5 Best Bodybuilding Programs to Pack on Serious Muscle

 

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.