Can Anyone Write Me Week Workout Plan Like 4 Times A Week For Body Building

How can I build a great lifting/workout routine to help me gain some muscle? I have access to a great gym 3–4 times a week. I’ve been told it’s best to focus on certain muscles in your body on specific days. What is a good workout schedule?

Building a great workout program doesn’t have to involve having a PhD in anatomy. The MOST important thing for the average joe is being consistent. Here are some sample workouts for you,For a beginner, keeping it simple is best. A lot of guys get intimidated by the millions of options out there, and then never actually start training because of paralysis analysis.I want you to avoid paralysis analysis, so I just decided to write out a few workouts for you right here.The 3 Time Per Week WorkoutYou can do this on any day of the week. Also, do this each day of the week.Squat (4 sets x 8–12 reps)Chin-up (4 sets x 8–12 reps)Dumbbell Bench Press (4 sets x 8–12 reps)Seated Hamstring Curl (3 sets x 8–12 reps)Cable Lateral Raise (4 sets x 12–15 reps)Yes, this would be considered a full body workout. For people who can only train three times a week, full body workouts are perfect.The 4 Time Per Week WorkoutWorkout A:Squat (3 sets x 8–12 reps)Chin-up (3 sets x 8–12 reps)Seated Hamstring Curl (3 sets x 8–12 reps)Dumbbell Bench Press (3 sets x 8–12 reps)Workout B:Cable Lateral Raise (3 sets x 8–12 reps)Standing Calve Raise (3 sets x 8–12 reps)Bayesian Curl (3 sets x 8–12 reps)Overhead Tricep Extension (3 sets x 8–12 reps)Rear Delt Cable Fly (3 sets x 8–12 reps)After you complete workout B, your next workout will be A. In other words, you’ll be doing each of these in rotating order.Also, make DAMN sure you’re getting stronger on each of these exercises over time. You can learn how to do that here → How to go From Beginner to Intermediate in Record TimeAnd that’s it! Simple, and straight to the point.If you’d like to learn how to make NEVER-ENDING progress at the gym, check out my FREE video series, →S#$t Guys Need to Know to Get Swole<—

How do I build my own bodybuilding workout plan?

To create a workout program you need to take three things into consideration and that is Volume, Frequency and Intensity.Volume being the number of exercises in one workout.Frequency being the number of times you train in one period. ( e.g. Week )Intensity are techniques and rep schemes you implement into the program. (e.g. Dropsets/supersets)You should also consider certain training philosophy (e.g. Focusing on the pump and time under tension), diet and supplement regimen to follow when creating a program.Below is a sample split:Monday: Arms/ShouldersTuesday: Legs/AbsWednesday: RestThursday: Back/ChestFriday: RestSaturday:Cardio/AbsSunday: RestWith regards to the sample split, you can see that each bodypart is trained once a week. Hence the frequency is moderate. You can then adjust the split according to your preference or availability to train, if you feel you need to hit a bodypart twice a week like arms, you can add it into one of the days. There is another part where you can add an exercise scheme or order. This determines your volume and intensity. As earlier you mentioned you would like to implement supersets into a workout the above split is a good example. As it is more beneficial to superset opposing muscles together. I also suggest you take a look at Arnold's split.Things to take note is if you have a lagging bodypart do always start the workout with it first. For you, you should always start arms at the start of your workout when you still have the most energy. Next, always have at least 48 hours of not hitting the same bodypart to allow it recover.Best of luck!

How many hours a week do bodybuilders workout?

