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Full body workout plan for time poor bodybuilders
Posted by Sam Grachan in Workouts
Estimated reading time: 1mins
Let’s get started with supplements
If you’re after the basic supplements that will yield the best results, just like this training program then I believe the following guide is worth a try.
You’ll recover faster, have more energy and also be building muscle. I use Bulk Nutrients supplements as I feel they work best for me.
| With Breakfast | 1 x serve AM Burner |
|---|---|
| Pre Workout | 1 x serve Pump FX Pre Workout Capsules 1 x serve and Creatine Monohydrate taken with 1 litre of water |
| Post Workout | 1 x serve Earth Protein – I prefer a vegan protein, but you can use whichever protein you like. |
My four week training program
So here is my ultimate four week training program template for the time-poor bodybuilder.
The template below provides all exercises, sets and reps you’ll need in this program. You’ll just need to decide how much weight best suits your ability, remembering to aim to up it every week, particularly in the shorter rep sets.
I’ve done the easy part of the program for you by creating it. Now it’s your turn to pick the weights up.
Week 1 – Getting started
| Day 1 | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Exercises | Reps | Reps | Reps |
| Bench Press | 8 | 8 | 8 |
| Lat Pulldown | 8 | 8 | 8 |
| Military Press | 8 | 8 | 8 |
| Leg Press | 30 | 30 | 30 |
| Leg Curl | 10 | 10 | 10 |
| Barbell Curl | 10 | 10 | 10 |
| Day 2 | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Exercises | Reps | Reps | Reps |
| Front Squat | 8 | 8 | 8 |
| Stiff Leg Deadlift | 8 | 8 | 8 |
| Chest Press Machine | 10 | 10 | 10 |
| Cable Row | 10 | 10 | 10 |
| Side Lat Raise | 15 | 15 | 15 |
| Skull Crusher | 15 | 15 | 15 |
| Day 3 | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Exercises | Reps | Reps | Reps |
| Deadlift | 8 | 8 | 8 |
| Dumbbell Shoulder Press | 8 | 8 | 8 |
| Leg Extension | 25 | 25 | 25 |
| Tricep Dip | 20 | 20 | 20 |
| Chin Up | 10 | 10 | 10 |
| Dumbbell Curl | 15 | 15 | 15 |
Week 2 – Adding more weight
| Day 1 | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Exercises | Reps | Reps | Reps |
| Bench Press | 7 | 7 | 7 |
| Lat Pulldown | 7 | 7 | 7 |
| Military Press | 7 | 7 | 7 |
| Leg Press | 25 | 25 | 25 |
| Leg Curl | 10 | 10 | 10 |
| Barbell Curl | 10 | 10 | 10 |
| Day 2 | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Exercises | Reps | Reps | Reps |
| Front Squat | 7 | 7 | 7 |
| Stiff Leg Deadlift | 7 | 7 | 7 |
| Chest Press Machine | 10 | 10 | 10 |
| Cable Row | 10 | 10 | 10 |
| Side Lat Raise | 15 | 15 | 15 |
| Skull Crusher | 15 | 15 | 15 |
| Day 3 | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Exercises | Reps | Reps | Reps |
| Deadlift | 7 | 7 | 7 |
| Dumbbell Shoulder Press | 7 | 7 | 7 |
| Leg Extension | 20 | 20 | 20 |
| Tricep Dip | 25 | 25 | 25 |
| Chin Up | 12 | 12 | 12 |
| Dumbbell Curl | 15 | 15 | 15 |
Week 3 – Lowering the reps
| Day 1 | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Exercises | Reps | Reps | Reps |
| Bench Press | 6 | 6 | 6 |
| Lat Pulldown | 6 | 6 | 6 |
| Military Press | 6 | 6 | 6 |
| Leg Press | 20 | 20 | 20 |
| Leg Curl | 10 | 10 | 10 |
| Barbell Curl | 10 | 10 | 10 |
| Day 2 | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Exercises | Reps | Reps | Reps |
| Front Squat | 6 | 4 | 2 |
| Stiff Leg Deadlift | 6 | 6 | 6 |
| Chest Press Machine | 10 | 6 | 6 |
| Cable Row | 10 | 20 | 20 |
| Side Lat Raise | 15 | 10 | 10 |
| Skull Crusher | 15 | 10 | 10 |
| Day 3 | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Exercises | Reps | Reps | Reps |
| Deadlift | 6 | 4 | 2 |
| Dumbbell Shoulder Press | 6 | 6 | 6 |
| Leg Extension | 15 | 6 | 6 |
| Tricep Dip | 30 | 20 | 20 |
| Chin Up | 15 | 10 | 10 |
| Dumbbell Curl | 15 | 10 | 10 |
Week 4 – Building strength
| Day 1 | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Exercises | Reps | Reps | Reps |
| Bench Press | 5 | 3 | 1 |
| Lat Pulldown | 5 | 6 | 6 |
| Military Press | 5 | 15 | 15 |
| Leg Press | 20 | 30 | 30 |
| Leg Curl | 10 | 15 | 15 |
| Barbell Curl | 10 | 15 | 15 |
| Day 2 | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Exercises | Reps | Reps | Reps |
| Front Squat | 5 | 3 | 1 |
| Stiff Leg Deadlift | 5 | 6 | 6 |
| Chest Press Machine | 10 | 15 | 15 |
| Cable Row | 10 | 30 | 30 |
| Side Lat Raise | 15 | 15 | 15 |
| Skull Crusher | 15 | 15 | 15 |
| Day 3 | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Exercises | Reps | Reps | Reps |
| Deadlift | 5 | 3 | 1 |
| Dumbbell Shoulder Press | 6 | 6 | 6 |
| Leg Extension | 15 | 15 | 15 |
| Tricep Dip | 30 | 30 | 30 |
| Chin Up | 15 | 15 | 15 |
| Dumbbell Curl | 15 | 15 | 15 |
Summing up the Full Body Workout Plan
There you have it my ultimate workout plan for time-poor bodybuilders.
If you’ve reached this stage, you’ve completed my program and are reaping the benefits.
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