Create a bodybuilding program: TOP 6 routines

This very complete article will guide you to create the best bodybuilding program for you. Not for Pierre, Paul or Jacques. Unless it's one of your first names 😉

Because you have to put an end to all those unsuitable programs that waste your time.

Are you tired of screwing up?

You will never get there. You may sweat several times a week, nothing to do...

You don't lose weight. You are not gaining muscle bulk.

WHAT SLAB…

And that's not about to change.

You know why ? You were told nonsense and so you did anything. Myself, I did anything for many years with messages like:

  • “Buy this material”
  • “Subscribe to this gym”
  • "Do like this, don't do like that"
SmartWorkout Elite

How professionals cheat on you

Even pros say nonsense on bodybuilding sites or in magazines.

Why ?

Because they are disconnected from the reality of 99 % people who do amateur bodybuilding or fitness. Unlike them, you don't live in a gym or gym from January 1 to December 31.

How much free time do you have to apply their methods?

Certainly not enough to be in a gym every day.

How much protein powder, BCAA, or L-Carnitine are you able to ingest per day to achieve the results they tell you about?

Can you even afford them?

Not sure.

And I'm not even talking about steroids and other growth hormones (unless you're friends with Sylvester Stallone).

Let's reframe things, shall we?

By the way, if you are looking for a hormonal bodybuilder look, change your blog. You are in the wrong place. I am talking to you about the best possible results in a natural way.

I'm not telling you to give up on all supplements like protein, but don't obsess over them. You can already get great results by consuming what you need in your diet. Even if it means intelligently integrating supplements into your diet when necessary.

But we'll talk about that another day...

If you want to start losing weight, read the article on the importance of calories.

For now, you need to focus your attention on a workout routine or an effective bodybuilding program.

Why ?

  1. To stop doing anything, haphazardly
  2. To create an adapted program
  3. To quickly get the results you want

Indeed, creating the weekly training program that suits you is an essential step in achieving your goals.

Adjustable dumbbells 24kg

Not easy to create your bodybuilding program

What complicates your job quite a bit is that there are many ways to make a strength training program.

You even have so many possible choices that your head could explode (remember the very philosophical movie “Mars Attack”).

How to find you there?

If you haven't already, start by determining your training family by reading the article on how to determine the goal of your program so as not to waste time.

Are you part of the "APPEARANCE", "PERFORMANCE" or "HEALTH" family? Do you know where to stand? GOOD.

Now…

Focus on the really important aspects

Yes, there is no point in creating a gas plant for your sessions. You just have to focus on what will make the difference for you. That's what you're going to find out now...

The 3 keys to creating the best bodybuilding program

3 keys to creating a perfect bodybuilding program

You can easily narrow down the training opportunities available to you.

How ?

By focusing on the following 3 key factors:

  1. Your program should stick to your ideal training pace. This should precisely match the training frequency that is BEST for you. The one that allows you to achieve your goals based on your current level. In other words, do you need to exercise each muscle group 1 time, 2 times or 3 times a week ?
  2. Your schedule should reflect your weekly schedule. Yes, what's the point of having laid the training of the century if you can't follow it? How many times a week can you train? 2 times ? 3 times ? Four times ? Any further ? Are there days when you absolutely cannot do a session ? Do you have to have your weekend totally free, or on the contrary, can you only train on weekends?
  3. Your strength training program must adapt to your preferences and needs. It's true that your pace and schedule are more important than anything else. Still, you need to have fun and make sure you're doing what's best for you.
ALSO READ:  Tabata interval training: 20 minutes to change

Once you understand the importance of these 3 essential factors, you can eliminate all unnecessary programs for you.

You will see that there are not that many possibilities left…

Next step

The best thing to do now is to list the weekly workout routines which are considered the best.

You will then choose the one that seems BEST FOR YOU, taking into account the points discussed previously.

It is good for you ? Let's go...

Muscle gain with elastics

1. Program: 3 days of Full Body

If you are not strong in English, full-body means "whole body".

In everyday French, this means that you are going to work all the muscles of the body at each session. This is the opposite of what is called a “split routine”.

Here is a sample 3-day Full Body program:

  1. Monday : Full body session
  2. Tuesday : Rest
  3. Wednesday : Full body session
  4. Thusday : Rest
  5. Friday : Full body session
  6. Saturday : Rest
  7. Sunday : Rest

Weekly program: In this program, you will perform 3 Full Body sessions per week. It is important to keep at least a day of rest between each session.

