Working out has gotten so complex. So many classes, so many new pieces of equipment, supplements—even the clothing. Options are great, but sometimes you just need someone to give it to you straight. If your number one goal is to build muscle and burn fat to look and feel better—at the end of the day—you’re bodybuilding. Like I said, there’s many different ways to get there but this is a surefire, straight-forward way of getting it done—and very effectively.

More into athleticism than aesthetics? Try our 3-day Contender’s Plan for high-performance athletes

The Workout Plan

DAY 1 – Chest & Back 1

1. Barbell Chest Press 4 x 8 rest 90 sec
2. Cable Pulldowns 4 x max rest 90 sec
3. Barbell Incline Press 4 x 10 rest 60 sec
4. Barbell Bent Over Row 4 x 10 rest 60 sec
5. Push Ups 3 x 10 rest 45 sec
6. V-Bar Cable Row 3 x 10 rest 45 sec
7. Hip Thrust 3 x max rest 60 sec

DAY 2 – Legs 1

1. Barbell Squat 4 x 8 rest 90 sec
2. Plie Squat 4 x 10 rest 60 sec
3. Barbell Romanian Deadlift 4 x 8 rest 90 sec
4. Dumbbell Lying Hamstring Curl 3 x 10 rest 60 sec
5. Barbell Bridge Off Bench 3 x 10 rest 45 sec
6. Standing Calf Raise 4 x 8 rest 45 sec
7. Rope Cable Crunch 3 x 12 rest 60 sec

DAY 3 – Shoulders & Arms

1. Standing Military Press 4 x 8 rest 90 sec
2. Standing Dumbbell Lateral Raises 4 x 10 rest 60 sec
3. Standing Dumbbell Arnold Shoulder Press 3 x 10 rest 60 sec
4. Standing Barbell Bicep Curl 4 x 10 rest 60 sec
5. Barbell Bench Tricep Skull Crushers 4 x 10 rest 60 sec
6. Seated Dumbbell Hammer Curl 3 x 10 rest 45 sec
7. Bench Dips 3 x 10 rest 45 sec
8. Plank 3 x 60 sec rest 30 sec

DAY 4 – OFF

DAY 5 – Chest & Back 2

1. Dumbbell Incline Chest Press 4 x 10 rest 60 sec
2. Dumbbell Flat Chest Press 3 x 12 rest 60 sec
3. Dumbbell Incline Chest Fly 3 x 12 rest 60 sec
4. Chin Ups 4 x 10 rest 60 sec
5. Incline Bench Dumbbell Row 3 x 12 rest 60 sec
6. Single Arm Dumbbell Row 3 x 12 rest 45 sec
7. Weighted Bench Hip Thrusts 3 x 12 rest 60 sec

DAY 6 – Legs & Abs 2

1. Barbell Walking Lunges 3 x 12 per leg rest 60 sec
2. Narrow Barbell Squats 3 x 12 rest 60 sec
3. Dumbbell Reverse Lunges 3 x 12 rest 60 sec
4. Single-leg Standing Calf Raise 3 x 15 rest 45 sec
5. Barbell Shrugs 4 x 8 rest 60 sec
6. Dumbbell Seated Shrugs 4 x 10 rest 45 sec
7. Weighted Crunch 3 x 12 rest 45 sec

DAY 7 – OFF

*This program was originally produced by HUMANFITPROJECT for Men’s Fitness magazine.