Welcome to our four-week bodybuilding program! This program has been specifically designed to help you build muscle and strength in a safe and effective manner.
Each week, you will follow a structured workout plan that includes a variety of exercises targeting different muscle groups. These exercises have been carefully selected to ensure that you are able to progressively overload your muscles and stimulate muscle growth.
In addition to the workouts, we also recommend following a healthy and balanced diet to support your muscle building goals. This includes eating enough protein to support muscle repair and growth, as well as incorporating plenty of fruits and vegetables for essential nutrients.
Enhance your bodybuilding results with our 10 day calorie controlled meal plan. Proper nutrition is essential for muscle building and this plan can help you get the nutrients you need to reach your goals.
With dedication and consistency, we are confident that you will see great results from this program. Let’s get started on your muscle building journey
Week 1: “Foundations of Bodybuilding: Setting the Stage for Success”
Monday: Chest
Bench press: 3 sets of 10-12 reps
Incline dumbbell press: 3 sets of 10-12 reps
Dips: 3 sets of 10-12 reps
Cable fly: 3 sets of 10-12 reps
Push-up: 3 sets of 10-12 reps
Pec deck: 3 sets of 10-12 reps
Bench press (wide grip): 3 sets of 10-12 reps
Incline press (narrow grip): 3 sets of 10-12 reps
Tuesday: Back
Pull-up: 3 sets of 10-12 reps
Lat pull-down: 3 sets of 10-12 reps
Cable row: 3 sets of 10-12 reps
One-arm dumbbell row: 3 sets of 10-12 reps
Seated cable row: 3 sets of 10-12 reps
T-bar row: 3 sets of 10-12 reps
Rear delt fly: 3 sets of 10-12 reps
Hyperextension: 3 sets of 10-12 reps
Wednesday: Shoulders
Military press: 3 sets of 10-12 reps
Lateral raise: 3 sets of 10-12 reps
Front raise: 3 sets of 10-12 reps
Reverse fly: 3 sets of 10-12 reps
Upright row: 3 sets of 10-12 reps
Shrug: 3 sets of 10-12 reps
Arnold press: 3 sets of 10-12 reps
Barbell rollback: 3 sets of 10-12 reps
Thursday: Legs
Squat: 3 sets of 10-12 reps
Leg press: 3 sets of 10-12 reps
Lunge: 3 sets of 10-12 reps
Leg curl: 3 sets of 10-12 reps
Calf raise: 3 sets of 10-12 reps
Step-up: 3 sets of 10-12 reps
Leg extension: 3 sets of 10-12 reps
Deadlift: 3 sets of 10-12 reps
Friday: Arms
Bicep curl: 3 sets of 10-12 reps
Tricep pushdown: 3 sets of 10-12 reps
Hammer curl: 3 sets of 10-12 reps
Skull crusher: 3 sets of 10-12 reps
Preacher curl: 3 sets of 10-12 reps
Tricep extension: 3 sets of 10-12 reps
Concentration curl: 3 sets of 10-12 reps
Overhead tricep extension: 3 sets of 10-12 reps
Saturday: Rest
Sunday: Rest
Week 2: “Building Strength and Muscle: Progressive Overload Training”
Monday: Chest
Bench press: 3 sets of 12-15 reps
Incline dumbbell press: 3 sets of 12-15 reps
Dip: 3 sets of 12-15 reps
Cable fly: 3 sets of 12-15 reps
Push-up: 3 sets of 12-15 reps
Pec deck: 3 sets of 12-15 reps
Bench press (wide grip): 3 sets of 12-15 reps
Bench press (wide grip): 3 sets of 12-15 reps
Incline press (narrow grip): 3 sets of 12-15 reps
Tuesday: Back
Pull-up: 3 sets of 12-15 reps
Lat pull-down: 3 sets of 12-15 reps
Cable row: 3 sets of 12-15 reps
One-arm dumbbell row: 3 sets of 12-15 reps
Seated cable row: 3 sets of 12-15 reps
T-bar row: 3 sets of 12-15 reps
Rear delt fly: 3 sets of 12-15 reps
Hyperextension: 3 sets of 12-15 reps
Wednesday: Shoulders
Military press: 3 sets of 12-15 reps
Lateral raise: 3 sets of 12-15 reps
Front raise: 3 sets of 12-15 reps
Reverse fly: 3 sets of 12-15 reps
Upright row: 3 sets of 12-15 reps
Shrug: 3 sets of 12-15 reps
Arnold press: 3 sets of 12-15 reps
Barbell rollback: 3 sets of 12-15 reps
Thursday: Legs
Squat: 3 sets of 12-15 reps
Leg press: 3 sets of 12-15 reps
Lunge: 3 sets of 12-15 reps
Leg curl: 3 sets of 12-15 reps
Calf raise: 3 sets of 12-15 reps
Step-up: 3 sets of 12-15 reps
Leg extension: 3 sets of 12-15 reps
