The best bodybuilding workout schedule gives individual muscle groups enough time to replenish energy stores, repair damage and synthesize new muscle tissue. These workout schedules might divide a full-body workout into three days to ensure that individual muscle groups get at least two recovery days. Each day emphasizes compound exercises that target antagonistic muscle groups, which move your joints in opposite directions.
Day One
Larger muscle groups generally require a higher number of exercise sets to stimulate growth for bodybuilding. Your bodybuilding workout schedule might target only your back and chest muscles on day one. These are antagonistic muscles that move the same joint in opposite directions. The National Federation of Personal Trainers recommends that you complete six to eight sets for your chest, and 8 to 10 sets for your back. Compound chest exercises include bench presses and incline presses. Compound back exercises include lat pull-downs and seated rows.
Day Two
Your bodybuilding workout schedule might target your shoulders, biceps and triceps on day three. The anterior and posterior deltoid muscles in your shoulders and your biceps and triceps form two sets of antagonistic muscle groups. Your schedule might include a total of four to six sets for your shoulders and triceps, and three to five sets for the smaller bicep muscles. Military presses and front-arm raises target your anterior and posterior deltoid, respectively. Tricep dips, or extensions, and bicep curls target these antagonistic arm muscles.
Day Three
Quadricep, hamstring and trapezius exercises might occupy the third day of your bodybuilding workout schedule. Your quadriceps are a large muscle group that forms the front part of your thighs and might require eight to ten sets. Exercises such as the squat and leg press target your quads. Your hamstrings form the back of your thighs and might require around six to eight exercise sets. You might perform straight-leg deadlifts or leg curls to target your hamstrings. The trapezius is a small set of muscles in your back that might only require three sets of barbell or dumbbell shrugging exercises.
Considerations
Your bodybuilding workout schedule might include workout sessions that last 30 to 90 minutes, depending on the intensity of each workout. The best bodybuilding workout schedule might include mostly evening workouts. Bodybuilding workouts require intense bursts of strength that damage muscle tissues because muscular growth occurs as your body repairs the damage. Scheduling your workouts at the end of the day helps ensure that your muscles start repairing themselves as soon as possible, and without interruption.
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