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!

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Week 1

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Upright Row (Barbell)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 10 reps

Single Leg Split Squat (Dumbbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 16 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
3 x 10 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 8 reps

Upright Row (Barbell)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 10 reps

Squat

Supplemental
3 x 10 reps

Reverse Curl (Barbell)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 4

Shoulder Press (Dumbbell)

Supplemental
4 x 8 reps

Curl (Barbell)

Assistance
4 x 10 reps

Bench Press (Dumbbell)

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
4 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Incline Triceps Extension (Dumbbell)

Assistance
4 x 13 reps

Close Grip Pulldown (Machine)

Assistance
4 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 14 reps

Week 2

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Upright Row (Barbell)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 10 reps

Single Leg Split Squat (Dumbbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 16 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
3 x 10 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 8 reps

Upright Row (Barbell)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 10 reps

Squat

Supplemental
3 x 10 reps

Reverse Curl (Barbell)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 4

Shoulder Press (Dumbbell)

Supplemental
4 x 8 reps

Curl (Barbell)

Assistance
4 x 10 reps

Bench Press (Dumbbell)

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
4 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Incline Triceps Extension (Dumbbell)

Assistance
4 x 13 reps

Close Grip Pulldown (Machine)

Assistance
4 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 14 reps

Week 3

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Upright Row (Barbell)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 10 reps

Single Leg Split Squat (Dumbbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 16 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
3 x 10 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 8 reps

Upright Row (Barbell)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 10 reps

Squat

Supplemental
3 x 10 reps

Reverse Curl (Barbell)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 4

Shoulder Press (Dumbbell)

Supplemental
4 x 8 reps

Curl (Barbell)

Assistance
4 x 10 reps

Bench Press (Dumbbell)

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
4 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Incline Triceps Extension (Dumbbell)

Assistance
4 x 13 reps

Close Grip Pulldown (Machine)

Assistance
4 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 14 reps

Week 4

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
4 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Upright Row (Barbell)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 10 reps

Single Leg Split Squat (Dumbbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 16 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
3 x 10 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 8 reps

Upright Row (Barbell)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 10 reps

Squat

Supplemental
3 x 10 reps

Reverse Curl (Barbell)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 4

Shoulder Press (Dumbbell)

Supplemental
4 x 8 reps

Curl (Barbell)

Assistance
4 x 10 reps

Bench Press (Dumbbell)

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
4 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Incline Triceps Extension (Dumbbell)

Assistance
4 x 13 reps

Close Grip Pulldown (Machine)

Assistance
4 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 14 reps

Week 5

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Upright Row (Barbell)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 10 reps

Single Leg Split Squat (Dumbbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 16 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
3 x 10 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 8 reps

Upright Row (Barbell)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 10 reps

Squat

Supplemental
3 x 10 reps

Reverse Curl (Barbell)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 4

Shoulder Press (Dumbbell)

Supplemental
4 x 8 reps

Curl (Barbell)

Assistance
4 x 10 reps

Bench Press (Dumbbell)

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
4 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Incline Triceps Extension (Dumbbell)

Assistance
4 x 13 reps

Close Grip Pulldown (Machine)

Assistance
4 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 14 reps

Week 6

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Upright Row (Barbell)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 10 reps

Single Leg Split Squat (Dumbbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 16 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
3 x 10 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 8 reps

Upright Row (Barbell)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 10 reps

Squat

Supplemental
3 x 10 reps

Reverse Curl (Barbell)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 4

Shoulder Press (Dumbbell)

Supplemental
4 x 8 reps

Curl (Barbell)

Assistance
4 x 10 reps

Bench Press (Dumbbell)

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
4 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Incline Triceps Extension (Dumbbell)

Assistance
4 x 13 reps

Close Grip Pulldown (Machine)

Assistance
4 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 14 reps

Week 7

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Upright Row (Barbell)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 10 reps

Single Leg Split Squat (Dumbbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 16 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
3 x 10 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 8 reps

Upright Row (Barbell)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 10 reps

Squat

Supplemental
3 x 10 reps

Reverse Curl (Barbell)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 4

Shoulder Press (Dumbbell)

Supplemental
4 x 8 reps

Curl (Barbell)

Assistance
4 x 10 reps

Bench Press (Dumbbell)

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
4 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Incline Triceps Extension (Dumbbell)

Assistance
4 x 13 reps

Close Grip Pulldown (Machine)

Assistance
4 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 14 reps

Week 8

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Upright Row (Barbell)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 10 reps

Single Leg Split Squat (Dumbbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 16 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
3 x 10 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 8 reps

Upright Row (Barbell)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 10 reps

Squat

Supplemental
3 x 10 reps

Reverse Curl (Barbell)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 4

Shoulder Press (Dumbbell)

Supplemental
4 x 8 reps

Curl (Barbell)

Assistance
4 x 10 reps

Bench Press (Dumbbell)

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
4 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Incline Triceps Extension (Dumbbell)

Assistance
4 x 13 reps

Close Grip Pulldown (Machine)

Assistance
4 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 14 reps

Week 9

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Upright Row (Barbell)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 10 reps

Single Leg Split Squat (Dumbbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
3 x 16 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Supplemental
3 x 10 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 8 reps

Upright Row (Barbell)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 10 reps

Squat

Supplemental
3 x 10 reps

Reverse Curl (Barbell)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 16 reps

Day 4

Shoulder Press (Dumbbell)

Supplemental
4 x 8 reps

Curl (Barbell)

Assistance
4 x 10 reps

Bench Press (Dumbbell)

Supplemental
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
4 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Incline Triceps Extension (Dumbbell)

Assistance
4 x 13 reps

Close Grip Pulldown (Machine)

Assistance
4 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 14 reps

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