Top Bodybuilding Routines for Maximum Muscle Growth

Bodybuilding is a hard course of discipline due to which you have to have the perseverance, commitment and the focus on the aim of getting muscles. Building the ideal plan for bodybuilding can be quite demanding sometimes but this is not hard work. Below are the 12 best bodybuilding routines that has shown great effectiveness in yielding massive muscles or hypertrophy.

1. 5x5 Workout Routine

The 5x5 routine or strong-lifts 5x5 involves lifting for five sets of five reps per exercise in a full body or upper lower split program. This workout plan incorporates compounds movements such as squat, bench press and dead lifts and is as good for mass building as it is for strength gains.

Sample workout routine (full-body):

• Squats: 5 sets x 5 reps
• Bench Press: 5 sets x 5 reps
• Deadlifts: 5 sets x 5 reps
• Barbell Rows: 5 sets x 5 reps
• Pull-ups: 5 sets x 5 reps
• Shoulder Press: 5 sets x 5 reps
• Tricep Pushdowns: 5 sets x 5 reps
• Calf Raises: 5 sets x 5 reps

2. Heavy Light Heavy (HLH) Workout Routine

Like all routines, HLH involves taking through heavy compound movement, then a lighter isolation movement, then another heavy compound movement. This routine is hypertrophy focused hitting muscle fibers from all planes as well as minimizing the risk of overtraining.

Sample workout routine (upper/lower split):

- Day 1: Upper Body

•    Heavy Bench Press: 4 sets x 6-8 reps
•    Light Cable Flyes: 3 sets x 12-15 reps
•    Heavy Military Press: 4 sets x 6-8 reps
•    Light Lateral Raises: 3 sets x 12-15 reps
•    Heavy Incline Bench Press: 4 sets x 6-8 reps
•    Light Dumbbell Bicep Curls: 3 sets x 12-15 reps

- Day 2: Lower Body

•    Heavy Squats: 4 sets x 6-8 reps
•    Light Leg Press: 3 sets x 12-15 reps
•    Heavy Deadlifts: 4 sets x 6-8 reps
•    Light Leg Extensions: 3 sets x 12-15 reps
•    Heavy Romanian Deadlifts: 4 sets x 6-8 reps
•    Light Seated Calf Raises: 3 sets x 12-15 reps

3. Pyramid Training

Pyramid training makes it possible for trainers to incorporate a progressive number of repetitions for each set to a set, peak set, and then a reducing number set. This exercise works out various human muscles and suggests greater muscle strength and hence exert maximum results on muscles.

Sample workout routine (full-body):

• Bench Press: 10, 12, 10, 8, 10, 8, 6 reps
• Barbell Rows: 8, 10, 12, 10, 8, 10, 8 reps
• Overhead Press: 6, 8, 10, 12, 10, 8, 6 reps
• Pull-ups: 6, 8, 10, 12, 10, 8, 6 reps
• Dumbbell Curls: 12, 10, 8, 10, 8, 6, 8 reps
• Calf Raises: 15, 12, 10, 12, 10, 8, 10 reps

4. Drop Set Training

Drop set training it is where one makes repetitions to a point of exhaustion then lowers the weights and starts repetitions again to exhaustion. This increases the extent of muscle fatigue within a restricted span and in turn causes growth of the muscles.

Sample workout routine (upper/lower split):

- Day 1: Upper Body

• Bench Press:  8-10 reps with a particular weight, than remove that weight and complete 8-10 reps with it.
• Bent-over Rows: Then lessen the weight and do 8 to 10 repetitions to   failure.
• Overhead Press: 8-10 reps on a given weight before the failure then increase the weight and do 8-10 reps to failure.
• Pull-ups: 80-100%, then take down the weight and do the reps 80-100%.
• Tricep Pushdowns: 8 to 10 reps to failure before changing the weight then 8 to 10 reps to failure.
• Dumbbell Curls: 8-10 reps to failure, drop the weight and start again 8-10 reps to failure

- Day 2: Lower Body

•  Squats: 8-10 reps to failure, then reduce the weight, and do 8 reps to failure
•  Romanian Deadlifts: 8-10 reps to failure ideally and then drop the weight         then perform 8-10 reps to failure.
•  Leg Press: Then drop the weight and do 8-10 reps and then reduce the           amount of weight again and do 8-10 reps to failure.
•  Leg Curls: There are just 8-10 repetitions to failure and then decreasing the     amount of weight and do 8-10 reps to failure.
•  Seated Calf Raises: 8-10 reps to failure and one should then reduce the           weight and do 8-10 reps to failure.

