15 Best Bodybuilding Programs: Beginner to Advanced

If you’re serious about bodybuilding, a structured resistance training program is essential for achieving optimal progress and results.

Without a training program, you may not effectively target all muscle groups or progressively increase your workouts’ intensity.

In addition, a well-designed bodybuilding program helps you stay motivated and accountable: you’ll have a clear plan to follow and can see your progress towards your goals.

In this article, you’ll find all the best bodybuilding programs in our workout tracker StrengthLog. Download it for free with the button for your device below:

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Why Should I Follow a Bodybuilding Program? Can’t I Just Go to the Gym and Lift?

You can, but if you go to the gym without a plan and do random stuff, chances are you’ll get random results.

A Bodybuilding Program Allows You to Track Your Progress

Progressive overload is the most critical principle for gaining muscle and improving your body composition (or making progress in any kind of physical activity).

That means gradually increasing the demands on your muscles by continually challenging them to do more than they are currently capable of. You lift a little heavier or increase the number of reps or sets you perform.

Over time, you increase the load on your muscles, forcing them to adapt and become bigger and stronger.

Following a program allows for consistently tracking your progress and making adjustments as needed. It ensures that you challenge yourself appropriately and avoid plateauing in your gains.

A Bodybuilding Program Gives Your Training Structure and Focus

Going into the gym and training what you feel like training is called the muscle confusion principle.

Muscle confusion involves constantly varying your workout routine to prevent your muscles from becoming accustomed to a particular exercise order or a certain number of repetitions.

The theory behind muscle confusion is that you stimulate muscle growth and avoid hitting a plateau in your training by continuously changing your workouts in some way:

  • If you always do the same workouts and exercises, your muscles adapt: they become less responsive to the stress you place upon them.
  • By constantly varying your training routine, you keep your muscles guessing and force them to keep growing bigger and stronger to adapt.

That’s the theory. But does it work?

Yes and no.

Any time you engage in dedicated bodybuilding training, whether the workout schedule is organized in a certain way or not, you’ll see muscle growth. You’ll see results over time as long as you keep challenging your muscles by lifting a little heavier and doing a rep more than your last workout.

However, for most bodybuilders, the muscle confusion training principle is less effective than following a structured training program. At least if we’re talking about randomly hitting the gym and doing whatever you feel like, even if it’s high-intensity work.

Variety in your training is a good thing and might help you keep motivated. But research shows that a too frequent or random rotation of exercises compromises muscle growth and strength.

In summary:

You will see muscle gain from hitting the gym without a plan. But for best results, you want to follow a structured workout bodybuilding program that allows you to practice progressive overload and keep track of your progress.

These are the bodybuilding programs currently available in our workout tracker app:

Bodybuilding for Beginners. 3x/week. 

bodybuilding programs for beginners

Do you want to get started in bodybuilding? Begin your bodybuilding journey with three full-body workouts per week!

A full-body workout plan is a great starting point for beginner bodybuilders, and Bodybuilding for Beginners offers the best introduction to the sport.

Full body workouts are ideal for beginner bodybuilders for several reasons:

  • Efficient use of time: as a beginner, you don’t need many weekly sets for a muscle group to see significant gains. You can accomplish much in a full-body workout by hitting all major muscle groups in a single session.
  • High frequency: full-body workouts allow for more frequent training of each muscle group. As a beginner, your muscles recover faster, and you can practice each exercise more frequently.
  • Balanced development: full-body workouts ensure that you train each body part evenly. Bodybuilding is about a balanced physique, and a well-designed full-body routine neither overdevelops nor neglects any muscle group.

Bodybuilding for Beginners combines these points into three weekly training sessions featuring a mix of the best compound movements and isolation exercises for your experience level.

