Building muscle and strength isn’t just about lifting weights—it’s about training smart, following a structured plan, and staying consistent. Whether you’re a beginner looking to start your first bodybuilding training plan or an experienced lifter trying to break through a plateau, having a strategic program is key to achieving results.
In this guide, we’ll cover:
- The best bodybuilding training plans for muscle growth
- How to structure your workouts for optimal results
- The importance of progressive overload and recovery
- A detailed breakdown of the best supplements to fuel performance and maximize gains
Why You Need a Bodybuilding Training Plan
Too many lifters enter the gym without a structured plan, randomly selecting exercises, guessing rep ranges, and hoping for the best. This approach leads to lack of progress, plateaus, and wasted effort.
A properly designed bodybuilding training plan provides:
- Progressive overload to ensure continuous muscle growth
- Workout efficiency by targeting the right muscle groups at the right frequency
- Balanced recovery to prevent overtraining and optimize muscle repair
- A clear roadmap to track progress and achieve measurable results
Types of Bodybuilding Training Plans
Beginner Bodybuilding Training Plan (3-4 Days per Week)
Ideal for individuals new to weight training who need a solid foundation of strength and muscle development. This program focuses on compound movements and controlled progression.
Example Weekly Split:
- Day 1: Upper Body (Chest, Back, Shoulders)
- Day 2: Lower Body (Legs, Glutes, Core)
- Day 3: Rest
- Day 4: Upper Body (Arms, Shoulders, Chest)
- Day 5: Lower Body (Hamstrings, Quads, Calves)
- Day 6 and 7: Rest or Active Recovery
Intermediate Bodybuilding Training Plan (4-5 Days per Week)
Designed for lifters with at least six months of experience who are ready to increase training volume and intensity.
Example Weekly Split:
- Day 1: Chest and Triceps
- Day 2: Back and Biceps
- Day 3: Rest or Active Recovery
- Day 4: Legs and Abs
- Day 5: Shoulders and Arms
- Day 6: Rest or Cardio
- Day 7: Full-Body Strength or Active Recovery
Advanced Bodybuilding Training Plan (5-6 Days per Week)
This program is for experienced lifters looking to maximize hypertrophy through high-volume training and advanced techniques.
Example Weekly Split:
- Day 1: Chest and Triceps (Heavy)
- Day 2: Back and Biceps (High Volume)
- Day 3: Legs (Squat Focus)
- Day 4: Rest or Active Recovery
- Day 5: Shoulders and Arms
- Day 6: Legs (Hamstring and Glute Focus)
- Day 7: Full-Body or Rest
The Science of Progressive Overload
What Is Progressive Overload?
Progressive overload is the gradual increase in stress placed on the muscles over time. This principle is the foundation of muscle growth and strength gains. Without progressive overload, the body adapts to the same level of resistance, leading to stagnation.
Methods of Progressive Overload
- Increasing Resistance – Adding more weight to an exercise to stimulate greater muscle fiber recruitment.
- Increasing Repetitions – Performing more reps with the same weight to extend time under tension.
- Adjusting Tempo – Slowing down the eccentric (lowering) phase to enhance muscle activation.
- Reducing Rest Time – Shortening rest periods between sets to increase workout intensity.
- Enhancing Volume – Adding more sets or exercises to a training session.
- Improving Form and Range of Motion – Executing movements with better control and deeper activation.
Implementing progressive overload consistently will ensure continuous growth and strength development.
How Many Calories Do You Need? Use These Free Calculators
Your caloric intake determines whether you build muscle or lose fat. To find out exactly how much you should be eating, use these free calculators from The Swole Kitchen:
- Macro Calculator – Find your ideal macronutrient split for bulking, cutting, or maintenance based on your body type and goals.
- BMR Calculator – Calculate your Basal Metabolic Rate (BMR), which tells you how many calories your body burns at rest.
- TDEE Calculator – Determine your Total Daily Energy Expenditure (TDEE) to know how many calories you burn daily, factoring in your activity level.
By using these tools, you can create a basic nutrition plan that supports your bodybuilding goals.
Best Supplements for Bodybuilding Training Plans
Pre-Workout Performance: Swolverine Kre-Alkalyn Creatine
Creatine is one of the most researched and effective supplements for increasing muscular strength and endurance. Unlike traditional creatine monohydrate, Swolverine’s Kre-Alkalyn is pH-buffered to prevent bloating and water retention while enhancing absorption. This allows lifters to experience improved ATP production, which fuels explosive movements such as squats, deadlifts, and bench presses.
- Supports increased power output and strength
- Enhances workout endurance by delaying fatigue
- Improves muscle recovery between sets
Learn more about Kre-Alkalyn Creatine
Intra-Workout Hydration and Recovery: Swolverine INTRA
Hydration and nutrient replenishment during training are crucial for maintaining performance and preventing muscle breakdown. Swolverine INTRA is formulated with electrolytes, superfoods, and essential amino acids (EAAs) to support endurance and recovery.
- Contains EAAs to promote muscle protein synthesis
- Includes coconut water and sea salt for optimal hydration
- Enhances endurance and reduces post-workout soreness
Learn more about Swolverine INTRA
Post-Workout Muscle Recovery: Swolverine Whey Protein Isolate
A high-quality protein source is essential after training to stimulate muscle repair and growth. Swolverine Whey Protein Isolate is cold-processed to preserve amino acid integrity and ensure fast absorption.
- Provides 26 grams of protein per serving with minimal fat and carbohydrates
- Supports lean muscle growth and recovery
- Ideal for post-workout protein intake
Learn more about Whey Protein Isolate
Energy and Glycogen Replenishment: Swolverine Clean Carbs
Carbohydrates play a critical role in replenishing glycogen stores and preventing muscle fatigue. Swolverine Clean Carbs provides a blend of sweet potatoes, yams, oats, and blueberries to deliver sustained energy.
- Helps restore muscle glycogen after intense workouts
- Provides a steady release of energy without sugar spikes
- Supports endurance and muscle recovery
Hormonal Support for Strength Gains: Swolverine DHEA
DHEA is a naturally occurring hormone that helps regulate testosterone levels, which play a key role in muscle growth and recovery. As individuals age, DHEA levels decline, which can lead to reduced strength and performance. Swolverine DHEA supports natural testosterone production, helping to maintain muscle mass and recovery efficiency.
- Enhances strength and lean muscle retention
- Supports hormone balance and recovery
- Helps reduce cortisol levels, which can lead to muscle breakdown
Get a Custom Bodybuilding Training Plan with The Swole Kitchen
If you want to maximize your muscle growth and strength gains, The Swole Kitchen offers:
- Custom training programs designed for your specific goals
- Personalized macronutrient and meal planning
- One-on-one coaching for accountability and results
Take the guesswork out of your fitness journey and get expert guidance tailored to your needs.
Find the right training plan for you
Final Thoughts
A well-structured bodybuilding training plan is the key to long-term success. By implementing progressive overload, following a strategic workout split, and using the right supplements, you can maximize your strength, endurance, and muscle growth.
The right training, nutrition, and supplementation will set you apart from the average lifter. Take control of your fitness and start building your best physique today.
