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Would you like to know how to select the best bodybuilding workout routines for your fitness goals? If so, continue reading this article. We can divide bodybuilding workout routines into bodyweight exercises, weightlifting, and cardio.
Bodybuilding Body Weight Exercises
Bodyweight exercises are bodyweight squats, pushups, sit-ups, planks, and lunges. You can do these exercises at home with no equipment needed. Bodyweight exercises are a great way to build muscle and strength. What are some of the best bodyweight exercises?
Bodyweight Squats:
Bodyweight Squats are an excellent exercise for building lower body strength. To do a bodyweight squat, stand with your feet shoulder-width apart and your hands at your sides. Next, lower yourself into a squatting position by bending your knees and hips. Make sure that your knees do not extend past your toes. Return to the starting position and repeat.
Pushups:
Pushups are an excellent exercise for building upper body strength. To do a pushup, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Next, lower yourself down to the ground by bending your elbows. Make sure that your body stays straight as you lower yourself down. Finally, push back up to the starting position and repeat.
Planks:
Planks are an excellent exercise for building core strength. To do a plank, start in a pushup position with your hands shoulder-width apart and your feet hip-width apart. Hold this position for as long as possible or for a set time (1 minute to 3 minutes).
Pullups:
Pullups are an excellent exercise for building upper body strength. Start by hanging from a bar with your hands shoulder-width apart and your feet off the ground to do a pull-up. Next, use your back and arm muscles to pull until your chin clears the bar. Then, lower yourself back down to the starting position and repeat.
Bodybuilding Weightlifting Exercises
Weightlifting exercises are bench presses, shoulder presses, squats, deadlifts, and bicep curls. Many more weightlifting exercises exist, but we build every program around these significant lifts. These exercises require weights or a weight machine. Weightlifting is a great way to build muscle and strength. What are some of the best weightlifting exercises?
Bench Press:
The bench press is an excellent exercise for building upper body strength. Start by lying on your back on a bench with your feet flat on the ground to do a bench press. Next, grasp the barbell with your hands shoulder-width apart and position it over your chest. Finally, lower the barbell to your chest and press it back to the starting position.
Shoulder Press:
The shoulder press is an excellent exercise for building upper body strength. Start by standing with your feet shoulder-width apart and your hands at your sides to do a shoulder press. Next, grasp the barbell with your hands shoulder-width apart and position it over your head. Finally, lower the barbell to your shoulders and press it back over your head.
Squats:
Squats are an excellent exercise for building lower body strength. Start by standing with your feet shoulder-width apart and a barbell resting on your shoulders or upper back. Next, lower yourself into a squatting position by bending your knees and hips. Make sure that your knees do not extend past your toes. Finally, return to the starting position and repeat.
Deadlifts:
Deadlifts are an excellent exercise for building lower and upper body strength. Start by standing with your feet shoulder-width apart and your hands at your sides to do a deadlift. Next, bend down and grasp the barbell with your hands shoulder-width apart. Then, keeping your back straight and looking straight ahead, lift the barbell by pressing your feet into the ground, and once the weight travels past the knees, thrust your hips forward until you are standing upright. Finally, lower the barbell back down by bending at the knees and hips to the starting position and repeat.
Bicep Curls:
Bicep curls are an excellent exercise for building upper body strength. To do a bicep curl, start by standing with your feet shoulder-width apart and your hands at your sides. Next, grasp the barbell with your hands shoulder-width apart and position it in front of your thighs. Finally, curl the barbell towards your chest and lower it back to the starting position.
Bodybuilding Cardio Exercises
Cardio exercises are running, swimming, and biking. Also, cardio is a great way to build endurance and burn body fat. No matter how great your muscles look, it will not matter if fat covers them. Everyone has a six-pack, but you can’t see many people’s six-packs because of body fat. Also, it is worth mentioning that many workouts are abandoned because of a lack of endurance. Fatigue makes a quitter and coward out of many fitness enthusiasts. So what are some of the best cardio exercises?
Running:
Running is an excellent exercise for building endurance and stamina. Start warming up with a light jog to do a running bodybuilding workout. Then, increase your speed to a run. Run for a set distance or time and then slow back down to a jog. Cool down with a light jog and then stretch.
Swimming:
Swimming is an excellent exercise for building endurance and stamina. Start by swimming laps at a moderate pace to do a bodybuilding workout. Then, increase your speed and swim for a set distance or time. Then, slow down to a moderate pace and swim for another set distance or time. Finally, cool down with a light swim and then stretch.
Biking:
Cycling is an excellent exercise for building endurance and stamina. To do a bodybuilding workout, start by biking at a moderate pace. Then, increase your speed and bike for a set distance or time. Next, slow back down to a moderate pace and bike for another set distance or time. Finally, cool down with a light bike ride, and then stretch.
Bodybuilding Workout Programs
You can follow a bodybuilding workout program to reach your fitness goals. A workout program that provides results offers sets, reps, rest time, progressive overload, and a periodization plan.
But most people can perform 3 – 5 sets, 8 -12 reps, 60 – 90 seconds of rest time, and a progressive overload of 2.5 – 10 pounds each month, depending on experience level. The most important thing you can do is perform each lift in the best form. Slow it down and complete a full range of motion.
Finally, a periodization plan shows you how to develop muscles for power, endurance, hypertrophy, and flexibility. Here are some of the best and most popular workout programs for bodybuilding:
- 5×5
- push/pull
- German Volume Training
- Post-Exhaustion
- Pre-Exhaustion
- Split
The Last Word on How to Select the Best Bodybuilding Workout Routines
For bodybuilding, there are a variety of workout routines you can follow to help you reach your fitness goals. But with so many options available, it’s tough to know which one is right for you.
We’ve made a list of the best bodybuilding workout routines to make things easier. So we covered it whether you’re looking for a program to help you build muscle, burn fat, or improve your cardiovascular health.
We recommend following a simple program like the 5×5 or push/pull routine if you’re just getting started with bodybuilding. These programs help you build muscle and get stronger.
Try the German Volume Training or Post-Exhaustion routines if you’re looking for something more challenging. These programs help you build additional muscle and improve your cardiovascular health. Don’t forget about D-Load weeks when following your periodization plan. You can focus on speed, endurance, or flexibility during those weeks.
A bodybuilding workout routine is the key to success, but you must also eat a high protein, calorie-based diet, and healthy carbs and fats to add muscle. Also, don’t forget to sleep for 8 hours because that is when your body creates most of the hormones that build muscle and burn fat.
There are a variety of workout routines available, but not all of them are effective for you. Bodybuilding workout routines that provide results offer the correct sets, reps, rest time, progressive overload, and a periodization plan to stimulate your muscles to grow.
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