You’ll work out three times per week, alternating between workout A and workout B on different days, like this:

Week 1:

  • Monday: Workout A
  • Tuesday: Rest
  • Wednesday: Workout B
  • Thursday: Rest
  • Friday: Workout A
  • Saturday: Rest
  • Sunday: Rest

Week 2:

  • Monday: Workout B
  • Tuesday: Rest
  • Wednesday: Workout A
  • Thursday: Rest
  • Friday: Workout B
  • Saturday: Rest
  • Sunday: Rest

To read more about Bodybuilding for Beginners, click here:

>> Bodybuilding for Beginners

This is a free bodybuilding training program.

StrengthLog’s Full-Body Hypertrophy. 3x/week. 

Maximize your hypertrophic potential with this free full-body training program. Three days per week to sweet gains!

StrengthLog’s Full-Body Hypertrophy is the ideal full-body approach for the intermediate to the advanced bodybuilder who wants to train three times per week and still prefers to work the entire body each workout.

Experienced bodybuilders often divide their weekly training sessions into different muscle groups or “splits” to focus on specific areas of the body. 

However, full-body training is still the most time-efficient way to structure your workouts and a good option if you can only hit the gym thrice weekly.

Full-body workouts offer several benefits for bodybuilders who are past the beginner stage:

  • Greater intensity: when you do fewer sets for each muscle per session, you can push yourself harder and use heavier weights than if you did 20 sets of biceps in one go. 
  • Efficient use of time: full-body workouts allow you to work multiple muscle groups for a complete training session in less time.

In StrengthLog’s Full-Body Hypertrophy, you train three times per week, on alternating days, with a day of rest between workouts:

  • Workout 1: mainly compound exercises using lower rep ranges and heavy weights. Here’s where you’ll find the back squats, the bench press, and the barbell rows: heavy-duty weight training to take your strength gains and muscle growth to the next level.
  • Workout 2 combines compound exercises like the leg press with isolation movements like bicep curls and triceps extensions. A moderate rep range and high intensity maximize muscle hypertrophy.
  • Workout 3: this is where you go for the pump. More isolation exercises like leg extensions and dumbbell chest flyes, high-rep training, and focus on proper form to maximize your pump.

Combine the three workouts, and you get one of the best programs to work all your muscle fibers with different exercises and rep ranges, with plenty of rest days and a reasonable training volume.

To read more about StrengthLog’s Full-Body Hypertrophy, click here:

>> StrengthLog’s Full-Body Hypertrophy

This is a free bodybuilding training program.

StrengthLog’s 3-Day Bodybuilding Split. 3x/week. 

This six-week training program is for advanced beginners or intermediate bodybuilders looking to gain lean muscle mass and build a balanced physique.

With StrengthLog’s 3-Day Bodybuilding Split, you train three times per week and hit each muscle group twice: one upper body workout, one lower body workout, and one full-body session.

  • Day 1: Upper Body
  • Day 2: Lower Body
  • Day 3: Full-Body

With a three-day split, you can typically perform more sets and reps per muscle group than you would with only full-body workouts.

The first two training days are an upper / lower split geared toward building muscle mass with a varied exercise selection and a mix of compound movements and isolation exercises. 

The third session is a full-body workout using primarily compound exercises for the bigger muscles, designed to add quality muscle and strength to your frame.

Strength isn’t the end goal for a bodybuilder, but in general, a stronger muscle is also a bigger muscle. Gaining strength helps you use heavier loads in your hypertrophy training = bigger muscles.

StrengthLog’s 3-Day Bodybuilding Split is ideal for bodybuilders who want to see good progress without spending every day in the weight room. You can use it regardless of your fitness goals, be they gaining mass, body recomposition, or losing body fat during a cut.

To read more about StrengthLog’s 3-Day Bodybuilding Split, click here:

>> StrengthLog’s 3-Day Bodybuilding Split

This is a premium bodybuilding training program.

StrengthLog’s 4-Day Bodybuilding Split. 4x/week.

This six-week training program is for intermediate to semi-advanced bodybuilders looking to gain lean muscle mass and build a balanced physique.

With StrengthLog’s 4-Day Bodybuilding Split, you ramp things up, splitting your body into four workouts and focusing more on each muscle group.

This program is a so-called bro split, a training split routine where you focus on one or two major muscle groups per workout. You allow each muscle group more time to recover between workouts, and you can perform each training day with greater intensity and focus.

