People who want to gain serious muscle mass and strength need to follow strict bodybuilding programs. The gym instructors tell you to follow a bodybuilding program according to your goal.
If you want to gain serious muscle, they will tell you to train with heavy weights and fewer repetitions. People who want to burn fat and gain strength are told to exercise with light weights and more repetitions.
A person needs to follow a bodybuilding program tailored according to his/her bodybuilding goals. This post shares the 5 best bodybuilding programs to help you pack on serious muscle mass:
Program 1 – 5 x 5 bodybuilding program
People who want to gain more muscle and strength should follow the 5 x 5 bodybuilding program. The exercises in the program target the main muscle groups in your body and help you gain strength.
The 5 x 5 program means performing 5 sets and 5 repetitions for each set. However, the program might be difficult for beginners, so they are advised to follow the program only in case the gym instructor recommends it.
The 5 x 5 workout A
Barbell Squat – 5 sets of 5 repetitions
Barbell bench press – 5 sets of 5 repetitions
Bent over barbell row – 5 sets of 5 repetitions
Pull-ups – 2 sets of 8 repetitions
Side Lateral Raise – 2 sets of 8 repetitions
Sit-ups – 2 sets of 15 repetitions
5 x 5 bodybuilding workout B
Front Barbell Squat – 5 sets of 5 repetitions
Seated barbell military Press – 5 sets of 5 repetitions
Barbell Deadlift – 5 sets of 5 repetitions
Barbell Curl – 2 sets of 8 repetitions
Seated Triceps Press – 2 sets of 8 repetitions
Perform the workout A and workout B three times a week on alternate days with one day off. For example, if you start your workout A on Monday, do the workout B on Tuesday, workout A on Wednesday with a break (OFF) on Thursday. Again, start with workout B on Friday and continue the routine.
Program 2 – German Volume training
The next program for gaining muscle and strength is called German volume training. The program involves doing more repetitions for each set. The German volume program is aimed at gaining muscle faster than other programs.
Workout 1
Dumbbell Bench Press – 10 sets of 10 repetitions
Bent over barbell row – 10 sets of 10 repetitions
Peck Deck (Butterfly) – 3 sets of 10 – 15 repetitions
Inclined bench Pull – 3 sets of 10 – 15 repetitions
Workout 2
Barbell Squat – 10 sets of 10 repetitions
Calf Raises – 3 sets of 10 – 15 repetitions
Seated Calf Raises – 3 sets of 10 – 15 repetitions
Hanging Leg Raises – 3 sets of 10 – 15 repetitions
Workout 3
Barbell Shoulder Press – 10 sets of 10 repetitions
Dumbbell Bicep Curl – 3 sets of 10 – 15 repetitions
Cable Triceps Extension – 3 sets of 10 – 15 repetitions
Program 3 – FSH 7 Training Program
The FSH stands for Fascial Stretch Training which is a 7-day workout program and aims to stretch the fascia tissue in your body. The fascia muscle is a soft tissue surrounds your muscles and is spread throughout the body. The muscle maintains the structure and provides support while you perform your day to day activities.
