Moderate

Body Building 

Workout Plan

Here's a sample moderate bodybuilding workout schedule that you can follow:

Day 1: Chest and Triceps

Barbell bench press: 3 sets of 8-12 reps

Incline dumbbell press: 3 sets of 8-12 reps

Chest fly: 3 sets of 8-12 reps

Tricep pushdown: 3 sets of 8-12 reps

Skull crushers: 3 sets of 8-12 reps

Day 2: Back and Biceps

Barbell deadlifts: 3 sets of 8-12 reps

Pull-ups or lat pulldowns: 3 sets of 8-12  reps

Seated cable rows: 3 sets of 8-12 reps

Hammer curls: 3 sets of 8-12 reps

Preacher curls: 3 sets of 8-12 reps

Day 4: Shoulders and Abs

Military press: 3 sets of 8-12 reps

Dumbbell lateral raises: 3 sets of 8-12 reps

Bent-over rear delt fly: 3 sets of 8-12 reps

Cable Plank: 3 sets of 30-60 seconds

Day 5: Legs

Squats: 3 sets of 8-12 reps

Leg press: 3 sets of 8-12 reps

Romanian deadlifts: 3 sets of 8-12 reps

Leg curls: 3 sets of 8-12 reps

Calf raises: 3 sets of 15-20 reps

Day 7: Full Body

Barbell clean and press: 3 sets of 8-12 reps

Barbell rows: 3 sets of 8-12 reps

Dumbbell lunges: 3 sets of 8-12 reps

Bench dips: 3 sets of 8-12 reps

Hanging leg raises: 3 sets of 15-20 reps

Day 3 and Day 6 are rest days.

 Remember to always warm up before each workout, stretch after, and use weights that challenge you but still allow for good form. And don't forget to give your body time to rest and recover in between workouts.


HIGH-INTENSITY WORKOUT PLAN

Day 1: Chest and Triceps

Warm-up: 5-10 minutes of light cardio (e.g. jogging or cycling)

Bench press: 3 sets of 8-10 reps

Incline dumbbell press: 3 sets of 10-12 reps

Cable flyes: 3 sets of 12-15 reps

Triceps pushdown: 3 sets of 10-12 reps

Overhead triceps extension: 3 sets of 10-12 reps

Close-grip bench press: 3 sets of 8-10 reps


Day 2: Back and Biceps

Warm-up: 5-10 minutes of light cardio

Deadlift: 3 sets of 6-8 reps

Barbell row: 3 sets of 8-10 reps

Lat pulldown: 3 sets of 10-12 reps

Seated cable row: 3 sets of 12-15 reps

Biceps curl: 3 sets of 10-12 reps

Hammer curl: 3 sets of 10-12 reps


Day 3: Legs

Warm-up: 5-10 minutes of light cardio

Squat: 3 sets of 6-8 reps

Leg press: 3 sets of 10-12 reps

Romanian deadlift: 3 sets of 8-10 reps

Leg curl: 3 sets of 10-12 reps

Standing calf raise: 3 sets of 12-15 reps

Seated calf raise: 3 sets of 12-15 reps


Day 4: Shoulders and Abs

Warm-up: 5-10 minutes of light cardio

Military press: 3 sets of 6-8 reps

Lateral raise: 3 sets of 10-12 reps

Front raise: 3 sets of 10-12 reps

Rear delt fly: 3 sets of 10-12 reps

Cable crunch: 3 sets of 12-15 reps

Plank: 3 sets of 30-60 seconds

Note: Make sure to warm up properly before starting each workout, and use a weight that challenges you but allows you to complete the sets with good form. Also, remember to rest for 1-2 minutes between sets, and take at least one rest day per week to allow your muscles to recover. Additionally, it's important to eat a balanced diet with plenty of protein to support muscle growth.


HIGH-REPETITION WORKOUT PLAN


Day 1: Chest and Triceps

Barbell Bench Press - 3 sets of 15 reps

Dumbbell Flyes - 3 sets of 15 reps

Triceps Pushdowns - 3 sets of 20 reps

Overhead Dumbbell Extensions - 3 sets of 20 reps


Day 2: Back and Biceps

Pull-ups - 3 sets of 12 reps

Dumbbell Rows - 3 sets of 15 reps

Hammer Curls - 3 sets of 20 reps

Concentration Curls - 3 sets of 20 reps


Day 3: Legs

Barbell Squats - 3 sets of 15 reps

Leg Press - 3 sets of 20 reps

Lunges - 3 sets of 20 reps (10 per leg)

Calf Raises - 3 sets of 25 reps


Day 4: Shoulders and Abs

Military Press - 3 sets of 15 reps

Lateral Raises - 3 sets of 20 reps

Front Raises - 3 sets of 20 reps

Hanging Leg Raises - 3 sets of 20 reps

Note: Rest for 60-90 seconds between each set, and increase the weight when you can perform more than the prescribed number of reps. Also, remember to include a proper warm-up and cool-down before and after each workout. This plan should be used as a guide, and it's always best to consult a certified personal trainer or medical professional before starting a new workout program.


TYPE OF BACK WORKOUT

A complete back workout should target all the different muscle groups in the back, including the upper, middle, and lower back. Here's an example of an all-black workout plan:

Plan:

Note: Rest for 60-90 seconds between each set, and increase the weight when you can perform more than the prescribed number of reps. Additionally, it's essential to warm up before starting any workout and cool down afterward. This plan should be used as a guide, and it's always best to consult a certified personal trainer or medical professional before starting a new workout program.


TYPE OF LEGS WORKOUT

Make sure to warm up before starting the workout and stretch afterward. It's important to use proper form and technique while performing these exercises to avoid injury and maximize the benefits. You can adjust the weight and reps based on your fitness level and goals. Also, it's important to incorporate rest days in your workout routine to allow your muscles to recover and grow.


ADVANCE WORKOUT PLAN

Day 1: Chest and Triceps


Day 2: Back and Biceps


Day 3: Legs


Day 4: Shoulders and Abs

Rest for one or two days before repeating the cycle. Make sure to adjust the weight and reps based on your individual fitness level, and always consult with a certified trainer before starting any new workout routine. Also, remember to prioritize proper nutrition, hydration, and adequate rest for optimal muscle growth and recovery.


TYPE OF ABS WORKOUT



TYPE OF SHOULDER WORKOUT


Remember to warm up properly before starting your workout and to stretch your shoulders after your workout to prevent injury and promote recovery.


TYPE OF ARM WORKOUT (TRICEPS AND BICEPS)


Remember to warm up before starting your workout, and stretch your muscles after you finish to prevent injury and aid recovery. Additionally, it's important to vary your workout routine and gradually increase the weight and intensity to challenge your muscles and see progress.