The Best Bodybuilder Programme for Strength & Muscle Growth

If you want to build muscle mass and strength, following a structured bodybuilder workout plan is essential. A good bodybuilding routine includes the right training splits, rep ranges, and rest days to ensure maximum muscle growth while avoiding overtraining.

This guide provides a step-by-step bodybuilding training schedule, including a bodybuilder workout routine, strength training principles, and a nutrition plan to fuel your progress. Whether you're a beginner or advanced lifter, this training body builder muscle template will help you develop major muscle groups with the best workout programs available.

How to Structure a Bodybuilder Programme

A great bodybuilding program includes:

• Compound Movements & Isolation Exercises – Training with bench presses, squats, and deadlifts while also targeting smaller muscles like biceps and triceps.
• Optimized Training Splits – Choosing between full-body workouts, an upper-lower split, or a push pull legs routine.
• Strategic Rest Days – Allowing time for recovery so muscles grow stronger between workouts.
• Progressive Overload – Gradually increasing weight or reps to keep challenging the muscles.
• Proper Rep Ranges – Training in different rep ranges (6-12 for muscle growth, 4-6 for strength, and 12-15 for endurance).

Best Body Building Routine: Training Splits

A training split determines how many days per week you train each body part. Below are the best bodybuilding workout programs based on experience level.

1.** Full-Body Workouts (Beginner-Friendly, 3 Days Per Week)**

• Best for beginners who want to develop strength and endurance.
• Focuses on compound movements that train all major muscle groups.

Example Split:

• Day 1: Squats, Bench Press, Bent-Over Rows, Shoulder Press, Plank
• Day 2: Deadlifts, Pull-Ups, Dips, Leg Press, Biceps Curls
• Day 3: Lunges, Chest Flys, Lat Pulldown, Triceps Extensions, Core Work

2. Upper-Lower Split (Intermediate, 4 Days Per Week)

• Divides workouts into upper body and lower body training days.
• Allows for more training volume and faster muscle recovery.

Example Split:

• Day 1: Upper (Chest, Shoulders, Triceps, Back, Biceps)
• Day 2: Lower (Legs, Glutes, Calves, Core)
• Day 3: Rest
• Day 4: Upper (Different Exercises for Each Muscle Group)
• Day 5: Lower (Different Leg and Core Exercises)
• Day 6-7: Rest

3. Push Pull Legs (Advanced, 5-6 Days Per Week)

• One of the best bodybuilding programs for advanced lifters.
• Splits workouts into push exercises (chest, shoulders, triceps), pull exercises (back, biceps), and leg exercises.

Example Split:

• Day 1: Push (Bench Press, Shoulder Press, Triceps Dips)
• Day 2: Pull (Deadlifts, Pull-Ups, Barbell Rows, Biceps Curls)
• Day 3: Legs (Squats, Leg Press, Calf Raises, Romanian Deadlifts)
• Day 4: Rest
• Day 5: Repeat Cycle

Advanced Bodybuilding Workout Routine (6 Days Per Week)

For experienced lifters, an advanced bodybuilding training plan targets each muscle group separately for maximum hypertrophy.

Example Split:

• Day 1: Chest, Shoulders, and Triceps
• Day 2: Back and Biceps
• Day 3: Legs and Core
• Day 4: Rest
• Day 5: Repeat Cycle

Chest, Shoulders, and Triceps Workout

• Flat Bench Press – 4 sets of 8-12 reps
• Incline Dumbbell Press – 3 sets of 10 reps
• Overhead Shoulder Press – 3 sets of 8 reps
• Triceps Dips – 3 sets of 10 reps

Back and Biceps Workout

• Deadlifts – 4 sets of 6 reps
• Lat Pulldown – 3 sets of 10 reps
• Bent-Over Rows – 3 sets of 8 reps
• Biceps Curls – 3 sets of 10 reps

Legs and Core Workout

• Squats – 4 sets of 8-12 reps
• Romanian Deadlifts – 3 sets of 8 reps
• Leg Press – 3 sets of 10 reps
• Calf Raises – 4 sets of 12-15 reps

Bodybuilding Nutrition Plan

Eating the right foods is just as important as your bodybuilding workout plan.

Macronutrient Breakdown

• Protein Intake: 1g per pound of body weight (chicken, fish, eggs, whey protein).
• Carbohydrates: 2-3g per pound of body weight (rice, oats, pasta, potatoes).
• Healthy Fats: 0.4-0.6g per pound of body weight (avocados, nuts, olive oil).

Sample Bodybuilding Meal Plan Meal 1: Scrambled eggs with whole wheat toast and avocado Meal 2: Protein shake with banana and peanut butter Meal 3: Grilled chicken with rice and steamed broccoli Meal 4: Greek yogurt with almonds and honey Meal 5: Steak with sweet potatoes and asparagus Meal 6: Cottage cheese with nuts before bed

Why Tracking Your Workouts is Essential

To ensure muscle growth and strength gains, you need to track:

• Sets and reps – Monitor performance to improve progressively.
• Training splits – Stick to a consistent bodybuilding training schedule.
• Rest days – Allow muscles to recover and avoid overtraining.

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