12 Week Bodybuilding Exercise Program for the Bodybuilding Competition

When it comes to physical fitness there are various questions that come into people's mind because of confusion about how to workout and build body easily and in less time.
Some of the most general questions are: 
How many days a week should I workout?
How much exercise should be done for each body part?
How many reps and sets should I do?
What is the best gym routine?
Should I prefer light weight/high reps and heavy weight/low reps?
And much more…

So finally I decided to cover these all questions and compiled a 12 week bodybuilding program which could easily be followed to get desired results. Below you will find a complete guide on the best workout routine that needs to be followed for good progress. 

The Best Routine for Workout that you need to follow:

Week 1-4: Start by doing all workouts in the Base Plan of Best Routine for gym workout, given at the end of this article. Also, swap 1 exercise per body part from the Exchange List provided in this article. Don’t forget to do cardio for 45 minutes in 5 days a week.

Week 5-8: Keep using the Base program and swapping each exercise per body with a new one every week. Keep going with the cardio. On the leg day, you must do high intensity of work on a stationary bicycle for 5 minutes after each exercise. Do 60 seconds at 8-9 speed on a scale of 1-10 and another 60 seconds at a slow speed. On a chest day, remember to do close grip pushups between each exercise.

Week 9-11: Keep base plan going and keep using the Exchange List. Also, continue with the cardio for 5 days a week. On leg day, perform 60 seconds of pop squats, alternate dynamic step-ups or lunge jumps after each exercise. On chest day, perform inclined pushups after each exercise. 

Week 12: Workout on Monday, Tuesday and Wednesday only.

Monday: Back and Biceps

Do all the back exercises as listed in Day 1 routine and also 2 biceps exercise from the Exchange List. Do these exercises after another, just like a circuit.

Tuesday: Chest and Triceps
Do all the chest exercises as listed in Day 4 routine. Also, perform 2 triceps exercises from the Exchange List. Do these exercises one after another, just like a circuit.

Wednesday: Shoulders

Do all shoulder exercises stated in Day 4 of the routine. Do these one after another, just like a circuit.

Not to Forget:

Abs: All 3 days

Select 2 or 3 abs exercise and start doing these each day. Perform 3 sets of 25-30 reps each.

Cardio: All 3 days 

Every day perform 30 min of high-intensity workout on treadmill with 10% incline with 5 minutes of warm-up and cool down. Do 120 seconds at 8-9 speed on a scale of 1-10 and another 60 seconds at a slow speed.

Take rest on Thursday & Friday

Give your body time to heal up and take rest on these 2 days in-order to focus on your final days and gain full benefit of this best gym workout routine.
Strength Schedule

Day 1: Back and Abs Exercise

Day 2: Rest

Day 3: Legs Exercise

Day 4: Chest and Shoulders Exercise

Day 5: Yoga

Day 6: Back, Arms and Abs Exercise

Day 7: Rest

Cardio schedule* 

Days 1, 2, 4, 5, 7: TreadMill inclined upto 10% 

Days 3, 6: Rest

Exercise Exchange List
In order to keep your workout interesting and muscles guessing keep swapping the workout on strength days.

Dumbbell Row
Close-grip Pull down
Seated Cable Rope Row
Behind-the-neck Pull down


Weighted Crunch
Vertical-bench Leg Raise
Kneeling Cable Crunch
Hanging Knee Raise

Flat-bench Dumbbell Press
Barbell Bench Press
Cable Crossover
Flat-bench Dumbbell Fly

Dumbbell Hammer Curl
Cable Preacher Curl
Barbell Curl

Seated Hamstring Curl
Stationary Lunge
Hack Squat
Lying Hamstring Curl

Cable Overhead
Triceps Extension
Single-arm overhead
Triceps Extension
Cable Press down

Lateral Raise
Dumbbell Shoulder Press
Shoulder Press
Machine Lateral Raise
Front Plate Raise
Bentover Dumbbell
Smith Machine

Base Program

Day 1:


Lat Pull Down 3x10
T-bar row 3x10
Wide-grip seated row 3x10
Straight arm lat pull-down 3x12

Broomstick curl 2x100
Lying knee lift 3x20
Crunches 3x20
Day 2: Rest

Day 3:

Leg Extension 3x (30-50)
Walking barbell Lunge 3x20
Leg Press 3x30
Stiff Leg deadlift 3x20

Standing Calf Raise 4x(8-10)
Seated Calf Raise 3x(8-10)
Day 4:

Flat Bench Dumbbell press 3x (12-15)
Inclined Dumbbell Flye 3x (12-15)
Peck deck 3x (12-15)


Dumbbell Lateral Raise 2x15
Cable Lateral Raise 2x15
Dumbbell Front Raise 2x15
Behind the Neck Smith Neck Press 2x15
Day 5: Yoga

Day 6:

Hyperextension 2 x To failure

Deadlift 3x (12-15)

Kettlebell Pullover 3x (12-15)


Standing Dumbbell Curl 3x(10-12)
Superset Dumbbell Over head triceps extension 3x (10-12)

Broomstick Curls 2x100
Hanging Leg Raise 3x20

Day 7: Rest

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