Bodybuilding
training program
Build visible muscle and symmetry with a focused body-part split — hit each muscle group hard, then recover and grow.
One month free, then A$24.99/month. Cancel any time. iPhone and iPad.
Why this program exists
Every split online is a list of exercises with no weights and no plan for what happens in week three. Progressive overload is left entirely to you, which is why most people run the same weights for a year.
Pick from ten proven splits — push/pull/legs, upper/lower, bro split, V-taper, glute-focused and more — or build your own week by choosing which muscles pair up on which day. Then the program handles the part that actually causes growth: the weight goes up, week over week, without you planning it.
A default bodybuilding week
This is the sport’s own template — the starting point before it is fitted to your days, your equipment and your season. Team nights and game day are protected; everything else moves to the days you are free.
What bodybuilding is won with
These are the qualities the program is built to develop, in priority order. They come from the sport, not from a generic template.
- Muscle size + symmetry
- Mind-muscle connection
- Progressive overload
- Low body fat
| Session | Type | Duration | Focus |
|---|---|---|---|
| Push — Chest, Shoulders, Triceps | Gym | 55–70 min | Hypertrophy for the pressing muscles |
| Pull — Back, Rear Delts, Biceps | Gym | 55–70 min | Hypertrophy for the pulling muscles |
| Legs — Quads, Hams, Glutes, Calves | Gym | 55–70 min | Full lower-body hypertrophy |
| Lean-Down Cardio | Conditioning | 20–45 min | Burn fat without burning muscle |
| Shoulders + Arms | Gym | 45–60 min | Bring up the showpiece muscles |
The bodybuilding testing battery
Five numbers, re-run every eight weeks. Chosen to match what bodybuilding programs actually measure — and the results re-price your training weights and reset your conditioning paces.
| Test | Measures | Unit |
|---|---|---|
| 2km time trial | The aerobic benchmark your program is built around. | mm:ss |
| Bench press 1RM | Upper-body pressing strength: the fend, the tackle, holding a bigger body off. | kg |
| Max pull-ups | Relative pulling strength — the best upper-body number there is for a field athlete. | reps |
| Back squat 1RM | The base of every lower-body quality you have. | kg |
| Standing vertical jump | Lower-body power in its purest form, and the cheapest fatigue check you own. | cm |
Staying available
The prehab block is matched to the region of the session it sits in and to the tissue this sport actually punishes — not a generic mobility flow bolted to the front.
Prehab only works if it happens, and the reason it usually does not is that it has nothing to do with the session it is attached to. Rotating a pool by session number puts shoulder work before a squat day and Copenhagen planks before a bench press. Technically covered; nobody does it.
In Train Smart each movement is classified by the region it protects and matched to the session, and the pool rotates across the week so you cover all of it rather than doing the same three moves three times.
More on prehab that people actually do →
Bodybuilding training questions
What does the Train Smart bodybuilding program include?
Can I follow this program if I only train twice a week?
What tests does the bodybuilding program use?
Do I need a full gym?
Related
Get your bodybuilding program
Pick bodybuilding, answer eight questions, and your week is built — around your team nights, your game and the days you can actually train.
One month free, then A$24.99/month. Cancel any time. iPhone and iPad.