💪 FitnessGuide
Bodybuilding Workout Programs

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Bodybuilding Workout Programs

Every exercise is done in two sets until it is completed, with a three-minute break in between.
See the complete exercise galleries for cues and technique.

3-Day Split Programs

3-Day Split Program

Push • Pull • Legs

All exercises are 2 sets to failure with 3 minutes rest between sets.

Day 1

Chest, Front/Side Shoulders, Triceps

Bench Presses Chest
Bench Presses

2 sets to failure • 3 min rest

 Incline Presses Chest
Incline Presses

(Low • Medium • High)

2 sets to failure • 3 min rest

 Dumbbell Flys Chest
Dumbbell Flys

2 sets to failure • 3 min rest

 Seated Dumbbell Presses Front Shoulders
Seated Dumbbell Presses

or Front Dumbbell Presses

2 sets to failure • 3 min rest

 Lateral Dumbbell Raises Side Shoulders
Lateral Dumbbell Raises

or Low Pulley Lateral Raises

2 sets to failure • 3 min rest

 Triceps Push-downs Triceps
Push-downs

or Rope Push-downs

2 sets to failure • 3 min rest

 Triceps Extensions Triceps
Triceps Extensions

2 sets to failure • 3 min rest
Day 2

Back, Rear Delts, Biceps

Chin-ups Back
Chin-ups

2 sets to failure • 3 min rest

 Lat Pull-downs Back
Lat Pull-downs

or Close-Grip Lat Pull-downs

2 sets to failure • 3 min rest

 Straight-arm Lat Pull-downs Back
Straight-arm Pull-downs

or T-bar Rows • or Seated Rows

2 sets to failure • 3 min rest

 Bent-over Lateral Raises Rear Delts
Bent-over Lateral Raises

or Low-Pulley Bent-over Lateral Raises

2 sets to failure • 3 min rest

 Curls Biceps
Curls

or Concentration Curls

2 sets to failure • 3 min rest

 Hammer Curls Biceps
Hammer Curls

2 sets to failure • 3 min rest
Day 3

Legs & Abs

Squats Legs
Squats

2 sets to failure • 3 min rest

 Hack Squats Legs
Hack Squats

2 sets to failure • 3 min rest

 Leg Extensions Legs
Leg Extensions

2 sets to failure • 3 min rest

 Lying Leg Curls Hamstrings
Lying Leg Curls

2 sets to failure • 3 min rest

 Standing Calf Raises Calves
Standing Calf Raises

2 sets to failure • 3 min rest

 Abs Abs
Abs

2 sets to failure • 3 min rest
4-Day Split

Chest & Triceps • Back & Biceps • Shoulders • Legs

All exercises are 2 sets to failure with 3 minutes rest between sets.

Day 1

Chest & Triceps

Bench Presses Chest
Bench Presses

2 sets to failure • 3 min rest

 Incline Presses Chest
Incline Presses

(Low • Medium • High)

2 sets to failure • 3 min rest

 Dumbbell Flys Chest
Dumbbell Flys

2 sets to failure • 3 min rest

 Triceps Push-downs Triceps
Push-downs

or Rope Push-downs

2 sets to failure • 3 min rest

 Triceps Extensions Triceps
Triceps Extensions

2 sets to failure • 3 min rest
Day 2

Back & Biceps

Chin-ups Back
Chin-ups

2 sets to failure • 3 min rest

 Lat Pull-downs Back
Lat Pull-downs

or Close-Grip Lat Pull-downs

2 sets to failure • 3 min rest

 Straight-arm Lat Pull-downs Back
Straight-arm Pull-downs

or T-bar Rows • or Seated Rows

2 sets to failure • 3 min rest

 Curls Biceps
Curls

or Concentration Curls

2 sets to failure • 3 min rest

 Hammer Curls Biceps
Hammer Curls

2 sets to failure • 3 min rest
Day 3

Shoulders

Seated Dumbbell Presses Front Delts
Seated Dumbbell Presses

or Front Dumbbell Presses

2 sets to failure • 3 min rest

 Lateral Dumbbell Raises Side Delts
Lateral Dumbbell Raises

or Low Pulley Lateral Raises

2 sets to failure • 3 min rest

 Bent-over Lateral Raises Rear Delts
Bent-over Lateral Raises

or Low-Pulley Bent-over Lateral Raises

2 sets to failure • 3 min rest

 Upright Rows Delts/Traps
Upright Rows

2 sets to failure • 3 min rest
Day 4

Legs

Squats Quads/Glutes
Squats

2 sets to failure • 3 min rest

 Hack Squats Quads
Hack Squats

2 sets to failure • 3 min rest

 Leg Extensions Quads
Leg Extensions

2 sets to failure • 3 min rest

 Lying Leg Curls Hamstrings
Lying Leg Curls

2 sets to failure • 3 min rest

 Standing Calf Raises Calves
Standing Calf Raises

2 sets to failure • 3 min rest
5-Day Split

Push • Pull • Legs • Push • Pull

All exercises are 2 sets to failure with 3 minutes rest between sets.

