A Pro Bodybuilder’s Entire Routine, from Waking Up to Working Out | Allure
Split Routine: Pro bodybuilders often use a split routine to target different muscle groups on different days, allowing for more focused training and adequate recovery. Common splits include:
Push/Pull/Legs: This involves training pushing muscles (chest, shoulders, triceps) one day, pulling muscles (back, biceps) the next, and legs on the third.
Upper/Lower: Dividing the body into upper (chest, shoulders, back, arms) and lower (legs) body parts.
Bodypart Split: Training each major muscle group on a separate day (e.g., Monday: chest, Tuesday: back, Wednesday: legs, etc.).
High Volume and Intensity: Pro bodybuilders typically train with high volume (many sets and repetitions) and intensity (heavy weights) to stimulate muscle growth.
Compound Exercises: Exercises that work multiple muscle groups simultaneously are often prioritized, as they are efficient and help build overall strength and size. Examples include squats, deadlifts, bench presses, and rows.
Isolation Exercises: To target specific muscle groups, isolation exercises are also incorporated. Examples include bicep curls, tricep extensions, and calf raises.
Periodization: To avoid plateaus and continue making progress, pro bodybuilders often use periodization, which involves cycling through different training phases (e.g., strength phase, hypertrophy phase, cutting phase).
Supplementation: While not mandatory, many pro bodybuilders use supplements like protein powder, creatine, and pre-workout to support their training and recovery.
Example Workout:
Monday: Chest and Triceps
Bench press
Incline dumbbell press
Decline dumbbell press
Cable flyes
Overhead triceps extensions
Skull crushers
Tricep pushdowns
Tuesday: Back and Biceps
Deadlifts
Pull-ups
Bent-over rows
Lat pulldowns
Dumbbell curls
Hammer curls
Concentration curls
Wednesday: Legs
Squats
Leg press
Lunges
Hamstring curls
Calf raises
Remember: This is a general example, and a pro bodybuilder’s routine can vary significantly. It’s essential to listen to your body, adjust your routine as needed, and consult with a fitness professional for personalized guidance