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The Bodybuilder Workout Routine for a Muscular Physique

Physique competitor Lawrence Ballenger shares his brutal bodybuilder workout.

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  • 7 days

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Physique bodybuilder Lawrence Ballanger posing and working out his muscular physique
Courtesy of lawrenceballenger/jeffrey sygo/courtesy lawrence ballenger /
Physique bodybuilder Lawrence Ballanger posing and working out his muscular physique
Courtesy of lawrenceballenger/jeffrey sygo/courtesy lawrence ballenger /

As a 6′, 170-lb teenager, Lawrence Ballenger wasn’t quite looking to take the bodybuilding world by storm, but the winds of change began to blow hard once he started researching what actually needed to be done to become a bodybuilder. He started researching the difference between a bodybuilder workout and a regular workout. This eventually lead him on a path on how to train like a bodybuilder, how to eat like a bodybuilder, and of course how to recover properly from his bodybuilder workout. 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.

The secret to his impressive muscular physique lies on his attitude and approach towards his goal, “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 and attributes muscular physique to his diet. “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 muscular 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.

Follow Lawrence Ballenger’s bodybuilder workout routine to build a shredded muscular physique and dominate the competition.

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Routine

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Monday

Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 45

Back Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
8-10
Rest
--
(Do 1 extra set of 1–3 heavy reps)
Exercise 3 of 45

Leg Press

Equipment
Sets
4
Reps
8-10
Rest
--
(Do 1 extra set of 1–3 heavy reps)
Exercise 4 of 45

Barbell Hack Squat

Equipment
Barbell
Sets
4
Reps
8-10
Rest
--
Exercise 6 of 45

Lying Hamstring Curl

Equipment
Sets
4
Reps
8-10
Rest
--

Tuesday

Cardio & Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 45

Sprint

Equipment
Sets
1
Reps
15
Rest
--
100-yard sprints (in the morning)
Exercise 8 of 45

General Pullup

Equipment
Pullup Bar
Sets
4
Reps
8-10
Rest
--
Exercise 9 of 45

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
8-10
Rest
--
Exercise 10 of 45

Bentover Row

Equipment
Sets
4
Reps
8-10
Rest
--
How to
(Do 1 extra set of 1–3 heavy reps)
Exercise 11 of 45

Barbell Deadlift

Equipment
Barbell
Sets
4
Reps
8-10
Rest
--
(Do 1 extra set of 1–3 heavy reps)
Exercise 12 of 45

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
8-10
Rest
--
Exercise 13 of 45

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
8-10
Rest
--
Exercise 14 of 45

Dumbbell Shrug

Equipment
Dumbbells
Sets
4
Reps
8-10
Rest
--

Wednesday

Chest

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
8-10
Rest
--
Exercise 16 of 45

Barbell Bench Press

Equipment
Barbell, Bench
Sets
4
Reps
8-10
Rest
--
(Do 1 extra set of 1–3 heavy reps)
Equipment
Bench
Sets
4
Reps
8-10
Rest
--
Exercise 18 of 45

Incline Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
8-10
Rest
--
Exercise 19 of 45

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
8-10
Rest
--
Exercise 20 of 45

Pec Deck Flye

Equipment
Sets
4
Reps
8-10
Rest
--
Equipment
Barbell, Bench
Sets
4
Reps
8-10
Rest
--

Thursday

Hamstrings & Calves

Exercise
Equipment
Sets
Reps
Rest
Exercise 23 of 45

Lying Leg Curl

Equipment
Sets
4
Reps
8-10
Rest
--
Exercise 24 of 45

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
8-10
Rest
--
Exercise 25 of 45

Hack Squat

Equipment
Sets
4
Reps
8-10
Rest
--
Exercise 27 of 45

Standing Hip Abduction

Equipment
Chair
Sets
4
Reps
8-10
Rest
--
Exercise 28 of 45

Standing Calf Raise

Equipment
Box
Sets
4
Reps
8-10
Rest
--
Exercise 29 of 45

Seated Calf Raise

Equipment
Bench
Sets
4
Reps
8-10
Rest
--
Exercise 30 of 45

Bodyweight Walking Lunge

Equipment
No Equipment
Sets
4
Reps
8-10
Rest
--

Friday

Cardio & Shoulders

Exercise
Equipment
Sets
Reps
Rest
Exercise 31 of 45

Sprint

Equipment
Sets
1
Reps
3-5 miles
Rest
--
Exercise 32 of 45

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
8-10
Rest
--
Exercise 33 of 45

Dumbbell Front Raise

Equipment
Dumbbells
Sets
4
Reps
8-10
Rest
--
Exercise 34 of 45

Barbell Upright Row

Equipment
Barbell
Sets
4
Reps
8-10
Rest
--
Exercise 35 of 45

Arnold Press

Equipment
Dumbbells
Sets
4
Reps
8-10
Rest
--
Exercise 36 of 45

Barbell Shoulder Press

Equipment
Barbell
Sets
4
Reps
8-10
Rest
--
Exercise 37 of 45

Dumbbell Shrug

Equipment
Dumbbells
Sets
4
Reps
8-10
Rest
--

Saturday

Biceps & Triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 38 of 45

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
8-10
Rest
--
Exercise 39 of 45

Weighted Dip

Equipment
Ankle Weights, Dip Station
Sets
4
Reps
8-10
Rest
--
Exercise 40 of 45

Reverse Curl-Up

Equipment
No Equipment
Sets
4
Reps
8-10
Rest
--
Exercise 41 of 45

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
8-10
Rest
--
Use a reverse grip.
Exercise 42 of 45

EZ-Bar Preacher Curl

Equipment
EZ-Bar, Preacher Bench
Sets
4
Reps
8-10
Rest
--
Exercise 44 of 45

Cable Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
8-10
Rest
--
Equipment
Dumbbells
Sets
4
Reps
8-10
Rest
--
Equipment
Dumbbells
Sets
4
Reps
8-10
Rest
--
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