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:
Pull-ups - 3 sets of 10 reps
Lat Pulldowns - 3 sets of 12 reps
Seated Cable Rows - 3 sets of 12 reps
T-Bar Rows - 3 sets of 12 reps
Barbell Deadlifts - 3 sets of 8 reps
Hyperextensions - 3 sets of 12 reps
Plan:
Pull-ups - Grab onto a pull-up bar with an overhand grip, and pull yourself up until your chin is above the bar. Slowly lower yourself back down to the starting position.
Lat Pulldowns - Sit at a lat pulldown machine, grab the bar with a wide overhand grip, and pull it down to your chest. Slowly release the bar back up to the starting position.
Seated Cable Rows - Sit at a cable machine with your feet on the footrests, grab the handles with an overhand grip, and pull them towards your chest. Slowly release the handles back to the starting position.
T-Bar Rows - Load a barbell onto a T-Bar row machine, straddle the bar, grab onto the handles, and pull the weight towards your chest. Slowly release the bar back to the starting position.
Barbell Deadlifts - Stand with your feet shoulder-width apart, grip the bar with your hands just outside your knees, and lift the bar up until you are standing straight. Lower the bar down to the ground slowly and repeat.
Hyperextensions - Lie face down on a hyperextension bench with your feet hooked under the footrests. Slowly lift your upper body up until it is in line with your legs, then lower it back down to the starting position.
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
Barbell Squats: 3 sets of 8-12 reps
Romanian Deadlifts: 3 sets of 8-12 reps
Leg Press: 3 sets of 10-15 reps
Walking Lunges: 3 sets of 12-16 reps
Leg Extensions: 3 sets of 12-15 reps
Seated Leg Curls: 3 sets of 12-15 reps
Standing Calf Raises: 3 sets of 12-15 reps
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
Warm-up: 5-10 minutes of cardio
Bench press (4 sets, 6-8 reps)
Incline dumbbell press (4 sets, 8-10 reps)
Cable flyes (3 sets, 12-15 reps)
Tricep pushdown (4 sets, 8-10 reps)
Close-grip bench press (3 sets, 10-12 reps)
Day 2: Back and Biceps
Warm-up: 5-10 minutes of cardio
Deadlift (4 sets, 6-8 reps)
Bent-over barbell rows (4 sets, 8-10 reps)
Lat pulldowns (3 sets, 10-12 reps)
Barbell curls (4 sets, 8-10 reps)
Hammer curls (3 sets, 10-12 reps)
Day 3: Legs
Warm-up: 5-10 minutes of cardio
Squats (4 sets, 6-8 reps)
Leg press (4 sets, 8-10 reps)
Lunges (3 sets, 10-12 reps)
Leg curls (3 sets, 10-12 reps)
Calf raises (4 sets, 15-20 reps)
Day 4: Shoulders and Abs
Warm-up: 5-10 minutes of cardio
Military press (4 sets, 6-8 reps)
Lateral raises (3 sets, 10-12 reps)
Rear delt flyes (3 sets, 10-12 reps)
Planks (3 sets, 30-60 seconds)
Russian twists (3 sets, 12-15 reps)
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
Plank: Start by getting into a push-up position, but instead of lowering yourself down, hold yourself up with your elbows and toes touching the ground. Make sure your body is in a straight line from your head to your heels, and hold this position for as long as you can.
Crunches: Lie flat on your back with your knees bent and your feet flat on the ground. Place your hands behind your head or across your chest, then lift your head, shoulders, and upper back off the ground, using your abs to power the movement.
Russian twists: Sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground, then twist your torso to one side and tap the ground next to your hip with one hand. Twist back to the center, then repeat on the other side.
Bicycle crunches: Lie flat on your back with your hands behind your head and your knees bent. Lift your head, shoulders, and upper back off the ground, then bring your left elbow to your right knee while straightening your left leg. Switch sides, bringing your right elbow to your left knee while straightening your right leg.
Leg raises: Lie flat on your back with your hands by your sides and your legs straight. Lift your legs off the ground until they're perpendicular to the floor, then lower them back down without touching the ground. Repeat for the desired number of reps.
TYPE OF SHOULDER WORKOUT
Seated Dumbbell Press: Sit on a bench with a backrest and hold two dumbbells at shoulder height with your palms facing forward. Press the dumbbells straight up overhead, extending your arms fully. Lower the dumbbells back down to shoulder height and repeat for 3-4 sets of 8-12 reps.
Lateral Raises: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your arms by your sides. Raise your arms straight out to your sides, keeping your elbows slightly bent, until they are parallel to the floor. Lower your arms back down and repeat for 3-4 sets of 12-15 reps.
Rear Delt Flyes: Hold a dumbbell in each hand and hinge forward at the hips, keeping your back straight. Extend your arms straight down toward the floor with your palms facing each other. Lift your arms out to the sides, squeezing your shoulder blades together as you lift. Lower your arms back down and repeat for 3-4 sets of 12-15 reps.
Arnold Press: Sit on a bench with a backrest and hold two dumbbells at shoulder height with your palms facing your body. Rotate your palms outward as you press the dumbbells overhead, extending your arms fully. Reverse the motion as you lower the dumbbells back down to shoulder height, rotating your palms back toward your body. Repeat for 3-4 sets of 8-12 reps.
Face Pulls: Attach a rope or band to a cable machine at shoulder height. Grab the rope with both hands and step back until your arms are fully extended. Pull the rope toward your face, keeping your elbows high and squeezing your shoulder blades together as you pull. Lower the rope back down and repeat for 3-4 sets of 12-15 reps.
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)
Barbell curls: Stand with your feet shoulder-width apart, hold a barbell with an underhand grip, keep your elbows close to your body, and curl the bar towards your chest. Do 3 sets of 10-12 reps.
Hammer curls: Stand with your feet shoulder-width apart, hold a pair of dumbbells with a neutral grip (palms facing each other), keep your elbows close to your body, and curl the weights towards your shoulders. Do 3 sets of 10-12 reps.
Triceps pushdowns: Attach a rope handle to a cable machine, grasp the rope with an overhand grip, and push it down towards your thighs, keeping your elbows close to your body. Do 3 sets of 10-12 reps.
Close-grip bench press: Lie on a flat bench, grasp a barbell with a shoulder-width grip, and lower it to your chest, keeping your elbows close to your body. Push the bar back up until your arms are fully extended. Do 3 sets of 10-12 reps.
Dumbbell triceps extensions: Lie on a bench, hold a dumbbell with both hands and extend your arms overhead, keeping your elbows close to your head. Lower the weight behind your head, and then push it back up. Do 3 sets of 10-12 reps.
Concentration curls: Sit on a bench, hold a dumbbell with one hand, and rest your elbow on the inside of your thigh. Curl the weight towards your shoulder, and then lower it back down. Do 3 sets of 10-12 reps on each arm.
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.