{"id":28426,"date":"2025-04-03T18:07:50","date_gmt":"2025-04-03T18:07:50","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=28426"},"modified":"2025-04-03T18:07:53","modified_gmt":"2025-04-03T18:07:53","slug":"30-day-amrap-bodybuilding-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/30-day-amrap-bodybuilding-program-with-pdf","title":{"rendered":"30-Day AMRAP Bodybuilding Program (Train at Your Own Pace)"},"content":{"rendered":"\n<p>If you want to build muscle while developing your strength and endurance, try this AMRAP bodybuilding program.<\/p>\n\n\n\n<p>The term AMRAP means &#8220;as many rounds as possible&#8221; or &#8220;as many reps as possible.&#8221; I&#8217;ve created this program based on the latter method. Since the focus here is to build muscle mass, it involves performing exercises at 70-80% intensity.<\/p>\n\n\n\n<p>Each exercise has a time frame, and you must aim to perform as many reps as possible within that period, unlike in other exercises where the number of reps and sets is defined.<\/p>\n\n\n\n<p>This program has 30 sessions, and you can complete them at your pace. For example, if you train three times weekly, it will take 10 weeks, and if you train five times weekly, it will take 6 weeks.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Features<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Workout Method:<\/strong> As many reps as possible (AMRAP)<\/li>\n\n\n\n<li><strong>Workout Goal:<\/strong> Build Muscle Mass &amp; Endurance<\/li>\n\n\n\n<li><strong>Rep-Set Scheme:<\/strong> Each exercise is performed for a specified duration (e.g., 3, 4, or 5 minutes). Your goal is to complete as many quality reps as possible within that time.<\/li>\n\n\n\n<li><strong>Sessions\/Week:<\/strong> Train at your own pace. Start from where you&#8217;ve left.<\/li>\n\n\n\n<li><strong>Duration\/Session:<\/strong> 20-30 minutes for beginners, 30-45 minutes for intermediate, and 45-60 minutes for advanced lifters. An additional 5 minutes each for warm-up and cool-down.<\/li>\n\n\n\n<li><strong>Target Gender:<\/strong> Male and Female<\/li>\n\n\n\n<li><strong>Rest: <\/strong>Only stop when you have to. Catch your breath for 10-20 seconds if you\u2019re out of it, then get back to it. Take 2 minutes between exercises to shake it off.<\/li>\n\n\n\n<li><strong>Recommended Program Duration: <\/strong>Stick with this for 8-10 weeks, then switch it up.<\/li>\n\n\n\n<li><strong>Place to exercise at:<\/strong> This program involves performing barbell, dumbbell, kettlebell, and machine exercises, so you need to be in the gym.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>30-Day AMRAP Bodybuilding Program to Build an Aesthetic Body<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/AMRAP-Bodybuilding-Program.jpg\" alt=\"AMRAP Bodybuilding Program\" class=\"wp-image-28449\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/AMRAP-Bodybuilding-Program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/AMRAP-Bodybuilding-Program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/AMRAP-Bodybuilding-Program-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This AMRAP strength training involves <a href=\"https:\/\/thefitnessphantom.com\/4-day-compound-workout-routine\" target=\"_blank\" data-type=\"post\" data-id=\"5065\" rel=\"noreferrer noopener\">training two to three muscles a day<\/a>, such as chest and arms on day 1, legs and abs on day 2, and back and shoulders on day 3. This way you can train your entire body within three sessions.<\/p>\n\n\n\n<p>Before you lift weights, perform some of these <a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"25255\" rel=\"noreferrer noopener\">resistance band warm-up exercises<\/a> and <a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"22167\" rel=\"noreferrer noopener\">dynamic stretches<\/a> to ease stiffness and prepare your muscles for weight training.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest &amp; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Incline Smith Press<\/td><td>8<\/td><td>5 Mins<\/td><\/tr><tr><td>High to Low Cable Fly<\/td><td>8<\/td><td>5 Mins<\/td><\/tr><tr><td>Flat DB Bench Press<\/td><td>8<\/td><td>5 Mins<\/td><\/tr><tr><td>Bar Dips<\/td><td>AMRAP<\/td><td>3 Mins<\/td><\/tr><tr><td>Barbell Curls<\/td><td>10<\/td><td>4 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Legs &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/smith-machine-leg-workout-routine-with-pdf#3_Smith_Back_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/smith-machine-leg-workout-routine-with-pdf#3_Smith_Back_Squat\" rel=\"noreferrer noopener\">Smith Machine Squat<\/a><\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/smith-machine-leg-workout-routine-with-pdf#7_Smith_Machine_Lunges\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/smith-machine-leg-workout-routine-with-pdf#7_Smith_Machine_Lunges\" rel=\"noreferrer noopener\">Smith Reverse Lunges<\/a><\/td><td>6<\/td><td>5 Mins<\/td><\/tr><tr><td>Seated Leg Curls<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><tr><td>Cable