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Classic bodybuilding workout

By Nemanja Matovic

Experience
Beginner (1-2 years)
Time
56 minutes/day | 3 days/week | 1 weeks
Good for
Men's Bodybuilding, Men's Build Muscle, Men's Fat Loss, Men's Gain Strength, Men's Tone Body
Equipment
Barbell, Bench, Bodyweight, Cable, Dumbbell, EZ Bar, Exercise Ball, Pull up bar
Description

 This workout will help you to gain muscle and strength, tone your body and lose fat. You're gonna use tempo with most of the exercises. It will be written bellow every exercise. Work days are for example monday and tuesday, wednesday rest day, thursday is a work day, than again friday rest day. After friday repeat all days again. Do it for 3 cycles and after that you should drop volume by 40% for 1 week, after that you can start another high volume program or repeat this one for 1 more cycle but more brutal than before. By volume I mean number of sets and reps. 

 Supersets with supersets, that's the way I would described this program. Enjoy (or suffer)!

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Workout Overview

Week 1

Day 1: Chest and back

Day 2: Legs and core

Day 3: Rest

Day 4: Shoulders and arms

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1


Chest and back

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ExerciseSetsRepsRest
Circuit1A. Dumbbell Decline Bench Press
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration

A1(40x0) Rest 10 seconds before A2
3 - 56 - 8120s
1B. Cable Chest Press
Cable Chest Press demonstrationPlay Cable Chest Press demonstration

A2(3010) Rest 90 seconds before A3
3 - 510 - 12120s
1C. Weighted Chin-up
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration

A3(30x0) Rest 10 seconds before A4
3 - 56 - 8120s
1D. Seated Row Using Rope
Seated Row Using Rope demonstrationPlay Seated Row Using Rope demonstration

A4(3110) Rest 120 seconds before repeating whole cycle.
3 - 510 - 12120s

Shoulders and arms

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ExerciseSetsRepsRest
Circuit1A. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press

A1(40x0) Rest 10 seconds before A2
3 - 46 - 8150s
1B. Cable Lateral Raise
Cable Lateral Raise

A2(3110)
3 - 410 - 12150s
Circuit2A. Barbell Curls Lying Against An Incline
Barbell Curls Lying Against An Incline

B1(4010) Rest 10 seconds before B2
3 - 46 - 1090s
2B. EZ Bar Reverse Grip Barbell Curl
EZ Bar Reverse Grip Barbell Curl demonstrationPlay EZ Bar Reverse Grip Barbell Curl demonstration

B2(4010) Rest 90 seconds before B3
3 - 46 - 1090s
2C. Standing Overhead EZ Bar Tricep Extension
Standing Overhead EZ Bar Tricep Extension demonstrationPlay Standing Overhead EZ Bar Tricep Extension demonstration

B3(4010) Rest 10 seconds before B4
3 - 46 - 1090s
2D. Cable Tricep Kickback
Cable Tricep Kickback demonstrationPlay Cable Tricep Kickback demonstration

B4(4010) Rest 90 seconds before you repeat another cycle.
3 - 46 - 1090s

Date Created: 11/29/2018, UTC


Last Updated: 9/12/2020, UTC

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