A training week of StrengthLog’s 4-Day Bodybuilding Split looks like this:

  • Day 1: Chest and Triceps
  • Day 2: Back and Biceps
  • Day 3: Shoulders and Abs
  • Day 4: Legs and Calves

You combine muscle groups that work together, allowing for optimal recovery in time for the next session.

The workouts are tailored to give you enough volume and the appropriate number of sets to stimulate as much muscle growth as possible, all according to the latest research.

A mix of compound and isolation movements using both heavy and relatively light weights targets every muscle fiber in your body. It gives you good results whether you’re an intermediate lifter or an advanced bodybuilder.

To read more about StrengthLog’s 4-Day Bodybuilding Split, click here:

>> StrengthLog’s 4-Day Bodybuilding Split

This is a premium bodybuilding training program.

StrengthLog’s 5-Day Workout Split. 5x/week. 

Strength Log’s 5 Day Workout Split bodybuilding programs

StrengthLog’s 5-Day Workout Split is a hybrid program designed for the intermediate to the advanced lifter who wants to build muscle like a bodybuilder and get stronger in the three powerlifting lifts. It combines strength increases in the main powerlifting lifts – the deadlift, squat, and bench press – with the gains in lean muscle mass you want as a bodybuilder.

You work your entire body twice per week over five training days split into two blocks combining an upper lower split with a push/pull/legs routine:

  • Day 1: Upper Body – Strength
  • Day 2: Lower Body – Strength
  • Day 3: Chest, Shoulders, and Triceps – Hypertrophy
  • Day 4: Back and Biceps – Hypertrophy
  • Day 5: Legs and Calves – Hypertrophy

The first two-day block focuses on the Big Three powerlifting exercises. You use heavy weights and progressive overload to maximize your strength gains.

The second block is about muscle hypertrophy: medium-range reps using moderate weights and a combination of compound movement and isolation work.

A highly popular program, this five-day split is fantastic for anyone who has made staying fit, strong, and healthy their fitness goals and wants to look like a bodybuilder and lift like a powerlifter: power hypertrophy.

To read more about StrengthLog’s 5-Day Workout Split, click here:

>> StrengthLog’s 5-Day Workout Split

This is a premium bodybuilding training program.

StrengthLog’s 6-Day Upper/Lower Workout Split. 6x/week.

This is a massive nine-week training program for intermediate to advanced lifters and bodybuilders who want to build muscle and strength, training six days per week. It is a high-frequency hypertrophy program based on current exercise science.

The upper/lower split is one of the old school workout programs that never gets old. You work your upper body (chest, back, shoulders, and arms) on one day and your lower body (legs, glutes, and core) on another day.

Upper lower bodybuilding programs

The unique thing about StrengthLog’s 6-Day Upper/Lower Workout Split is the frequency: you train each body part every other day with only one weekly rest day.

  • Monday: Upper Body
  • Tuesday: Lower Body
  • Wednesday: Upper Body
  • Thursday: Lower Body + Abs
  • Friday: Upper Body
  • Saturday: Lower Body + Abs
  • Sunday: Rest Day

This high-frequency approach is perfect for the bodybuilder who enjoys working out almost daily and wants to build muscle without spending hours in the gym every session.

The workouts are relatively short, and you’re quickly in and out of the gym.

By splitting your weekly workout routine into six training sessions, you keep the quality of the sets high while getting enough total training volume to optimize muscle hypertrophy. 

To read more about StrengthLog’s 6-Day Upper/Lower Workout Split, click here:

>> StrengthLog’s 6-Day Upper/Lower Workout Split

This is a premium bodybuilding training program.

StrengthLog’s 6 Day Workout Split. 6x/week. 

This six-week training program is for bodybuilders looking to build muscle like a pro. StrengthLog’s 6 Day Workout Split is designed for upper intermediate to advanced lifters and allows you to focus on one major body part per workout.

