12 Weeks To Become A Pro Bodybuilder! Epic Bodybuilding Workout Routines

bodybuilding workout routines

Sergi Constance – the Ultimate Pro Physique Model – Pic Via Trimmedandtoned.com

Become a Pro Bodybuilder in 12 Weeks

If you are looking to become a pro bodybuilder (or a professional physique or fitness model) in 12 weeks – this will be your ultimate guide! This article is going to dive into the training program, Bodybuilding Workout Routines and the type of diet it will take to get you to a bodybuilder physique.

Now – Obviously if you aren’t in great shape and already training this pro bodybuilder 12 week guide will do little good for you. You must already possess a very good amount of lean muscle mass and have decent conditioning to even have a chance of becoming a pro bodybuilder in 12 weeks.

This article is going to be mostly for the following:

  1. Have been Training frequently for at least 5 years
  2. Have put on a considerable and consistent amount of lean muscle mass for the last 3 years
  3. Have at the minimum close to 10-12 Percent Body Fat (Upper abdominal Definition)
  4. Have the time and dedication for a rigorous Nutrition and Workout Schedule

Now that we got that covered – let’s dive into the 12-week plan to the ultimate bodybuilder physique and get started with the training program and Bodybuilding Workout Routines

Ultimate Bodybuilder Physique: Training Program Weeks 1-6

During weeks 1 through 6 the main thing you want to emphasize is increasing your strength and lean muscle mass gains. This is the time where you want to emphasize building as much rock solid lean muscle mass as you can before you begin the heavy stages of dieting and conditioning.

This means that for 6 weeks you want to emphasize 3 major training principles:

  1. Heavy Compound Exercise Movements
  2. Eccentric Emphasis
  3. Continuous Overload

Compound exercises will work your body’s largest and strongest muscle groups and allow you to build more lean muscle mass than emphasizing the smaller shaper exercises.

Combining the most effective muscle building compound exercises with eccentric emphasis gives you the best of both worlds because the eccentric portion of the repetition (lowering the weight each rep) – breaks down more lean muscle mass and creates more micro tears than the concentric portion of the repetition.

Continuous Overload means that every single week you need to aim to increase the weight by a small percentage so your body is forced to adapt to the extra overload and build more lean muscle tissue.

I recommend at the minimum adding 5 lbs to each of the compound exercises each week.

I also recommend a 5-day split breaking up the muscle groups with the most effective exercises for each one. Here is a sample:

Mondays: Pectorals

bodybuilding workout routines

Want A Chest Like Arnold? Try bodybuilding workout routines
Pic Via www.schwarzenegger.com

Exercises: Barbell Bench Press, Db Incline Bench Press, Barbell Incline Bench Press, Db flat Bench press, Weighted Dips

Total Sets: 5

Repetition Range: 6-8

Rest Time: 2 Minutes

Focus: Eccentric Emphasis (3 Seconds on the Way Down)

Tuesdays: Quadriceps and Biceps

Exercises: Barbell Squat, Db Walking Lunges, Leg Press Machine, Hack Squat, Standing Barbell Curl, And Heavy Db Hammer Curls

Total Sets: 5

Repetition Range: 6-8

Rest Time: 2 Minutes

Focus: Eccentric Emphasis

Wednesdays: Hamstrings and Triceps

Exercises: Stiff Leg Dead Lift, Hamstring Leg Curl Machine, Single Leg Hamstring Curl, Ez Bar Skull Crush (Decline), Db Overhead Triceps, Weighted Dips(triceps variation)

Total Sets: 5

Repetition Range: 6-8

Rest Time: 2 Minutes

Focus: Eccentric Emphasis

Thursday: Back Day

Exercises: Weighted Wide Grip Pull-Ups, Seated Row, Db 1 arm row, Barbell Row, Weighted Close Grip Pull Ups

