Can We Train Back After Chest Day? (Smart Workout Splits Explained)
May 22, 2025
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You’ve probably seen them — with well-defined arms, thick legs, and sculpted abs — and wondered:
👉 “What exactly do bodybuilders do to look like that?”
👉 Is it just heavy lifting and protein shakes?”
✅ The reality? Bodybuilding is much more than lifting weights. It’s a structured lifestyle focused on building, shaping, and maintaining muscle mass — while minimizing fat.
Let’s break down what bodybuilders actually do, day in and day out. 💪👇
Bodybuilding is the process of developing muscle size and symmetry through:
Progressive resistance training
Strict nutrition
Recovery and rest
Consistency over months and years
Many bodybuilders compete on stage, but even those who don’t follow a similar routine to build a muscular, aesthetic body.
Bodybuilders don’t just lift randomly — they follow strategic workout splits to target every muscle group.
| Day | Focus |
|---|---|
| Monday | Chest |
| Tuesday | Back |
| Wednesday | Legs |
| Thursday | Shoulders |
| Friday | Arms + Abs |
| Saturday | Active rest or full-body |
| Sunday | Complete rest |
💡 They focus on compound movements (like squats, bench press, deadlifts) plus isolation exercises (like bicep curls or calf raises) to refine muscle shape.
Muscles are built in the gym — but revealed in the kitchen.
High protein (chicken, eggs, paneer, fish, tofu)
Moderate carbs (brown rice, oats, sweet potatoes)
Healthy fats (nuts, seeds, olive oil)
Frequent meals (5–6 per day)
They often meal prep in advance, measure their calories, and track their macros to stay lean while building muscle.
Training hard without recovery = injury and burnout.
Bodybuilders prioritize:
7–9 hours of sleep
Rest days and active recovery
Steam therapy, massage, or stretching
Supplements like whey protein, creatine, BCAAs (as per need)
💡 Growth happens during rest, not just during lifting.
Most bodybuilders cycle through two main phases:
Eat in a calorie surplus to gain size and strength.
Eat in a calorie deficit to reduce body fat and reveal muscle definition.
This cycle requires discipline, planning, and time — often months for each phase.
More than anything, bodybuilders are:
Relentlessly consistent
Highly disciplined with food and rest
Focused on long-term goals over short-term results
Motivated by progress, not perfection
It’s not about one big workout — it’s about hundreds of sessions, meals, and choices stacked up over time.
At My Ultimate Fitness Centre, we help you build a physique that turns heads — even if you’re not planning to step on stage:
✅ Personalized muscle-building plans
✅ Nutrition support for bulking or cutting
✅ Advanced equipment and recovery facilities
✅ Trainers who understand aesthetics AND health
✅ Steam therapy to reduce muscle soreness
📍 Adyar, Chennai
📞 Call us: 9600959971
🌐 Visit: myultimatefitnesscentre.com
🎯 Whether you’re building size, sculpting definition, or just starting — we’ll help you do it the right way.
Invigorate your wellness journey and experience the WorkFit Difference with a total access trial membership for one day.
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