Bodybuilding and Strength Weekly Workout Plan

Bodybuilding and Strength Weekly Workout Plan

This comprehensive six‑day bodybuilding and strength workout plan is specifically crafted to help you build muscle, enhance strength, and improve overall fitness.

Day 1: Upper Body (Push Workout)

• Barbell Bench Press: 4 sets, 6‑8 reps

• Dumbbell Shoulder Press: 4 sets, 8‑10 reps

• Incline Dumbbell Press: 3 sets, 8‑10 reps

• Lateral Raises: 3 sets, 10‑12 reps

• Triceps Dips: 3 sets, 8‑10 reps

Day 2: Lower Body (Pull Workout)

• Barbell Deadlifts: 4 sets, 6‑8 reps

• Dumbbell Romanian Deadlifts: 4 sets, 8‑10 reps

• Barbell Squats: 4 sets, 6‑8 reps

• Lunges (Walking or Stationary): 3 sets, 10 reps each leg

• Calf Raises: 4 sets, 12‑15 reps

Day 3: Upper Body (Pull Workout)

• Pull‑Ups: (assisted if needed): 4 sets, 6‑8 reps

• Bent‑Over Barbell Rows: 4 sets, 8‑10 reps

• Dumbbell Rows: 3 sets, 8‑10 reps each arm

• Face Pulls: 3 sets, 10‑12 reps

• Bicep Curls: (barbell or dumbbells): 3 sets, 10‑12 reps

Day 4: Core and Stability Training

• Planks: 3 sets, 30‑60 seconds

• Russian Twists: (with weight): 3 sets, 15 reps each side

• Hanging Leg Raises: 3 sets, 10‑12 reps

• Medicine Ball Slams: or dumbbell slams: 3 sets, 8‑10 reps

• Side Planks: 3 sets, 30 seconds each side

Day 5: Leg‑Focused Strength Training

• Barbell Front Squats: 4 sets, 6‑8 reps

• Dumbbell Step‑Ups: 3 sets, 8‑10 reps each leg

• Leg Press: 4 sets, 8‑10 reps

• Glute Bridges: 4 sets, 10‑12 reps

• Seated Calf Raises: 4 sets, 12‑15 reps

Day 6: Full‑Body Conditioning Circuit

• Warm‑Up: 5‑10 minutes of light cardio

• Workout Circuit (3 Rounds):

  1. Push‑Ups: 10 reps

  2. Kettlebell Swings: (or dumbbell swings): 10 reps

  3. Burpees: 10 reps

  4. Dumbbell Thrusters: 15 reps

  5. 400‑Meter Run or Treadmill: 400m

Ready to boost your strength and performance? Start your training today!

Looking to take your workout to the next level? Remember to prioritize healthy eating and allow your body time to recover. If you're seeking increased energy and performance, give our Legacy Pre-Workout a try. And for those in need of extra protein for recovery, explore our Legacy Protein Blend.