Crunches<\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td>High to Low Cable Chop<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Back &amp; Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Front Pulldown<\/td><td>12<\/td><td>4 mins<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12<\/td><td>4 mins<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>10<\/td><td>4 mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/shoulder-machine-workout-and-exercises#1_Smith_Machine_Overhead_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/shoulder-machine-workout-and-exercises#1_Smith_Machine_Overhead_Press\" rel=\"noreferrer noopener\">Smith Machine Overhead Press<\/a><\/td><td>10<\/td><td>4 Mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/shoulder-machine-workout-and-exercises#4_Cable_Lateral_Raises\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/shoulder-machine-workout-and-exercises#4_Cable_Lateral_Raises\" rel=\"noreferrer noopener\">Single-arm Cable Lateral Raises<\/a><\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Chest &amp; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/6wieomRYA70\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/6wieomRYA70\" rel=\"noreferrer noopener\">Incline Hammer Strength Press<\/a><\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>12<\/td><td>5 Mins<\/td><\/tr><tr><td>Close Grip Bench Press<\/td><td>10<\/td><td>4 Mins<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>12<\/td><td>4 Mins<\/td><\/tr><tr><td>Preacher Curls<\/td><td>12<\/td><td>4 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Legs &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td>Hack Squats<\/td><td>6<\/td><td>5 Mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">Romanian Deadlift<\/a><\/td><td>15<\/td><td>5 Mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout#4_Hanging_Knee_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Knee Raises<\/a><\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td>Cable Bicycle Crunch<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Back &amp; Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>AMRAP<\/td><td>5 mins<\/td><\/tr><tr><td>Straight-arm Cable Lat Pullover<\/td><td>12<\/td><td>4 mins<\/td><\/tr><tr><td>Bent-over Barbell Rows<\/td><td>12<\/td><td>5 mins<\/td><\/tr><tr><td>DB Overhead Press<\/td><td>12<\/td><td>5 Mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/shoulder-machine-workout-and-exercises#6_Upright_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/shoulder-machine-workout-and-exercises#6_Upright_Row\" rel=\"noreferrer noopener\">Upright Rows<\/a><\/td><td>12<\/td><td>4 Mins<\/td><\/tr><tr><td>Rear Delt DB Raises<\/td><td>12<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7 &#8211; Chest &amp; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/ZCYPSaEjsWc\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/ZCYPSaEjsWc\" rel=\"noreferrer noopener\">Deficit Push-ups<\/a><\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>12<\/td><td>5 Mins<\/td><\/tr><tr><td>Smith Machine Decline Bench Press<\/td><td>10<\/td><td>4 Mins<\/td><\/tr><tr><td>Skull Crusher<\/td><td>12<\/td><td>4 Mins<\/td><\/tr><tr><td>Incline Dumbbell Curls<\/td><td>12<\/td><td>4 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 8 &#8211; Legs &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Bulgarian Split Squats<\/td><td>10\/leg<\/td><td>5 Mins<\/td><\/tr><tr><td>Hip Thrusts<\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td>Calf Raises<\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td>Cable Tuck Crunches<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><tr><td>Half Kneeling DB Low to High Chop<\/td><td>15\/side<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 9 &#8211; Back &amp; Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Close Grip Pulldown<\/td><td>12<\/td><td>5 mins<\/td><\/tr><tr><td>Chest Supported DB Rows<\/td><td>12<\/td><td>4 mins<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/KDEl3AmZbVE\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/KDEl3AmZbVE\" rel=\"noreferrer noopener\">Close Grip T-Bar Rows<\/a><\/td><td>10<\/td><td>5 mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-fdl-raises\" target=\"_blank\" data-type=\"post\" data-id=\"26225\" rel=\"noreferrer noopener\">Seated FDL Raises<\/a><\/td><td>8<\/td><td>4 Mins<\/td><\/tr><tr><td>Shoulder Shrugs<\/td><td>12<\/td><td>4 Mins<\/td><\/tr><tr><td>Face Pull<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 10 &#8211; Chest &amp; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Bent-over Cable Chest Fly<\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td>Bar Dips<\/td><td>AMRAP<\/td><td>4 Mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-biceps-workout-and-exercises#1_Overhead_Cable_Curl\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/cable-biceps-workout-and-exercises#1_Overhead_Cable_Curl\" rel=\"noreferrer noopener\">Overhead Cable Curls<\/a><\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Reverse Barbell