4 Day Bodybuilding Program (2020)

Lyle McDonald Generic Bulking Routine Spreadsheet

Last updated May 4, 2020
Experience level: Intermediate
Weeks: 6, 7, 8
Periodization: Block Periodization, Linear Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Mass, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):No

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Lyle McDonald’s generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0.5 to 1 pound per week. It can be run for 6 weeks to 8 weeks before a 2 week deload. [Read more…]

Shortcut to SIZE Reviews

Last updated April 23, 2020
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Mass
Uses RPE:No

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Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals. It is a 12 week bodybuilding program broken down into three 4 week phases. [Read more…]

10 Week Glute Hypertrophy Workout Program Spreadsheet

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

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A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound movements and targeted accessory movements to strengthen the full body, not just the glutes. [Read more…]

Lean Muscle Building Workout Plans

Last updated September 25, 2020
Experience level: Advanced, Beginner, Intermediate
Powerlifting meet prep program: No
Program goal: Bodybuilding, Hypertrophy

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Here are some of the best workout plans for building strong, lean muscle. These routines focus on high volume, which stimulates muscular hypertrophy in the athlete. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles. [Read more…]

Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet

Last updated April 18, 2020
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Linear Periodization, Wave Periodization
Powerlifting meet prep program: No
Program goal: Bodybuilding, Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No

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Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. Each week has four training days, with the recommended set up being Monday/Tuesday/Thursday/Friday. [Read more…]

5/3/1 BBB for Bodybuilding Spreadsheet

Last updated April 18, 2020
Experience level: Advanced, Intermediate
Weeks: 7
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes

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5/3/1 BBB for bodybuilding is an interpretation of Jim Wendler’s 5/3/1 BBB strength program that is focused on bodybuilding aesthetics and hypertrophy instead of raw strength.

It is run for 7 weeks per cycle with 4 training days per week. [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

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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…]