FSH 7 Training Day 1
Barbell Curl – 3 sets of 8-12 reps
Hammer curls – 3 sets of 8-12 reps
Biceps standing cable curl – 6 sets of 8-12 reps
Close grip bench press – 3 sets of 8-12 reps
Seated triceps press – 4 sets of 8-12 reps
Cable overhead triceps extension – 6 sets of 8-12 reps
Seated Calf raises – 6 sets of 8-12 reps
Standing Calf Raises – 6 sets of 8-12 reps
FSH 7 Training Day 2
Barbell Squat – 3 sets of 8-12 reps
Leg Press – 3 sets of 8-12 reps
Leg Extension – 7 sets of 8-12 reps
Day 3: Day 3 should be a rest day, which is meant for recovery of muscles exercised on Day 1 and Day 2
FSH 7 Training Day 4
Dumbbell Bench Press – 3 sets of 8-12 reps
Inclined Dumbbell Press – 3 sets of 8-12 reps
Cable crossover – 7 sets of 8-12 reps
Close grip bench press – 3 sets of 8-12 reps
Seated Triceps Press – 3 sets of 8-12 reps
Overhead triceps extension -7 sets of 8-12 reps
FSH 7 Training Day 5
Bent over barbell row – 3 sets of 8-12 reps
Lats Pull down – 3 sets of 8-12 reps
Seated Cable Rows – 7 sets of 8-12 reps
Standing calf raises – 3 sets of 8-12 reps
Seated Calf raises – 7 sets of 8-12 reps
FSH 7 Training Day 6
Dumbbell Shoulder Press – 3 sets of 8-12 reps
Front raises – 3 sets of 8-12 reps
Side lateral raise – 7 sets of 8-12 reps
Barbell Curl – 3 sets of 8-12 reps
Inclined dumbbell curl – 3 sets of 8-12 reps
Standing Biceps cable curl – 7 sets of 8-12 reps
Day 7 – Day 7 is meant for rest, relaxation and recovery of muscles.
Program 4 – Split training Program
The Split training program is designed for beginners that involve training the upper and lower body on alternate days. The program offers enough rest to the body on alternate days to ensure the complete recovery of muscles.
Workout A
Barbell squat – 4 sets of 5 reps
Dumbbell Lunges – 3 sets of 8 reps
Leg extensions – 2 sets of 10 reps
Lying leg curls – 2 sets of 10 reps
Standing calf raises – 2 sets of 10 reps
Hanging leg raise – 2 sets of 15 reps
Workout B
Dumbbell Bench press – 3 sets of 5 reps
Bent over barbell row – 3 sets of 5 reps
Stand Military press – 3 sets of 8 reps
Reverse Fly – 2 sets of 10 reps
Lateral raises – 2 sets of 10 reps
Bench Dips – 2 sets of 15 reps
Workout C
Barbell dead lift – 4 sets of 5 reps
Dumbbell step ups – 3 sets of 8 reps
Leg press – 3 sets of 10 reps
Seated calf raise – 2 sets of 8 reps
Standing calf raises – 2 sets of 15 reps
Exercise ball crunch – 2 sets of 15 reps
Workout D
Barbell incline bench press medium-grip – 3 sets of 8 reps
Wide-grip lat pull-down – 3 sets of 8 reps
Seated cable rows -2 sets of 8 reps
Dumbbell bicep curl – 2 sets of 10-12 reps
Incline dumbbell curl – 2 sets of 10-12 reps
Pushups – 2 sets of 15 reps or until fatigue
Program 5 – Complete Body Workout Program
The last programs for gaining muscle and strength is the complete body workout program. The program engages all the muscles in the body and targets a primary muscle group like chest, back, shoulders, and quads.
Workout A
Barbell squat – 3 sets of 6 reps
Dumbbell bench press – 3 sets of 8 reps
Bent over barbell row – 3 sets of 8 reps
Seated barbell military press – 2 sets of 10 reps
Barbell curl – 2 sets of 10 reps
Seated triceps press – 2 sets of 10 reps
Seated calf raise – 2 sets of 15 reps
Workout B
Barbell dead lift – 3 sets of 6 reps
Incline dumbbell press – 3 sets of 10 reps
Wide-grip lat pull down – 3 sets of 8 reps
Leg extensions – 2 sets of 10 reps
Lying leg curls – 2 sets of 10 reps
Side lateral raise – 2 sets of 10 reps
Crunches – 2 sets of 15 reps
All the workout programs mentioned above are meant to be performed in the gym and not on any other equipment. Gym equipment is necessary for the workouts, and the exercises should be performed under the supervision of an instructor. The gym equipment Brisbane is among the best workout machines. You can consider using them if you live in Brisbane.
Final Words
Beginners should start with the beginner’s programs and follow the above best bodybuilding programs only if recommended by a qualified instructor. Staying dedicated to the workout routine and following a nutritious diet will help any individual to gain serious muscle and strength in the body.
