When designing an effective bodybuilding weight lifting plan, care should be taken to ensure that you hit the Master 8 bodybuilding movements each week. If you do this, you will gain strength and size. You body will have not have a choice!

Deadlift – The core mass builder. Done on back days, it adds pounds of muscle to your back and glutes. Always start back day with it.

Squat – The granddaddy of them all! Squat first on leg day. Go heavy with a spotter. Break parallel on each squat, or don’t bother coming to the gym.

SLDL – Stiff-Leg Deadlifts. They make the hamstrings pop and bring out lower back detail.

Rows – Barbell or dumbbell rows should follow deadlifts on back day. They will make you thick.

Bench Press – The standard staple of chest training. Warm up, lift heavy, and so lots of sets.

Incline Bench Press – Use a 2:1 or a 3:1 ratio for upper:flat chest movements. The upper chest is the shelf where all your trophies will one day be laid.

Pullups – Always on back day. Chins are preferable, but pulldowns work as well. They make your lats wide and forearms strong.

Military press – Turn those shoulders into cannonball delts. Lift medium to heavy. Warm up. Never force reps and risk injury.

This should be 90% of your Training program. Three to four days per week. Every movement, every week. You will not fail.

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