Building a Solid Upper Body and Lower Body Bodybuilding Gym Workout Foundation

Day 1: Monday - Upper Body Strength

Bench Press: 4 sets x 8 reps
Bent Rows: 4 sets x 8 reps
Overhead Press: 3 sets x 10 reps
Lat pulldown: 3 sets x 10 reps
Triceps Dips: 3 sets x 10 reps
Bicep Curl: 3 sets x 10 reps

Technique: Focus on controlled, full-range movements for each exercise, maintaining proper form.

Workout Duration: About 60-75 minutes.

Rest Period: Rest for 60-90 seconds between each set.

Hydration: Drink water before, during (small sips) and after your workout to stay hydrated.

Here is a comprehensive list of upper body strength exercises commonly used to develop upper body strength for gym workouts up to my knowledge:

Bench Press (Flat, Incline, Decline)
Overhead Press (Barbell, Dumbbell)
Pull-ups (Wide Grip, Narrow Grip, Chin-ups)
Bent Over Rows (Barbell, Dumbbell)
Lat Pulldowns
Push-ups (Standard, Wide Grip, Close Grip)
Dips
Chest Fly (Dumbbell, Machine)
Shoulder Press (Machine, Dumbbell)
Dumbbell Shoulder Lateral Raises
Barbell Curl
Dumbbell Curl (Hammer Curl, Concentration Curl)
Triceps Dips (Parallel Bar Dips)
Triceps Extensions (Skull Crushers, Triceps Kickbacks)
Triceps Pushdowns
Cable Crossovers
Machine Chest Press
Seated Rows
Arnold Press
Upright Rows
Chest Supported Rows
Close-Grip Bench Press
Cable Rows (Low and High)
Reverse Fly (Dumbbell, Machine)
Inverted Row (Bodyweight Row)
Face Pulls
Dumbbell Pullover
Plank Variations (Standard Plank, Side Plank, Plank with Shoulder Taps)

Routine Upper body Workouts as follows:

Day 1: Push (chest, shoulders, triceps)

Bench Press (Flat): 4 sets x 8-10 reps
Overhead press (barbell or dumbbell): 4 sets x 8-10 reps
Chest fly (dumbbell or machine): 3 sets x 10-12 reps
Triceps Dips (Parallel Bar Dips): 3 sets x 10-12 reps
Push-ups (standard, wide grip, close grip): 3 sets x max reps (rotating grip)
Machine Chest Press: 3 sets x 10-12 reps
Triceps Pushdown: 3 sets x 10-12 reps
Arnold Press: 3 sets x 10-12 reps

Day 2: Stretch (back, biceps)

Pull-ups (wide grip, narrow grip, chin-ups): 4 sets x max reps (rotate grips)
Bent Rows (Barbell or Dumbbell): 4 sets x 8-10 reps
Lat pulldowns: 3 sets x 10-12 reps
Seated Rows: 3 sets x 10-12 reps
Barbell curls: 3 sets x 10-12 reps
Dumbbell curls (hammer curls, concentration curls): 3 sets x 10-12 reps
Upright Rows: 3 sets x 10-12 reps
Reverse fly (dumbbell or machine): 3 sets x 10-12 reps
Core exercises (can be done on both days or separately)
Plank Variations (Standard Plank, Side Plank, Plank with Shoulder Tap): 3 sets, holding each plank for 30-45 seconds
Dumbbell pullover: 3 sets x 10-12 reps
Face Pulls: 3 sets x 12-15 reps
Inverted Row (Bodyweight Row): 3 sets x 10-12 reps

Remember to adjust the weight and repetitions based on your fitness level and gradually increase the intensity as you progress. Also, make sure you have proper rest between sets and stay hydrated during your workout.

Incorporating a mix of these exercises into your upper body workout routine will help target various muscle groups in the upper body, promoting overall strength and muscle development. Always prioritize proper form, gradual progression, and a balanced approach to achieve optimal results. Additionally, consult a fitness professional for personalized guidance and workout plans tailored to your fitness level and goals.

