100+ Workouts

30-Day Bodybuilding Workout Plan

30-Day Bodybuilding Workout Plan

Build muscle and strength with a 4-week progressive split.

Select a day to view your workout.

Essential Bodybuilding Tools for This Plan

Barbell + Bumper Plates: Core lifts like squats, bench press, deadlift, overhead press.
Squat/Power Rack: For safe squatting and bench pressing with adjustable height support.
Dumbbells: Ideal for isolation and accessory movements like flyes, curls, lateral raises.
Bench: Used for flat/incline chest exercises, triceps, and shoulder pressing.
Pull-Up Bar: Vital for upper back and biceps strength via pull-ups and chin-ups.
Cable Machine/Bands: Versatile tools for triceps, shoulders, abs, and isolation exercises.

How to Use These Tools

Use barbells and bumper plates for your heavy compound lifts.
Dumbbells allow for unilateral and supporting movements.
Squat racks and benches provide safety during key lifts.
Cable machines or resistance bands help isolate and engage targeted muscles.
Pull-up bars are essential for building bodyweight back strength.

30-Day Bodybuilding Program — Overview

Workout Focus by Day

Chest & Triceps (Push Strength): Heavy pressing for size, finishing with triceps isolation for arm development.

Back & Biceps (Pull Strength): Compound pulling (deadlifts, rows, pull-ups) to grow lats, traps, and arms.

Shoulders & Abs: Overhead pressing for delts, lateral raises for shape, core stability with planks.

Legs: Squats for total leg mass, Romanian deadlifts for hamstrings, machine work for isolation, calves for lower leg development.

Full Body (Optional): A power/explosiveness day combining Olympic lifts and bodyweight conditioning.