Bodybuilding Workout
Workout Description
Upper/lower workouts are thought to be the most optimal training style for those looking to build lean muscle naturally.
It takes full advantage of the three factors needed within workout routines to increase hypertrophy:
- Mechanical tension
- Muscle damage
- Metabolic stress
By splitting your workouts between your upper body musculature and lower body musculature, you are able to optimize training frequency and volume distribution in a way that will also allow for maximum intensity in any given session. In other words, the split allows you to stimulate each muscle group more frequently while also allowing you to distribute the volume to provide an ample amount of time to recover. And if you are recovering better and training more frequently, you’ll grow.
Workout
Every exercise in this program will call for four sets of 12, 10, 8, and 6 reps. This means you will gradually lift heavier weights for fewer reps, which should be a little more difficult. You won’t be able to go to failure on all four sets. You should only push yourself to the end of the six-rep set.
This is a muscle building workout that I have been using lately now that I am training more often at commercial gyms. It works well both with, and without a training partner. If training with a partner, I recommend keeping rest periods brief. After your partner's set is finished, you should waste little time before hitting your next set.
- Monday – Upper Workout
- Tuesday – Lower workout
- Wednesday – Rest
- Thursday – Upper workout
- Friday – Lower Workout
Bodybuilding Workout
Workout 1 - Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 4 | 12,10,8,6 |
| Dumbbell Bench Press | 4 | 12,10,8,6 |
| Cable Cross Over | 4 | 12,10,8,6 |
| Tricep Dips | 4 | 12,10,8,6 |
| Seated Dumbbell Bench Press | 4 | 12,10,8,6 |
| Lateral Raise | 4 | 12,10,8,6 |
| Machine Reverse fly | 4 | 12,10,8,6 |
Workout 2 -Lower Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| Barbell squat | 4 | 12,10,8,6 |
| Hack Squat | 4 | 12,10,8,6 |
| Leg Press | 4 | 12,10,8,6 |
| Dumbbell Lunges | 4 | 12,10,8,6 |
| Lying Leg Curl | 4 | 12,10,8,6 |
| Seated Calf Raises | 4 | 12,10,8,6 |
| Standing Calf Raises | 4 | 12,10,8,6 |
Conclusion
In conclusion, bodybuilding workouts stand as the cornerstone of physical transformation, embodying the fusion of science and dedication. These meticulously designed routines harness the power of resistance training to sculpt muscles, refine aesthetics, and fortify strength. By adhering to structured workout plans, individuals embark on a journey of continual improvement, pushing their bodies to new limits and unlocking their full potential.