If you want to build muscle while developing your strength and endurance, try this AMRAP bodybuilding program.
The term AMRAP means “as many rounds as possible” or “as many reps as possible.” I’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.
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.
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.
Program Features
- Workout Method: As many reps as possible (AMRAP)
- Workout Goal: Build Muscle Mass & Endurance
- Rep-Set Scheme: 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.
- Sessions/Week: Train at your own pace. Start from where you’ve left.
- Duration/Session: 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.
- Target Gender: Male and Female
- Rest: Only stop when you have to. Catch your breath for 10-20 seconds if you’re out of it, then get back to it. Take 2 minutes between exercises to shake it off.
- Recommended Program Duration: Stick with this for 8-10 weeks, then switch it up.
- Place to exercise at: This program involves performing barbell, dumbbell, kettlebell, and machine exercises, so you need to be in the gym.
30-Day AMRAP Bodybuilding Program to Build an Aesthetic Body
This AMRAP strength training involves training two to three muscles a day, 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.
Before you lift weights, perform some of these resistance band warm-up exercises and dynamic stretches to ease stiffness and prepare your muscles for weight training.
Day 1 – Chest & Arms
| Exercise | Max Reps/set | Time |
|---|---|---|
| Incline Smith Press | 8 | 5 Mins |
| High to Low Cable Fly | 8 | 5 Mins |
| Flat DB Bench Press | 8 | 5 Mins |
| Bar Dips | AMRAP | 3 Mins |
| Barbell Curls | 10 | 4 Mins |
Day 2 – Legs & Abs
| Exercise | Max Reps/set | Time |
|---|---|---|
| Smith Machine Squat | 10 | 5 Mins |
| Smith Reverse Lunges | 6 | 5 Mins |
| Seated Leg Curls | 15 | 5 Mins |
| Cable Crunches | 20 | 5 Mins |
| High to Low Cable Chop | 15 | 5 Mins |
Day 3 – Back & Shoulders
| Exercise | Max Reps/set | Time |
|---|---|---|
| Front Pulldown | 12 | 4 mins |
| Seated Cable Row | 12 | 4 mins |
| Single-arm DB Row | 10 | 4 mins |
| Smith Machine Overhead Press | 10 | 4 Mins |
| Single-arm Cable Lateral Raises | 15 | 4 Mins |
| Reverse Pec Deck Fly | 15 | 5 Mins |
Day 4 – Chest & Arms
| Exercise | Max Reps/set | Time |
|---|---|---|
| Incline Hammer Strength Press | 10 | 5 Mins |
| Seated Pec Deck Fly | 12 | 5 Mins |
| Close Grip Bench Press | 10 | 4 Mins |
| Triceps Pushdown | 12 | 4 Mins |
| Preacher Curls | 12 | 4 Mins |
Day 5 – Legs & Abs
| Exercise | Max Reps/set | Time |
|---|---|---|
| Leg Extension | 10 | 5 Mins |
| Hack Squats | 6 | 5 Mins |
| Romanian Deadlift | 15 | 5 Mins |
| Hanging Knee Raises | 20 | 5 Mins |
| Cable Bicycle Crunch | 15 | 5 Mins |
Day 6 – Back & Shoulders
| Exercise | Max Reps/set | Time |
|---|---|---|
| Pull-ups | AMRAP | 5 mins |
| Straight-arm Cable Lat Pullover | 12 | 4 mins |
| Bent-over Barbell Rows | 12 | 5 mins |
| DB Overhead Press | 12 | 5 Mins |
| Upright Rows | 12 | 4 Mins |
