Jump to the routine

Pro Bodybuilder Routine for a More Sculpted and Muscular Physique

Physique competitor Lawrence Ballenger uses this intense one-week routine to fulfill his dreams of bodybuilding stardom.

Jump to the Routine
  • 7 days

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Lawrence Ballenger's Pro Bodybuilder
Jeffrey Sygo/Courtesy Lawrence Ballenger
Lawrence Ballenger's Pro Bodybuilder
Jeffrey Sygo/Courtesy Lawrence Ballenger

As a 6′, 170-lb 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.

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“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. 

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Routine

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Monday

Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 6

Back Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
8-10
Rest
--
(Do 1 extra set of 1–3 heavy reps)
Exercise 3 of 6

Leg Press

Equipment
Sets
4
Reps
8-10
Rest
--
(Do 1 extra set of 1–3 heavy reps)
Exercise 4 of 6

Barbell Hack Squat

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

Lying Hamstring Curl

Equipment
Sets
4
Reps
8-10
Rest
--

Tuesday

Cardio & Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 6

Sprint

Equipment
Sets
1
Reps
15
Rest
--
100-yard sprints (in the morning)
Exercise 8 of 6

General Pullup

Equipment
Pullup Bar
Sets
4
Reps
8-10
Rest
--
Exercise 9 of 6

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
8-10
Rest
--
Exercise 10 of 6

Bentover Row

Equipment
Sets
4
Reps
8-10
Rest
--
How to
(Do 1 extra set of 1–3 heavy reps)
Exercise 11 of 6

Barbell Deadlift

Equipment
Barbell
Sets
4
Reps
8-10
Rest
--
(Do 1 extra set of 1–3 heavy reps)
Exercise 12 of 6

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
8-10
Rest
--
Exercise 13 of 6

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
8-10
Rest
--
Exercise 14 of 6

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 6

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 6

Incline Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
8-10
Rest
--
Exercise 19 of 6

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
8-10
Rest
--
Exercise 20 of 6

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 6

Lying Leg Curl

Equipment
Sets
4
Reps
8-10
Rest
--
Exercise 24 of 6

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
8-10
Rest
--
Exercise 25 of 6

Hack Squat

Equipment
Sets
4
Reps
8-10
Rest
--
Exercise 27 of 6

Standing Hip Abduction

Equipment
Chair
Sets
4
Reps
8-10
Rest
--
Exercise 28 of 6

Standing Calf Raise

Equipment
Box
Sets
4
Reps
8-10
Rest
--
Exercise 29 of 6

Seated Calf Raise

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

Friday

Cardio & Shoulders

Exercise
Equipment
Sets
Reps
Rest
Exercise 31 of 6

Sprint

Equipment
Sets
1
Reps
3-5 miles
Rest
--
Exercise 32 of 6

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
8-10
Rest
--
Exercise 33 of 6

Dumbbell Front Raise

Equipment
Dumbbells
Sets
4
Reps
8-10
Rest
--
Exercise 34 of 6

Barbell Upright Row

Equipment
Barbell
Sets
4
Reps
8-10
Rest
--
Exercise 35 of 6

Arnold Press

Equipment
Dumbbells
Sets
4
Reps
8-10
Rest
--
Exercise 36 of 6

Barbell Shoulder Press

Equipment
Barbell
Sets
4
Reps
8-10
Rest
--
Exercise 37 of 6

Dumbbell Shrug

Equipment
Dumbbells
Sets
4
Reps
8-10
Rest
--

Saturday

Biceps & Triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 38 of 6

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
8-10
Rest
--
Exercise 39 of 6

Weighted Dip

Equipment
Ankle Weights, Dip Station
Sets
4
Reps
8-10
Rest
--
Exercise 40 of 6

Reverse Curl-Up

Equipment
No Equipment
Sets
4
Reps
8-10
Rest
--
Exercise 41 of 6

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
8-10
Rest
--
Use a reverse grip.
Exercise 42 of 6

EZ-Bar Preacher Curl

Equipment
EZ-Bar, Preacher Bench
Sets
4
Reps
8-10
Rest
--
Exercise 44 of 6

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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