Bodybuilding Exercise Programs

Bodybuilders typically utilize routines that optimize muscular hypertrophy or growth. The National Academy of Sports Medicine suggests that hypertrophy is optimally stimulated by performing an exercise for eight to 12 repetitions at 70 percent to 85 percent of your one repetition maximum; furthermore, you need to perform three to four sets per exercise.

Beginner Full Body Program

Beginners should start with basic body-weight movements to learn the form needed before advancing to more difficult traditional bodybuilding routines. This routine will follow the guidelines for maximal hypertrophy; however, this routine is utilizing body weight as resistance; therefore, you will not need to know your one rep max. The upper body part of this routine will include the push-up, the pull-up and the dip exercise. This will optimally target the muscles in the chest, triceps, back and biceps. The lower body part of the program will consist of squats, lunges and single-leg hip bridges.

Advanced Upper Body Program

You should perform this program following the recommendations outlined for the beginner workout. The advanced upper body and lower body workouts should be used in conjunction with each other for maximal results. The advanced routine will feature more exercises per body part because at advanced levels more stimulus will be needed for muscle growth. The chest exercises will be the barbell bench press and dumbbell chest press. The shoulder exercise should consist of a dumbbell military press. The biceps and triceps will be worked with a standing biceps curl and an EZ-Bar skull crusher, respectively. The back will be worked with bent over dumbbell rows and lat pulldowns. Perform this exercise program twice per week.

Advanced Lower Body Program

You should perform this routine following the recommendations outlined for the advanced upper body workout. Again, more exercises will be utilized because of the increased demands for muscular growth that an advanced bodybuilder needs. The quadriceps will be worked with the barbell squat and the leg extension exercise. The hamstrings will be targeted with the leg curl exercise and straight leg dead lifts. Finally, the calves will be worked with standing calf raises and seated calf raises. This program should be performed twice per week on the day following the advanced upper body program.