Deadlift: 3 sets of 12-15 reps
Friday: Arms
Bicep curl: 3 sets of 12-15 reps
Tricep pushdown: 3 sets of 12-15 reps
Hammer curl: 3 sets of 12-15 reps
Skull crusher: 3 sets of 12-15 reps
Preacher curl: 3 sets of 12-15 reps
Tricep extension: 3 sets of 12-15 reps
Concentration curl: 3 sets of 12-15 reps
Overhead tricep extension: 3 sets of 12-15 reps
Saturday: Rest
Sunday: Rest
Week 3: “Effective Exercise Selection for Optimal Bodybuilding Results”
Monday: Chest
Bench press: 3 sets of 15-20 reps
Incline dumbbell press: 3 sets of 15-20 reps
Dip: 3 sets of 15-20 reps
Cable fly: 3 sets of 15-20 reps
Push-up: 3 sets of 15-20 reps
Pec deck: 3 sets of 15-20 reps
Bench press (wide grip): 3 sets of 15-20 reps
Incline press (narrow grip): 3 sets of 15-20 reps
Tuesday: Back
Pull-up: 3 sets of 15-20 reps
Lat pull-down: 3 sets of 15-20 reps
Cable row: 3 sets of 15-20 reps
One-arm dumbbell row: 3 sets of 15-20 reps
Seated cable row: 3 sets of 15-20 reps
T-bar row: 3 sets of 15-20 reps
Rear delt fly: 3 sets of 15-20 reps
Hyperextension: 3 sets of 15-20 reps
Wednesday: Shoulders
Military press: 3 sets of 15-20 reps
Lateral raise: 3 sets of 15-20 reps
Front raise: 3 sets of 15-20 reps
Reverse fly: 3 sets of 15-20 reps
Upright row: 3 sets of 15-20 reps
Shrug: 3 sets of 15-20 reps
Arnold press: 3 sets of 15-20 reps
Barbell rollback: 3 sets of 15-20 reps
Thursday: Legs
Squat: 3 sets of 15-20 reps
Leg press: 3 sets of 15-20 reps
Lunge: 3 sets of 15-20 reps
Leg curl: 3 sets of 15-20 reps
Calf raise: 3 sets of 15-20 reps
Step-up: 3 sets of 15-20 reps
Leg extension: 3 sets of 15-20 reps
Deadlift: 3 sets of 15-20 reps
Friday: Arms
Bicep curl: 3 sets of 15-20 reps
Tricep pushdown: 3 sets of 15-20 reps
Hammer curl: 3 sets of 15-20 reps
Skull crusher: 3 sets of 15-20 reps
Preacher curl: 3 sets of 15-20 reps
Tricep extension: 3 sets of 15-20 reps
Concentration curl: 3 sets of 15-20 reps
Overhead tricep extension: 3 sets of 15-20 reps
Saturday: Rest
Sunday: Rest
Week 4: “Bringing It All Together: Finishing Strong with Your Bodybuilding Goals
Monday: Chest
Bench press: 3 sets of 20 reps
Incline dumbbell press: 3 sets of 20 reps
Dip: 3 sets of 20 reps
Cable fly: 3 sets of 20 reps
Push-up: 3 sets of 20 reps
Pec deck: 3 sets of 20 reps
Bench press (wide grip): 3 sets of 20 reps
Incline press (narrow grip): 3 sets of 20 reps
Tuesday: Back
Pull-up: 3 sets of 20 reps
Lat pull-down: 3 sets of 20 reps
Cable row: 3 sets of 20 reps
One-arm dumbbell row: 3 sets of 20 reps
Seated cable row: 3 sets of 20 reps
T-bar row: 3 sets of 20 reps
Rear delt fly: 3 sets of 20 reps
Hyperextension: 3 sets of 20 reps
Wednesday: Shoulders
Military press: 3 sets of 20 reps
Lateral raise: 3 sets of 20 reps
Front raise: 3 sets of 20 reps
Reverse fly: 3 sets of 20 reps
Upright row: 3 sets of 20 reps
Shrug: 3 sets of 20 reps
Arnold press: 3 sets of 20 reps
Barbell rollback: 3 sets of 20 reps
Thursday: Legs
Squat: 3 sets of 20 reps
Leg press: 3 sets of 20 reps
Lunge: 3 sets of 20 reps
Leg curl: 3 sets of 20 reps
Calf raise: 3 sets of 20 reps
Step-up: 3 sets of 20 reps
Leg extension: 3 sets of 20 reps
Deadlift: 3 sets of 20 reps
Friday: Arms
Bicep curl: 3 sets of 20 reps
Tricep pushdown: 3 sets of 20 reps
Hammer curl: 3 sets of 20 reps
Skull crusher: 3 sets of 20 reps
Preacher curl: 3 sets of 20 reps
Tricep extension: 3 sets of 20 reps
Concentration curl: 3 sets of 20 reps
Overhead tricep extension: 3 sets of 20 reps
Saturday: Rest
Sunday: Rest
I hope this helps! Remember to always warm up before your workouts and to listen to your body. If you are feeling particularly sore or tired on a given day, it may be a good idea to take a rest or do a lighter workout. It is also important to make sure you are fueling your body with the nutrients it needs to recover and build muscle. Eat a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates, and stay well hydrated. Good luck with your training!