Classic Bodybuilding workouts that everyone does once in their lifetime

Pick up your game and try these exceptional easy to explain Bodybuilding Workouts

These workouts are regarded as timeless classics in the fitness community, and deserve a try to see what they are about.

A 7-7-7 bicep workout is something you shouldn't miss. If you haven't tried it yet, it's a good idea to add it to your training routine every now and then.

Giant Back Giant Sets

A high‑intensity back routine designed to maximise volume and deliver a serious pump without monopolising equipment.

Equipment Needed

• Lat pulldown station

• Two pulldown attachments (overhand/underhand + close‑grip/V‑bar)

• Loaded barbell

• Dumbbells

Exercise Sequence (No Rest Between Movements)

1. Lat Pulldown — Underhand Grip

2. Barbell Row

3. Lat Pulldown — Overhand Grip

4. Dumbbell Row

5. Lat Pulldown — Close Grip / V‑Bar

6. Dumbbell Shrugs

Sets & Rest

• Perform 3–5 giant‑set rounds.

• No rest between exercises.

• Rest 2–3 minutes between rounds.

• Aim for technical failure on each movement.

21:21 Biceps Method

A brutal biceps tri‑set combining classic “21s” with high‑volume rotation.

Equipment Needed

• Barbell

• Cable station

• Dumbbells

Tri‑Set Sequence

1. Barbell Curl — 21s

   • 7 reps bottom half

   • 7 reps top half

   • 7 full reps

2. Cable Curl — 21s

3. Hammer Curl — 21s (both arms together)

Sets & Rest

• Complete 7 tri‑sets (21 total sets).

• Use 50–60% of your usual 8–10 rep load.

• Rest 60–90 seconds between tri‑sets.

Flipside Pecs

A chest session built around pre‑exhaustion to ensure the pecs do the work rather than shoulders and triceps.

Exercise Order

1. Pec Deck Flyes — 5 × 10

2. Incline Dumbbell Flyes — 4 × 10

3. Machine Chest Press — 4 × 10

4. Incline Press — 3 × 6

Rest

• Rest 60–90 seconds between sets.

• Expect reduced pressing strength initially due to pre‑exhaustion.

Big Calves — Rugby Player Method

Rugby players often develop exceptional calves due to repeated backward movement patterns. This routine applies that principle in a gym setting.

Calf Finishers

1. Backwards Strides with Dumbbells

   • Long backward steps

   • Aim for 200 metres

2. Backwards Farmer’s Walk

   • Heavy dumbbells

   • 5–10 lengths of the car park

Frequency

• Perform 3 times per week after your main calf session.

• Optional extras: backwards elliptical, backwards track running.

Leg Press: The 100 Ultimate Challenge

A savage leg‑press finisher designed to push your quads and lungs to the limit.

Instructions

• Load the leg press with 50% of your usual working weight.

• Perform reps to failure.

• Count how many reps remain until you reach 100.

• Rest for that number of seconds.

• Repeat until you hit 100 total reps.

Example Breakdown

• 35 reps → rest 65 seconds

• 25 reps → rest 40 seconds

• 15 reps → rest 25 seconds

• 8 reps → rest 17 seconds

• Continue until 100 reps are completed.

Rest

• Rest periods vary based on reps remaining.

• Expect extremely high cardiovascular demand.

Short & Sweet Shoulders - run the rack

A fast, high‑volume shoulder session designed to be completed in 20–30 minutes.

Part 1 — Lateral Raise Ladder

• Start with light dumbbells (5–10 lb).

• Perform 5 reps, then increase weight by 5 lb.

• Continue until you cannot complete 5 reps.

• Work back down the rack in 5 lb increments.

• Then climb back up again.

• Continue until no weight allows 5 reps.

Part 2 — Machine Shoulder Press Ladder

• Perform 5 reps per pin, increasing weight by ~10 lb each step.

• Continue up the stack until complete fatigue.

Rest

• Minimal rest — only enough to adjust weights.