Let’s be honest: Who doesn’t want a body like Arnold Schwarzenegger or Lou Ferrigno? Chances are, if you’ve spent a decent amount of time in the gym, you’ve dreamed of having the chiseled body of these bodybuilding legends. Of course, many people are terrified by the prospect of spending hours of training each day to build up their muscle to that kind of level.

Not you, of course—you're ready to make the commitment to a better body. And that starts now.

This workout—the first in our New Bodybuilding Workout series—is designed to provide a short but intense mass-building session to target your upper body and stimulate your muscles to get results you never thought were possible.


Exercises without a letter are done as straight sets—complete all the sets and then move on to the next exercise. Exercises marked with a letter (6A and 6B, for example) are done in sequence. Perform one set of A, then one set of B, then rest. Repeat for all the prescribed sets.

For more bodybuilding workouts:

Check out the timeless bodybuilding plan, the CrossFit-bodybuilding hybrid training program, and the old-school bodybuilder's chest and back workout.