Bodybuilding training programs

The Internet is replete with an abundance of training programs that will make your body perfect, it remains only to choose which bodybuilding programs are suitable for you personally. And this is perhaps the most crucial moment.

Having chosen the wrong bodybuilding training, you will at least waste time, at the maximum – you can get an imbalance in the body or even injuries.

Types of training programs

Bodybuilding training can be of the following types:
– either you burn fat and gain mass;
– or work on the terrain;
– either focus on losing weight by burning fat.

There are so many training programs. For example, authoring techniques and basic programs, for amateurs, for professionals, circular training, training according to the tabata protocol, crossfit, takfit, etc.

If you show miracles of ingenuity and are not entangled in such an abundance, your eyes will still run wide, and you willy-nilly want to try different options.

But what is the result? Taking up one bodybuilding workout, you will soon switch to the second, third and so on.

Changing programs at this pace, you do not allow your muscles to penetrate them, to feel all the advantages of a particular plan.

 “What if you surrender to the personal trainer and protect yourself from the need to look for a plan?” some beginners think. Yes, of course, this is a great move. You can completely rely on the opinion of a professional and completely relieve yourself of responsibility. However, you should not fully rely on the individuality of the plan, hoping that the coach will draw up a magic program for you.

Part of the ready-made plans are taken and adjusted according to the capabilities of the person. Often this focus is applied to beginners: the fact is that all beginner athletes must first go through a basic bodybuilding training program to strengthen all their muscles.

And this is right, because choosing a profile plan, for example, to increase muscle mass or pumping a separate part of the body, can only be done by successfully making a base. Let’s look at some examples.

bodybuilding training programs

Bodybuilding weight training

1 day (Monday) – chest and biceps

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1) Bench press 4 sets of 8 reps
2) Bench press at an angle of 3 sets of 12 reps
3) Bending the arms with a barbell 4 sets of 10 reps
4) Hammers – 3 sets of 12 reps

Day 2 (Wednesday) – legs and shoulders

1) Squats with a barbell – 4 sets of 10 reps
2) Leg press – 3 sets of 15 reps
3) Romanian craving – 4 sets of 12 reps
4) Army bench press – 3 sets of 12 reps

Day 3 (Friday) – triceps back

1) Deadlift – 4 sets of 12 reps
2) Pullups with a wide grip – 4 sets of maximum reps
3) Rod tilt in tilt – 3 sets of 10 reps
4) narrow grip bench press – 4 sets of 12 reps

Full body workouts (full body)

The next most popular and important training option is fullbody training for all muscle groups in one complex. An example would be the following program.

Workout 1

General warm-up – 5-10 minutes (bicycle, treadmill, sipping movements).
Bench press on a horizontal bench – 2 X 10-12.
Leg press in a press machine – 2 X 10-12.
The pull of the upper block with a wide grip (towards the chest) is 2 X 10-12.
Lifting on socks while sitting in a special simulator – 2 X 15-20.
The pull of the bar to the chin with a narrow or medium grip is 2 X 10-12.
Bending the arms with a barbell while standing – 2 X 10-12.
Extending your arms on a block while standing – 2 X 10-12.
Press. The case lifts on a Roman chair. In the hands of the ball – 2 X 10-25.

Workout 2

General warm-up – 5-10 minutes (select a new type of warm-up).
Breeding dumbbells lying on a horizontal bench – 2 X 10-12.
Squats with a barbell on the back – 2 X 10-12.
The draft of the rod in an inclination (to the lower abdomen) – 2 X 10-12.
Standing on toes in a special simulator – 2 X 15-20.
Bench press standing from the chest – 2 X 10-12.
Alternating bending of arms with dumbbells while sitting (use supination of the hands) – 2 X 10-12.
Extension of one arm with a dumbbell from behind the head (follow the approaches for different arms in turn) – 2 X 10-12.
Press. The rise of the knees to the chest in the hanging on the bar – 2 X 10-25.

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Workout 3

The total warm-up is 5-10 minutes (include a few minutes of jumping rope).
Bench press lying on an inclined bench (angle of 45 degrees) – 2 X 10-12.
Leg extension sitting in a special simulator – 2 X 10-12.
The pull of the lower block while sitting with a narrow grip is 2 X 10-12.
Lifting one toe on the toe (hold a dumbbell in the opposite hand) – 2 X 15-20.
Standing dumbbell lift (to ear level) – 2 X 10-12.
Scott’s Bench Curl – 2 X 10-12.
Push ups from the bench. Legs are on the second bench. The load can be placed on the upper thighs – 2 X 10-12.
Press. The rise of almost straight legs to 90 degrees in the hang on the bar – 2 X 10-25.

bodybuilding training programme

Bodybuilding workout for relief

The following video shows a terrain training option. The secret of successful drying is based on two secrets – this is proper nutrition and highly interesting training.

Monday (chest + biceps)

Bench press
Number of repetitions: 8-12
Number of approaches: 3-4
Dumbbell Bench Press
Number of repetitions: 15-20
Number of approaches: 3
Hand reduction in the simulator
Number of repetitions: 15-20
Number of approaches: 3
Biceps Barbell Lifting
Number of repetitions: 8-12
Number of approaches: 3-4
Lifting Dumbbell Biceps While Sitting
Number of repetitions: 15-20
Number of approaches: 3
Easy run
Duration: 20 minutes
Intensity: Light

Tuesday (back + triceps)

Deadlift / Pullups
Number of repetitions: 8-12
Number of approaches: 3-4
Thrust of the upper block to the chest
Number of repetitions: 15-20
Number of approaches: 3
Belt pull
Number of repetitions: 15-20
Number of approaches: 3
Narrow grip bench press
Number of repetitions: 8-12
Number of approaches: 3-4
Gimbal bench press
Number of repetitions: 15-20
Number of approaches: 3
Easy run
Duration: 20 minutes
Intensity: Light

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How to form a workout for beginners

When making or choosing a bodybuilding training, it is worth paying attention to the following criteria: the volume, frequency and duration of training, the time allotted for recovery, and the order of muscle training. Why is it so important – we will tell you now.

Work intensity

It consists of the training volume – the number of sets and reps in the approach – and the rest time between them. The number of repetitions and approaches in training depends on the specific goal that you want to achieve with your bodybuilding training program.
If your task is to gain mass, for the best muscle hypertrophy it is recommended to work 3 approaches in the range of 6-8 repetitions. In such a bodybuilding training, rest between sets should be at least a minute. If you are doing a difficult exercise, you can increase the time to 4 minutes.

Taking large breaks is not recommended, otherwise the performance in the hall will noticeably drop.

Training frequency

Everything is simple here: the body has muscles of different sizes, and you need to train all the significant ones. Therefore, it is necessary to build a training program for bodybuilding so that the loads are distributed between all of them more or less evenly.
And another important point: over time, the recovery capabilities of muscles increase noticeably slower than your progress. So, the breaks between workouts need to be increased.

weight training and bodybuilding

Training duration

All the best bodybuilding training programs, as a rule, do not exceed one hour, and this is correct if you do not take artificial hormonal drugs.
Spending more time in the gym is strongly discouraged, since in this case muscle recovery will slow down. By the way, a day of rest after a bodybuilding training is an equally important part of the program!
It has been proven that muscles do not grow during work with iron, but after direct loading, when you sleep, eat, relax or just read this article.