Total Sets: 5

Rep Range: 6-8

Rest Time: 2 Minutes

Focus: Eccentric Emphasis

Friday: Traps and Shoulders

Exercises: Db Shoulder Press, Seated Military Press, Barbell Shrug, Db Shrugs, Db Arnold Press

Total Sets: 5

Rep Range: 6-8

Rest Time: 2 Minutes

Focus: Eccentric Emphasis

bodybuilding motivational speeches

Saturday and Sunday: Rest Days

This is where all your hard work in the gym results in gains! Make sure to relax and enjoy your off days. It is also recommended that you stay away from alcohol and stressful activity on your rest days as this will spike your cortisol levels and will be counter productive to lean muscle gains.

Training Weeks 7-12

Since we are dieting down in weeks 7 through 12 we still want to put a huge emphasis on maintaining strength levels so we don’t lose lean muscle mass.

The one big change to training in weeks 7-12 is you are only going to do 3 sets of the heavy eccentric emphasis compound exercises from weeks 1-6 and we are going to throw in high repetition shapers to increase our HGH levels through lactic acid training. This will be crucial to shape your bodybuilder physique and get to competition levels of conditioning.

This training strategy works because you are getting the best of both worlds. You are lifting heavy weight and maintaining your lean mass while doing high repetition shapers and burning more body fat in target areas.

We are also going to decrease the rest time between sets so we can get in additional cardio during weeks 7 through 12.

You should be resting 60 seconds between compound exercises and 30 seconds between shaper lifts.

Mondays: Pectorals

Exercises: Barbell Bench Press, Db Incline Bench Press, Barbell Incline Bench Press, Db flat Bench press, Weighted Dips

Total Sets: 3

Repetition Range: 6-8

Focus: Eccentric Emphasis (3 Seconds on the Way Down)

Fat Burning Shapers: Low Cable Fly Machine, Pec Fly Machine, Weighted Pushups

Total Sets: 3

Rep Range: 15-20

kai greene bodybuilding workout routines

Kai Greene – bodybuilding workout routines

Tuesdays: Quadriceps and Biceps

Exercises: Barbell Squat, Db Walking Lunges, Leg Press Machine, Hack Squat, Standing Barbell Curl, And Heavy Db Hammer Curls

Total Sets: 3

Repetition Range: 6-8

Focus: Eccentric Emphasis

Fat Burning Shapers: Leg Extension, Db Palms Up Curl, Double Bicep Cable Curl

Rep Range: 15-20

Wednesdays: Hamstrings and Triceps

Exercises: Stiff Leg Dead Lift, Hamstring Leg Curl Machine, Single Leg Hamstring Curl, Ez Bar Skull Crush (Decline), Db Overhead Triceps, Weighted Dips(triceps variation)

Total Sets: 3

Repetition Range: 6-8

Focus: Eccentric Emphasis

Fat Burning Shapers: Hamstring Ball Curl, Rope Triceps Extension, And Underhand Grip Triceps Extension

Thursday: Back Day

Exercises: Weighted Wide Grip Pull-Ups, Seated Row, Db 1 arm row, Barbell Row, Weighted Close Grip Pull Ups

Total Sets: 3

Rep Range: 6-8

Focus: Eccentric Emphasis

Fat Burning Shapers: Underhand Grip Lat Pulldown, Assisted Machine Regular Pull Ups, Isometric Pull Up Hold

Friday: Traps and Shoulders

Exercises: Db Shoulder Press, Seated Military Press, Barbell Shrug, Db Shrugs, Db Arnold Press

Total Sets: 3

Rep Range: 6-8

Fat Burning Shapers: Rear Delt Fly, Db Shoulder Shapers, Single Arm Lat Raise, Db seated shrugs

Total Sets: 3

Rep Range: 15-20

Saturday and Sunday: Rest Days

Your rest days become even more important in weeks 7 through 12 as you prepare to put the final touches to your bodybuilder physique.

Make sure to get enough rest and maintain your diet on your rest days to reap the benefits of all your hard work in the gym.