Curls<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 11 &#8211; Legs &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Leg Press<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><tr><td>Curtsy Lunges<\/td><td>10\/leg<\/td><td>5 Mins<\/td><\/tr><tr><td>Weighted Step Up<\/td><td>12\/leg<\/td><td>5 Mins<\/td><\/tr><tr><td>Abdominal Machine Crunch<\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/FSXXv8BL-yg\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/FSXXv8BL-yg\" rel=\"noreferrer noopener\">Back Supported Leg Raises<\/a><\/td><td>15<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 12 &#8211; Back &amp; Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Seated Machine Row<\/td><td>18<\/td><td>4 mins<\/td><\/tr><tr><td>Meadows Row<\/td><td>15\/side<\/td><td>4 mins<\/td><\/tr><tr><td>Single-arm High Cable Row<\/td><td>15\/side<\/td><td>4 mins<\/td><\/tr><tr><td>Smith Machine Overhead Press<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Single-arm Cable Lateral Raises<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 13 &#8211; Chest &amp; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Incline Barbell Chest Press<\/td><td>12<\/td><td>5 Mins<\/td><\/tr><tr><td>Weighted Push-ups<\/td><td>AMRAP<\/td><td>5 Mins<\/td><\/tr><tr><td>Dumbbell Fly<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Single-arm Cable Kickback<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-biceps-workout-and-exercises#7_Bayesian_Cable_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Bayesian Cable Curl<\/a><\/td><td>15<\/td><td>4 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 14 &#8211; Legs &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Sumo Squats<\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td>Dumbbell Lateral Lunges<\/td><td>10\/leg<\/td><td>5 Mins<\/td><\/tr><tr><td>KB Swings (Posterior Chain)<\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td>Cable Reverse Crunches<\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td>Ab Wheel Rollout<\/td><td>12<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 15 &#8211; Back &amp; Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Single-arm Cable  Row<\/td><td>15\/side<\/td><td>4 mins<\/td><\/tr><tr><td>Prone Grip T-bar Row<\/td><td>15<\/td><td>4 mins<\/td><\/tr><tr><td>Low Back Extension<\/td><td>20<\/td><td>4 mins<\/td><\/tr><tr><td>Arnold Press<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Bent-over Lateral Raises<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Overhead Cable Fly<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 16 &#8211; Chest &amp; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Incline Smith Press<\/td><td>8<\/td><td>5 Mins<\/td><\/tr><tr><td>High to Low Cable Fly<\/td><td>8<\/td><td>5 Mins<\/td><\/tr><tr><td>Flat DB Bench Press<\/td><td>8<\/td><td>5 Mins<\/td><\/tr><tr><td>Bar Dips<\/td><td>AMRAP<\/td><td>3 Mins<\/td><\/tr><tr><td>Barbell Curls<\/td><td>10<\/td><td>4 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 17 &#8211; Legs &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Squat<\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td>Smith Reverse Lunges<\/td><td>6<\/td><td>5 Mins<\/td><\/tr><tr><td>Seated Leg Curls<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><tr><td>Cable Crunches<\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td>High to Low Cable Chop<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 18 &#8211; Back &amp; Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Front Pulldown<\/td><td>12<\/td><td>4 mins<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12<\/td><td>4 mins<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>10<\/td><td>4 mins<\/td><\/tr><tr><td>Smith Machine Overhead Press<\/td><td>10<\/td><td>4 Mins<\/td><\/tr><tr><td>Single-arm Cable Lateral Raises<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 19 &#8211; Chest &amp; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Incline Hammer Strength Press<\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>12<\/td><td>5 Mins<\/td><\/tr><tr><td>Close Grip Bench Press<\/td><td>10<\/td><td>4 Mins<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>12<\/td><td>4 Mins<\/td><\/tr><tr><td>Preacher Curls<\/td><td>12<\/td><td>4 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 20 &#8211; Legs &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td>Hack Squats<\/td><td>6<\/td><td>5 Mins<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td>Cable Bicycle Crunch<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 21 &#8211; Back &amp; Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>AMRAP<\/td><td>5 mins<\/td><\/tr><tr><td>Straight-arm Cable Lat Pullover<\/td><td>12<\/td><td>4 mins<\/td><\/tr><tr><td>Bent-over Barbell Rows<\/td><td>12<\/td><td>5 mins<\/td><\/tr><tr><td>DB Overhead Press<\/td><td>12<\/td><td>5 Mins<\/td><\/tr><tr><td>Upright Rows<\/td><td>12<\/td><td>4 Mins<\/td><\/tr><tr><td>Rear Delt DB Raises<\/td><td>12<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 22 &#8211; Chest &amp; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Deficit Push-ups<\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>12<\/td><td>5 Mins<\/td><\/tr><tr><td>Smith Machine Decline Bench Press<\/td><td>10<\/td><td>4 Mins<\/td><\/tr><tr><td>Skull Crusher<\/td><td>12<\/td><td>4 Mins<\/td><\/tr><tr><td>Incline Dumbbell Curls<\/td><td>12<\/td><td>4 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 23 &#8211; Legs &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Bulgarian Split Squats<\/td><td>10\/leg<\/td><td>5 Mins<\/td><\/tr><tr><td>Hip Thrusts<\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td>Calf Raises<\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td>Cable Tuck Crunches<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><tr><td>Half Kneeling DB Low to High Chop<\/td><td>15\/side<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 24 &#8211; Back &amp; Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Close Grip Pulldown<\/td><td>12<\/td><td>5 mins<\/td><\/tr><tr><td>Chest Supported DB Rows<\/td><td>12<\/td><td>4 mins<\/td><\/tr><tr><td>Close Grip T-bar Rows<\/td><td>10<\/td><td>5 mins<\/td><\/tr><tr><td>Seated FDL Raises<\/td><td>8<\/td><td>4 Mins<\/td><\/tr><tr><td>Shoulder Shrugs<\/td><td>12<\/td><td>4 Mins<\/td><\/tr><tr><td>Face Pull<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 25 &#8211; Chest &amp; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Bent-over Cable Chest Fly<\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>10<\/td><td>5 Mins<\/td><\/tr><tr><td>Bar Dips<\/td><td>AMRAP<\/td><td>4 Mins<\/td><\/tr><tr><td>Overhead Cable Curls<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Reverse Barbell Curls<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 26 &#8211; Legs &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Leg Press<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><tr><td>Curtsy Lunges<\/td><td>10\/leg<\/td><td>5 Mins<\/td><\/tr><tr><td>Weighted Step Up<\/td><td>12\/leg<\/td><td>5 Mins<\/td><\/tr><tr><td>Abdominal Machine Crunch<\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td>Back Supported Leg Raises<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 27 &#8211; Back &amp; Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Seated Machine Row<\/td><td>18<\/td><td>4 mins<\/td><\/tr><tr><td>Meadows Row<\/td><td>15\/side<\/td><td>4 mins<\/td><\/tr><tr><td>Single-arm High Cable Row<\/td><td>15\/side<\/td><td>4 mins<\/td><\/tr><tr><td>Smith Machine Overhead Press<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Single-arm Cable Lateral Raises<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 28 &#8211; Chest &amp; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Incline Barbell Chest Press<\/td><td>12<\/td><td>5 Mins<\/td><\/tr><tr><td>Weighted Push-ups<\/td><td>AMRAP<\/td><td>5 Mins<\/td><\/tr><tr><td>Dumbbell Fly<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Single-arm Cable Kickback<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-biceps-workout-and-exercises#7_Bayesian_Cable_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Bayesian Cable Curl<\/a><\/td><td>15<\/td><td>4 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 29 &#8211; Legs &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Sumo Squats<\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td>Dumbbell Lateral Lunges<\/td><td>10\/leg<\/td><td>5 Mins<\/td><\/tr><tr><td>KB Swings (Posterior Chain)<\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td>Cable Reverse Crunches<\/td><td>20<\/td><td>5 Mins<\/td><\/tr><tr><td>Ab Wheel Rollout<\/td><td>12<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 30 &#8211; Back &amp; Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Max Reps\/set<\/th><th>Time<\/th><\/tr><\/thead><tbody><tr><td>Single-arm Cable  Row<\/td><td>15\/side<\/td><td>4 mins<\/td><\/tr><tr><td>Prone Grip T-bar Row<\/td><td>15<\/td><td>4 mins<\/td><\/tr><tr><td>Low Back Extension<\/td><td>20<\/td><td>4 mins<\/td><\/tr><tr><td>Arnold Press<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Bent-over Lateral Raises<\/td><td>15<\/td><td>4 Mins<\/td><\/tr><tr><td>Overhead Cable Fly<\/td><td>15<\/td><td>5 Mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1743598195638\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">What Does AMRAP Mean?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>It\u2019s \u201cAs Many Reps As Possible.\u201d Basically, you\u2019re racing the clock. It involves doing as many reps as possible in the time given (like 3 or 5 minutes) without stopping unless you need to cool down. It\u2019s less about counting sets and more about pushing your limits.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1743598316748\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">Who Can Follow This AMRAP Bodybuilding Plan?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Anyone looking for a challenging but effective bodybuilding plan can follow this routine. This program will help you build strength, mass, and endurance while testing your fitness level.