JB Built
BodybuildingHello and Welcome to Build30!
30 Days
30 Workouts
30 Minutes
This program is strictly for muscle building. There is no conditioning in this at all.
Here's how the program is split up:
Monday - Upper Body Anterior (Chest & Biceps)
Tuesday - Upper Body Posterior (Back & Triceps)
Wednesday - Lower Body Push Pull
Thursday - Rest
Friday - Shoulders and Glutes
Saturday - Arms and Core
Sunday - Rest
The goal of this program is to ALWAYS use more weight in the following week.
5 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
4 x 10
B
One-Arm DB Bench Press
4 x 10
C
Incline DB Bench Press
4 x 10
D
Barbell Bicep Curl
4 x 10
E
Alternating DB Hammer Curl
4 x 10
A
Strict Bodyweight Pull-Up
4 x 10
B
Lat Pulldown
4 x 10
C
Single Arm Lat Pull Down
4 x 10
D
Skull Crushers
4 x 10
E
Banded Tricep Pushdown
4 x 20
A
Back Squat
5 x 8
B
Barbell Deadlift
5 x 8
C
KB single leg RDL
4 x 10
D
Pull Through
4 x 15
E
Calf Raise
4 x 20
A
Shoulder Press
5 x 8
B
Seated DB Press
4 x 10
C
DB Lateral Raise
4 x 10
D
Back Extension
5 x 20
E
Hip Thrust
5 x 10
F
Rear Foot Elevated Split Squat
4 x 10
A
Ring Push-up
5 x 12
B
Chin-Up
5 x 12
C
Ring Dips
4 x 12
D
DB Bicep Curls
5 x 12
E
Skull Crushers
4 x 12
Core Work
F
6 Rounds 10 Weighted GHD Sit Ups to Parallel 10 Dip Support Leg Raise 6 Ab Wheels 10 Landmine Windmills (each side) 30 yd Isolateral DB Farmers Carry (each side) (heavy)