  • Day 1: Back
  • Day 2: Chest, Abs
  • Day 3: Quads
  • Day 4: Shoulders
  • Day 5: Hamstrings, Calves
  • Day 6: Biceps, Triceps

StrengthLog’s 6 Day Workout Split is a bro-split, the type of workout schedule utilized by almost all competitive bodybuilders. You never work the same muscles two workouts in a row, which allows you to go into the gym feeling fresh and giving it your all. 

Beginners and intermediates may find it difficult to recover from the high volume of work done for each muscle group in a single session, which is why we recommend StrengthLog’s 6 Day Workout Split only for the experienced lifter.

However, advanced trainees will find the right program with some of the best bodybuilding workouts combined into a total package for muscle hypertrophy.

To read more about StrengthLog’s 6 Day Workout Split, click here:

>> StrengthLog’s 6 Day Workout Split

This is a premium bodybuilding training program.

Bodybuilding Ballet. 4–6x/week. 

This is an advanced bodybuilding program and one of the most popular programs in our workout tracker. Also a bro-split variant, Bodybuilding Ballet comes in three different versions where you train four, five, or six days per week.

The original and default variant of the program is the 5-day split:

Bodybuilding Ballet – 5 Day Bro Split

Splitting your body into five training days offers a balanced mix of training volume, intensity, and recovery. Most high-level bodybuilders perform a 5-split routine, training each major group once or twice weekly like this original version of Bodybuilding Ballet.

  • Day 1 – Chest, Abs
  • Day 2 – Back
  • Day 3 – Shoulders
  • Day 4 – Legs
  • Day 5 – Biceps, Triceps

Bodybuilding Ballet – 4 Day Bro Split

The four-day version of Bodybuilding Ballet is ideal if you can’t hit the gym more than four times per week but still want to train like a bodybuilder.

The total training volume is comparable to the five- and six-day versions but slightly slimmed down to keep your workouts from taking too much time.

Bodybuilding Ballet – 6 Day Bro Split

If you prefer shorter workouts but want to train almost daily, the six-day version of Bodybuilding Ballet is for you.

Since you are only training one muscle group per day, you can focus on that muscle group and work it to exhaustion.

To read more about Bodybuilding Ballet, click here:

>> Bodybuilding Ballet: The Best Bro Split Workout Routine

This is a premium bodybuilding training program.

Push / Pull / Legs. 3–6x/week. 

The push/pull/legs (PPL) split divides your workouts into three categories on different days: pushing, pulling, and leg exercises.

Push pull legs bodybuilding programs

The PPL split allows you to train similar muscle groups together while also allowing for adequate rest and recovery time. It’s a highly effective split for bodybuilders of all experience levels.

  • Advanced beginners and intermediate-level bodybuilders can use the PPL split for an effective three-day routine, training every other weekday and resting on Saturday and Sunday.
  • High-level bodybuilders usually follow either a bro split, training each muscle group once per week, or a three-day split like a PPL routine performed twice weekly.

You’ll find two PPL splits in the our workout tracker app:

  • Push Pull Legs Intermediate
  • Push Pull Legs Advanced

What’s the difference between the two? Primarily the training volume and frequency.

Push Pull Legs Intermediate

As the name suggests, Push Pull Legs Intermediate is for intermediate-level bodybuilders. The training volume is moderate, and you’ll get through a workout in an hour or less. It’s also a great workout routine for general strength training.

You can choose between two variants: one with three weekly workouts and one where you train six days per week.

  • Day 1: Back and Biceps
  • Day 2: Chest, Shoulders, and Triceps
  • Day 3: Legs
  • Day 4: Rest or repeat the above

As you can see, we’ve switched the pull and push days into a pull/push/legs split. That way, you don’t have to deadlift and squat back-to-back if you’ve opted for the three-day version and want to train several days in a row. Those two exercises are the toughest in your training arsenal. They work overlapping muscles, and you’ll want to be rested when you take them on.

Push Pull Legs Advanced

Push Pull Legs Advanced is a six-day routine for the advanced bodybuilder.