Muscle frequency: Each muscle or muscle group works every 2 or 3 days, making it a high frequency routine.

Particularly suitable for: Beginners, whatever their goal. This routine can also be used by intermediate or expert level athletes whose main objective is to increase their strength or improve their performance.

Note : It is this type of routine that allowed me to get back on my feet 2 years ago.

2. Program: 2 days of Full Body

You can set up your routine as follows:

  1. Monday : Full body session
  2. Tuesday : Rest
  3. Wednesday : Rest
  4. Thusday : Full body session
  5. Friday : Rest
  6. Saturday : Rest
  7. Sunday : Rest

Weekly program: In this program, you will perform only 2 Full Body sessions per week. The ideal is to keep 2 or 3 days of rest between each session.

Muscle frequency: Each muscle or muscle group works every 3 or 4 days, making it a moderate frequency routine. 

Particularly suitable for: Those who can only train twice a week or those who practice another sport during the week. 

3. Program: 4 days of split routine

Look at this example routine split over 4 days:

  1. Monday : Upper body session
  2. Tuesday : Lower body session
  3. Wednesday : Rest
  4. Thusday : Upper body session
  5. Friday : Lower body session
  6. Saturday : Rest
  7. Sunday : Rest

Weekly program: This program includes 4 sessions per week, 2 for the muscles of the bust, 2 for the legs and the abdominals.

Muscle frequency: Each muscle or muscle group is worked every 3 or 4 days, making it a moderate frequency routine.

Particularly suitable for: Most people can find their account in this routine, especially those of intermediate or expert level whatever their objective. They will be able to gain muscle, become more toned, increase their performance, lose weight, etc.

Note : This is the routine I currently use. You may not care, but as I am the editor of this blog, I write what I want 😀

ALSO READ:  12 best kettlebell exercises to build muscle at home

4. Program: 3 days of split routine

A routine split over 3 days must be established over 2 weeks to be perfectly balanced:

Week 1

  1. Monday : Upper body session
  2. Tuesday : Rest
  3. Wednesday : Lower body session
  4. Thusday : Rest
  5. Friday : Upper body session
  6. Saturday : Rest
  7. Sunday : Rest

Week 2

  1. Monday : Lower body session
  2. Tuesday : Rest
  3. Wednesday : Upper body session
  4. Thusday : Rest
  5. Friday : Lower body session
  6. Saturday : Rest
  7. Sunday : Rest

Weekly program: This consists of 3 sessions per week on the principle of training every 2 days, except on weekends. Its particularity is to alternate the upper and lower body in a balanced way over 2 weeks, and not just one. But it works just fine that way.

Muscle frequency: Each muscle or muscle group is worked every 4-5 days, making this a moderate frequency routine.

Particularly suitable for: Most people can find their account in this routine, especially those of intermediate or expert level whatever their objective. They will be able to gain muscle, become more toned, increase their performance, lose weight, etc.

Note : It's just a slightly lighter version than the previous 4 day version, with much the same results. It is especially suitable for those who can only train 3 times a week due to their schedule, or for those for whom this frequency works better. This may be your case if you are over 40 or 50, and your need for recovery time is greater.

5. Program: Split Routine Push/Pull/Legs

No doubt you widened your eyes when you saw the subtitle.

What is this routine?

best bodybuilding program - questions

This is a breakdown by muscle groups over 5 days:

Week 1

  1. Monday : Chest + Shoulders + Triceps
  2. Tuesday : Back + Biceps
  3. Wednesday: Rest
  4. Thusday : Legs + Abs
  5. Friday: Rest
  6. Saturday : Chest + Shoulders + Triceps
  7. Sunday : Back + Biceps

Week 2

  1. Monday: Rest
  2. Tuesday : Legs + Abs
  3. Wednesday: Rest
  4. Thusday : Chest + Shoulders + Triceps
  5. Friday : Back + Biceps
  6. Saturday: Rest
  7. Sunday : Legs + Abs

Weekly program: This program offers 4 or 5 sessions per week. In fact, if you look closely, you'll find that it's actually a 5-day breakdown. Your program will only return to its starting point every 5 weeks. 

