps
4. Calf Raises – 4 sets of 8-12 reps
Thursday – Shoulders and Abs
1. Military Press – 4 sets of 8-12 reps
2. Lateral Raises – 4 sets of 8-12 reps
3. Rear Delt Flyes – 4 sets of 8-12 reps
4. Crunch – 4 sets of 25 reps
5. Reverse Crunch – 4 sets of 25 reps
Friday – Rest
Saturday – Repeat Monday’s routine
Sunday – Repeat Tuesday’s routine
As you can see, this is a pretty basic routine.
You can certainly add in more exercises if you want, but this will give you a good foundation to work with says Alex Gierbolini.
One thing to keep in mind is that you don’t have to do all of the sets and reps listed here.
You can start with a lower volume and work your way up as you get more comfortable with the exercises.
Don’t try to do too much too soon or you’ll just end up burning yourself out.
Also, make sure to warm up before each workout and cool down afterwards.
A good rule of thumb is to spend about 10 minutes warming up and 10 minutes cooling down.
Q: What if I can’t do all of the reps listed?
A: If you can’t do all of the reps, then just do as many as you can.
Q: What if I miss a workout?
A: Don’t worry about it too much. Just pick up where you left off and keep going.
Q: How often should I be working out?
A: You should be working out 3-4 times per week.
Q: How often should I work out?
A: You should work out 3-4 times per week.
Q: How long should my workouts be?
A: Your workouts should last 45-60 minutes.
Q: What exercises should I do?
A: The exercises you do will depend on your goals.
If you want to build muscle, you’ll want to focus on compound exercises like the bench press, squat, and deadlight.
If you want to lose fat, you’ll want to focus on cardio and HIIT (high-intensity interval training) workouts.
Q: What should I eat before and after my workouts?
A: Before your workout, you’ll want to eat a light meal or snack that contains some protein and carbohydrates.
Examples include a protein shake, yogurt, fruit, or whole-wheat toast.
After your workout, you’ll want to eat a more substantial meal that contains protein, carbohydrates, and healthy fats.
Examples include grilled chicken, sweet potato, broccoli, and avocado.
Q: What supplements should I take?
A: Supplements are not necessary, but they can be helpful.
Some good options to consider are protein powder, creatine, and fish oil.
There you have it! That’s a basic outline of a bodybuilding workout routine says Alex Gierbolini. Remember to start slow and gradually increase the volume as you get more comfortable with the exercises.
And make sure to fuel your body with healthy food before and after your workouts.