Who does not want to feel energetic and live longer? It helps to be fit as a fiddle while walking down the way of life! But what does one do to achieve fitness? Right answer – It is exercise! After all, exercise is the key to unlock the door to fitness. It helps us feel better.

The health benefits of an exercise program are hard to miss. It can change your life for good. It helps to shed whooping pounds and to burn that stubborn fat. Say yes to body building exercises, and consequently, say yes to a healthy and better life.

Exercise is a must:

Exercise is the highway to health. Health is an asset which you cannot buy for yourself. But the good news is that you can earn it by adopting the right body building workout schedule. Workout routines offer a variety of benefits, some of them are listed below:

To build strength:

We all know that exercise makes the body strong. Metabolically speaking, the muscle is an active tissue. The more muscle mass you have, the more calories you will burn even though you are not following any workout routine. Can you now imagine the benefits of body building workout schedule?

Also Read: 8 Best Kettlebell Exercises for Women

As per studies, each pound of muscle added to your body could additionally burn 35-50 calories every day. Five extra pounds of muscle can burn approximately 175-250 calories a day, or just one extra pound of fat during 14-28 days.

Men have more muscle mass as compared to women. They burn calories much faster than women. So, all the women out there, you need to work out more to shed those extra pounds.

For flexibility:

Following a body building workout schedule makes you fit and flexible. It helps you to bend and stretch your body smoothly without any oohs and aahs. It can make you touch your toes without any trouble.

A stretch first thing in the morning, literally wakes you up. It makes you feel good and relaxed. Being flexible is being able to move freely. It gives you smoothness to move your arms and legs freely without any tightness or stiffness. Movement becomes completely painless.

For health:

It keeps you healthy by keeping diseases at bay. It combats high blood pressure, boosts high density Lipoprotein HDL, which is known as good cholesterol and reduces unhealthy triglycerides. It reduces the risk of falling prey to cardiovascular diseases by improving blood circulation. A body building workout schedule helps to bid farewell to multiple health problems like depression, stroke, arthritis, type two diabetics, cancer and metabolic syndrome, as well.

For confidence:

When you are fit from the inside it shows outside. We become self confident when we believe in ourselves and our abilities to achieve our goals. Physical confidence is blissful. Workout routines bring physical confidence in you. When you look fit, you are confident about your appearance. Confident people reflect charisma and physical attraction.

For body maintenance:

It helps to maintain your body. Choosing and developing the best body building program is important for your health. It also helps to maintain healthy body weight.

It becomes a routine: When regular exercise becomes a routine, fitness becomes a regular part of your life. Regularity has its own perks and handsome rewards. Gym clothes, protein shakes and gym shoes become your priority. You set reminders as per your gym schedule. This routine will award you with the best shape and better health.

Helps develop muscles consistently:

By focusing on contraction of muscles, this workout helps to develop muscles with consistency. Execution of exercises puts muscles to work. Muscles are stimulated when you lift weights. Also, lifting weights contracts muscles. During the workout training, squeezed and contracted muscles develop gradually. Four sessions of 20-30 minutes of cardiovascular exercise per week, helps muscle development. Activities like biking, riding and walking keep your heartbeat between 130-150, which is ideal. Cardiovascular activities help to gain more muscle mass.

Helps you set a goal and achieve it:

When you work out, you set goals. Setting goals helps to know what we have and what we want to achieve. Losing weight, building muscle or just to feel better; your goal could be anything. It sets the foundation of your target. A weak goal makes you stumble and fall. Workouts help to transform your body drastically. When you follow your workout routine, slowly and steadily you achieve your targets. While setting your targets, go through this checklist.

Ask yourself questions like:

  • What is your current weight?
  • How much weight or how many inches you want to lose?
  • What is the shape you want to achieve?
  • How much time you can give to your workout schedule?
  • What should be the duration of your workout schedule?

Body building workout schedule

Focus on every part of your body: A good body building workout schedule focuses on every part and every muscle of your body. It makes your body strong. It helps the blood to flow to each body part. When you get drenched in sweat, you burn calories and fats and also detoxify your body of harmful toxins. After a workout, when you take a break, your body gain muscles. As a result, your muscles are toned and your body is fit and healthy.

Start with the basics; does not over- exert your body as it can have adverse effects: If you want to stay fit and healthy, start with the basics. Do not set exhaustive goals from the very beginning. Start with sensible goals and increase the intensity of your body building workout schedule gradually.

You can start with 30 minutes. Couple of weeks later; add 10 more minutes and so on, so that you do not feel exhausted and drained. Else, you will end up exerting your body. This can have a very negative impact on your body. Do not forget to rest after a workout. When you rest, muscle repair themselves and build up.