Day 2: Tuesday - Cardio and Core

30 minutes of brisk walking or jogging
Planks: 4 sets x 30 seconds
Russian Twist: Three sets x twinter reps
Bicycle Crunches: 3 sets x 20 repetitions
Leg raises: 3 sets x 15 reps

Technique: Engage your core muscles in each movement by ensuring proper breathing during cardio.

Workout duration: 45-60 minutes of cardio, followed by 15-20 minutes of core exercise.

Rest Periods: Minimal rest between core exercises for a seamless workout.

Hydration: Drink water before, during and after your workout to maintain hydration levels.

Here's a comprehensive list of core and midsection exercises commonly used to develop core strength and abs for gym workouts up to my knowledge:

Planks:

Standard Plank
Side Plank
Plank with Shoulder Taps
Plank to Push-up Position
Plank with Leg Lifts

Crunches:

Standard Crunches
Bicycle Crunches
Reverse Crunches

Russian Twists

Leg Raises:

Hanging Leg Raises
lying Leg Raises

Flutter Kicks

Sit-ups:

Standard Sit-ups
Decline Sit-ups
Weighted Sit-ups

Ab Rollouts:

Ab Rollouts with an Ab Wheel
Stability Ball Rollouts

Woodchoppers:

High-to-Low Woodchoppers
Low-to-High Woodchoppers
Mountain Climbers
Cable Crunches
Russian Twists
Hanging Knee Raises
Medicine Ball Slams
Torso Rotations
Pallof Press
Windshield Wipers
Captain's Chair Leg Raises
Dead Bug Exercise
Bicycle Crunches
Scissor Kicks
V-ups
Spiderman Planks
Lying Windshield Wipers
Saxon Side Bends
Abdominal Vacuum

Incorporating a mix of these exercises into your core and midsection workout routine will help target various muscle groups in the core and midsection, promoting overall strength and muscle development. Always prioritize proper form, gradual progression, and a balanced approach to achieve optimal results. Additionally, consult a fitness professional for personalized guidance and workout plans tailored to your fitness level and goals.

Day 3: Wednesday - Lower body energy

Squats: 4 sets x 8 repetitions
Deadlift: 4 sets x 8 reps
Lunges: Three sets x Ten or Twelve reps (for each leg)
Leg press: 3 sets x 10 reps
Calf Raises: 3 sets x 15 reps

Technique: Focus on proper squat and deadlift form to prevent injury; Maintain a neutral spine and engage your core.

Workout Duration: About 60-75 minutes.

Rest Period: Rest for 60-90 seconds between each set.

Hydration: Drink water before, during (small sips) and after your workout to stay hydrated.

Here's a comprehensive list of lower body strength exercises commonly used to develop lower body strength for gym workouts up to my knowledge:

Squats (Back Squats, Front Squats, Goblet Squats)
Deadlifts (Conventional, Sumo, Romanian)
Lunges (Forward Lunges, Reverse Lunges, Walking Lunges)
Leg Press (Machine, Hack Squat)
Bulgarian Split Squats
Hamstring Curls (Seated, Lying, Standing)
Calf Raises (Standing, Seated)
Box Jumps
Step-ups
Glute Bridges
Hip Thrusts
Romanian Deadlifts
Leg Extensions
Good Mornings
Stiff-Legged Deadlifts
Leg Curl (Seated, Lying)
Sumo Squats
Wall Sits
Farmer's Walk
Cable Kickbacks
Side Lunges
Smith Machine Squats
Sled Push or Pull
Quadruped Leg Lifts
Abductor and Adductor Machine

Similarly for the lower body workout is as follows:

Workout Split:

We'll split the lower body workout into two days: a "squat and deadlift" day and a "squat and isolation" day.