Muscle frequency: Each muscle or muscle group is worked every 5 days, making it a moderate frequency routine.

Particularly suitable for: Anyone at an intermediate or expert level, whatever their goal. They will be able to gain muscle, become more toned, increase their performance, lose weight, etc.

Note : Unlike other routines, this one will require you to switch workout days each week. It therefore requires a lot of flexibility in your schedule.

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6. Program: Push/Pull split routine

This routine is simpler in principle than the previous one.

Here is a distribution model:

Week 1

  1. Monday : Pectorals + Shoulders + Triceps + Quadriceps + Calves
  2. Tuesday: Rest
  3. Wednesday : Back + Biceps + Hamstrings + Abs
  4. Thursday: Rest
  5. Friday : Pectorals + Shoulders + Triceps + Quadriceps + Calves
  6. Saturday: Rest
  7. Sunday: Rest

Week 2

  1. Monday : Back + Biceps + Hamstrings + Abs
  2. Tuesday: Rest
  3. Wednesday : Pectorals + Shoulders + Triceps + Quadriceps + Calves
  4. Thursday: Rest
  5. Friday : Back + Biceps + Hamstrings + Abs
  6. Saturday: Rest
  7. Sunday: Rest

Weekly program: This consists of 3 sessions per week on the principle of training every 2 days, except on weekends. He alternates the days on which the pushing movements are worked with those on which the pulling movements are performed. Hence its name Push/Pull split routine.

ALSO READ:  Know your type of morphology to have results

Muscle frequency: Each muscle or muscle group is worked every 4-5 days, making this a moderate frequency routine.

Particularly suitable for: Anyone at an intermediate or expert level, whatever their goal. They will be able to gain muscle, become more toned, increase their performance, lose weight, etc.

Note : It is generally a version in 3 sessions per week of the previous one. The main difference is that the session dedicated to the legs is removed to be divided (or split) into pushing and pulling movements. Abdominal exercises are associated with the hamstrings (back of the thighs also called biceps femoris).

For some people, having only one day of rest between the session for the quadriceps (front of the thighs) and that for the hamstrings (back of the thighs) can pose a problem in terms of recovery. To be checked in your case.

Ken Coaching muscle gain

Recommendations for creating your program

Frankly, all of the routines described above have their strengths in creating an effective bodybuilding program.

They will work to achieve almost any of your goals as long as you do everything right (training intensity and volume, diet, rest, etc.).

However, I remind you that you should not just look for what works.

You need to choose the program that works BEST FOR YOU.

Which one corresponds to your schedule, to your preferences, to your needs, to your current level and to your goals ?

So, here are some of my recommendations as to which routine I think is best for you:

  • If you are a beginner: The answer is quite simple, whatever your goal. This is N°1: 3 days of Full-Body. If your schedule allows it, do not hesitate to choose this formula, even if it means changing the days, while taking care to keep at least 1 day of rest between 2 sessions.
  • If you are intermediate or expert and your main goal is to increase your strength or improve your performance: Take routine N°3 consisting of 4 days of Upper/Lower body split routine or N°1: 3 days of Full-Body.
  • If you are intermediate or expert level and your main goal is related to your appearance: Choose N°3 or N°4 (3 or 4 days Upper/Lower body split routine). Another great choice would be the #5 Split Push/Pull/Legs routine, but only if you have a fairly flexible schedule.

And now ?

Through these 5 articles, you have already done a hell of a job of eliminating what is of no use to you since you started training. If you haven't started yet, then you've already saved yourself a lot of mistakes common to beginners of all stripes.

What is the next step ?

To create a bodybuilding program devilishly effective, you must now determine what you are going to do during your sessions.

How intense should your workouts be?

And so, how many reps should you do per exercise?

This is exactly what we will see in the article devoted to the intensity of your weight training sessions.

NOTE : This article is the 5th in a complete and free guide that will help you create the best possible fitness or bodybuilding program for you. You will be able to achieve exactly the goals you have set for yourself.

Leave a message in the comments area below to share your experience or ask your questions. THANK YOU !

