Creating a bodybuilding program is a complex task that requires consideration of many factors, including an individual’s current fitness level, goals, and any existing injuries or health conditions. However, I can provide a general overview of what a bodybuilding program might look like as it progresses from beginner to advanced.
Month 1-2 (Beginner):
Monday: Full Body Workout
- Squats: 3 sets of 12-15 reps
- Deadlifts: 3 sets of 12-15 reps
- Bench Press: 3 sets of 12-15 reps
- Bent-over Rows: 3 sets of 12-15 reps
- Pull-ups: 3 sets of 12-15 reps
Wednesday: Full Body Workout
- Squats: 3 sets of 12-15 reps
- Deadlifts: 3 sets of 12-15 reps
- Military Press: 3 sets of 12-15 reps
- Lat Pulldowns: 3 sets of 12-15 reps
- Barbell Curls: 3 sets of 12-15 reps
Friday: Full Body Workout
- Squats: 3 sets of 12-15 reps
- Deadlifts: 3 sets of 12-15 reps
- Incline Bench Press: 3 sets of 12-15 reps
- Dumbbell Rows: 3 sets of 12-15 reps
- Pull-ups: 3 sets of 12-15 reps
Month 3-4 (Intermediate):
Monday: Chest and Triceps
- Barbell Bench Press: 4 sets of 8-12 reps
- Incline Dumbbell Press: 4 sets of 8-12 reps
- Dips: 4 sets of 8-12 reps
- Close-grip Bench Press: 4 sets of 8-12 reps
Tuesday: Back and Biceps
- Deadlifts: 4 sets of 8-12 reps
- Pull-ups: 4 sets of 8-12 reps
- Barbell Rows: 4 sets of 8-12 reps
- Barbell Curls: 4 sets of 8-12 reps
Thursday: Legs
- Squats: 4 sets of 8-12 reps
- Lunges: 4 sets of 8-12 reps
- Leg Press: 4 sets of 8-12 reps
- Standing Calf Raises: 4 sets of 8-12 reps
Friday: Shoulders
- Military Press: 4 sets of 8-12 reps
- Lateral Raises: 4 sets of 8-12 reps
- Rear Delt Flyes: 4 sets of 8-12 reps
Month 5-6 (Advanced):
Monday: Chest
- Barbell Bench Press: 4 sets of 6-8 reps
- Incline Dumbbell Press: 4 sets of 6-8 reps
- Dips: 4 sets of 6-8 reps
- Cable Flyes: 4 sets of 6-8 reps
Tuesday: Back
- Deadlifts: 4 sets of 6-8 reps
- Pull-ups: 4 sets of 6-8 reps
- Barbell Rows: 4 sets of 6-8 reps
- T-bar Rows: 4 sets of 6-8 reps
Wednesday: Legs
- Squats: 4 sets of 6-8 reps
- Lunges: 4 sets of 6-8 reps
- Leg Press: 4 sets of 6-8 reps
- Standing Calf Raises: 4 sets of 6-8 reps
Thursday: Shoulders
- Military Press: 4 sets of 6-8 reps
- Lateral Raises: 4 sets of 6-8 reps
- Rear Delt Flyes: 4 sets of 6-8 reps
Friday: Arms
- Barbell Curls: 4 sets of 6-8 reps
- Skullcrushers: 4 sets of 6-8 reps
- Standing Dumbbell Curls: 4 sets of 6-8 reps
- Cable Tricep Pushdowns: 4 sets of 6-8 reps
Please keep in mind that this is just an example of a bodybuilding program, and it may not be appropriate for everyone. It’s important to consult with a qualified trainer or fitness professional to ensure that the program is appropriate for your individual needs and fitness level. Additionally, it’s important to listen to your body, and make adjustments as needed.