  • Day 1: Chest, Shoulders, and Triceps
  • Day 2: Back, Rear Delts, and Biceps
  • Day 3: Legs
  • Day 4: Chest, Shoulders, and Triceps
  • Day 5: Back, Rear Delts, and Biceps
  • Day 6: Legs
  • Day 7: Rest

The training volume per workout is significantly higher than in the intermediate PPL split, and you’ll want some training experience under your belt before you take it on.

Every other workout in the advanced PPL split is a heavy session with fewer reps, and every other is a “light” high-rep session.

Light doesn’t mean easy, though: you use a comparatively light weight in most exercises, but with mind-muscle connection, good form, and shorter rest periods, you’ll get the pump of your life.

The push/pull/legs system is one of the most popular training methods for bodybuilding. If you want to improve your strength, muscle mass, and overall physique, you can’t go wrong with the intermediate or advanced PPL split, depending on your specific goals and training experience.

To read more about our push/pull/legs splits, click here:

>> The Best Push Pull Legs Split for Building Muscle

The intermediate and advanced PPL splits are premium bodybuilding training programs.

Bodybuilding 313. 5–6x/week. 

The push/pull/legs split is not the only three-day split in town. Bodybuilding 313 is an antagonist-based training program: you combine muscles that work opposite each other in every training session:

  • Day 1: Chest and Back
  • Day 2: Quads, Hamstrings, and Calves
  • Day 3: Shoulders, Biceps, and Triceps
  • Day 4: Rest or repeat the above

This is the type of training split favored by Arnold Schwarzenegger. You either train three days, rest one, train three, and so on, or do two rounds in a row without resting, taking only Sunday off.

Bodybuilding 313 is an old-school training program based on scientific training principles and real-life experiences by many bodybuilders throughout the decades.

It’s also a training routine ideally suited for supersetting. Supersets involve performing two exercises back-to-back without rest.

In Bodybuilding 313, you could superset bench presses and barbell rows for chest and back, barbell curls with lying triceps extensions for biceps and triceps, and squats with leg curls, just to mention a few examples.

It’s exhausting, but you get a tremendous pump, and your workouts take significantly less time.

To read more about Bodybuilding 313, click here:

>> Bodybuilding 313

This is a premium bodybuilding training program.

Bodybuilding Blitz. 5x/week.

If time is your most valuable resource, Bodybuilding Blitz is the training program for you.

Busy schedule? Don’t have time to spend an hour or more in the gym? With Bodybuilding Blitz, your workouts take no more than 30–40 minutes, depending on the length of your rest intervals.

While your workouts are short, they are highly effective. You focus on the best compound exercises for all major muscle groups, and the high-intensity sessions allow you to build muscle as efficiently as possible without wasting time.

Bodybuilding Blitz is a five-day workout split consisting of two blocks: a three-day reverse push/pull/legs-split and an upper/lower combo.

  • Day 1: Quads and Hamstrings
  • Day 2: Back and Biceps
  • Day 3: Chest, Shoulders, and Triceps
  • Day 4: Lower Body
  • Day 5: Upper Body
  • Day 6: Rest
  • Day 7: Rest
  • The PPL block consists of old-school bodybuilding training with moderate weights and a rep range of 10–12.
  • The upper/lower block focuses on using heavier weights in basic exercises for your large muscle groups.

You get the best of both the strength and hypertrophy worlds. And best of all, you do it in a short time with effective workouts.

To read more about Bodybuilding Blitz, click here:

>> Bodybuilding Blitz: Maximum Gains in Minimum Time

This is a premium bodybuilding training program.

Bodybuilding for Hardgainers. 4x/week. 

bodybuilding programs for hardgainers

Bodybuilding for Hardgainers is a workout routine for anyone struggling to put on body weight and add mass to their frame.

A hardgainer is characterized by a lean and slender build on a narrow frame and has a difficult time gaining muscle and body mass.

As a hardgainer, you want to avoid daily training and burning calories with overlong workout sessions.

Instead, hardgainers should focus on compound exercises to gain strength and muscle, get enough rest and recovery, and ensure they eat a healthy diet with enough calories and protein to grow.

