Scientifically Optimal Bodybuilding Workout Routine (3 - 6 days)

Take the Last Set of Every Exercise to Failure

 Back Day

1) Lat Pulldown (may replace with weighted or assisted pullups) x 3 sets of 10 reps

2) Bent Over Barbell Rows (may replace with cable rows) x 3 sets of 10 reps

3) Lat Pushdown x 3 sets of 10 reps

4) Reverse-Pec Dec Flies (may replace with reverse cable flies) x 3 sets of 10 reps

5) Barbell Preacher Curls x 3 sets of 10 reps

6) Hammer Curls x 3 sets of 10 reps

 Chest Day

1) Barbell Bench Press (may replace with dumbbell bench press) x 3 sets of 10 reps

2) Incline Bench Press (may replace with dumbbell incline bench press) x 3 sets of 10 reps

3) Pec-Dec Fly Machine (may replace with cable flies) x 3 sets of 10 reps

4) Military Press (may replace with seated overhead press x 3 sets of 10 reps

5) Cable Lateral Raises (may replace with dumbbell lateral raises) x 3 sets of 10 reps

6) Overhead Cable Triceps Extensions x 3 sets of 10 reps

7) Triceps Pushdowns x 3 sets of 10 reps

 Leg Day

1) Barbell Squat (may replace with leg press) x 3 sets of 10 reps

2) Romanian Deadlift (may replace with smith-machine good mornings) x 3 sets of 10 reps

3) Leg Extension Machine x 3 sets of 10 reps

4) Seated Leg Curl Machine (may replace with laying leg curl x 3 sets of 10 reps

5) Seated Calf Raise (may replace with any calf raise variation) x 3 sets of 10 reps