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12 réflexions sur “Créer un programme de musculation : TOP 6 des routines”

  1. I'm looking for a program of one muscle group per day for 5 workouts per week but I can't find it on your site

    Thank you

    1. Hello,

      No, you won't find it elsewhere since it's not a training formula that I recommend. Only pro bodybuilders can possibly be interested in this kind of program, but not ordinary mortals 😉

      For most people, working each muscle group just once a day doesn't do much except to maintain muscle tone. If this is your case, just select the exercises of the muscle groups you want to work on the same day.

      Here is an example :
      MONDAY: Pectorals / Triceps
      TUESDAY: Quadriceps / Hamstrings
      WEDNESDAY: Back / Biceps
      THURSDAY: Calves / Shoulders
      FRIDAY: Lower back / Abs

      This is of course only one example.

  2. good evening

    very rewarding, I want to ask to find exos to do at home
    Only having a pull-up bar and 2 dumbbells.. I'm looking for a routine but I don't know the order of the muscle groups
    Thank you for your reply

    1. Stéphane - Sport At Home

      Hello Fabrice,

      Ah, if I had a team of 30 people, I would gladly make programs for each reader, because I am often asked to do so. But I'm alone with 2 arms and half a brain 😉
      I plan to create programs suitable for many different profiles, but it's a lot of work, and I probably won't be able to do it entirely for free.

      However, you can take inspiration from this article with a muscle building program. It is made primarily for elastic bands, but the principles are totally the same with dumbbells. Plus, I'm talking about the pull-up bar. You can also read this article dedicated to pull-ups.

  3. Hello Stefan!

    Thank you for these tips that I found very useful to build a suitable program. However, being a girl, I would like to intensify my bodybuilding program on the legs and glutes and less on the shoulders and the back, for example. As a beginner, I chose to do 3 sessions per week and therefore normally do 2 exercises per muscle group with 3 sets each time. Is it possible to do, for example, rather 3 exercises per session for the legs-glutes in order to intensify this muscle group and rather only 1 exercise per session for the muscle groups that I want to work less? Otherwise how to accentuate the work of these areas?

    Thanks in advance !
    Agatha

    1. Hello Agatha,

      You can actually do it that way. It is quite possible to increase the number of sets for the legs, and even to add different exercises.

      Other possibilities:

      You can also keep the same number of sets, but work with more difficult resistances or loads to increase your muscle volume with shorter sets (8 repetitions max).

      Conversely, for the shoulders and back, you also have the option of keeping the same number of sets, but working less hard with longer sets (20 reps). This way, you will promote endurance instead of volume.

      It's up to you to adapt your program according to your feelings and your results. Good training !

  4. Hello,
    First of all, thank you for your very informative and well-written blog.
    I was able to glean a lot of information there with the aim of establishing a bodybuilding program for my 15.5 year old son and for me 45 years old. Two different programs according to our objectives and our ages.
    But after reading your article top 6 routines, I wonder about the order of execution of the exercises.
    For example, for a full body program, should it be better to start with the pecs then chain back, shoulders, triceps, biceps, legs and finish with the abs?
    Same question for a separate upper body and lower body program.
    Thanks for your help.
    Best regards

    1. Yes, Frédéric, your sequence in full body is coherent, and it is important that the abs are last. The pecs and the back must be first, since their training will also work the arms.
      But there are many ways to do full body.

      Are you going to opt for a classic weight training session during which you will complete 3 or 4 sets of an exercise before moving on to another? In this case, you will finish the pecs before starting the back, etc. You will easily devote 1h30 to it.
      Do you prefer to do HIIT Tabata to also promote fat loss while doing shorter sessions? In this case, you will chain in a superset (15 minutes) an exercise for the pecs with an exercise for the back, then one for the shoulders with little or no rest. Then you will group the triceps and biceps in another superset (about 10 minutes). Then 10 minutes for the various leg exercises, to finish with 10 minutes of abs. Your session will not exceed 45 minutes, but it will be intense.

      If you do upper body/lower body sessions, it's exactly the same distribution. Except that you save the legs/abs session for another day. You can also decide to do the abs at the end of each session and proceed as follows:
      Monday: Pecs Back Triceps Biceps Abs
      Tuesday: Legs Shoulders Abs
      Wednesday: Rest
      Thursday: Pecs Back Triceps Biceps Abs
      Friday: Legs Shoulders Abs

      In this case, each session should last about 30 minutes in HIIT Tabata. This is the kind of formula that I find most effective.

      I hope this will help you establish your program.

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