Bodybuilding for Hardgainers checks all the boxes (you’ll have to do the eating yourself, though.) You train four times per week, focusing on compound exercises and heavy weights, allowing for maximum recovery and growth.

  • Day 1: Back
  • Day 2: Chest, Abs
  • Day 3: Legs
  • Day 4: Shoulders, Biceps, Triceps

Training on Monday, Tuesday, Thursday, and Friday leaves your weekend free to rest and grow and for other fun stuff, but you can schedule your rest days to fit your schedule.

Combine this training program with a proper nutrition plan, and you’ll build an impressive physique and achieve your bodybuilding goals, hardgainer or not.

To read more about Bodybuilding for Hardgainers, click here:

>> Bodybuilding for Hardgainers

This is a free bodybuilding training program.

StrengthLog’s Strength & Size. 4x/week.

Strength & Size is a six-week premium program tailored for intermediate-level bodybuilders who want to get strong as well as big.

You train four days per week: two days on, one day off, two on, and two off.

  • Day 1: Quads, Chest, Shoulders, Triceps, and Calves
  • Day 2: Back, Biceps, Hamstrings, and Abs
  • Day 3: Rest
  • Day 4: Quads, Chest, Shoulders, and Triceps
  • Day 5: Back, Rear delts, Hamstrings, Calves, and Abs

You split your strength workouts and your hypertrophy workouts:

  • The first workout focuses on pure strength training, with heavy squats and plenty of pressing movements for your upper body.
  • The second session of the week focuses on pulling movements for muscle hypertrophy: lighter weights and higher reps.
  • The third weekly workout is back to primarily pressing exercises, this time using a higher rep range.
  • The fourth and final session of the week is another heavy workout optimized to increase your strength while building muscle.

Strength & Size is an old-school program. The workouts are long and take a lot out of you. In return, your hard work results in an old-school physique: massive and strong.

To read more about Strength & Size, click here:

>> StrengthLog’s Strength & Size

This is a premium bodybuilding training program.

4 Day Pyramid Workout Routine. 4x/week.

Pyramid training is a popular weight training technique among fitness enthusiasts and bodybuilders. It involves increasing or decreasing the weight used for a particular exercise with each set.

  • Ascending pyramid: in an ascending pyramid, you increase the weight with each set while decreasing the number of repetitions.
  • Descending or reverse pyramid: in a descending pyramid, the weight used gradually decreases with each set while the number of repetitions increases.
pyramid training for bodybuilding programs

StrengthLogs’s 4 Day Pyramid Workout Routine features a mix of ascending and descending pyramids in a program designed to pack muscle onto your frame.

  • Day 1: Quads and Hamstrings
  • Day 2: Chest and Triceps
  • Day 3: Back and Biceps
  • Day 4: Shoulders and Abs

Each workout starts with a heavy compound movement, alternating between full triangles and reverse pyramids every other week. You then perform accessory work using traditional ascending pyramids to hit all muscle fibers in a balanced fashion.

While pyramid training is no more or less effective for building muscle than traditional straight sets, it can be a great way to increase workout intensity and bust through training plateaus.

To read more about 4 Day Pyramid Workout Routine, click here:

>> Pyramid Training for Building Muscle and Strength

This is a premium bodybuilding training program.

Armageddon. 3x/week.

bodybuilding programs armageddon

This is the ultimate bodybuilding training program for building bigger arms.

Suppose you’re an intermediate to advanced bodybuilder looking to add serious muscle mass to your arms. In that case, a specialized training program focusing on the biceps and triceps might be just what you need.

Armageddon is designed to challenge your arms with a variety of exercises, techniques, and strategies to help you achieve your goals. Combine it with a training program of your choice for the rest of your body, and make your arms your primary focus.

Armageddon zeroes in on four critical elements for building muscle and incorporates them into your training regimen for four weeks:

  • Heavy lifting
  • Progressive overload
  • Proper form
  • Mind-muscle connection

Armageddon is not designed to be a year-round training program. It’s a short but highly intense, specialized training program to nuke your arms into growth.

