Bodybuilding Programs To Gain Big Muscles with Meal Preps

12 Week Workout Program

I got a lot of questions &  e-mail from people asking me all sorts of exercise related questions such as:

@ How many days per week should I workout?
@ How many exercises should I do for each body part?
@ How many sets and reps should I do?
@ Should I lift heavy weights / low reps or light weights / high reps?
@ How often should I train each body part?
@ Food, Diet, Nutrition how to prepare 




For anyone looking to pack on some serious muscle mass, one of the top priorities will be to determine what the best bodybuilding workout to follow is. There are a wide range of different workouts available, so choosing the one that will suit your needs best is important.

It's also essential that you understand which factors contribute the most to gaining lean muscle mass. A program that utilizes these principles will often fare better than one that doesn't.
Let's take a brief look at some of the more popular bodybuilding workout set-ups and identify the pros and cons of each.

The Workout Routine

Weeks 1 & 2 & 3 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

1) Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

2) Dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

3) Standing calf raise:
- 5 sets of 10 reps

4) Leg raises:
- 5 sets of 10 reps

5) Incline sit ups:
- 3 sets of 10-20 reps

Tuesday: (five minutes of light cardio to warm up)

1) Incline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

2) Seated dumbbell shoulder press:
- 5 sets of 8 reps

3) Bicep cable curls: (from low pulley)
- 5 sets of 10 reps

4) Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps

5) Bent over dumbbell lateral raises:
- 3 sets of 10-15 reps

Thursday: (five minutes of light cardio to warm up)

1) Leg press:
- do a couple warm up sets first
- 4 sets of 15 reps

2) Leg curls:
- 4 sets of 15 reps

3) Wide grip pull downs:
- 4 sets of 15 reps

4) Hyper extensions:
- 4 sets of 10 reps

5) Pull down ab crunches:
- 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

1) Incline dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps

2) Dumbbell side lateral raises:
- 4 sets of 10 reps

3) Bicep dumbbell curls:
- 4 sets of 12 reps

4) Tricep push downs: (with rope attachment)
- 4 sets of 12 reps

5) Barbell upright rows:
- 3 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.






Weeks 4 & 5 & 6 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

1) Bent over barbell rows:
- do a couple warm up sets first
- 5 sets of 8 reps

2) Barbell shoulder shrugs:
- 5 sets of 10 reps

3) Leg extensions:
- 5 sets of 10 reps

4) Leg curls:
- 5 sets of 10 reps

5)Seated calf raise:
- 5 sets of 10 reps

6) Incline sit ups:
- 3 sets of 10-20 reps

Tuesday: (five minutes of light cardio to warm up)

Decline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Seated barbell shoulder press: (i.e. military press)
- 5 sets of 8 reps

Preacher barbell curls:
- 5 sets of 10 reps

Lying tricep extensions: (with the EZ bar)
- 5 sets of 10 reps

Cable upright rows: (from the low pulley)
- 3 sets of 15 reps

Thursday: (five minutes of light cardio to warm up)

Hack Squat:
- do a couple warm up sets first
- 4 sets of 15 reps

Stiff leg dead lifts:
- 4 sets of 15 reps

Seated cable rows:
- 4 sets of 15 reps

Leg raises:
- 4 sets of 12 reps

Crunches:
- 4 sets of 25+ reps

Friday: (five minutes of light cardio to warm up)

Flat dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps

Dumbbell front lateral raises:
- 4 sets of 10 reps

Bicep barbell curls:
- 4 sets of 12 reps

Tricep push downs: (with V bar attachment)
- 4 sets of 12 reps

Close grip pull downs:
- 4 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the decline bench press and the bent barbell row try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 7 & 8 & 9 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Partial Dead lifts: (use a power rack and set the bar just below your knees)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Chin ups:
- 4 sets of as many reps as you can do
Pull down ab crunches:
- 5 sets of 10 reps

Leg raises:
- 5 sets of 10 reps

Tuesday: (five minutes of light cardio to warm up)

Flat barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Bent over dumbbell lateral raises:
- 4 sets of 10 reps

Dumbbell side lateral raises:
- 4 sets of 10 reps

Dumbbell front lateral raises:
- 4 sets of 10 reps

Bicep cable curls: (from low pulley)
- 5 sets of 10 reps

Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps

Thursday: (five minutes of light cardio to warm up)

Hack Squat::
- do a couple warm up sets first
- 5 sets of 10 reps

Leg press:
- 4 sets of 15 reps
Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.)
- 4 sets of 10 reps

Hyper extensions:
- 4 sets of 10 reps

Pull down ab crunches:
- 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Dumbbell bench press on the stability ball:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell shoulder press sitting on the stability ball:
- 4 sets of 10 reps

EZ bar bicep curls:
- 4 sets of 12 reps

One arm over head dumbbell extensions:
- 4 sets of 12 reps

One arm dumbbell rows:
- 3 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, partial dead lift, and flat barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 10, 11, and 12 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Leg press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Stiff leg dead lifts:
- do a couple warm up sets first 
- 5 sets of 5 reps (train heavy, but don't train to failure)

