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Here are some awesome Hardcore Bodybuilding Training Routines for muscle mass building & adding brutal strength, for real results!
“Some of the fantastic ass kicking hardcore workouts we have listed here just for MuscleSports.net™ visitors”
DL.
We have a ton of killer hardcore workouts here listed @ MuscleSports.net. Here are some high intensity HC training routines for building massive amounts of muscle and strength! Use the printable logs to keep track of how many sets/reps you did on every exercise! To gain unbelieveable results, you have to go beyond what is ordinary. These routine will help you form your base, from there the sky is your limit.
Routine Notes
Warm up on a stationary bike for five minutes before each training session. This routine should familiarize you with some solid exercises. Strict adherence to this routine can result in significant gains in size and strength in a relatively short amount of time. This entire routine, including cardio, should take about 60 minutes. Emphasize smooth movements and proper form. The amount of weight used should only be of secondary concern.
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- Duration: 8 Weeks
- Cycle: 3 Days Per Week
- Level: Novice To Intermediate
- Goal: Introduction To Bodybuilding
Legs
- Barbell Squats: 3 Sets x 10-12 Reps
- Leg Curls: 2 Sets x 12 Reps
- Standing Calf Raises: 2 Sets x 12Reps
Chest/Shoulders
- Flat Barbell Bench Presses: 2 Sets x 10 Reps
- Barbell Shoulder Presses: 2 Sets x 10 Reps
Back
- Front Pulldowns: 2 Sets x 10 Reps
- Barbell Rows: 2 Sets x 10 Reps
Arms
- Barbell Curls: 2 Sets x 10 Reps
- Lying Tricep Extensions: 2 Sets x 10 Reps
Abs/Conditioning
- Ab Crunches: 2 Sets x 10 Reps
- Aerobic Training: 20 minutes of low intensity aerobic
Workout Schedule
- Monday: On
- Tuesday: Off
- Wednesday: Repeat
- Thursday: Off
- Friday: Repeat
- Saturday: Off
- Sunday: Off
Click Here For A Printable Log Of Training Routine # 1
Routine Notes This is a mid level routine that can be used by just about anyone. It is very concentrated when compared to the beginner routine as more will be asked of the trainee, so more dedication will be expected to continue the progress generated from the beginning schedule. Some of the exercises are more specific and the workload has increased by 40%. This routine has been used by advanced trainees who have had extended layoff and need to get reaclamated to the rigors of intense training. Follow this routine for 12 weeks then take a week break before starting another cycle. After 6 months access your level of conditioning and recovery before moving to more advanced level specific training schedules.
- Duration: 8 Weeks
- Cycle: Two Days On, One Day Off, Two Days On, Two Days Off, Repeat.
- Level: Intermediate To Advanced<
- Goal: Muscle Strength And Size
Chest
- Incline Bench Presses: 4 Sets X 8-10 Reps
- Dumbbell Bench Presses: 3 Sets X 8-12 Reps
- Flat Flyes: 3 Sets X 10-12 Reps
Delts
- Seated Rear Laterals: 3 Sets X 10-12 Reps
- Seated Side Laterals: 3 Sets X 10-12 Reps
- Seated Barbell Presses: 3 Sets X 6-8 Reps
Triceps
- Close Grip Bench Presses: 3 Sets X 10-12 Reps
- Lying Tricep Extensions: 3 Sets X 12 Reps
Abs
- Ab Crunches: 3 Sets X 15 Reps
Click Here For A Printable Log Of Training Routine # 2 - Monday & Thursday - Chest/Shoulders/Triceps
Legs
- Squats: 4 Sets X 6-15 Reps