Use it for a month to bust through an arm-training plateau, get your stubborn biceps and triceps growing again, and then return to your regular, balanced training program.

To read more about Armageddon, click here:

>> Armageddon: A Premium Training Program for Bigger Arms

This is a premium bodybuilding training program.

Thicc: Lower Body Specialization. 3–5x/week. 

Do you want to build a sensational lower body with full, round glutes and firm, shapely legs?

We’ve got not one, but two, training programs emphasizing your lower body – your thighs, hamstrings, and glutes – while building a shapely upper body: Thicc.

Thicc comes in two variants:

  • Thicc: Beginner Lower Body Specialization
  • Thicc: Advanced Lower Body Specialization

The first program is designed for lifters of any fitness level and is ideal for beginners.

The second is for intermediates and advanced trainees.

Regardless of your training experience, Thicc is for anyone looking to build a firm butt and strong, well-developed thighs and hamstrings. It’s most popular among women but also fits men wanting to beef up their lower bodies.

Thicc: Beginner Lower Body Specialization is a three-day, full-body split. A week of training with suggested training and rest days looks like this:

  • Monday: Workout 1
  • Tuesday: Rest
  • Wednesday: Workout 2
  • Thursday: Rest
  • Friday: Workout 3
  • Saturday: Rest
  • Sunday: Rest

You train your whole body three times per week with a balance of training frequency and volume that allows adequate recovery for great gains.

With Thicc: Advanced Lower Body Specialization, you train five days per week, focusing on the bottom half of your body:

  • Day 1: Lower Body
  • Day 2: Upper Body
  • Day 3: Lower Body
  • Day 4: Upper Body
  • Day 5: Lower Body

Each lower-body day features a different rep range to target all muscle fibers maximally. Day one means heavy weights and low reps for strength and mass gains, day three involves a moderate bodybuilding-style rep range, and day five goes for the pump with a high-rep session.

To read more about Thicc: Beginner Lower Body Specialization, click here:

>> Thicc Beginner Lower Body Specialization

This is a free bodybuilding training program.

To read more about Thicc: Advanced Lower Body Specialization, click here:

>> Thicc: Advanced Lower Body Specialization

This is a premium bodybuilding training program.

What Should I Do Once I’ve Completed A Bodybuilding Program?

Most of our bodybuilding programs last for a set number of weeks, often between four and six.

That doesn’t mean that you can only do one round of a program. On the contrary, there is no reason to change a training program that works and you like.

Once you’ve completed a training program, feel free to do one or more rounds of the same program if you liked it and enjoyed the results.

You can either start over from the beginning or continue with the final training week.

The first week of any program usually has the lowest volume. Starting over from there gives your body a well-deserved break. Also, you’ll likely be surprised at how much stronger you’ve become.

But if your body feels strong, fresh, and ready for more, feel free to keep the final week of the workout program as your go-to routine.

You can also take some days or a week off after a program’s final week to rest, recover, and prepare for the next round.

If you feel that the workout routine you’ve been following is starting to feel stale, or you just want to try something new, take a look at the list of bodybuilding programs and see if something catches your eye.

Maybe you’ve been following a program for beginners, but now you feel you want a split geared for more experienced bodybuilders.

Whether you’re new to bodybuilding or are highly experienced, you’ll find a training program to inspire and motivate you and to help you reach your bodybuilding goals and build the physique of your dreams in StrengthLog. It’s like a personal trainer in your pocket.

Some of our bodybuilding programs are free, while others require a premium subscription. The workout log app itself is entirely free, and you can download it and use it as a workout tracker for your bodybuilding workouts – all basic functionality is free forever.

If you want to give premium a try, we offer all new users a free 14-day trial of premium, which you can activate in the app.

Download StrengthLog for free with the buttons below:

Download StrengthLog Workout Log on App Store
Download StrengthLog Workout Log on Google Play Store

Good luck with your bodybuilding training!

Click here for a list of all our training programs and workouts:

>> 80+ Strength Training Programs & Workouts