Body building program

This is a record of the body building program I've been doing. It's for my reference, and compiled from various sources.

Phase 0: Break-In

Source: Muscle and Strength

Duration: 2 weeks

On Monday, Wednesday, and Friday, follow the routine below.

  1. Squats, 2 sets, 12 reps
  2. Leg curls, 1 set, 12 reps
  3. Calf raises, 2 sets, 12 reps
  4. Bench press, 2 sets, 12 reps
  5. Pulldowns, 2 sets, 12 reps
  6. Machine rows, 2 sets, 12 reps
  7. Overhead press, 2 sets, 12 reps

Phase 1: Beginner's Routine

Source: Muscle and Strength

Duration: 4 weeks

On Monday and Thursday, do workout 1. On Tuesday and Friday, do workout 2.

Workout 1

  1. Squats, 2 sets, 12 reps
  2. Leg extensions, 1 set, 12 reps
  3. Leg curls, 1 set, 12 reps
  4. Standing calf raises, 2 sets, 12 reps
  5. Bench press, 2 sets, 12 reps
  6. Flies, 1 set, 12 reps
  7. Pushdowns, 1 set, 12 reps

Workout 2

  1. Overhead press, 2 sets, 12 reps
  2. Upright rows, 1 set, 12 reps
  3. Lateral raises, 1 set, 12 reps
  4. Pulldowns, 2 sets, 12 reps
  5. Under-grip pulldowns, 1 set, 12 reps
  6. Pullovers, 1 set, 12 reps
  7. Machine rows, 2 sets, 12 reps
  8. Concentration curls, 1 set, 12 reps
  9. Crunches, 2 sets, 12 reps

Phase 2: Ramp Up Routine

Source: Muscle and Strength

Duration: 4 weeks

On Monday, do workout 1. On Wednesday, do workout 2. On Friday, do workout 3.

Workout 1

  1. Bench press, 3 sets, 12 reps
  2. Dumbbell fly, 2 sets, 12 reps
  3. Incline dumbbell press, 3 sets, 12 reps
  4. Lying extensions, 3 sets, 12 reps
  5. Overhead extensions, 2 sets, 12 reps
  6. Pushdowns, 2 sets, 12 reps
  7. Knee-ups, 2 sets, 12 reps
  8. Full range crunches, 2 sets, 12 reps
  9. Plank, 60 seconds

Workout 2

  1. Squats, 3 sets, 12 reps
  2. Sissy squats, 2 sets, 12 reps
  3. Leg extensions, 2 sets, 12 reps
  4. Stiff-legged deadlifts, 3 sets, 12 reps
  5. Leg curls, 2 sets, 12 reps
  6. Leg press calf raises, 3 sets, 12 reps
  7. Standing calf raises, 2 sets, 12 reps
  8. Seated calf raises, 2 sets, 12 reps

Workout 3

  1. Pulldowns, 3 sets, 12 reps
  2. Pullovers, 2 sets, 12 reps
  3. Machine rows, 2 sets, 12 reps
  4. Bent-arm bent-over laterals, 2 sets, 12 reps
  5. Dumbbell shrugs, 2 sets, 12 reps
  6. Upright rows, 3 sets, 12 reps
  7. Incline one-arm laterals, 2 sets, 12 reps
  8. Lateral raises, 2 sets, 12 reps
  9. Barbell curls, 3 sets, 12 reps
  10. Incline curls, 2 sets, 12 reps
  11. Concentration curls, 2 sets, 12 reps

Phase 3: Conclusion of Beginner's Program

Source: Muscle and Strength

Duration: 6 weeks

Use the same MWF split for this phase.

Workout 1

  1. Incline Bench Press; 3 sets; 15/12/10
  2. Dumbbell Bench Press; 3 sets; 15/12/10
  3. Dumbbell Fly; 3 sets; 15/12/10
  4. Dips; 3 sets; 10-12
  5. Pull Downs; 3 sets; 15/12/10
  6. Pullovers; 3 sets; 10-12
  7. Bent Over Rows; 3 sets; 15/12/10
  8. Rear Delt Lateral Raise; 3 sets; 10-12
  9. Dumbbell Shrugs; 2 sets; 12-15
  10. Hanging Leg Raises; 3 sets; 15/12/10
  11. Ab Crunch; 3 sets; 15/12/10
  12. Plank; 2 sets; 60 seconds

Workout 2

  1. Squats; 3 sets; 15/12/10
  2. Sissy Squats; 3 sets; 10-12
  3. Leg Extensions; 3 sets; 10-12
  4. Reverse Lunges; 3 sets; 10-12
  5. Stiff-Legged Deadlift; 3 sets; 15/12/10
  6. Leg Curls; 3 sets; 10-12
  7. Leg Press Calf Raise; 3 sets; 15
  8. Standing Calf Raise; 3 sets; 12-15
  9. Seated Calf Raise; 3 sets; 12-15

Workout 3

  1. Shoulder Presses; 3 sets; 15/12/10
  2. Upright Row; 3 sets; 10-12
  3. Lateral Raises; 3 sets; 12-15
  4. Bent Over Lateral Raise; 3 sets; 10-12
  5. Close Grip Bench Press; 3 sets; 15/12/10
  6. Overhead Extensions; 3 sets; 10-12
  7. Rope Pushdown; 3 sets; 10-12
  8. EZ Bar Curls; 3 sets; 15/12/10
  9. Incline Curls; 3 sets; 10-12
  10. Spider Curls; 3 sets; 10-12
  11. Hammer Curls; 3 sets; 10-12
  12. Wrist Curls; 2 sets; 10-12
  13. Reverse Wrist Curls; 2 sets; 10-12