Intermediate • Ongoing — 12-week mesocycles
Bodybuilding
Sculpt every muscle. Look like you lift.
Maximize muscle hypertrophy, symmetry, and conditioning.
Built for you if
- You want visible muscle and aesthetic balance.
- You enjoy higher-rep work and the mind-muscle connection.
Skip if
- You only chase 1RMs — go powerlifting.
Weekly Split
| Day | Focus | Notes |
|---|---|---|
| Mon | Push (chest emphasis) | 16–20 sets chest. |
| Tue | Pull (back width) | Vertical pulls primary. |
| Wed | Legs (quads) | Squat patterns. |
| Thu | Push (shoulders + arms) | Lateral volume. |
| Fri | Pull (back thickness + biceps) | Rows + curl variations. |
| Sat | Legs (posterior chain + calves) | RDLs + glute work. |
| Sun | Rest | Posing practice optional. |
Sample — Push (Chest Emphasis)
| Exercise | Sets | Reps | Rest | RPE | Home Sub |
|---|---|---|---|---|---|
| Incline DB Press | 4 | 8–10 | 2 min | 8 | Decline push-ups |
| Flat Machine Press | 3 | 10–12 | 90 s | 8 | Push-ups slow tempo |
| Cable Crossover (low to high) | 4 | 12–15 | 75 s | 9 | Band crossovers |
| Dumbbell Lateral Raise | 5 | 12–15 | 60 s | 9 | Backpack laterals |
| Tricep Pushdown | 4 | 12 | 60 s | 9 | Bench dips |
| Overhead Cable Tricep Ext. | 3 | 12–15 | 60 s | 9 | Diamond push-ups |
Sample Meal Day
Breakfast
Egg whites omelet, oats, berries, whey.
Snack
Rice cakes + turkey.
Lunch
200 g chicken, 250 g rice, asparagus.
Snack
Whey + fruit.
Dinner
200 g lean red meat, sweet potato, greens.
≈ 2,800 kcal • 1.1 g protein per lb • 25% fat.
Progression Rules
- →Add 1 set per muscle every 2 weeks until you hit MRV (max recoverable volume).
- →Rotate exercises every 6 weeks for new stimulus.
- →Deload every 7th week.
Common Mistakes
- Chasing pump without progressive overload.
- Skipping legs.
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