If you over- exert yourself by working too hard, it can lead to fatigue and muscle strain. This could be painful, which is a big turn off when trying to follow a body building workout schedule.

Some exercises to include in your body building workout schedule


This is a full body, compound strength training exercise. It trains the muscles of the hips, thighs, quads, buttocks and hamstrings. It strengthens ligaments, bones and tendons along with the lower body. Squats are helpful in increasing the size and strength of buttocks and legs. It trains the upper back, lower back, abdomen, costal muscles, trunk muscles, arms and shoulders. You can choose from back squat, front squat, and goblet squats and box squats.

Pushing exercises:

Pushing exercises train the upper body muscles. They focus on the chest, triceps, shoulder, outer thighs and quads. You can choose pushing exercises from pushups, bench press variations, landmine press, dumbbell press variations, push press and military press.

Pulling exercises:

Pulling exercises train the upper body muscles. It focuses on biceps, back, buttocks and hamstrings. You can choose from chest supported rows, seated cable row variations, pull ups, barbell rows, single arm standing cable, rows, chin ups and single arm dumbbell rows.

Core lifts:

You can choose from overhead lifts, half-kneeling lifts, split stance exercises, pall of press, roll outs, plank variations and chops.

Hip hinge:

Hip hinge is vital for a powerful and proper dead lift. Hip hinge means pushing your hips back. You can choose from variety of hip hinge exercises like the conventional dead lift, trap-bar dead lift and Romanian dead lift.

These exercises constitute the best bodybuilding workout schedules. You will be taken aback with the benefits of these exercises when included in your own body building workout schedule. The movements included in the exercises provide training stimulus to the body for its proper maintenance. It helps to add mass and lose fats. If you want to put on weight or lose weight, these exercises are helpful in both the cases. The movements allow body to stay in good shape and keep it strong and fit.

How does the body build muscles?

Start your workout training as soon as possible and take frequent breaks in between exercises. This will give your body time for muscle growth and recuperation. Weight lifting can cause little damage to the body muscles. Your body responds by making muscles stronger and bigger, to fulfill the body’s demands. Muscles grow when you are taking a break, not when you are working out. Post workout, your body demands some time to start the muscle repairing and building process.

What is over-training?

When beginners start to work out, they make a common mistake. They tend to think that to get better results; they must work out more and more. This thinking adversely affects their health because when the muscle breaks down, it never gets proper rest to built and repair. In the field of body building, this is termed as “over-training”. Training your body excessively renders it unable to build new muscles. Also, your body might lose some of the muscle mass you had before you started to work out.

Body building workout schedule: In the beginning of your body building workout schedule embrace the ‘Kiss’ rule. “Keep it short and simple.”

Stick to your workout schedule and give supreme importance to maintaining consistency. It contributes to successful bodybuilding. Lock your focus on making little yet fabulous improvements. Remember-“Inch by inch,life’s a cinch.Yard by yard,life’s hard.”

Body building workout schedules

For the upper body: This workout stresses on the upper body only.

Workout A

  1. Bench Press: For your chest do three sets of 10 reps.
  2. Lat Pull Downs: For your back do three sets of 10 reps.
  3. Seated Shoulder Press: For your shoulders do three sets of 10 reps.
  4. Bicep Barbell Curls: For your biceps do three sets of 10 reps.
  5. Triceps Push Downs: For you triceps do three sets of 10 reps.

For the lower body: This workout stresses on the lower body only.

Workout B

  1. Leg Press: For your quadriceps do three sets of 10 reps.
  2. Leg Curls: For the hamstrings do three sets of 10 reps.
  3. Leg Extensions: For the quadriceps do three sets of 10 reps.
  4. Standing Calve Raises: For the calves do three sets of 15 reps .
  5. Abdominal Crunches: For the abdominal do three sets of 25-50 reps.

Follow this workout schedule every second day. Do workout A and B on alternative days.

Prepare your body before exercises do some warm up exercises before you start to work out. Perform one or two sets of light exercises using half of the weight that you would generally use during your workout. Keep in mind to lift light weights for the initial two to three weeks of the workout. It would help you to complete the repetitions easily. As time passes, increase the weight you lift bit by bit. This will save your body from damage.

Also Read: 5 Exercises to Help you Build your Brain Muscles

Exercise refreshes your mood. It makes your body healthy and fit. It helps to lose weight, burn fats and calories. It helps to get rid of harmful toxins in form of sweat, as well. Post workout, you will feel the blood flowing in your body and make you feel and look your best!

One thing to keep in mind is that there can be no shortcut or cheating, when it comes to health. Health is wealth.

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