This is a sample free 6 week body building workout. If you are looking to add some muscle mass, or add some strength/strength endurance, this is the workout for you.
Free 6 Week Body Building Workout tips:
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- Eat enough food! If you want to add muscle, you have to eat enough calories to do so. If you dont eat more calories than you burn you will not add muscular mass to your body. This means you could body build for ten years, but if you dont eat enough you will not build any muscle mass.
- You are what you eat! Just because you have to eat a lot doesn’t mean you eat anything you want. Muscle is protein, so a lean diet eating natural foods with lots of protein are general guidelines to achieving a muscular, lean body.
- Seek advice! This is a general workout not considering posture, past injuries or individual fitness goals. Always see a doctor if unsure of your fitness readiness. For an individualized 6 week Body building program contact us!
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Workout Format
This is a 6 week program with a different focus for each day of the week. Notice the repetition change each week. As the reps go down the weights should go up. This is to avoid adaptation and repetitive workouts.
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- Week 1: 3 sets x 12 reps
- Week 2: 3 sets x10 reps (increase weight)
- Week 3: 3 sets x 8 reps (increase weight)
- Week 4: 3 sets of 12 reps (decrease weight but more weight used than week 1)
- Week 5: 3 sets x10 reps (increase weight)
- Week 6: 3 sets x 8 reps (increase weight)
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Day 1: Chest/Biceps
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- 5 – 10 mins cardio warmup (treadmill, stairmaster, spinner,etc)
- Dynamic range of motion upper body drills
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Flat barbell bench press
Cable flies alternated w push up’s supersets
Incline DB press
Dips
Flat barbell bi curls
Alt DB hammer curls
For an additional metabolic blast, I head out to a field and do 10 sets of walk 100 meteres/sprint 100 meters. Make sure your legs are warmed up for this.
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Day 2: Leg Day
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- 5 – 10 mins cardio warmup (treadmill, stairmaster, spinner,etc)
- 2×10 – backward lunges, single leg body weight squats, side lunges, “storks”
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Barbell Squats
Machine Leg Extensions
Machine Hamstring Curls
Step Ups w DB’s
Glute Kick Back (Find a glute machine, if none available, do weighted single leg glute bridge repetitions)
Hanging Leg Raises
Ab circuit of your choice (5 ab exercises, 30 seconds each x 2)
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Day 3: Back/Posterior
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- 5 – 10 mins cardio warmup (treadmill, stairmaster, spinner,etc)
- Upper body dynamic stretch routine
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Wide grip pull ups (until failure)
Bent over bench single arm DB rows
Neutral Grip Cable Pull Downs
Upper Back Rows (elbows high)
Straight Arm Cable Pulldown
Glute ham raise/Back extensions
For an additional metabolic blast, I head out to a field and do 10 sets of walk 100 meteres/sprint 100 meters. Make sure your legs are warmed up for this.
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Day 4: Shoulders/Triceps
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- 5 – 10 mins cardio warmup (treadmill, stairmaster, spinner,etc)
- Upper body dynamic stretch routine
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1 Arm Overhead DB Press
Front DB Raise
Lateral DB Raise
Reverse DB Flies
Barbell Overhead Press
Close Grip Bench Press
Skullcrushers
Tricep rope pulldowns
Ab circuit of your choice (5 ab exercises, 30 seconds each x 2)
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Day 5: Rest and Recovery
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Day 6: Full Body Day
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- 5 – 10 mins cardio warmup (treadmill, stairmaster, spinner,etc)
- Upper body dynamic stretch routine
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Flat DB Press
Bent Over Rows
Weighted Lunges
Overhead Push Press
Calf Raises
Bi/Tri superset
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Day 7: Rest
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Remember this is just a body building program template. For any questions or an individualized body building program contact Vaughan’s Langley Personal Training.
Do not perform workout without approval from doctor.
