Free Bodybuilding Workout Routine!

Free Bodybuilding Workout Routine

Bodybuilding Workout Routine!

This routine is an advanced bodybuilding workout and it meant for lifters who have had at least 1 year experience training in the gym.

It is specifically designed to target each muscle group once a week over the span of 5 days.

The routine will have two rest days following the 5 day training period.

A small breakdown of the routine is:

  • Monday is shoulders
  • Tuesday is arms
  • Wednesday is Legs
  • Thursday is back
  • Friday is chest

There will be one core/abdominal exercise at the end of each workout.

To get the best results out of this routine you will need to be able to super-set exercises together varying each week.

Compound and isolation movements are put in each day’s workout.

Use with workout routine for 8-10 weeks and changed it up (Mix up the days).

Below is your free workout routine script:

Monday – Shoulders and Abs


Military Press 4 Sets, 8-10 Reps.

Barbell Front Raise 3 Sets, 10 Reps

Upright Row 4 Sets, 10 Reps

Dumbbell Lateral Raise 4 Sets, 10 Reps

Dumbbell lateral raises can be super-set with upright rows.

Dumbbell Reverse Fly 4 Sets, 10 Reps


Decline Sit Ups 3 Sets,  Each set until failure

Tuesday – Arms and Abs


Standing Barbell Curl 4 Sets, 8 Reps

Preacher Curls 4 Sets, 8 Reps

Cable Curl 4 Sets, 8 Reps


Close Grip Bench Press 4 Sets, 10 Reps

Triceps Dip 4 Sets, 10-12 Reps

Lying Triceps Extension (skullcrusher) 4 Sets, 8-10 Reps


Hanging Leg Raise 3 Sets, Reps until failure

Wednesday – Legs and Abs


Squats 5 Sets, 10-12 Reps

45 Degree Leg Press 4 Sets, 10 Reps

Leg Extension 4 Sets, 10-12 Reps

Leg Curl 4 Sets, 10-12 Reps


Seated calf Raise 4 Sets, 12 -16 Reps

45 Degree Calf Press 4 Sets, 12 Reps


Cable crunches with rope 4 Sets, 12-16 Reps

Thursday – Back and Abs


Wide Grip Pull Up 4 Sets, 10-12 Reps

Lat Pull Down 4 Sets, 10 reps

Lat pull downs can be super-set with seated rows in order to add intensity, You should use a free standing pull up bar for this exercise.

Seated Row 4 Sets, 10 reps

One Arm Dumbbell Row 4 Sets, 10 reps


Decline Abdominal Reach 3 Sets, Each set until failure

Friday – Chest and Abs


Barbell Bench Press 5 Sets, 10-12 Reps

Barbell Bench can be super-set with Incline Dumbbell Flys for an increase in intensity.

Incline Bench Press 4 Sets, 10 Reps

Chest Dip 4 Sets, 10 Reps

Dumbbell Flys  4 Sets, 10-12 Reps


Exercise Ball Crunch 4 Sets, 20 Reps

Saturday & Sunday – Rest Days

Let us know what you think in the comment section below!

Also if you would like more free workout routines check back daily for new content!

Be the first to comment

Leave a Reply

Your email address will not be published.