- Leg Extensions: 3 Sets X 12-15 Reps
- Lying Leg Curls: 2 Sets X 15 Reps
- Stiff Leg Deadlifts: 2 Sets X 15 Reps
Back
- Barbell Rows: 3 Sets X 6-8 Reps
- Chins/Front Pulldowns: 3 Sets 8-12
- Shrugs: 4 Sets X 15 Reps
Biceps
- Standing Dumbbell Curls: 3 Sets X 8-10 Reps
- Preacher Curls: 3 Sets X 8 Reps
- Barbell Reverse Curls 2 Sets X 10-12 Reps
Calves
- Standing Calf Machine: 4 Sets X 15 Reps
- Seated Calf Raises: 4 Sets X 15 Reps
Abs
- Ab Rope Crunches: 3 Sets X 15 Reps
Click Here For A Printable Log Of Training Routine # 2 - Tuesday & Friday - Legs/Back/Biceps/Calves
Workout Schedule
- Monday: On
- Tuesday: On
- Wednesday: Off
- Thursday: On
- Friday: On
- Saturday: Off
- Sunday: Off
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Testosterone Booster!Notes: The Ronnie Coleman Routine. This is a 6 days a week advanced routine that is recommended for only those who have been training for at least 2+ years steady with only breaks between cycles. The routine is very taxing and should be worked up to by progressively increasing your ability to handle more work load over a given time frame. That is what the beginning and intermediate routines are designed to do. They increase your ability to handle more work load. Give the routine a try for 2 weeks and honestly judge your recovery and energy. If either feels to be dragging back off the schedule and try on of the other routine that have more rest days in between training days.
- Duration: 12-16 Weeks
- Cycle: Two Days On, One Day Off, Two Days On, Two Days Off, Repeat.
- Level: Intermediate To Advanced
- Goal: Muscle Strength And Size
Chest
- Flat Bench Presses/Dumbbell Bench Presses*: 5 Sets X 6-12 Reps
- Incline Bench Presses/Dumbbell Incline Presses*: 4 Sets X 8-10 Reps
- Decline Bench Presses/Parallel Bar Dips*: 4 Sets X 8-12 Reps
- Chest Machine Presses: 3 Sets X 12-15 Reps
- Flat DB Flyes: 3 Sets X 10-12 Reps
Back
- Deadlifts/T-Bar Rows*: 5 Sets X 4-8 Reps
- Barbell Rows/DB Rows*: 4 Sets X 6-8 Reps
- Chins/Front Pulldowns: 4 Sets 8-12
- DB Pullovers: 4 Sets X 15 Reps
Click Here For A Printable Log Of Training Routine # 3 - Monday & Thursday - Chest/Back
Shoulders
- Seated Barbell/Dumbbell Presses* 4 Sets X 8-12
- Dumbbell Laterals: 3 Sets x 10 Reps
- Dumbbell Bent Laterals: 3 Sets x 10 Reps
- Cable Side Laterals: 3 Sets x 10 Reps
Traps
- Dumbbell Shrugs 4 Sets X 12 Reps
- Barbell Upright Rows 3 Sets X 8-12 Reps
Triceps
- Overhead Dumbbell Ext.: 3 Sets x 8-10 Reps
- Tricep Pressdowns: 3 Sets x 10 Reps
- Barbell Presses: 3 Sets x 10 Reps
Biceps
- Standing Dumbbell Curls: 3 Sets X 8-10 Reps
- Preacher Curls: 3 Sets X 8 Reps
- Seated Hammer Curls 2 Sets X 10-12 Reps
Click Here For A Printable Log Of Training Routine # 3 - Tuesday & Friday - Shoulders/Triceps/Biceps
Legs
- Squats/Front Squats*: 4 Sets X 6-15 Reps
- 45° Leg Presses/Hack Squats* 4 Sets X 12-20 Reps
- Leg Extensions: 3 Sets X 12-15 Reps
- Lying Leg Curls: 3 Sets X 15 Reps
- Seated Leg Curls: 3 Sets X 15 Reps
- Stiff Leg Deadlifts: 2 Sets X 15 Reps
Calves
- Standing Calf Machine: 5 Sets X 12-15 Reps
- Seated Calf Raises: 4 Sets X 15-20 Reps
Forearms
- Behind the Back Barbell Wrist Curls: 4 Sets X 12+ Reps
- Barbell Reverse Curls: 3 Sets X 10-12 Reps
Click Here For A Printable Log Of Training Routine # 3 - Wednesday & Saturday - Legs/Calves/Forearms
* Substitution exercises for the second workout of the week.