| Rear Delt DB Raises | 12 | 5 Mins |
Day 7 – Chest & Arms
| Exercise | Max Reps/set | Time |
|---|---|---|
| Deficit Push-ups | 10 | 5 Mins |
| Flat Bench Press | 12 | 5 Mins |
| Smith Machine Decline Bench Press | 10 | 4 Mins |
| Skull Crusher | 12 | 4 Mins |
| Incline Dumbbell Curls | 12 | 4 Mins |
Day 8 – Legs & Abs
| Exercise | Max Reps/set | Time |
|---|---|---|
| Bulgarian Split Squats | 10/leg | 5 Mins |
| Hip Thrusts | 10 | 5 Mins |
| Calf Raises | 20 | 5 Mins |
| Cable Tuck Crunches | 15 | 5 Mins |
| Half Kneeling DB Low to High Chop | 15/side | 5 Mins |
Day 9 – Back & Shoulders
| Exercise | Max Reps/set | Time |
|---|---|---|
| Close Grip Pulldown | 12 | 5 mins |
| Chest Supported DB Rows | 12 | 4 mins |
| Close Grip T-Bar Rows | 10 | 5 mins |
| Seated FDL Raises | 8 | 4 Mins |
| Shoulder Shrugs | 12 | 4 Mins |
| Face Pull | 15 | 4 Mins |
Day 10 – Chest & Arms
| Exercise | Max Reps/set | Time |
|---|---|---|
| Bent-over Cable Chest Fly | 10 | 5 Mins |
| Dumbbell Pullover | 10 | 5 Mins |
| Bar Dips | AMRAP | 4 Mins |
| Overhead Cable Curls | 15 | 4 Mins |
| Reverse Barbell Curls | 15 | 4 Mins |
Day 11 – Legs & Abs
| Exercise | Max Reps/set | Time |
|---|---|---|
| Leg Press | 15 | 5 Mins |
| Curtsy Lunges | 10/leg | 5 Mins |
| Weighted Step Up | 12/leg | 5 Mins |
| Abdominal Machine Crunch | 20 | 5 Mins |
| Back Supported Leg Raises | 15 | 5 Mins |
Day 12 – Back & Shoulders
| Exercise | Max Reps/set | Time |
|---|---|---|
| Seated Machine Row | 18 | 4 mins |
| Meadows Row | 15/side | 4 mins |
| Single-arm High Cable Row | 15/side | 4 mins |
| Smith Machine Overhead Press | 15 | 4 Mins |
| Single-arm Cable Lateral Raises | 15 | 4 Mins |
| Reverse Pec Deck Fly | 15 | 5 Mins |
Day 13 – Chest & Arms
| Exercise | Max Reps/set | Time |
|---|---|---|
| Incline Barbell Chest Press | 12 | 5 Mins |
| Weighted Push-ups | AMRAP | 5 Mins |
| Dumbbell Fly | 15 | 4 Mins |
| Single-arm Cable Kickback | 15 | 4 Mins |
| Bayesian Cable Curl | 15 | 4 Mins |
Day 14 – Legs & Abs
| Exercise | Max Reps/set | Time |
|---|---|---|
| Smith Machine Sumo Squats | 20 | 5 Mins |
| Dumbbell Lateral Lunges | 10/leg | 5 Mins |
| KB Swings (Posterior Chain) | 20 | 5 Mins |
| Cable Reverse Crunches | 20 | 5 Mins |
| Ab Wheel Rollout | 12 | 5 Mins |
Day 15 – Back & Shoulders
| Exercise | Max Reps/set | Time |
|---|---|---|
| Single-arm Cable Row | 15/side | 4 mins |
| Prone Grip T-bar Row | 15 | 4 mins |
| Low Back Extension | 20 | 4 mins |
| Arnold Press | 15 | 4 Mins |
| Bent-over Lateral Raises | 15 | 4 Mins |
| Overhead Cable Fly | 15 | 5 Mins |
Day 16 – Chest & Arms
| Exercise | Max Reps/set | Time |
|---|---|---|
| Incline Smith Press | 8 | 5 Mins |
| High to Low Cable Fly | 8 | 5 Mins |
| Flat DB Bench Press | 8 | 5 Mins |
| Bar Dips | AMRAP | 3 Mins |
| Barbell Curls | 10 | 4 Mins |
Day 17 – Legs & Abs
| Exercise | Max Reps/set | Time |
|---|---|---|
| Smith Machine Squat | 10 | 5 Mins |
| Smith Reverse Lunges | 6 | 5 Mins |
| Seated Leg Curls | 15 | 5 Mins |
| Cable Crunches | 20 | 5 Mins |
| High to Low Cable Chop | 15 | 5 Mins |