Diet Strategy Weeks 1 through 12

The diet strategy will stay fairly consistent for 12 weeks on this plan. You want to maximize your post workout window of opportunity to build lean muscle mass through strategic insulin spiking and carbohydrate loading.

At all other times of the day you want to have periods of low insulin, which will translate to maximum fat loss. We accomplish this with meals that consist of lean proteins and healthy fats.

We will also be consuming a lot more carbohydrates on workout days vs. non-workout days.

Check out the sample meal plan below. Assuming you are training 5 days per week you will follow the workout plan meal plan for 5 days and the non-workout meal plan for 2 days. This will maximize your ability to build and maintain all of your lean muscle mass tissue while slowly losing body fat each week.

With this meal plan you should be able to maintain gains and lose 0.5-1.0 lbs of body fat per week.

If you started the 12 week bodybuilder prep around 10 percent body fat this will allow you to get to bodybuilder level of conditioning by week 12(around 5 percent).

Assuming you are between 10-12 percent body fat your daily macronutrient totals should be close to this

Protein:

Workout and Non Workout Days: 1.25 Grams per lb of bodyweight

Carbohydrates:

(Workout Days): 1.50 Grams per lb of bodyweight

(Non Workout Days): 0.25 grams per lb of bodyweight

Fat:

(Workout Days): .25 grams per lb of bodyweight

(Non Workout Days): .40 grams per lb of bodyweight

bodybuilding motivational speeches

Here is a sample meal Plan: (Workout Days)

Breakfast:

6 Egg Whites with 2 Whole Eggs

¾ Cup Whole Grain Rolled Oats

1 Banana

Snack 1:

Whey Isolate Protein Shake

1 Ounce Mixed Nuts

Lunch:

10 Ounces Grilled Chicken Breast

½ Cup Brown Rice

1 Cup steamed Veggies

Snack 2:

6 Ounces Fish, ½ Avocado

Post Workout Meal:

8 Ounces Lean Beef, 8 Ounces Red Skin Potatoes

Bedtime:

25 Grams Casein Protein Shake

Here is a sample meal Plan: (Non Workout Days)

Breakfast:

4 Egg Whites with 4 Whole Eggs

¾ Cup Whole Grain Rolled Oats

Snack 1:

2 tbsp Nut Butter on Celery

Lunch:

10 Ounces Grilled Chicken Breast

1 Cup steamed Veggies with 1 tbsp olive oil

Snack 2:

6 Ounces Lean Grass Fed Beef

Handful of Mixed Nuts

Dinner:

8 Ounces Wild caught Cod, ½ Sliced Avocado

Large Spinach Salad with Olive Oil or Coconut Oil Based Dressing

Bedtime:

25 Grams Casein Protein Shake

Final Thoughts on Becoming a Pro Bodybuilder in 12 Weeks

Looking for extra fancy advice on becoming a pro bodybuilder? The cold hard truth is that consistency and following a rigorous nutrition and workout plan for an extended period of time is the quickest path to shaping a pro bodybuilder physique in 12 weeks.

It is vital that you stay consistent with your nutrition and your workout regimen so that you can create the perfect storm of building lean muscle mass for the 1st 6 weeks and maintaining all of your gains for the next 6 weeks all while simultaneously cutting a small percentage of body fat each week.

The end result will be a rock hard physique with champion level conditioning!

 

2 Responses

  1. Ben Barton

    Hello! Thanks for the article. I’m getting ready to start this routine, but I have a question about the diet. Does the diet change at week 7? The intro to week 7 says “since you’re dieting down”. Does that mean in general, or should I start to alter something at week 7? Thanks for your time and the road map!

    Reply
    • mm
      Fearless Motivation

      Hi Ben,
      You would most likely need to tweak your diet a little coming into the final weeks. You can contact the author by clicking the email button in his profile under the article.
      All the best

      Reply

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.