The New Bodybuilding Workout

Bodybuilder dumbbells gym 1280
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Every guy wants that classic bodybuilder physique. We all would like bigger muscles and smaller waists, but we don’t always go about it the best way. Bodybuilders have the time and genetic gifts to isolate every muscle and hit it with lots of sets in workouts that last more than an hour. But most of us with full-time jobs, families, and average genes don’t have that luxury. If you want better results in less time, you have to be smarter about your training. That’s why we’ve created the New Bodybuilding program, to offer you a more scientific and streamlined approach to building a lean and muscular body along with loads of functional strength. Try it for four weeks, and you’ll see how modern thinking can get old-school results.

Target muscles:

Chest and shoulders, abs, legs.

Why it works:

Rather than train a different body part each workout, you’ll work your entire upper body in one session and your lower body and abs in another. This allows for more recovery between workouts—and more of the hormonal release necessary for growth. You’ll use slow negatives (the lowering portion of a lift) on some exercises to hit your muscles extra hard, and a variety of rep ranges to ensure you hit every type of muscle fi ber. Best of all, nearly every exercise works your muscles in a functional way, so the strength you gain is applicable to life and sports.

Workout level:



Perform each workout (1, 2, 3, and 4) once per week.

Time needed:

45 minutes

How to do it:

Exercises marked with a letter (6a, 6b, for example) are done in sequence. Perform one set of a, then one set of b, etc., and repeat for all the prescribed sets. Exercises without a letter are done as straight sets—complete all the sets and then move on to the next exercise. To get the most out of each workout, adjust the weights you use like this: The fi rst week, use weights that you know are a little too light. For example, if a set calls for 10 reps, and you know you can use 100 pounds, use only 90. In your second week, increase the weight so that your reps are difficult to complete. By the third week, increase the load again so that you beat last week’s performance—you may go to failure. On the fourth week, increase the weights again. You may miss some of your reps, and that’s OK. In the fifth week, start the cycle over again.

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