6 Weeks Bodybuilding Workout Plan

The only Bodybuilding Workout Plan you’ll need

Over the years, it’s become apparent that society as a whole has become far more enamoured with bodybuilding and muscular physiques, and whereas in the past an overly muscular physique was considered freakish and unnatural, nowadays it is the goal that many men, and women for that matter, strive for.

Just look at Hollywood icons such as Sly Stallone, The Rock, Hugh Jackman, and the king of bodybuilding himself, Arnold Schwarzenegger, who still looks great despite being in his late 70’s!

Those guys, and numerous other individuals all have had a big influence over getting bodybuilding accepted which is why it’s more popular than ever.

Bodybuilding supplements are generating billions in profit each year, gym memberships are on the up, and more and more people are pumping iron and bettering their physiques as a whole.

If you’re looking to step up your game this year, and become an honorary passenger on the “gain train” here is the only bodybuilding workout plan you’ll need this year.

This plan is designed to enable you to pack lean muscle mass in, whilst stripping away body fat in the process. It is a six week bodybuilding workout plan and it’s not for the faint hearted.

Bodybuilding Workout Plan: Weeks 1 – 3

Monchest and back (heavy)

Flat bench barbell press – 4 sets of 8 reps
Incline dumbbell press – 4 sets of 8 reps
Cable crossovers – 4 sets of 10 reps
Incline dumbbell flyes – 3 sets of 10 reps
Close grip pull downs – 4 sets of 8 – 10 reps
Wide grip pull downs – 3 sets of 8 reps
Barbell bent over rows – 3 sets of 8 reps

Tues – shoulders and arms (light)

Standing military barbell press – 4 sets of 12 – 15 reps
Seated dumbbell press – sets of 12 reps
Dumbbell lateral raises – 4 sets of 15 reps
EZ bar upright rows – 3 sets of 15 reps
EZ bar bicep curls – 4 sets of 12 reps
Seated alternate hammer curls – 3 sets of 10 reps
Triceps rope pushdowns – 3 sets of 20 reps
Skull crushers – 3 sets of 15 reps

Weds – Legs

Barbell squats – 4 sets of 8 – 10 reps
Leg press – 4 sets of 10 – 12 reps
Leg extensions – 4 sets of 12 reps
Walking lunges – 4 sets of 10 lunges per leg
Calf raises – 4 sets of 20 reps

Thurs – Chest and Back (light)

Seated rows – 4 sets of 12 reps
Dumbbell bent over rows – 4 sets of 10 reps per arm
Close grip pull downs – 4 sets of 12 – 15 reps
T-bar rows – 4 sets of 10 reps
Incline barbell press – 4 sets of 10 reps
Decline press (hammer strength machine if possible) – 4 sets of 10 reps
Cable crossovers – 3 sets of 20 reps
Push ups – 3 sets to failure

Fri – Shoulders and arms (heavy)

Close grip bench press – 4 sets of 10 reps
Triceps overhead extensions – 4 sets of 12 reps
EZ bar preacher curls – 4 sets of 10 reps
Barbell bicep curls – 4 sets of 10 reps
Standing barbell military press – 3 sets of 8 reps
Seated shoulder press machine – 3 sets of 10 reps
Dumbbell Arnold presses – 3 sets of 8 reps
Dumbbell lateral raises – 4 sets of 10 reps

Sat – Off

Sun – Off

Bodybuilding Workout Plan: Weeks 3 – 6

Mon – (Full body)

Flat bench barbell press – 5 sets of 10 – 12 reps
T-bar rows – 5 sets of 10 – 12 reps
Seated dumbbell shoulder press – 5 sets of 12 – 15 reps
Leg press machine – 4 sets of 12 reps
Calf raises – 3 sets of 20 reps
Lying overhead triceps extensions – 4 sets of 12 – 15 reps
Alternate standing dumbbell curls – 4 sets of 10 reps per arm

Tues – Cardio

20 minutes HIIT

Weds – (Full Body)

Barbell squats – 4 sets of 8 reps
EZ bar bicep curls – 4 sets of 10 reps
Incline dumbbell bench press – 4 sets of 10 – 12 reps
Triceps pushdowns – 4 sets of 15 reps
Wide grip pull ups OR close grip pull downs – 4 sets of 8 – 12 reps
Seated shoulder press machine – 4 sets of 10 – 12 reps
Seated calf raises – 3 sets of 20 reps

Thurs – Cardio

20 minutes HIIT on an incline

Fri – (Full Body)

Bent over barbell rows – 4 sets of 10 reps
Seated dumbbell shoulder press – 4 sets of 10 reps
Flat bench dumbbell press – 4 sets of 10 reps
Leg extensions – 3 sets of 12 reps
Triceps rope push downs – 3 sets of 15 reps
EZ bar 21s – 3 sets of 21 reps
Seated calf raises – 3 sets of 20 reps

Sat – Off

Sun – Off

weeks bodybuilding workout plan

Things to remember

As you can see, the above bodybuilding workout plan is not for beginners, but if you follow it accurately, it will yield impressive results in a relatively short period of time. Here are some of the main things to remember:

  • Always perform 2 warm up sets before your working sets.
  • Warm up sets are NOT included in the above program.
  • Always try to train to failure.
  • Make sure to drink plenty of fluids before, during, and after your workout.
  • Finish your workout with a post-workout shake with whey, dextrose, and amino acids mixed with water.
  • You can switch the days around so that they better fit your schedule if need be.

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Shredded Physique

Hello, and welcome to Shredded Physique, I’m Reda EL, Entrepreneur, Iron addict and personal trainer, and also, the owner, creator, moderator, author, and basically everything else around the website.

6 thoughts on “6 Weeks Bodybuilding Workout Plan

  • 02/15/2017 at 4 h 09 min
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    I notice you can find training plans all over the internet. They all say do x reps for x sets…. they never mention how much weight you should be using. Should I be using 45%? 60% who knows? Now that I’m thinking about it…. I think this may be something to address so that some young punk doesn’t go out thinking he’s superman first day, and hurting himself with too much or too little weight. Jus sayin.

    Reply
  • 03/27/2017 at 1 h 53 min
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    Going to try to do this training regime. One question how much rest between sets?

    Reply
    • 03/27/2017 at 16 h 24 min
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      Sounds cool! regarding how much rest between sets? you’ll find this topic on our training articles. Thank you

      Reply
  • 08/14/2017 at 4 h 21 min
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    Can women also do this fitness program?

    Reply
  • 01/18/2018 at 14 h 08 min
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    Hi Bud, been working with this program and really like it. Starting a ten week course now 5 bulk and 5 cut. So gonna extend your program, you think it will still be as effective? Reckon it will be beast. Will let you know.

    Reply

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