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Bodybuilding Program

The Ultimate 12 Week Bodybuilding Program.

Plan Includes

  • This program includes six days of workouts with a focus on each muscle group. The workouts will take about 60-90 minutes including the time you take to warm up and prepare.

  • You should rest anywhere from 60-90 seconds between sets and keep transition time from one exercise to the other to a minimum.

  • Your goal is to progressively get stronger on each exercise and develop the individual components of each muscle group. This is a bodybuilding program, so we’re focusing on shape, size, and definition.

How it works

  • You can set this six-day schedule up however you like with one rule – you can only do two upper-body days in a row before doing a lower-body day. You don’t have to follow a strict seven-day schedule, either. You can do part or most of this during a week, then finish the rest at the start of the next week before starting the rotation over. Below are a couple of schedule examples:
  • Example 1
  • Monday: Workout 1
  • Tuesday: Workout 2
  • Wednesday: Workout 3
  • Thursday: Workout 4
  • Friday: Workout 5
  • Saturday: Workout 6
  • Sunday: Rest
  • Example 2
  • Monday: Workout 1
  • Tuesday: Workout 2
  • Wednesday: Workout 3
  • Thursday: Rest
  • Friday: Workout 4
  • Saturday: Workout 5
  • Sunday: Workout 6
  • If you are unsure whether your split would work, leave a comment and we will do our best to help. Remember, the best schedule is one you can follow. So make this workout work for you.
  • Regardless of your split, you should take one full day off a week for a complete recovery. On your recovery day, you can do extra stretching, get a massage, or simply chill out. If you treat this program right, you will need every hour of that day.
monthly

Subscription

$40

Free for first week

After completing your first week, your subscription will continue at $40 per month.

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