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Full body workout plan for time poor bodybuilders

Posted by Sam Grachan in Workouts

Estimated reading time: 1mins

Free, no excuses, full body workout plan for time poor bodybuilders from Bulk Nutrients

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 Breakfast1 x serve AM Burner
Pre Workout1 x serve Pump FX Pre Workout Capsules 1 x serve and Creatine Monohydrate taken with 1 litre of water
Post Workout1 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 1Set 1Set 2Set 3
ExercisesRepsRepsReps
Bench Press888
Lat Pulldown888
Military Press888
Leg Press303030
Leg Curl101010
Barbell Curl101010
Day 2Set 1Set 2Set 3
ExercisesRepsRepsReps
Front Squat888
Stiff Leg Deadlift888
Chest Press Machine101010
Cable Row101010
Side Lat Raise151515
Skull Crusher151515
Day 3Set 1Set 2Set 3
ExercisesRepsRepsReps
Deadlift888
Dumbbell Shoulder Press888
Leg Extension252525
Tricep Dip202020
Chin Up101010
Dumbbell Curl151515
Sam using his own program.
Sam using his own program.

Week 2 – Adding more weight

Day 1Set 1Set 2Set 3
ExercisesRepsRepsReps
Bench Press777
Lat Pulldown777
Military Press777
Leg Press252525
Leg Curl101010
Barbell Curl101010
Day 2Set 1Set 2Set 3
ExercisesRepsRepsReps
Front Squat777
Stiff Leg Deadlift777
Chest Press Machine101010
Cable Row101010
Side Lat Raise151515
Skull Crusher151515
Day 3Set 1Set 2Set 3
ExercisesRepsRepsReps
Deadlift777
Dumbbell Shoulder Press777
Leg Extension202020
Tricep Dip252525
Chin Up121212
Dumbbell Curl151515
Sam-Grachan-lower-body
Sam working on his legs.

Week 3 – Lowering the reps

Day 1Set 1Set 2Set 3
ExercisesRepsRepsReps
Bench Press666
Lat Pulldown666
Military Press666
Leg Press202020
Leg Curl101010
Barbell Curl101010
Day 2Set 1Set 2Set 3
ExercisesRepsRepsReps
Front Squat642
Stiff Leg Deadlift666
Chest Press Machine1066
Cable Row102020
Side Lat Raise151010
Skull Crusher151010
Day 3Set 1Set 2Set 3
ExercisesRepsRepsReps
Deadlift642
Dumbbell Shoulder Press666
Leg Extension1566
Tricep Dip302020
Chin Up151010
Dumbbell Curl151010
Sam-Grachan-upper-body-dips
Sam doing Tricep Dips from his program.

Week 4 – Building strength

Day 1Set 1Set 2Set 3
ExercisesRepsRepsReps
Bench Press531
Lat Pulldown566
Military Press51515
Leg Press203030
Leg Curl101515
Barbell Curl101515
Day 2Set 1Set 2Set 3
ExercisesRepsRepsReps
Front Squat531
Stiff Leg Deadlift566
Chest Press Machine101515
Cable Row103030
Side Lat Raise151515
Skull Crusher151515
Day 3Set 1Set 2Set 3
ExercisesRepsRepsReps
Deadlift531
Dumbbell Shoulder Press666
Leg Extension151515
Tricep Dip303030
Chin Up151515
Dumbbell Curl151515

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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