Workout Schedule
- Monday: On
- Tuesday: On
- Wednesday: On
- Thursday: On
- Friday: On
- Saturday: On
- Sunday: Off
Notes: Very popular training split for those looking to maximize recuperation, strength and mass increases. This type of split was very popular with Six time Mr. Olympia Dorian Yates who believed in training a maximum of 4 time per week in the off season in order to maximize his muscle growth and power output. The workout here doesn't follow th one set principles of Mr. Yates but is very taxing and will generate plenty of growth for any who follow it to the letter. Training cycle is 12 weeks with 1 week off.
- Duration: 12-16 Weeks
- Cycle: Two Days On, One Day Off, Two Days On, Two Days Off, Repeat.
- Level: Intermediate To Advanced
- Goal: Muscle Strength And Size
Chest
- Incline Bench Presses/Dumbbell Incline Presses*: 5 Sets X 6-12 Reps
- Flat Bench Presses/Parallel Bar Dips*: 4 Sets X 8-12 Reps
- Hammer Machine Presses: 4 Sets X 8-15 Reps
- Flat DB Flyes: 3 Sets X 10-12 Reps
Triceps
- Smith Machine Close Grip Bench Presses: 3 Sets X 10-12 Reps
- EZ Bar Pressdowns: 3 Sets X 12 Reps
- Dumbbell Kickbacks: 3 Sets X 12 Reps
Back
- Reverse Grip Barbell Rows/DB Rows*: 5 Sets X 6-8 Reps
- Chins/Front Pulldowns: 4 Sets 8-12
- Deadlifts/T-Bar Rows*: 4 Sets X 6-8 Reps
- DB Pullovers: 3 Sets X 15 Reps
Biceps
- Incline Dumbbell Curls: 3 Sets X 8-10 Reps
- Machine Preacher Curls: 3 Sets X 8 Reps
- One Arm Cable Curls 3 Sets X 10-12 Reps
Day of Rest: Eat on time and on schedule every 2.5-3 hours for 5-6 meals. If soreness is greater than normal add in extra meal and other techniques to speed healing like Ice compress, cold baths or light massage.
Shoulders
- Smith Machine Front Presses 4 Sets X 8-12
- Standing Cable Side Laterals: 3 Sets x 10 Reps
- Standing Cable Bent Laterals: 3 Sets x 10 Reps
- Front Barbell Raises: 3 Sets x 10 Reps
Traps
- Dumbbell Shrugs 4 Sets X 12 Reps
- Cable Upright Rows 3 Sets X 8-12 Reps
Same as Wednesday
Quads
- 45° Leg Presses 5 Sets X 12-20 Reps
- Hack Squats: 4 Sets X 6-15 Reps
- Leg Extensions: 4 Sets X 12-20 Reps
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- Lying Leg Curls: 4 Sets X 15 Reps
- Stiff Leg Deadlifts: 3 Sets X 15 Reps
Calves
- Standing Calf Raises 4 Sets X 12-20 Reps
- Seated Calf Raises 3 Sets X 15-20 Reps
Workout Schedule
- Monday: On
- Tuesday: On
- Wednesday: Off
- Thursday: On
- Friday: Off
- Saturday: On
- Sunday: Off
Notes: The same workout schedule as above but not as hardcore on the exercise pairings so as to not tax the CNS as much as an advanced routine would. Workout is designed to add muscle size and improve workload capacity.
- Duration: 8-12 Weeks
- Cycle: Two Days On, One Day Off, Two Days On, Two Days Off, Repeat.
