Free Bodybuilding Workout Program

"Your free bodybuilding workout routine works great!"

By providing the free bodybuilding workout program that I use, I'm hoping that some will realize that you don't have to spend hundreds of dollars on the latest fad workout.

You see, this workout routine was developed over time; based on trial and error of what works for me.

Sure, I tried many different weight lifting programs over the years... like many of you have already done.

But I didn't just give up and accept the fact that none of the bodybuilding programs I've come across have worked well for me. So I made my own free workout plan, and you can too! Creating your own free bodybuilding workout program involves nothing more than taking from other programs what you have found to work for you, applying those principles, and leaving the rest behind.

It's all about customizing a workout plan that is specific to you; after all, everyone has different needs.

The first step in creating a unique free bodybuilding workout routine is try a free weights workout program, or two, and monitor your progress.

It is important to keep track of your progress using some sort of tracking system, like this free work out log.

When I try a new training system to how I respond to it, I don't expect to see results in a week, or even a month for that matter.

I usually use a new bodybuilding program for 2 or 3 cycles in order to determine what works and what doesn't.

For instance, I once tried a 5 day split free bodybuilding workout program (Monday to Friday) that I came across on the web and ended up using it for 8 weeks before taking a week long break. I call this 1 cycle.

By the end of that training cycle, I was absolutely burnt out and my CNS was fried. I realized I do not recover well working out 5 days a week. I looked over my workout log at the end of the cycle and realized that my progress was not that great.

I had not really gained any noticeable muscle and I had been eating a balanced weight lifting diet.

This was a very important realization. I found out that high volume training is not for me. I did not train with a 5 day split after that 1 cycle again. I knew there was no point in trying another cycle because I was going no where and fast.

After taking a well deserved break completely away from the gym, I decided to try a lower volume 3 day split (Mon., Wed. and Fri.).

After the first 8 week cycle, I gained 4 lbs and my log book indicated that my lifts increased by 20%!

Well then I knew I was on to something.

I hope you can see that it is important to test what works for you and what does not. Some people may very well do great on a 5 day split, others may progress better with a 3 day split or even just working out twice a week.

With that said about creating a free bodybuilding workout program for yourself, bear in mind that the "training" portion is only part of the equation. Diet and rest are extremely important to achieving your bodybuilding goals.

If you don't eat like a bodybuilder, you won't look like one. Always bare that in mind. Visit building muscle now for more information on other important training variables.

Below is the free bodybuilding workout program that I now use. I try to change the exercises I use in the program every so often, but the basic weight training premise remains the same.

Again, this is only an example of what type of training works well for me; it's your job to find out what works well for you.

Read our disclaimer prior to trying any workout programs that are listed on this site.

Free Bodybuilding Workout Plan - 3 Day Split

Monday - Back and Biceps

Wednesday - Chest and Triceps

Friday - Legs and Shoulders

----------------------------------------------------------------

Note: All sets listed are working sets. I always do an appropriate amount of warm up sets to avoid injury.

Day 1 - Monday

Barbell Deadlift or Rack Deadlift or Bent Over Rows
3 sets of 6 to 10 Reps

Wide / Neutral Grip Pull-ups or Wide / Neutral Grip Pulldowns
3 sets of 6 to 10 Reps

Barbell Curls or Alternating Dumbell Curls
3 sets of 6 to 10 Reps

Dumbell Hammer Curl or Dumbell Pinwheel Curl
3 sets of 10 to 15 Reps

Day 2 - Wednesday

Flat Bench Press or Decline Bench Press or Incline Bench Press or Flat Dumbell Press or Incline Dumbell Press
3 sets of 6 to 10 Reps

Flat Dumbell Flys or Incline Dumbell Flys
3 sets of 10 to 15 Reps

Parallel Bar Dips or Bench Dips
3 sets of 6 to 10 Reps

Skull Crushers
3 sets of 10 to 15 Reps

Day 3 - Friday

Barbell Squats or Hack Squats or Leg Press
3 sets of 6 to 10 Reps

Dumbell Lunges
3 sets of 10 to 15 Reps

Stiff Legged Deadlifts or Seated Leg Curl or Lying Leg Curl
3 sets of 10 to 15 Reps

Seated or Standing Calf Raise
3 sets of 10 to 15 Reps

Standing Barbell Press or Seated Dumbell Press
3 sets of 6 to 10 Reps

Dumbell Lateral Raises
3 sets of 10 to 15 Reps

Other:

I try to do 20 to 30 minutes of low intensity cardio (heart rate at 120 to 125 bpm), to help keep fat gains at bay and for a healthy heart, after my workouts except on leg day. I don't do any post workout cardio on leg day. When putting together my free bodybuilding workout program, I realized my legs recover better when I do not do cardio on days that I work out my legs.

Further to my free bodybuilding workout program, if I'm trying to trim off more fat, I'll also perform low intensity cardio on an empty stomach first thing in the mornings on non weight training days, 2 to 3 times a week, for 30 - 45 minutes.

Return from Free Bodybuilding Workout Program to Free Workout Plans