Day 1: Focus on squats and deadlifts

Back Squats: 4 sets x 8-10 reps
Deadlift (conventional or sumo): 4 sets x 8-10 reps
Front Squats: 3 sets x 8-10 reps
Romanian Deadlift: 3 sets x 8-10 reps
Leg press (machine or hack squat): 3 sets x 10-12 reps
Bulgarian Split Squats: 3 sets x 10-12 reps per leg
Calf Raises (Standing): 3 sets x 15-20 reps
Box Jump: 3 sets x 10 reps

Day 2: Contingency and isolation focus

Lunges (forward, reverse, walking): 4 sets x 10-12 reps per leg
Hamstring curls (sitting, lying down, standing): 4 sets x 10-12 reps
Leg Extension: 3 sets x 10-12 reps
Leg curls (seated, lying down): 3 sets x 10-12 reps
Glute Bridge: 3 sets x 15-20 reps
Hip Thrusts: 3 sets x 15-20 reps
Cable Kickbacks: 3 sets x 12-15 reps per leg
Calf Raises (Sitting): 3 sets x 15-20 reps
Additional exercises (optional for both days):
Step-up: 3 sets x 10-12 reps per leg
Good Morning: 3 sets x 10-12 reps
Stiff Leg Deadlift: 3 sets x 10-12 reps
Sumo Squats: 3 sets x 10-12 reps
Wall Sit: 3 sets, hold for 30-45 seconds
Side lunges: 3 sets x 10-12 reps per leg
Farmer's walk: 3 sets, walking 30-40 meters
Quad leg lifts: 3 sets x 15-20 reps per leg
Abductor and adductor machine: 3 sets x 12-15 reps

Always start with a proper warm up and cool down after your workout. Adjust the weight and repetitions based on your fitness level and progress slowly over time. Get adequate rest between sets and stay hydrated throughout your workout.

Incorporating a variety of these exercises into your lower body workout routine will help target different muscle groups in the lower body, promoting overall lower body strength and muscle development. Always prioritize proper form, gradual progression, and a balanced approach to achieve optimal results. Additionally, consult a fitness professional for personalized guidance and workout plans tailored to your fitness level and goals.

Day 4: Thursday – Active recovery and flexibility

Yoga or stretching for 30-40 minutes
Light walking or cycling for 30 minutes

Technique: Incorporate deep stretches and yoga poses to aid flexibility and muscle recovery.

Workout Duration: 30-40 minutes of active recovery exercise.

Rest Periods: Rest as needed between stretches and poses to ensure proper breathing and relaxation.

Hydration: Drink water throughout the day to aid recovery and maintain hydration.

Day 5: Friday - Full Body Circuit

Do each exercise for 45 seconds, then take a 15-second rest. Complete 3 rounds.

Jump squat
Highlighted above
Plank Jacks
Mountain climbers
Dumbbell lunges
Burpees

Strategy: Focus on maintaining good form in each exercise and maintain a steady pace during the circuit.

Workout Duration: 30-40 minutes.

Rest period: Rest for 20-30 seconds between each exercise; 60-90 seconds between each circuit.

Hydration: Take water breaks between circuits to stay hydrated.

Day 6: Saturday - Cardio and HIIT

High-intensity interval training (HIIT) for 20-25 minutes:
30 seconds of vigorous exercise (eg, sprinting, jumping jacks)
30 seconds of rest or low-intensity exercise (eg, walking in place)
Jump rope: 3 sets x 2 minutes
Cycle sprints: 4 sets x 30 seconds

Technique: During HIIT, give maximum effort during intense intervals while maintaining good form in each exercise.

Workout duration: 40-45 minutes (20-25 minutes of HIIT followed by 15-20 minutes of jump rope and sprints).

Rest periods: Rest for 30-60 seconds between each HIIT set.

Hydration: Hydrate (take small sips) before your workout to replenish fluids.

Day 7: Sunday - Rest and recovery

Rest and focus on recovery activities such as stretching, foam rolling, and adequate hydration.

You have to make sure to warm up and stretch before and cool down simultaneously before each workout to prevent injury. Also, adjust the weight and intensity based on your fitness level and gradually increase as you progress. Always listen to your body and modify exercises as needed. Consulting a fitness professional is recommended for a personalized workout plan.

Technique: Focus on relaxation, deep breathing and light stretching to aid recovery.

Workout Duration: Active recovery activities for 30-40 minutes.

Rest periods: Rest as needed during stretching and relaxation exercises.

Hydration: Drink water throughout the day to aid recovery and maintain hydration.

Always listen to your body, modify exercises as needed, and ensure proper hydration and nutrition to support your workout and recovery. Consult a fitness professional for personalized guidance and adjustments based on your fitness level and goals.

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