- Level: Intermediate To Advanced
- Goal: Muscle Strength And Size
Chest
- Dumbbell Presses: 4 Sets x 8 Reps
- Flat Bench Presses: 4 Sets x 8 Reps
- Flat Dumbbell Flyes: 3 Sets x 8 Reps
- Cable Crossovers: 2 Sets x 12 Reps
Biceps
- Barbell Curls: 3 Sets x 8 Reps
- Close EZ Bar Curls: 3 Sets x 8 Reps
Click Here For A Printable Log Of Training Routine # 3 - Monday - Chest/Biceps
Legs
- Leg Curls: 4 Sets x 10 Reps
- Leg Extensions: 4 Sets x 10 Reps
- Leg Presses: 4 Sets x 12 Reps
- Squats: 4 Sets x 12 Reps
- Stiff Legged Deadlifts: 4 Sets x 12 Reps
Click Here For A Printable Log Of Training Routine # 3 - Tuesday - Legs
Back
- Barbell Shrugs: 3 Sets x 10 Reps
- High Pulls: 3 Sets x 10 Reps
- Rear Shrugs: 3 Sets x 10 Reps
- Reverse Barbell Rows: 3 Sets x 10 Reps
- T-Bar Rows: 3 Sets x 10 Reps
- Dumbbell Rows: 3 Sets x 10 Reps
Calves
- Standing Calf Raises: 4 Sets x 12 Reps
- Seated Calf Raises: 4 Sets x 12 Reps
Click Here For A Printable Log Of Training Routine # 3 - Thursday - Back/Calves
Shoulders
- Machine Laterals: 3 Sets x 10 Reps
- Dumbbell Laterals: 3 Sets x 10 Reps
- Side Dumbbell Laterals: 3 Sets x 10 Reps
Triceps
- Dumbbell Presses: 3 Sets x 10 Reps
- Tricep Pressdowns: 3 Sets x 10 Reps
- Barbell Presses: 3 Sets x 10 Reps
Click Here For A Printable Log Of Training Routine # 3 - Saturday - Shoulders/Triceps
Workout Schedule
- Monday: On
- Tuesday: On
- Wednesday: Off
- Thursday: On
- Friday: Off
- Saturday: On
- Sunday: Off
Notes: This is a general outline, not including warm-up sets. Be sure to stretch thoroughly before training. “I make sure I’m totally prepared for heavy sets, and may do two to four lighter sets before the max sets to prepare physically and mentally.” From week to week, reps may also change, as well as the order of exercises (e.g., shrugs and deadlifts before rows and chins on back day). “While I use heavy weights, I make sure to do my exercises as strictly and safely as possible. My pre-contest and off-season weight training routines are similar. Because of the added motivation of an upcoming contest, I'll generate more intensity, with a more conscious effort towards contracting the muscles. I may drop or add exercises, but these changes will be relatively minor. I strive to handle the same weights I would in the off-season, as this is crucial to maintaining muscle during a pre-contest period.”
- Duration: 8-12 Weeks
- Cycle: Two Days On, One Day Off, Two Days On, Two Days Off, Repeat.
