Free Step-by-Step Bodybuilding Workouts

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Building muscle worthy of the bodybuilding stage requires hard work and dedication. A bodybuilder's workout routine consists of a well-rounded strength-training program to improve definition, size and symmetry. The key to building muscle is to train with heavy weights with low repetitions of eight to 12, according to BodyBuilding.com. Combine a mix of machines and free weights to keep your body guessing and add variety. Perform bodybuilding workouts that challenge your body and push your muscles to failure to develop a stage-ready physique....

 

Step 1

Train using a three-day split. Work opposing muscle groups on the same day. Perform strength-training workouts three days in a row and take one rest day to allow your muscles to recover. Resist the urge to train every single day to prevent injury and avoid overtraining.

step 2

Perform a chest and back workout once per week. Train your chest from every angle with a mix of compound and isolated exercises. Include exercises such as the bench press, incline dumbbell press, decline pushups and chest flys for the chest. Do pull-ups, wide-grip lat pull-downs, seated rows and back extensions for back. Perform each exercise for four sets of 10 repetitions. Train with heavy weights. Completing eight repetitions should be difficult.

Step 3

Work biceps, triceps and shoulders once per week. Perform hammer curls, preacher curls and concentration curls for biceps. Do tricep dips, tricep kickbacks and skull crushers to develop your triceps. Execute overhead shoulder press, lateral raises and rear flys to work your shoulders. Perform each exercise for four sets of 10 repetitions. Lift with heavy resistance. Don't compromise form in an attempt to lift too much weight.

Step 4

Train your legs twice per week. Work your quadriceps and hamstrings on separate days. Perform squats, leg extensions and hack squats for quadriceps. Finish your quadriceps workout with calf exercises such as seated calf raises and standing calf raises. Do lunges, lying hamstring curls, straight-leg deadlifts and seated hamstring curls to build lean muscle mass in the back of your legs. Perform each exercise for four sets of 10 repetitions.

Step 5

Work your abdominal muscles once per week. Train your abs using exercises that work every angle of the abs and core to build muscle and increase definition. Perform exercises such as hanging leg raises, crunches, side crunches, v-ups and Russian twists for four sets of 25 repetitions. Include four sets of 60-second plank holds.