Here are the workouts of 5 LEGENDARY BODYBUILDERS and how much time it may have taken them to get through them. Spoiler alert: it varies from person to person.Also, before we get started, these are workouts I found on the internet. So who knows how descriptive they are of what these bodybuilders ACTUALLY used to do in the gym. Take them with a grain of salt is what I’m saying.Arnold SchwarzeneggerBarbell Bench Press (5 sets)Barbell Incline Bench Press (5 sets)Dumbbell Flyes/ Dumbbell Pullovers (5 sets)Chin-up (5 sets)Bent OVer Barbell Row/ Dumbbell Row (5 sets)Hanging Leg Raise (5 sets)Doing a total of 30 sets with some rest in between each set would probably take Arnold around 2 hours to complete.Ronnie ColemanSquat (3 sets)Hack Squat (3 sets)Leg Extensions (3 sets)Standing Leg Curl (3 sets)Lying Leg Curl (3 sets)Seated Leg Curl (3 sets)Seated Calf Raise (3 sets)A total of 21 sets would probably take somewhere around 90 minutes.Frank ZaneAccording to Frank Zane, this is the “specific workout plan I used when training for Mr. Olympia between 1976 and 1983 to add muscle mass,” (The Growth Program, Then and Now - Frank Zane - Frank Zane - 3X Mr. Olympia)Deadlifts (6 sets)Rack Pulls (6 sets)T Bar Rows (3 sets)Front Pull-downs (3 sets)Dumbbell Row (3 sets)Concentration Curls (3 sets)Alternate Dumbbell Curls (3 sets)Incline Dumbbell Curl (3 sets)A total of 30 sets with rest between each set would probably take about 150 to 180 minutes (2 1/2 - 3 hours)Sergio OlivaSergio trained kind of how I currently train. I do multiple exercises in succession (kind of like circuit training). It saves time by allowing me to not rest during a workout. But, while I’m hitting one muscle, the others are resting.Bench Press and Chin-ups (7 sets)Dumbbell Flyes and Dips (5 sets)12 sets would probably tale about 45 minutes.Dorian YatesDecline Bench Press (3 sets)Incline Dumbbell Press (2 sets)Dumbbell Flyes (2 sets)Concentration Curls (2 sets)Barbell Curl (1 sets)10 sets would probably take less than 45 minutes.If you want bodybuilding advice check out my site → Wilfredo Fitness - where I use research to help young guys get jacked. Full disclosure, this is a link to my website.

Do software programmers exercise (like body building, fitness, others, etc.)? Do they have the time?

Some of them do, some of them don’t.Same holds for other professions, and I don’t see how being programmer is putting any special restrictions on it.When somebody says they don’t have time for it - it is usually a nice way to say “don’t want to do it”. Some people have other priorities, some people think they can spend their time in better way…I work at Google Munich as software engineer. According to my contract, I work 8 hours per day, 5 days per week. That’s 40 out of 168 hours you have every week. Let’s say I’m getting enough sleep with 65 more hours for it every week - still 63 hours left. Sounds like more than enough for whole bunch of things.Currently there are 2 default blockers on my calendar - gym before work (6:30–8:00) and gym after work (16:00–17:00). So on workdays I’m visiting gym twice a day. I’m currently working on recovering from nagging knee injury and improving overall fitness, so it is mostly about gym - but at some point later I’m planning to get back to running, and I will do it instead of some of these gym sessions.Judging from what I can see in our office gym and what I hear from other people - I wouldn’t say that most of my coworkers regularly work out there, but at least quite a lot of them do.Don’t have time for it?.. To me it sounds like a joke/excuse. There is a guy in my office who does training for different endurance events like ultra trails, Ironman triathlons (including extreme ones - like SWISSMAN Xtreme Triathlon), while being L6 and having wife (and a child, as far as I know). These endurance events take quite a bit of time, and for triathlon you should work on 3 disciplines at once :) There is another guy who covers around 50 km per week during his marathon running training, plus maybe 50–100 km per week on bike (mostly commutes and weekend rides) while being senior enough to have 3-digit number of employees from several different offices reporting to him, and having wife and children. Apparently they both have enough time for exercises.

How do I build my body up in five months without supplements?

Hi,Although many good people already have answered thsi question; however, I would still like to add my points to it. 5months is a decent time to pack on muscles (irrespective of what bodytype you have).Fix your diet- Take 1gm-1.5gms of proteins per pound of your body weight from lean protein sources like Chicken breasts, Fish, Egg whites. You don’t need to rely on supplements to get your proteins. Eat clean carbs like sweet potatoes, brown rice, etc. You can take healthy fats from Omega-3. Olive oil, Egg yolk(don’t consume them in large quantities; 1–2 yolks a day would be fine). And, not to mention, eat lots of salads and fruits (to add fiber in your body). Eat moderately, don’t eat to fill your tummy but to function properly. You may like to add caffeine (e.g. black coffee) before your workout for a better focus and fat-loss.Build a Solid training regime- Go for strength training 4–5 times a week and, do 15–20 min cardio post strength training. If you want to cut fat, try to have “active rest” days ie. on your rest days, you would be doing some physical activities outside your gym. Play any sport or jog.DRINK A GALLON OF WATER EACH DAY- Helps to detox your body.Sleep- 7–8 hours every night. (NO COMPROMISE HERE as your body will grow when you sleep.BE POSITIVE ABOUT YOUR PROGRESS ALWAYS!!Best,KP