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1743598455614\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">How Do I Pick the Right Weight?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Go for something you could lift 12-18 times. Too heavy and you\u2019ll burn out in 30 seconds; too light and it\u2019s a waste of time. Test it out if you\u2019re dying halfway through, drop it a bit next time.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1743614701618\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">Can I Do This at Home without a Gym?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Yeah, you can make it work. Swap barbell exercises with dumbbells or even bodyweight moves. No leg press? Do squats with whatever you\u2019ve got. Cables missing? Use resistance bands or skip to the next exercise.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1743615837579\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">How Long Should You Stick with This?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Give it 8-12 weeks. That\u2019s enough time to see some solid results. After that, you switch it up<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1743616033724\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">What If an Exercise Hurts?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Ditch it or swap it. If squats mess with your knees, try leg presses or lunges. If overhead presses feel off, stick to lateral raises. Do what makes you feel strong and good.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1743616086496\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">Can You Use This Program to Lose Weight or Gain Muscle?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Yes, you can use it. However, you need to restrict your calories and eat fulfilling and high-protein foods to lose weight. And increase your calorie intake if you want to gain weight.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1743616325523\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">Can Beginners Do This, or Is It Just for Pros?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Beginners can jump in but start lighter and maybe shorten the times (like 2 minutes instead of 5). It\u2019s tough, but it\u2019s doable if you ease into it.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1743616428840\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">Will This Make Me Huge or Just Toned?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>You\u2019ll get bigger if you eat enough; muscle doesn\u2019t grow from thin air. If you keep calories steady, you\u2019ll lean out and look more cut. It\u2019s all about food.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1743616474153\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">What If I Miss a Day?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Life happens. Skip it and pick up where you left off or shift everything forward a day. Don\u2019t double up, keep rolling.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1743616514403\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">Should I Stretch or Do Cardio Too?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Stretch if you\u2019re tight; it helps you recover. Cardio\u2019s optional because you&#8217;re already doing endurance work through this routine.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The AMRAP Bodybuilding Plan PDF<\/strong><\/h2>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you want to build muscle while developing your strength and endurance, try this AMRAP bodybuilding program. The term AMRAP means &#8220;as many rounds as possible&#8221; or &#8220;as many reps as possible.&#8221; I&#8217;ve created this program based on the latter method. Since the focus here is to build muscle mass, it involves performing exercises at &#8230; <a title=\"30-Day AMRAP Bodybuilding Program (Train at Your Own Pace)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/30-day-amrap-bodybuilding-program-with-pdf\" aria-label=\"Read more about 30-Day AMRAP Bodybuilding Program (Train at Your Own Pace)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":28448,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[534,379,503,381],"class_list":["post-28426","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-bodybuilding","tag-circuit-workout","tag-strength-training","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28426","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=28426"}],"version-history":[{"count":21,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28426\/revisions"}],"predecessor-version":[{"id":28450,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28426\/revisions\/28450"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/28448"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=28426"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=28426"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=28426"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}