Workout Routines

Lawrence Ballenger's Pro Bodybuilder Workout Routine

This physique competitor uses this intense one-week routine to fulfill his dreams of bodybuilding stardom.

by

STATS

Name: Lawrence Ballenger 
Born: June 17, 1987 
Home: Chicago, IL 
Height: 6' 
Calf: 18" 
Quads: 28" 
Waist: 31" 
Chest: 51" 
Shoulders: 56" 
Arms: 20" 
Forearms: 15" 
Neck: 17"

As a 6-foot, 170-pound teenager, Lawrence Ballenger wasn’t quite ready to take the bodybuilding world by storm, but the winds of change began to blow strong once he started reading about how to train, eat, and recover properly. With the wheels set in motion, it wasn’t long before the once-skinny kid from Waukegan, IL, was starting to look like a bona fide bodybuilder.

“When it comes to working out, I’m all business,” Ballenger says. “No screaming, showboating, or looking for attention. I do this for me, not the trophies.”

And while he may be laid back when
it comes to what others think, Ballenger admits that he maintains an elevated level of intensity and focus throughout every training session. He also places a high emphasis on diet and nutrition. “Yeah, we all want to get big, but not by pounding McDonald’s or other empty-calorie sources. Eating clean is definitely the way to go, which is why I steer toward complex carbs and lean proteins like fish, chicken breast, and sirloin steak.”

As Ballenger’s physique progresses, his goal is to obtain both his best physique and bodybuilding pro card, and to work with kids to help inspire them to reach for the stars while staying grounded in health
and fitness. 

Learn more about Lawrence Ballenger.

Monday Legs

Exercise 1

Leg Extension How to
Leg Extension thumbnail
4 sets
8-10 reps
-- rest

Exercise 2

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
4 sets
8-10 reps
-- rest
1 extra set of 1–3 heavy reps)

Exercise 3

Leg Press How to
Leg Press thumbnail
4 sets
8-10 reps
-- rest
(1 extra set of 1–3 heavy reps)

Exercise 4

Barbell Hack Squat You'll need: Barbell How to
Barbell Hack Squat thumbnail
4 sets
8-10 reps
-- rest

Exercise 5

Single-Leg Press
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4 sets
8-10 reps
-- rest

Exercise 6

Single-Leg Extension
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4 sets
8-10 reps
-- rest

Tuesday Cardio & Back

Exercise 1

Sprint
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1 sets
15 reps
-- rest
100-yard sprints (in the morning)

Exercise 2

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
4 sets
8-10 reps
-- rest

Exercise 3

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
4 sets
8-10 reps
-- rest

Exercise 4

Wide-Grip Barbell Row
exercise image placeholder
4 sets
8-10 reps
-- rest
(1 extra set of 1–3 heavy reps)

Exercise 5

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
4 sets
8-10 reps
-- rest
(1 extra set of 1–3 heavy reps)

Exercise 6

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
4 sets
8-10 reps
-- rest

Exercise 7

Hammer Strength High Row
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4 sets
8-10 reps
-- rest

Exercise 8

Single-Arm Lat Pulldown
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4 sets
8-10 reps
-- rest

Exercise 9

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
4 sets
8-10 reps
-- rest

Wednesday Chest

Exercise 1

Incline Barbell Bench Press You'll need: Bench, Barbell How to
Incline Barbell Bench Press thumbnail
4 sets
8-10 reps
-- rest

Exercise 2

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
4 sets
8-10 reps
-- rest
(1 extra set of 1–3 heavy reps)

Exercise 3

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
4 sets
8-10 reps
-- rest

Exercise 4

Incline Dumbbell Flye You'll need: Dumbbells, Bench How to
Incline Dumbbell Flye thumbnail
4 sets
8-10 reps
-- rest

Exercise 5

Dumbbell Flye You'll need: Dumbbells, Bench How to
Dumbbell Flye thumbnail
4 sets
-- reps
-- rest
8-10

Exercise 6

Cable Press
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4 sets
8-10 reps
-- rest

Exercise 7

Pec Deck
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4 sets
8-10 reps
-- rest

Exercise 8

Hammer-Strength Incline Press
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4 sets
8-10 reps
-- rest

Exercise 9

Hammer-Strength Decline Press
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4 sets
8-10 reps
-- rest

Thursday Hamstrings & Calves

Exercise 1

Lying Leg Curl
lying-leg-curl thumbnail
4 sets
8-10 reps
-- rest

Exercise 2

Romanian Deadlift
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4 sets
8-10 reps
-- rest

Exercise 3

Reverse Hack Squat
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4 sets
8-10 reps
-- rest

Exercise 4

Sliding Hip Adduction You'll need: Sliding Discs How to
Sliding Hip Adduction thumbnail
4 sets
8-10 reps
-- rest

Exercise 5

Standing Hip Abduction You'll need: Chair How to
Standing Hip Abduction thumbnail
4 sets
8-10 reps
-- rest

Exercise 6

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
8-10 reps
-- rest

Exercise 7

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
4 sets
8-10 reps
-- rest

Exercise 8

Bodyweight Walking Lunge You'll need: No Equipment How to
Walking Lunge thumbnail
4 sets
8-10 reps
-- rest

Friday Cardio & Shoulders

Exercise 1

Jog
exercise image placeholder
1 sets
-- reps
-- rest
3 to 5 miles

Exercise 2

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
4 sets
8-10 reps
-- rest

Exercise 3

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
4 sets
8-10 reps
-- rest

Exercise 4

Barbell Upright Row You'll need: Barbell How to
Barbell Upright Row thumbnail
4 sets
8-10 reps
-- rest

Exercise 5

Arnold Press You'll need: Dumbbells How to
Arnold Press thumbnail
4 sets
8-10 reps
-- rest

Exercise 6

Barbell Shoulder Press You'll need: Barbell How to
Barbell Shoulder Press thumbnail
4 sets
8-10 reps
-- rest

Exercise 7

Hammer-Strength Shoulder Press
exercise image placeholder
4 sets
8-10 reps
-- rest

Exercise 8

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
4 sets
8-10 reps
-- rest

Saturday Biceps & Triceps

Exercise 1

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
4 sets
8-10 reps
-- rest

Exercise 2

Weighted Dip You'll need: Dip Station, Ankle Weights How to
Weighted Dip thumbnail
4 sets
8-10 reps
-- rest

Exercise 3

Reverse Curl-Up You'll need: No Equipment How to
Reverse Curl-Up thumbnail
4 sets
8-10 reps
-- rest

Exercise 4

Reverse Triceps Pulldown
exercise image placeholder
4 sets
8-10 reps
-- rest

Exercise 5

EZ-Bar Preacher Curl You'll need: EZ-Bar, Preacher Bench How to
EZ-Bar Preacher Curl thumbnail
4 sets
8-10 reps
-- rest

Exercise 6

Skull Crusher
exercise image placeholder
4 sets
8-10 reps
-- rest

Exercise 7

Drag Curl
exercise image placeholder
4 sets
8-10 reps
-- rest

Exercise 8

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Cable Pressdown thumbnail
4 sets
8-10 reps
-- rest

Exercise 9

Standing Zottman Biceps Curl You'll need: Dumbbells How to
Standing Zottman Biceps Curl thumbnail
4 sets
8-10 reps
-- rest

Exercise 10

Single-Arm Dumbbell Overhead Triceps Extension You'll need: Dumbbells How to
Single-Arm Dumbbell Overhead Triceps Extension thumbnail
4 sets
8-10 reps
-- rest
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