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.

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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.

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Monday Legs

Exercise 1

Leg Extension
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4 sets
8-10 reps

Exercise 2

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

Exercise 3

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

Exercise 4

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

Exercise 5

Single-Leg Press
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4 sets
8-10 reps

Exercise 6

Single-Leg Extension
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4 sets
8-10 reps

Tuesday Cardio & Back

Exercise 1

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

Exercise 2

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

Exercise 3

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

Exercise 4

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

Exercise 5

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

Exercise 6

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

Exercise 7

Hammer Strength High Row
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4 sets
8-10 reps

Exercise 8

Single-Arm Lat Pulldown
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4 sets
8-10 reps

Exercise 9

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

Wednesday Chest

Exercise 1

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

Exercise 2

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

Exercise 3

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

Exercise 4

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

Exercise 5

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

Exercise 6

Cable Press
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4 sets
8-10 reps

Exercise 7

Pec Deck
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4 sets
8-10 reps

Exercise 8

Hammer-Strength Incline Press
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4 sets
8-10 reps

Exercise 9

Hammer-Strength Decline Press
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4 sets
8-10 reps

Thursday Hamstrings & Calves

Exercise 1

Lying Leg Curl
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4 sets
8-10 reps

Exercise 2

Romanian Deadlift
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4 sets
8-10 reps

Exercise 3

Reverse Hack Squat
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4 sets
8-10 reps

Exercise 4

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

Exercise 5

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

Exercise 6

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

Exercise 7

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

Exercise 8

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

Friday Cardio & Shoulders

Exercise 1

Jog
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1 sets
3 to 5 miles

Exercise 2

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

Exercise 3

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

Exercise 4

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

Exercise 5

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

Exercise 6

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

Exercise 7

Hammer-Strength Shoulder Press
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4 sets
8-10 reps

Exercise 8

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

Saturday Biceps & Triceps

Exercise 1

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

Exercise 2

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

Exercise 3

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

Exercise 4

Reverse Triceps Pulldown
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4 sets
8-10 reps

Exercise 5

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

Exercise 6

Skull Crusher
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4 sets
8-10 reps

Exercise 7

Drag Curl
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4 sets
8-10 reps

Exercise 8

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

Exercise 9

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

Exercise 10

Single-Arm Overhead Triceps Extension
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4 sets
8-10 reps
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