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!

Leave a comment