TOP3FITNESS BODYBUILDING

Bodybuilding workout program designed to help you build muscle, improve strength and stay consistent.  Its structured with progressive overload, hitting each muscle group effectively over the course of each week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Dip (Weighted)

Push Up (Weighted)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Leg Extension

Standing Calf Raise

Tib Bar

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Seated Row (Cable)

Single Arm Row (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Face Pull

Deadlift (Barbell)

Seated Military Press (Smith Machine)

Lunge (Dumbbell)

Incline Chest Press (Machine)

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