5. Volume Training

Volume training involve the lift and manipulation of weight in high number of rep and sets in doing the exercise, thereby stimulate and lead to hypertrophy of muscle.

Sample workout routine (full-body):

• Squats: 3 sets x 12-15 reps
• Bench Press: 3 sets x 12-15 reps
• Deadlifts: 3 sets x 12-15 reps
• Pull-ups: 3 sets x 12-15 reps
• Bent-over Rows: 3 sets x 12-15 reps
• Overhead Press: 3 sets x 12-15 reps
• Lat Pulldowns: 3 sets x 12-15 reps
• Barbell Curls: 3 sets x 12-15 reps
• Tricep Pushdowns: 3 sets x 12-15 reps
• Hammer Curls: 3 sets x 12-15 reps
• Leg Press: 3 sets x 12-15 reps
• Leg Curls: 3 sets x 12-15 reps
• Seated Calf Raises: 3 sets x 12-15 reps

6. Rest-Pause Training

In this rest-pause training, the weight is held at a small (but not smallest) contracted position for some (but not all) seconds before being continued on to the next repetition. This routine is for acquiring muscle mass by utilizing both increasing time under tension and volume.

Sample workout routine (upper/lower split):

- Day 1: Upper Body

•   Bench Press: 5 sets x 6-8 repetitions with 10-15 second delay in between.
•   Bent-over Rows: 5 sets x 6-8 reps with 10-15 seconds rest between the            given reps.
•  Overhead Press: Warm exercise sets five sets x 6-8 reps (rest 10-15           seconds between reps).
•   Pull-ups: 5 sets x 6-8 reps with 10-15 second rest in between
•  Tricep Pushdowns: 5 sets x 6-8 reps (intermediate rest duration of10-15           seconds)
•   Dumbbell Curls: 5 sets x 6-8 reps (interchangeable between 10-15 seconds)

- Day 2: Lower Body

• Squats: 5 groups x 6-8 repeats (explode 10-15 seconds of rest between repeats)
• Romanian Deadlifts: 5 sets x 6-8 reps (rest 10-15 seconds between the sets)
• Leg Press: 5 sets x 6-8 reps (The rest period between reps is 10-15 seconds)
• Leg Curls: 5 sets x six to eight reps (use of ten to fifteen seconds rest  between the reps).
• Seated Calf Raises: 5 cycles x 6-8 reps (interfering 10-15 seconds between)

7. Periodization Training

Periodization training recognizes the fact that muscles need to be trained at different rates that requires a given intensity of training to be followed by a less intense level of training. Here the body is allowed to rest and recuperate so that you get amazing muscle buildup.

Sample workout routine (upper/lower split):

• Week 1-4: Voltages training specifics include five sets of six to eight repetitions.
• Week 5-8: Less frequent training: 3 sets repeating 12-15 repetitions
• Week 9-12: High –intensity training (5 sets of 6-8 reps)
• Week 13-16: Low intensity training (3 sets of 12-15 repetitions)

8. Training to Failure

In training with failure, this involves performing repetitions with a given number of sets until the particular muscle is unable to perform the repetitions. This routine is aimed at getting the most out of potential muscle development through the activation of the largest amount of muscle fibers.

Sample workout routine (upper/lower split):

- Day 1: Upper Body

•   Bench Press: 3 sets to failure
•   Bent-over Rows: 3 sets to failure
•   Overhead Press: 3 sets to failure
•   Pull-ups: 3 sets to failure
•   Tricep Pushdowns: 3 sets to failure
•   Dumbbell Curls: 3 sets to failure

- Day 2: Lower Body

•   Squats: 3 sets to failure
•   Romanian