Corbin Padgett's Bodybuilding Program
General
Advanced
Machine strength
Plan Details
The Corbin Padgett's Bodybuilding Program routine by jtssdd is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Higher rep range, short rests, builds size and muscle mass
Routine detail
Day 1
Leg Day
Est. 69 min
6 exercises
Machine Leg Extension
5 Sets x 15 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Day 2
Chest Day
Est. 77 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Leverage Decline Chest Press
6 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 15 Reps
Push-Up
4 Sets x 20 Reps
Day 3
Shoulders Day
Est. 87 min
8 exercises
Barbell Military Press
6 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
8 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 20 Reps
Day 4
Back Day
Est. 105 min
11 exercises
Pull-Up
3 Sets x 10 Reps
cable pull downs (handles)
4 Sets x 12 Reps
Cable rows (triangle row bar)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Deadlift
6 Sets x 10 Reps
Day 5
Arm Day
Est. 151 min
15 exercises
Barbell Bench Press (Close Grip)
5 Sets x 20 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 20 Reps
Day 6
Light Legs
Est. 72 min
7 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Crunch
4 Sets x 30 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Day 7
Light Chest
Est. 85 min
8 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Push-Up
4 Sets x 20 Reps
Crunch
4 Sets x 30 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