Day 1 • 4

Chest, Front/Side Shoulders, Triceps

Bench Presses Chest
Bench Presses

2 sets to failure • 3 min rest

 Incline Presses Chest
Incline Presses

(Low • Medium • High)

2 sets to failure • 3 min rest

 Dumbbell Flys Chest
Dumbbell Flys

2 sets to failure • 3 min rest

 Seated Dumbbell Presses Front Shoulders
Seated Dumbbell Presses

or Front Dumbbell Presses

2 sets to failure • 3 min rest

 Lateral Dumbbell Raises Side Shoulders
Lateral Dumbbell Raises

or Low Pulley Lateral Raises

2 sets to failure • 3 min rest

 Triceps Push-downs Triceps
Push-downs

or Rope Push-downs

2 sets to failure • 3 min rest

 Triceps Extensions Triceps
Triceps Extensions

2 sets to failure • 3 min rest
Day 2 • 5

Back, Rear Delts, Biceps

Chin-ups Back
Chin-ups

2 sets to failure • 3 min rest

 Lat Pull-downs Back
Lat Pull-downs

or Close-Grip Lat Pull-downs

2 sets to failure • 3 min rest

 Straight-arm Lat Pull-downs Back
Straight-arm Pull-downs

or T-bar Rows • or Seated Rows

2 sets to failure • 3 min rest

 Bent-over Lateral Raises Rear Delts
Bent-over Lateral Raises

or Low-Pulley Bent-over Lateral Raises

2 sets to failure • 3 min rest

 Curls Biceps
Curls

or Concentration Curls

2 sets to failure • 3 min rest

 Hammer Curls Biceps
Hammer Curls

2 sets to failure • 3 min rest
Day 3

Legs & Abs

Squats Legs
Squats

2 sets to failure • 3 min rest

 Hack Squats Legs
Hack Squats

2 sets to failure • 3 min rest

 Leg Extensions Legs
Leg Extensions

2 sets to failure • 3 min rest

 Lying Leg Curls Hamstrings
Lying Leg Curls

2 sets to failure • 3 min rest

 Standing Calf Raises Calves
Standing Calf Raises

2 sets to failure • 3 min rest

 Abs Abs
Abs

2 sets to failure • 3 min rest
6-Day Split

Arnold Schwarzenegger Advanced Training Program

Days 1 • 3 • 5

Chest • Back • Thighs • Calves • Abdominals

Bench Presses Chest
Bench Presses

2 sets to failure • 3 min rest

 Incline Presses Chest
Incline Presses

(Low • Medium • High)

2 sets to failure • 3 min rest

 Pullovers Chest
Pullovers

2 sets to failure • 3 min rest

 Chin-Ups Back
Chin-Ups

Accumulation: reach 50 total reps

Multiple mini-sets as needed

 Bent-Over Rows Back
Bent Rows

2 sets to failure • 3 min rest

 Deadlifts Power • Back/Posterior
Deadlifts

Power Training

3 sets: 10, 6, 4 reps • to failure

 Squats Thighs
Squats

2 sets to failure • 3 min rest

 Lunges Thighs
Lunges

2 sets to failure • 3 min rest

 Leg Curls Hamstrings
Leg Curls

2 sets to failure • 3 min rest

 Standing Calf Raises Calves
Standing Calf Raises

5 sets • 15 reps each

 Leg Raises Abdominals
Leg Raises

5 sets • 25 reps each
Days 2 • 4 • 6

Shoulders • Lower Back (Power) • Upper Arms • Abdominals

Barbell Clean and Press Shoulders
Barbell Clean & Press

2 sets to failure • 3 min rest

 Dumbbell Lateral Raises Side Delts
Dumbbell Lateral Raises

2 sets to failure • 3 min rest

 Upright Rows Power • Delts/Traps
Heavy Upright Rows

Power Training

3 sets: 10, 6, 4 reps • to failure

 Straight-Leg Deadlifts Power • Lower Back
Straight-Leg Deadlifts

Power Training

3 sets: 10, 6, 4 reps • to failure

 Good Mornings Power • Lower Back
Good Mornings

Power Training

3 sets: 10, 8, 6 reps • to failure

 Standing Barbell Curls Biceps
Standing Barbell Curls

2 sets to failure • 3 min rest

 Seated Dumbbell Curls Biceps
Seated Dumbbell Curls

2 sets to failure • 3 min rest

 triceps extensions Triceps
triceps extensions

2 sets to failure • 3 min rest

 cable rope tricep pushdowns Triceps
cable rope tricep pushdowns

2 sets to failure • 3 min rest

 Incline Sit-Ups Abdominals
Incline Sit-Ups

5 sets • 25 reps each

Rest & Recuperation

  • 💤 Get 7–9 hours of sleep every night; a regular bedtime promotes muscle growth and strength.
  • ⏱️ For heavy compounds, the optimal rest period between sets is 3 minutes.
  • ⚡ On days off, engage in active recovery activities like walking, stretching, and mobility; stay away from junk volume.
  • 🥩 Aim for a daily intake of protein & calories, drink plenty of water, and control your stress.