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Best Bodybuilding workouts
Bodybuilding workouts are designed to maximize muscle growth (hypertrophy) across every major muscle group. These workouts use a mix of compound and isolation exercises, often organized in body-part splits, to sculpt a well-balanced and aesthetic physique. With strategic volume, intensity, and progression, bodybuilding training helps you grow lean muscle while improving definition and muscular symmetry.
Workout 1 Bodybuilding (Push Hypertrophy)
This workout develops pushing power and muscle growth with a focus on chest, shoulders, and triceps. You’ll start with warm-up drills to activate pressing muscles and stabilize the shoulders before moving into compound presses and targeted isolation work. Build up gradually with lighter sets (50–70% of max) before hitting your working weight. This keeps technique sharp, reduces injury risk, and ensures balanced push development.
Push Up
Resistance Band Pull Apart
Barbell Incline Bench Press
Dumbbell Chest Press
Seated Dumbell Shoulder Press
Dumbbell Lateral Raise
Two Arm Standing Dumbbell Extension
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The benefits of Bodybuilding workouts
Bodybuilding workouts improve muscle mass, strength endurance, and muscular control. They promote a mind-muscle connection, help correct imbalances, and support joint health when performed with proper form. Bodybuilding also gives structure to your training week, allowing you to focus deeply on individual muscles while optimizing recovery and long-term progress.
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Workout 2 Bodybuilding (Pull Hypertrophy)
This workout builds pulling strength and thickness with emphasis on lats, traps, and rear delts, while also hitting both biceps heads. You’ll begin with activation drills to prepare scapula control and rear delt stability before moving into rows, pull-ups, and trap work. Progress gradually by starting lighter (50–70% of max) and then moving into your working sets. This ensures proper technique, reduces injury risk, and maximizes pulling power.
Cat Cow Stretch
Superman
Pull Up
Incline Bench Barbell Row
Dumbbell Rear Fly
Ez Bar Preacher Curl
Dumbbell Incline Biceps Curl
Dumbbell Shrug
Workout 3 Bodybuilding (Legs Hypertrophy)
This workout targets full lower-body development with a balance of squat, hinge, and single-leg strength. Warm-up movements activate the hips and glutes before progressing into squats, deadlifts, and calf raises. Start lighter (50–70% of max) and build load step by step into your working sets. This approach prepares joints, reinforces proper movement patterns, and drives balanced leg growth.
Bodyweight Squat
Worlds Greatest Stretch
Barbell Squat
Dumbbell Romanian Deadlift
Bulgarian Split Squat
Lever Lying Leg Curl
Standing One-Leg Calf Raise With Dumbell
Frequently asked questions: best Bodybuilding workouts
Yes, especially if you're a beginner. Muscle growth comes from progressive overload, which can be achieved with tempo training, higher reps, short rest periods, and advanced techniques like supersets—even with lighter weights or bodyweight.
Strength training prioritizes lifting heavier weights to increase max strength. Bodybuilding emphasizes muscle size, shape, and symmetry. While both use resistance training, bodybuilding typically involves higher reps, more isolation exercises, and more volume.
While not the focus, low-to-moderate intensity cardio (e.g. walking, cycling) helps improve heart health, support fat loss, and enhance recovery. Many bodybuilders include 2–3 cardio sessions per week, especially during cutting phases.
Common splits include push/pull/legs, upper/lower, or body-part splits (e.g. chest on Monday, back on Tuesday). Choose a structure that fits your schedule and allows each muscle group 48–72 hours to recover before it's trained again.
Most bodybuilding workouts use 3–5 sets of 8–15 reps per exercise. This rep range is ideal for hypertrophy, offering enough volume to stimulate muscle fibers without overloading joints or nervous system. Heavier sets (6–8 reps) and lighter pump sets (15–20 reps) can be included for variety and metabolic stress.
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