Bodybuilding Workouts - An Advanced Bodybuilding Workout That Uses Periodization

Bodybuilding Workout Routine That Uses Periodization

Weeks 1-4

Week 1 - Active Rest
Monday/Thursday:
Modified Compound Superset:
(Rest 1 minute after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest a minute and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets).
Incline Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
One Arm Dumbbell Rows 2 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
Pulldown to Front 2 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Bent Over Lateral Raises 2 sets x 10 reps (1 minute rest)
Dumbbell Shoulder Press 2 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Incline Dumbbell Curls 3 sets x 10 reps (1 minute rest)
Overhead Dumbbell Triceps Extensions 3 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Dumbbell Lunges 3 sets x 10 reps (1 minute rest)
Leg Curls 3 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Squats 2 sets x 10 reps (2 minute rest)
Calf Raise 3 sets x 10 reps (2 minute rest)


Weeks 2, 3, & 4 - Loading Phase
Notes: If unable to train 6 days a week, then perform Day 1 on Monday, Day 2 on Wednesday and Day 3 on Friday.

Day 1 - Bodybuilding Workout (A)

Shoulders & Arms (Monday/Thursday)
Superset:
Dumbbell Shoulder Press 4 sets x 10-12 reps (30 second rest)
Bent Over Laterals 4 sets x 10-12 reps (30 second rest)

Superset:
Dumbbell Curls 4 sets x 10-12 reps (No rest)
Lying Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

Superset:
Incline Curls 4 sets x 10-12 reps (No rest)
Overhead Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

Superset:
Wrist Curls 3 sets x 15-30 reps (No rest)
Reverse Wrist Curls 3 sets x 15-30 reps (No rest)

On Week 3, add:
Superset:
Bent Over Laterals 3 sets x 10-12 reps (No rest)
Concentration Curls 3 sets x 10-12 reps (No rest)
Triceps Pushdowns 3 sets x 10-12 reps (1 minute rest)

On Week 4, add:
Superset:
Lateral Raises 3 sets x 10-12 reps (No rest)
Hammer Curls 3 sets x 10-12 reps (No rest)
Triceps Dips 3 sets x 10-12 reps (1 minute rest)


Day 2 - Bodybuilding Workout (B)

Legs (Tuesday/Friday)
Superset:
Squats 4 sets x 10-12 reps (No rest)
Lying Leg Curls 4 sets x 10-12 reps (1 minute rest)

Superset:
Wide Stance Squats 4 sets x 10-12 reps (No rest)
Standing Leg Curls 4 sets x 10-12 reps (1 minute rest)

Superset:
Adductor Machine 3 sets x12-15 reps (No rest)
Abductor Machine 3 sets x12-15 reps (No rest)

Superset:
Standing Calf Raises 4 sets x 10-12 reps (30 second rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)

On Week 3, add:
Superset:
Leg Extensions 3 sets x 10-12 reps (No rest)
Seated Leg Curls 3 sets x 10-12 reps (No rest)
One Legged Calf Raises with Dumbbells 3 sets x 15-20 reps (1 minute rest)

On Week 4, add:
Superset:
Leg Press 3 sets x 10-12 reps (No rest)
Dumbbell Stiff Legged Dead lifts 3 sets x 10-12 reps (No rest)
Calf Press (on Leg Press Machine) 3 sets x 15-20 reps (1 minute rest)

Day 3 - Bodybuilding Workout (C)

Chest & Back (Wednesday/Saturday)
Superset:
Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)

Superset:
Chest Dips 4 sets x 10-12 reps (No rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)

Superset:
Dumbbell Shrugs 3 sets x 10-12 reps
External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps

Superset:
Leg Raises 4 sets x 25 reps (30 second rest)
Crunches 4 sets x 25 reps (30 second rest)

On Week 3, add:

Superset:
One Arm Rows 3 sets x 10-12 reps (No rest)
Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
Knee-Ins 3 sets x 25 reps (1 minute rest)

On Week 4, add:
Superset:
Stiff Arm Pulldowns 3 sets x 10-12 reps (No rest)
Incline Flyes 3 sets x 10-12 reps (No rest)
Side Crunches 3 sets x 25 reps (1 minute rest)