What is a bodybuilding program?

A bodybuilding program is a workout routine that emphasizes muscle growth (i.e. muscular hypertrophy ) in the athlete. In contrast, a powerlifting program is designed with the goal of increasing an athlete’s one rep max in the squat, bench press, and deadlift.

What is a good bodybuilding program for beginners?

Two good bodybuilding programs for beginners include the All Pro Simple Beginners Routine and the Fierce 5 Program .

Will I get stronger running a bodybuilding program?

If you are currently untrained, yes, running a bodybuilding program will increase your overall strength. If you measure strength based on one rep max or weight lifted in the 3 to 5 rep range, then no, a bodybuilding program will not likely increase your strength. They can, however, improve your work capacity, which can later lead to strength improvements.

Will I lose weight running a bodybuilding program?

Weight loss is predicated upon burning more calories than the amount consumed over time. Any exercise program can assist with burning calories, but the other critical component of this equation is diet. If you eat enough, you can gain weight while running a lifting program. Use a TDEE calculator and calorie tracker to help meet your weight loss goals.

Best Bodybuilding Routines

About Bodybuilding Workouts

A bodybuilding program is designed to induce hypertrophy in the athlete's muscle, stimulating muscular growth. This is often done by exercising each body part approximately twice per week in a "splits" that target certain groups of muscle per training session.

Except in the case of the big 3 compound movements, bodybuilding routines rarely focus on working off of a percentage of a lifter's one rep max because they include so many accessory movements where a 1RM isn't always helpful. Instead, the number of sets, amount of rest in between sets, and rep ranges are often manipulated to induce hypertrophy. Of course, the weight lifted helps achieve this goal too.

Related: Also check out Lift Vault's powerbuilding programs, which also focus on inducing hypertrophy in the lifter. They also combine some strength training and powerlifting elements.

Questions? Ask the Forum

Head over to the Lift Vault forum to ask the community and connect with other lifters.

Want more? Search the Lift Vault Program Library

Search the Lift Vault Program Library to find the exact program you're looking for based on many criteria (e.g. experience level, days per week, and much more).

The latest bodybuilding & hypertrophy programs are available below.

Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine

Last updated April 18, 2020
Experience level: Advanced, Intermediate
Weeks: 10
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No

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Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. It runs for 3 blocks spread across 10 weeks, each week comprised of two upper body training days, two lower body training days, and two isolation exercise + abs training days. [Read more…]

Joe Delaney 5 Day Full Body Split Spreadsheet

Last updated April 18, 2020
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Joe Delaney’s 5 day full body split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. This workout was birthed from Joey D’s personal training experience with different workout splits and represents how he has been training as of January 2020. [Read more…]

5 Day Body Part Split Workout (4 Week Mesocycle)

Last updated April 18, 2020
Experience level: Advanced, Intermediate
Weeks: 4
Powerlifting meet prep program: No
Program goal: Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Program Overview

This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]

Dexter Jackson Workout Routine Spreadsheet

Last updated April 18, 2020
Experience level: Advanced, Intermediate
Weeks: Indefinite
Powerlifting meet prep program: No
Program goal: Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Dexter Jackson’s workout routine is a four day body part split focused on developing maximum muscular hypertrophy. It uses 3 to 4 sets per exercise, often increasing the weight for each set. The routine programs anywhere from 5 to 8 different exercise movements per training session. [Read more…]

Dorian Yates Workout Routine [1987-1992] Spreadsheet

Last updated September 29, 2020
Experience level: Advanced
Weeks: 6
Powerlifting meet prep program: No
Program goal: Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. [Read more…]

Golden Six Arnold Schwarzenegger Workout Routine

Last updated April 18, 2020
Experience level: Beginner, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy
Uses 1RM Percentage(%):No

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Arnold Schwarzenegger’s workout routine known as “Golden Six” is a 3 day beginner bodybuilding routine that can be run indefinitely. It was used in the early days of Schwarzenegger’s training before he started higher volume training programs. [Read more…]

Vince Gironda 8×8 + 6×6 Workout Routine Spreadsheets

Last updated April 27, 2020
Experience level: Advanced, Intermediate
Weeks: Indefinite
Powerlifting meet prep program: No
Program goal: Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Vince Gironda’s 8×8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. It is a high volume, old school bodybuilding programs that have become the stuff of legend. The related 6×6 workout routine is an intermediate version of the same program.

I will be sharing spreadsheets for a few different variations of Vince Gironda’s workout routines, along with links where you can do some additional reading. [Read more…]