Bodybuilding training plans, built for your goal
Bodybuilding progress lives or dies on volume landmarks per muscle group and a structured split, not just "lifting weights," and a contest-prep phase needs a completely different training and calorie strategy than an off-season bulk. SportBlox builds your bodybuilding training plan around your goal, current level and training phase.
Who it's for
Contest prep
Split training and volume management tailored to a specific show date and posing routine.
Off-season hypertrophy
Progressive-overload body-part splits maximising muscle growth between shows.
General physique goals
Structured splits and volume for building visible muscle without competing.
A week of bodybuilding training
Example: a first-time competitor twelve weeks out from a physique show. Your own plan is built around your event, level and schedule.
How SportBlox personalises it
Your goal & event date
Sessions build toward the specific goal and date you set, with a taper if you're racing or competing.
Your skill level
Volume and intensity scale to where you actually are, from Inexperienced to Professional.
Your stated weaknesses
Tell SportBlox about things like lagging muscle group volume, posing routine confidence, cardio balance during contest prep and the plan weights sessions toward fixing them.
Your schedule
The plan fits the days and time you say you have — not an idealised training week.
Bodybuilding training plan FAQ
How many sessions per week does the plan include?
Typically 5–6 sessions built around a body-part split, with a rest day to allow recovery between muscle groups.
Do I need a full gym for this plan?
Sessions assume gym access with free weights and machines; flag limited equipment and the plan adapts exercise selection accordingly.
Is bodybuilding training suitable for beginners?
Yes — set skill level to Inexperienced and the plan starts with fundamental lifts and moderate volume before progressing to advanced splits.
Will it fit around my current gym routine?
Tell SportBlox what you already do and it restructures the split around your available days rather than replacing your routine wholesale.
Does it handle contest prep differently from off-season training?
Yes — flag a show date and the plan shifts volume, cardio and posing work to match a prep timeline instead of off-season bulking.
Build my free bodybuilding plan
Free to generate. No credit card required.
Build my free plan