Four Week Bodybuilding Program 1

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!

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