Wide grip pull downs:
- 4 sets of 10 reps

Incline sit ups:
- 5 sets of 15 reps

Leg raises:
- 5 sets of 15 reps

Tuesday: (five minutes of light cardio to warm up)

Dips: (add extra weight if needed)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Chin ups:
- 4 sets of as many reps as you can do

Side lateral raises:
- 4 sets of 10 reps

Seated barbell shoulder press: (i.e. military press)
- 4 sets of 10 reps

Bicep dumbbell preacher curls:
- 5 sets of 10 reps
Tricep push downs: (using rope attachment)
- 5 sets of 10 reps

Thursday: (five minutes of light cardio to warm up)

Squats:
- 4 sets of 15 reps

Leg curls:
- 4 sets of 15 reps

Leg extensions:
- 4 sets of 15 reps

Seated cable rows:
- 4 sets of 10 reps

Standing calf raise:
- 4 sets of 10 reps

Pull down ab crunches:
- 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Push ups with feet elevated on the stability ball:
- 4 sets of as many reps as you can do

Seated dumbbell shoulder press:
- 4 sets of 10 reps

Standing one arm dumbbell curls: 
- 4 sets of 12 reps

(Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.)

One arm over head dumbbell extensions:
- 4 sets of 12 reps

Close grip pull downs:
- 4 sets of 15 reps

Each 3 week cycle is different. You will focus on different exercises during each cycle. This will allow you to make consistent progress over the long term.
After you complete this 12 week workout program you can go through the program again and strive to beat your personal best lifts from the first time through. Or you can move on to something totally different.

Nutrition 

Sample Meal Preparation for whole week

Day 1:

Breakfast: Protein Pancakes topped with Greek yogurt and blueberry sauce
Lunch: Chicken with asparagus and pesto sauce
Dinner: Chicken breast and salad with homemade dressing

Day 2:

Breakfast: Frittata with fruit and yogurt
Lunch: Chicken breast and salad with homemade dressing
Dinner: Mahi mahi and green beans

Day 3:

Breakfast: Frittata with fruit and yogurt
Lunch: Turkey patty with broccoli and sweet potato
Dinner: Chicken breast and salad with homemade dressing

Day 4:

Breakfast: Frittata and 1/2 serving cereal
Lunch: Turkey patty with broccoli and sweet potato
Dinner: Mahi mahi and green beans

Day 5:

Breakfast: Frittata with fruit and yogurt
Lunch: Mahi mahi and green beans
Dinner: Out

Day 6:

Breakfast: Frittata and 1/2 serving cereal

Lunch: Turkey patty with broccoli and sweet potato

Dinner: Chicken and green beans (only chicken is pictured – ran out of containers)

Day 7:

Breakfast: PB&J overnight oats

Lunch: Turkey patty with broccoli and sweet potato

Dinner: Chicken and mixed veggies (again, only chicken is pictured)

Snacks – not all of these are pictured, I got too lazy to put them all on the table:

Tropical trail mix
Sea salted soy nuts
Fat-free cottage cheese with 1.5 tbsp sugar-free strawberry preserves
Peanut butter protein dip with apples
Fresh fruit
1 oz Butterball Turkey Jerky
1/2 Quest bar
2 egg whites and black pepper to microwave
Almond milk and Jay Robb’s Chocolate Whey Protein

Turkey Patty:
Servings: 4 • Calories: 184 • Fat: 3 g • Protein: 29 g • Carbs: 7 g • Fiber: 0 g • Sugar: 0 g • Sodium: 193 mg • Cholesterol: 123 mg
1 lb 99% lean ground turkey
1 egg
1/2 cup diced onion
2 cloves garlic, minced
1 tsp parsley
1/4 cup Italian bread crumbs

Directions: Mix it all up, form 4 patties and grill for 8-9 minutes on 375 degrees.

Chicken Breast and Salad with Homemade Dressing

Servings: 3 • Calories: 291 • Fat: 7.6 g • Protein: 39 g • Carbs: 18 g • Fiber: 5 g • Sugar: 8 g • Sodium: 330 mg • Cholesterol: 87 mg
Three 4 oz chicken breasts
4.5 cups baby spinach
1 medium cucumber, chopped
1 cup corn
18 cherry tomatoes, halved
1 cup bell pepper, chopped
1 lime, juiced
1 tbsp olive oil
1.5 tsp apple cider vinegar
Salt and pepper to taste

Directions: Grill chicken breasts until cooked through.  Whisk lime juice, olive oil, vinegar, salt and pepper.  Divide all other ingredients into 3 servings, top with dressing.

Tropical Trail Mix
Serving size: 1/2 cup • Servings: 7 • Calories: 157 • Fat: 8 g • Protein: 4 g • Carbs: 20 g • Fiber: 2.5 g • Sugar: 10 g • Sodium: 18 mg • Cholesterol: 0 mg
1 cup honey roasted soy nuts
1 cup banana chips
1/2 cup raisins
1/2 cup unsalted peanuts
1/2 cup dried pineapple

Directions: Mix it up and serve.
Containers that you see here:
Rubbermaid TakeAlongs (square containers)
Sterilite Ultra Latch Locking Container (holding the turkey patties)
Glad Mini Round 4oz food storage containers
Tupperware Crystalwave (holding salads)


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