- Level: Intermediate To Advanced
- Goal: Muscle Strength And Size
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- Incline Bench Presses: 2 Sets X 8 Reps
- Dumbbell Presses: 2 Sets X 8 Reps
- Incline Flyes: 2 Sets X 8 Reps
- Flat Bench Presses: 2 Sets X 8 Reps
- Cable Crossovers: 2 Sets X 15 Reps
Delts
- Machine Rear Laterals: 3 Sets X 10 Reps
- Side Laterals: 3 Sets X 10 Reps
- Machine Laterals: 3 Sets X 10 Reps
- Seated Presses: 2 Sets X 6 Reps
Triceps
- Overhead Tricep Extensions: 3 Sets X 12 Reps
- Lying Tricep Extensions: 3 Sets X 12 Reps
Abs
- Ab Crunches: 3 Sets X 15 Reps
Click Here For A Printable Log Of Training Routine # 2 - Monday - Chest/Shoulders/Triceps
Legs
- Squats: 4 Sets X 6-15 Reps
- Lying Leg Curls: 4 Sets X 15 Reps
- Sissy Squats: 4 Sets X 15 Reps
- Stiff Leg Deadlifts: 4 Sets X 15 Reps
Calves
- Standing Calf Machine: 4 Sets X 15 Reps
- Seated Calf Raises: 4 Sets X 15 Reps
Abs
- Reverse Ab Crunches: 3 Sets X 15 Reps
Click Here For A Printable Log Of Training Routine # 2 - Tuesday - Legs/Calves
Back
- Barbell Rows: 3 Sets X 6-8 Reps
- Dumbbell Rows: 3 Sets X 8 Reps
- Seated Cable Rows: 3 Sets X 10 Reps
- Chins: 3 Sets To Failure
- Deadlifts: 2 Sets X 6-8 Reps
- Shrugs: 4 Sets X 15 Reps
Biceps
- Preacher Curls: 3 Sets X 8 Reps
- Seated Dumbbell Curls: 3 Sets X 8 Reps
Abs
- Ab Rope Crunches: 3 Sets X 15 Reps
Click Here For A Printable Log Of Training Routine # 2 - Thurday - Back/Biceps
Workout Schedule
- Monday: On
- Tuesday: On
- Wednesday: Off
- Thursday: On
- Friday: Off
- Saturday: Off
- Sunday: Repeat
Notes: Though this routine looks deceptively simple (the heaviest weights aren't used), believe me, it's not so easy. This routine looks to maximize your pump and your results. Keep your rest period between each to a minimum (no more than 30 seconds). It should produce nice size, shape and overall definition.
- Duration: 12-16 Weeks
- Cycle: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off.
- Level: Advanced
- Goal: Muscle Size, Shape, And Definition
Chest
- Decline Smith Presses: 2 Sets x 12 Reps
- Flat Hammer Presses: 4 Sets x 25 Reps
- Incline Dumbbell Flyes: 3 Sets To Failure
Front/Side Delts
- Seated Dumbbell Presses: 1 Set x 25 Reps
- Reverse EZ Bar Presses: 1 Set To Failure
- Seated Dumbbell Side Laterals: To Failure
Click Here For A Printable Log Of Training Routine # 7 - Monday - Chest/Shoulders
Quads (2 Full Rotations)
- Leg Presses: 4 Sets x 25 Reps
- Horizontal Leg Presses: 1 Set x 40 Reps
- Leg Extensions: 1 Set x 40 Reps
Hamstrings
- Leg Curl Machine: 3 Sets To Failure
Click Here For A Printable Log Of Training Routine # 7 - Tuesday - Quads/Hams
Notes: This routine is short and sweet. It’s perfect for bodybuilders who want a break out of a stale routine or for those who want to maximize their results in the shortest period of time. This program is great for novices and experienced bodybuilders alike. It involves basic strength movements. There’s nothing fancy here. The real effectiveness lies in the specific combination of movements. Each day incorporates specific movements in the right sequence that will help you grow. I emphasize heavier weights with absolute strict form. Unless noted, you’ll perform 5 sets for each exercise. Each successive set gets progressively heavier and you’ll follow this pattern: 1st set, 8 reps; 2nd set, 6 reps; 3rd set, 4 reps; fourth set, 2 reps; and fifth set, 50% of the weight of the 1st set to failure. In addition to the program outlined below, there’s 20 minutes of cardio after each workout, ten minutes of stretching before and after you finish training.
- Duration: 8-12 Weeks
- Cycle: 4-Day Split, Two Days On, 1 Day Off, Two Days On, Two Days Off.
