Universal bodybuilding training program

In fact bodybuilding is not very universal. But, nevertheless, there are universal programs that will suit many people. Adjustment of such programs for individual needs is mainly made by changing of restdays quantity between workouts and a decrease / increase in the number of sets. This is sufficient to obtain a certain strength and muscle massgain, not large, but stable. And yet another plus –in the gym you’ll be not looked at like an idiot, because you train methodically correctly.

The given further training program can be applied by bodybuilders of different levels, but not beginners. Focus on the whole body!

The training program

Workout 1(chest, triceps)

Treadmill or ellipsoid – 5-10 min

1. Wide-grip barbell bench press – 3-4 x 7-10
2. Bar dips – 3 x 5-8
3. Incline dumbbell bench press – 2 x 8-10
4. Cable rope triceps push-down – 3 x 8-10
5. Hyperextensions – 2-3 x 10-15
6. Hanging leg/knees raise – 3 x 10-15

Workout 2 (back, biceps)

Treadmill or ellipsoid – 5-10 min

1. Deadlift – 3-4 x 7-10
2. Dumbbell shrugs – 3 x 10-12
3. Push-ups or lat pulldown – 3-4 x 8-12
4. One-arm dumbbell row – 3-4 x 8-10
5. EZ-bar biceps curl – 3 x 10
6. Hammer barbell curl – 2 x 10

Workout 3 (shoulders, legs)

Treadmill or ellipsoid – 5-10 min

1. Arnold dumbbell press – 3-4 x 8-10
2. Standing dumbbell flyes – 2-3 x 10
3. Barbell squats – 4 x 7-12
4. Seated calf raises – 4 x 15-20
5. Crunches in Romanian chair – 4 x max

Special features of the training program

Work out 3 times a week, universal bodybuilding program is designed for two months of training.

In each exercise, the lastset is made to failure; in previous sets it’s not desirable.

The program is indicative only, any changes are allowed, but do not forget to give priority to basic exercises, always warm up and follow the technics. Good luck.