Bodybuilding Workouts: Stimulate Muscle Growth & Enhance Shape by Using Effective Training Split Programs!

Bodybuilding, in its natural state, is a true art form that is appreciated for the visual appeal and striking symmetry that it creates. Having a lean, proportional physique is something that almost every person desires, but very few are willing to put in the effort it takes to get there. If you're ready to commit to transforming your body shape into a work of art, know that it takes good old sweat and patience.

In other words, expect to work hard for quite a long time. There are NO shortcuts even if the supplement manufacturers, muscle magazines and internet scam artists claim otherwise! Remember, there's a ton of MONEY to be made in this industry selling you false hopes, so beware of "quick & easy" solutions when you see them.

Traditional bodybuilding relies on a relatively heavy volume of work, meaning a lot of reps & sets for each muscle to stimulate growth and create a pump for fuller looking muscles. To learn more about workout volume, repetition ranges, frequency & more, see our 4 Part Weight Lifting Tips Series to get a good background on resistance training principles.

Typically, bodybuilding workouts use a training split in which individual muscles are organized into small groups, and each group is trained on a separate day. By only training a limited number of muscle groups each day, more work can be performed on each muscle. Since the volume of work is pretty high, there is usually several days of rest before training the same muscle group again. 

Below, you'll find links to individual body part workouts, containing exercises, training tips & routines that you can follow. Keep in mind that there are MANY ways to group these muscles into training splits, so please take a few minutes to read our article on 3, 4, 5 Day Split Workouts first.

Get started by following the quick links below, or scroll down this page to get an intro on each muscle group:  

Upper: Abs | ArmsBack | Chest | Shoulders | Forearms | Biceps | Triceps | Lats | Full Upper
Lower: Quadriceps | Hamstring | Glutes | Calves | Full Lower

Upper Body

Ripped Abs Training
Isn't it ironic that so many people want great looking ripped Abs, but so few actually have them? Even the ones that work hard at their Abs training slave away with crunch after crunch with not much to show for it...and usually a bad, aching back! Besides the good looks, a strong abdominal region provides core stability and balance as well as absorbing shock and redirecting pressure to protect your joints...

Arms Workout
The arms get a TON of attention from people who lift weights, but much too often the approach to training the arms is incorrect. Men are obsessed with big loaded guns, while women love to have that shapely, slender look to their arms. So Men will often curl away for hours while women tend to focus on very high reps. The truth is, proper arm development requires a solid, balanced routine, and what you're about to...

Back Workout
If you want your physique to have a nice V-taper, a great sideview and a great rearview, developing your back muscles is super critical! Whether man or woman, a nice back can round out your total body appearance to look much better. Since the back is a HUGE muscle, its important to know the different segments of it, how each segment functions, and the best ways to train them for...

Chest Workout
Developing your chest to its full potential can make you appear strong, powerful and well-built. Even for women, good chest development(without the bulk) can seriously make them look more fit and well-balanced. To properly develop this large muscle group, you gotta focus on it from top to bottom, side to side, inside and out. Typically, having a strong chest means that your front deltoids(shoulders) and tricep muscles...

Shoulder Workout
Are you ready to put the weight of the world on your shoulders? Ok, maybe not the weight of the world, but if you want to develop nice delts, you gotta be ready to get the best shoulder workout and train them hard. One of the most prominent, impressive muscles on the body, the shoulders are probably the single most important region in a man's physique, and important for women as well if they want a lean, in-shape look...

Forearm Workout
If you're looking to balance out your physique and put the finishing touches to it, a nice pair of forearms can complete the look of your arms and separate you from other lifters who pay any attention to the finer details. Besides the looks, the other major benefit of developing your forearms is improving your grip strength and helping you excel in major lifts that work the bigger muscle groups. Overall, this will help you get stronger and develop more...

Bicep Workout
The Bicep muscle gets a lot of love from people who love to "flex & show" it off...as a way to prove their hard work and time spent in the gym. Its not secret, guys want them huge & powerful with a nice peak...and preferably a vein or two running through! Women, on the other hand, want a more "toned" and shapely look, a slight peak to their biceps without having a thick appearance. There are basically 2 broad approaches to training the biceps...

Tricep Workout
Why is it that the Triceps are neglected & overlooked when compared to their opposite, the biceps? Although the biceps are a flashy muscle, the Tricep muscle contributes most to upper arm size...and shape. Infact, for the ladies, working the triceps can be an instant way to get those nice toned arms. The triceps need a significant amount of attention, from a variety of exercises from different angles, in order to achieve the full shape...

Lats Workout
Hailed as the mighty "wings", the lattissimus dorsi, known as the Lats, are a large muscle group that enhance the V-Taper on a man's physique, while adding shape to a woman's physique as well. Many lifters make the mistake of largely ignoring this muscle group, because the back is not what you typically see when you stare in front of the mirror. However, people often see you from side & rear angles, so not having...

Full Upper Body Workouts
There aren't too many things more impressive than a well-rounded upper body displaying a nice set of arms, round shoulders, defined chest and a good back...whether you're male or female, adding muscle in just the right places and reshaping your upper body can make you look like a celebrity with or without clothes on...

Lower Body

Quadricep Workout
The quadriceps are a huge muscle group that can dramatically enhance the appearance of the lower body if they are shaped and proportioned correctly. Many lower body exercises directly emphasize the quads, as do simple activities like jogging and running. The biggest mistake guys make is to prioritize their upper body so much that the legs start to look skinny and out of place. Women also make the mistake of...

Hamstring Workout
Always an under-rated muscle group, the Hamstrings are essential in giving your thighs a balanced, better look from a variety of angles...after all, the way you fill your pants and the shape of your legs is three dimensional, so ignoring a muscle group as large as the hamstrings is like ignoring half of your thighs! Not only is this region important for a well balanced look, its also the darling of athletic performance and functional...

Glute Workout
Targeting and reshaping the glutes is important for both men and women. For Women, the main goal is to lift, firm & tighten the glutes, while for Men, its to round out their lower body by adding more muscle to their hips. Aside from the visual appeal, the glutes are critical in athletic performance as well as in providing support for everyday activities. In addition to strengthening them, proper mobility and flexibility in the hips...

Calves Workout
The calves are a stubborn, difficult muscle group to develop because your genetics play a large role in how they're shaped...and how well they grow. But don't let that be an excuse, because with the right type of training, you can atleast maximize your calves to their genetic potential, which is probably higher than you think. Yes, it'll take harder, more consistent work to see the fruits of your labor, but the reward is well worth it. Many lifters have...

Full Lower Body Workouts
Its strange how the upper body takes most of the glory in the gym, even though weak & unshapely legs look even worst on a person with a well developed upper body! Whether its toothpick legs or fat thighs, an unbalanced lower body clearly makes people look unfit and out of shape. Whether man or woman, looking to tone up or add muscle, the lower body workouts & exercises on this page will help you reach your goals faster...

 

Upper: Abs | ArmsBack | Chest | Shoulders | Forearms | Biceps | Triceps | Lats | Full Upper
Lower: Quadriceps | Hamstring | Glutes | Calves | Full Lower