Bodybuilding 4 Days a Week for 16 weeks

Approx. 60 minute bodybuilding building program 
4 days per week
16 weeks
Standard exercises for most gyms
Substitute as necessary / desired 
Small power building component with 6 reps per set, but still in the hypertrophy range.

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Dumbbell Row

Incline Bench Press (Barbell)

Lat Pulldown

Pec Fly (Dumbbell)

Chest Supported Row (Machine)

Push Up

Pull-Up (Assisted)

Chest and Back

Bicep Curl (Dumbbell)

Tricep Extension (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Preacher Curl (EZ Bar)

Skull Crusher (Barbell)

Decline Sit Up (Weighted)

Hanging Leg Raise

Arms and Abs

Leg Press

Seated Calf Raise

Leg Extension

Leg Curl

Bulgarian Split Squat (Dumbbell)

Stiff Leg Deadlift

Squat (Barbell)

Legs

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Sit Up

Shoulders and Abs

Bent Over Row (Barbell)

Bent Over Row (Dumbbell)

Week 1-4

Week 5-8

Week 9-12

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