Bodybuilding

Build Muscle

9 weeks / 4 days per week

This is a template I've been using for at least 3 months with an emphasis on supersets. The fourth day looks a bit full on but there is a giant set built in. The main big lifts are bench and squat. With the leg press and leg curl I like to work up to a heavy set of 6 then do two reps of that heavy weight. The supersets can obviously be changed but this seems to work in a busy gym for me. Have fun and let me know of any improvements. This is just a template based on BBB Challenge and heavily modified!

Run Bodybuilding in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

Bodybuilding Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

1029

Avg Reps/Week

Days/Week

Average Intensity by Week

Reviews

0 reviews

Week 1

Exercise

Assistance

3 x 10 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

5 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 13 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 8 reps

Exercise

Assistance

3 x 12 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Supplemental

4 x 8 reps

Exercise

Assistance

4 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 13 reps

Exercise

Assistance

4 x 16 reps

Exercise

Assistance

3 x 14 reps

Week 2

Exercise

Assistance

3 x 10 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

5 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 13 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 8 reps

Exercise

Assistance

3 x 12 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Supplemental

4 x 8 reps

Exercise

Assistance

4 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 13 reps

Exercise

Assistance

4 x 16 reps

Exercise

Assistance

3 x 14 reps

Week 3

Exercise

Assistance

3 x 10 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

5 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 13 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 8 reps

Exercise

Assistance

3 x 12 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Supplemental

4 x 8 reps

Exercise

Assistance

4 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 13 reps

Exercise

Assistance

4 x 16 reps

Exercise

Assistance

3 x 14 reps

Week 4

Exercise

Assistance

4 x 10 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

5 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 13 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 8 reps

Exercise

Assistance

3 x 12 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Supplemental

4 x 8 reps

Exercise

Assistance

4 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 13 reps

Exercise

Assistance

4 x 16 reps

Exercise

Assistance

3 x 14 reps

Week 5

Exercise

Assistance

3 x 10 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

5 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 13 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 8 reps

Exercise

Assistance

3 x 12 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Supplemental

4 x 8 reps

Exercise

Assistance

4 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 13 reps

Exercise

Assistance

4 x 16 reps

Exercise

Assistance

3 x 14 reps

Week 6

Exercise

Assistance

3 x 10 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

5 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 13 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 8 reps

Exercise

Assistance

3 x 12 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Supplemental

4 x 8 reps

Exercise

Assistance

4 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 13 reps

Exercise

Assistance

4 x 16 reps

Exercise

Assistance

3 x 14 reps

Week 7

Exercise

Assistance

3 x 10 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

5 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 13 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 8 reps

Exercise

Assistance

3 x 12 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Supplemental

4 x 8 reps

Exercise

Assistance

4 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 13 reps

Exercise

Assistance

4 x 16 reps

Exercise

Assistance

3 x 14 reps

Week 8

Exercise

Assistance

3 x 10 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

5 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 13 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 8 reps

Exercise

Assistance

3 x 12 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Supplemental

4 x 8 reps

Exercise

Assistance

4 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 13 reps

Exercise

Assistance

4 x 16 reps

Exercise

Assistance

3 x 14 reps

Week 9

Exercise

Assistance

3 x 10 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

5 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 13 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 8 reps

Exercise

Assistance

3 x 12 reps

Exercise

Assistance

3 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 16 reps

Exercise

Supplemental

4 x 8 reps

Exercise

Assistance

4 x 10 reps

Exercise

Supplemental

3 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 13 reps

Exercise

Assistance

4 x 16 reps

Exercise

Assistance

3 x 14 reps

More templates like Bodybuilding

The Ferret Barbarian v3
Build Muscle
12 weeks / 4 days per week
Doom Slayer
Build Muscle
8 weeks / 6 days per week
PPL Full Days Monthly 1.2
Build Muscle
4 weeks / 3 days per week
Low Rep High Weight
Build Muscle
1 weeks / 5 days per week

Browse More Templates

All 531 TemplatesMore Build Muscle Programs4-Day ProgramsAll Templates

Frequently Asked Questions about Bodybuilding

How long is the Bodybuilding program?

The Bodybuilding program is 9 weeks long, with 4 training days per week.

What is the goal of Bodybuilding ?

The primary goal of Bodybuilding is to help you Build Muscle.

Who is Bodybuilding designed for?

Bodybuilding is designed for all lifters looking to Build Muscle.

How do I track Bodybuilding workouts?

You can track Bodybuilding workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

KeyLifts

Bodybuilding

Build Muscle

9 weeks / 4 days per week

Run Bodybuilding in the App

Bodybuilding Volume Overview

Reviews

0 reviews

Week 1

Day 1

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 2

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 3

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 4

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Week 2

Day 1

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 2

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 3

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 4

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Week 3

Day 1

Exercise

Exercise

Exercise