This workout is designed for an individual who is building a body for competition. It’s designed around a professional bodybuilder’s weekly routine but modified for less time and in the gym and more time for natural recovery.

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Keep reps between  8-15 for mass

Monday Chest, Abs and Calves

Bench Press: 5 sets 8-10 reps

Decline Butterfly Press: 5 sets 8-10 reps

Incline Butterfly Press: 5 sets 8-10 reps

Chest Dips (weighted) 5 sets 8-10 reps

Flat Dumbbell Butterflies: 5 sets 8-10 reps

Calves:

Seated or Standing Calve Raises: (toes facing forward) 5 sets 8-12 reps

Seated or Standing Calve Raises: (toes facing inward)   5 sets 8-12 reps

Seated or Standing Calve Raises: (toes facing outward) 5 sets 8-12 reps

Abs: 6-9 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Hanging Leg Raises: 8-10 or 15-20 reps

5. Bicycle Kicks: 50-70 reps

End workout with: 500 floor crunches

Tuesday Back and Abs

Deadlifts: 5 sets 8-10 reps

Barbell Row: 5 sets 8-10 reps

Wide-Grip Front Lat Pulldown: 5 sets 8-10 reps

Dumbbell Row: 5 sets 8-10 reps

Seated Mid Row: 5 sets 8-10 reps

Lat Pull-Ups 50 reps

Abs: 6-9 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Hanging Leg Raises: 8-10 or 15-20 reps

5. Bicycle Kicks: 50-70 reps

End workout with: 500 floor crunches

Wednesday Shoulders, Abs and Calves
. 1.

Shoulder Press: 5 sets 8-10 reps

2. Barbell Upright Row: 5 sets 8-10 reps

3. Shoulder Shrugs: 5 sets 8-10 reps

1. Front Lateral Raises: 5 sets 8-10 reps

2. Side Lateral Raises: 5 sets 8-10 reps

3. Bent-Over Rear Dealt Raise: 5 sets 8-10 reps

Calves:

Seated or Standing Calve Raises: (toes facing forward) 5 sets 8-12 reps

Seated or Standing Calve Raises: (toes facing inward) 5 sets 8-12 reps

Seated or Standing Calve Raises: (toes facing outward) 5 sets 8-12 reps

Thursday Chest, Arms and Abs

1. Barbell Curl: 5 sets 8-10 reps

2. Overhead Extension: 5 sets 8-10 reps

3. Dumbbell Forearm Curls: 5 sets 8-10 reps

1. Dumbbell Alternate Curl: 5 sets 8-10 reps

2. Barbell Extension: 5 sets 8-10 reps

3. Dumbbell Revers Curl: 5 sets 8-10 reps

1. Hammer Curl: 5 sets 8-10 reps

2. Cable Pushdown: 5 sets 8-10 reps

3. Barbell Reverse Curl: 5 sets 8-10 reps

1. Concentrated Curls: 5 sets 8-10 reps

2. Tate Press: 5 sets 8-10 reps

End workout with 50 Chin-Ups

Abs: 6-9 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Hanging Leg Raises: 8-10 or 15-20 reps

5. Bicycle Kicks: 50-70 reps

End workout with: 500 floor crunches

Friday Legs and Abs

Squats: 5 sets 8-10 reps

Dumbbell Lunges: 5 sets 8-10 reps

Romanian Deadlifts: 5 sets 8-10 reps

Leg Press: 5 sets 8-10 reps

Leg Extensions: 5 sets 8-10 reps

Leg Curls: 5 sets 8-10 reps

Seated or Standing Calve Raises: (toes facing forward) 5 sets 8-12 reps

Seated or Standing Calve Raises: (toes facing inward) 5 sets 8-12 reps

Seated or Standing Calve Raises: (toes facing outward) 5 sets 8-12 reps

Abs: 6-9 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Hanging Leg Raises: 8-10 or 15-20 reps

5. Bicycle Kicks: 50-70 reps

End workout with: 500 floor crunches

Warm Up Sets

Warming Up For Mass (8-15 reps)

Warm up set one: 6 reps Warm up set two: 4 reps