- Level: Intermediate To Advanced
- Goal: Muscle Size, Strength
Quads/Hams
- Squats
- Leg Curls
- Leg Extensions
Abs
Lower Back/Calves
Calves
- Toe Raises (5 sets of 12 reps)
Upper Back(Lats)
- Behind-The-Neck Pulldowns
- Front Lat Pulldowns
- Seated Rows
Biceps
- Bicep Curls (Straight Bar)
- Preacher Curls
- Alternate Seated Dumbbell Curls
Abs
Chest
- Flat Bench Presses
- Incline Bench Presses
- Incline Dumbbell Presses
Triceps
- Dips
- Tricep Cable Pushdowns
Calves
- Toe Raises (5 sets of 12 reps)
Click Here For A Printable Log Of Training Routine # 8 - Monday - Friday
Workout Schedule
- Monday: On
- Tuesday: On
- Wednesday: Off
- Thursday: On
- Friday: On
- Saturday: Off
- Sunday: Off
Notes: The following is a basic routine that has been used with great success by many who have tried it. The routine is a four day split that give you plenty of rest so you can use the maximum weight for each given workout. By pounding on the heavy weight and adequate rest days you will see dramatic changes in your physique over the course of your training cycle. Keep your between 6-12 for each set. You can modify this routine to meet your specific needs by adding sets and substituting different exercises.
- Duration: 12 Weeks
- Cycle: Four Day Split, Three Days Off
- Level: Intermediate<
- Goal: Muscle Size
Chest
- Bench Presses: 4 Sets X 6-10 Reps
- Incline Dumbbell Presses: 3 Sets X 8-12 Reps
- Incline Flyes: 3 Sets X 10-12 Reps
Biceps
- Barbell Curls: 3 Sets X 6-8 Reps
- Dumbbell Curls: 3 Sets X 10-12 Reps
- Concentration Curls: 3 Sets X 10-12 Reps
Click Here For A Printable Log Of Training Routine # 6 - Monday - Chest/Biceps
Legs
Hamstrings
- Seated Leg Curls: 3 Sets X 10-12 Reps
- Stiff-Leg Deadlifts: 3 Sets X 10-12 Reps
- One-Leg Leg Curls: 3 Sets X 10-12 Reps
Quads - 9 sets
- Squats: 3 Sets X 8-12 Reps
- Leg Presses: 3 Sets X 12-20 Reps
- Leg Extensions: 3 Sets X 12-15 Reps
Click Here For A Printable Log Of Training Routine # 6 - Tuesday - Legs
Back - 18 sets
- Barbell Rows: 3 Sets X 8-12 Reps
- Seated Rows: 3 Sets X 10-12 Reps
- One-Arm Dumbbell Rows: 3 Sets X 10-12 Reps
- Deadlifts: 3 Sets X 6-12 Reps
- Barbell Shrugs: 3 Sets X 12-15 Reps
Click Here For A Printable Log Of Training Routine # 6 - Thursday - Back
Shoulders - 12 sets
- Dumbbell Presses: 3 Sets X 10-12 Reps
- Front Barbell Presses: 3 Sets X 8-12 Reps
- Standing Dumbbell Laterals: 3 Sets X 12-15 Reps
- Bent-Over Dumbbell Laterals: 3 Sets X 12-15 Reps
Triceps - 9 sets
- Cable Rope Pushdowns: 3 Sets X 10-12 Reps
- Smith Machine Close-Grip Bench Presses: 3 Sets X 8-10 Reps
- One Arm Overhead Dumbbell Ext.: 3 Sets X 10-12 Reps
Click Here For A Printable Log Of Training Routine # 6 - Saturday - Shoulders/Triceps
Workout Schedule
- Monday: On
- Tuesday: On
- Wednesday: Off
- Thursday: On
- Friday: Off
- Saturday: On
- Sunday: Off
Tags: Workout Programs Arms Chest Back Shoulders Legs Calves Abdominals Core
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