Day 18 – Back & Shoulders
| Exercise | Max Reps/set | Time |
|---|---|---|
| Front Pulldown | 12 | 4 mins |
| Seated Cable Row | 12 | 4 mins |
| Single-arm DB Row | 10 | 4 mins |
| Smith Machine Overhead Press | 10 | 4 Mins |
| Single-arm Cable Lateral Raises | 15 | 4 Mins |
| Reverse Pec Deck Fly | 15 | 5 Mins |
Day 19 – Chest & Arms
| Exercise | Max Reps/set | Time |
|---|---|---|
| Incline Hammer Strength Press | 10 | 5 Mins |
| Seated Pec Deck Fly | 12 | 5 Mins |
| Close Grip Bench Press | 10 | 4 Mins |
| Triceps Pushdown | 12 | 4 Mins |
| Preacher Curls | 12 | 4 Mins |
Day 20 – Legs & Abs
| Exercise | Max Reps/set | Time |
|---|---|---|
| Leg Extension | 10 | 5 Mins |
| Hack Squats | 6 | 5 Mins |
| Romanian Deadlift | 15 | 5 Mins |
| Hanging Knee Raises | 20 | 5 Mins |
| Cable Bicycle Crunch | 15 | 5 Mins |
Day 21 – Back & Shoulders
| Exercise | Max Reps/set | Time |
|---|---|---|
| Pull-ups | AMRAP | 5 mins |
| Straight-arm Cable Lat Pullover | 12 | 4 mins |
| Bent-over Barbell Rows | 12 | 5 mins |
| DB Overhead Press | 12 | 5 Mins |
| Upright Rows | 12 | 4 Mins |
| Rear Delt DB Raises | 12 | 5 Mins |
Day 22 – Chest & Arms
| Exercise | Max Reps/set | Time |
|---|---|---|
| Deficit Push-ups | 10 | 5 Mins |
| Flat Bench Press | 12 | 5 Mins |
| Smith Machine Decline Bench Press | 10 | 4 Mins |
| Skull Crusher | 12 | 4 Mins |
| Incline Dumbbell Curls | 12 | 4 Mins |
Day 23 – Legs & Abs
| Exercise | Max Reps/set | Time |
|---|---|---|
| Bulgarian Split Squats | 10/leg | 5 Mins |
| Hip Thrusts | 10 | 5 Mins |
| Calf Raises | 20 | 5 Mins |
| Cable Tuck Crunches | 15 | 5 Mins |
| Half Kneeling DB Low to High Chop | 15/side | 5 Mins |
Day 24 – Back & Shoulders
| Exercise | Max Reps/set | Time |
|---|---|---|
| Close Grip Pulldown | 12 | 5 mins |
| Chest Supported DB Rows | 12 | 4 mins |
| Close Grip T-bar Rows | 10 | 5 mins |
| Seated FDL Raises | 8 | 4 Mins |
| Shoulder Shrugs | 12 | 4 Mins |
| Face Pull | 15 | 4 Mins |
Day 25 – Chest & Arms
| Exercise | Max Reps/set | Time |
|---|---|---|
| Bent-over Cable Chest Fly | 10 | 5 Mins |
| Dumbbell Pullover | 10 | 5 Mins |
| Bar Dips | AMRAP | 4 Mins |
| Overhead Cable Curls | 15 | 4 Mins |
| Reverse Barbell Curls | 15 | 4 Mins |
Day 26 – Legs & Abs
| Exercise | Max Reps/set | Time |
|---|---|---|
| Leg Press | 15 | 5 Mins |
| Curtsy Lunges | 10/leg | 5 Mins |
| Weighted Step Up | 12/leg | 5 Mins |
| Abdominal Machine Crunch | 20 | 5 Mins |
| Back Supported Leg Raises | 15 | 5 Mins |
Day 27 – Back & Shoulders
| Exercise | Max Reps/set | Time |
|---|---|---|
| Seated Machine Row | 18 | 4 mins |
| Meadows Row | 15/side | 4 mins |
| Single-arm High Cable Row | 15/side | 4 mins |
| Smith Machine Overhead Press | 15 | 4 Mins |
| Single-arm Cable Lateral Raises | 15 | 4 Mins |
| Reverse Pec Deck Fly | 15 | 5 Mins |
Day 28 – Chest & Arms
| Exercise | Max Reps/set | Time |
|---|---|---|
| Incline Barbell Chest Press | 12 | 5 Mins |
| Weighted Push-ups | AMRAP | 5 Mins |
| Dumbbell Fly | 15 | 4 Mins |
| Single-arm Cable Kickback | 15 | 4 Mins |
| Bayesian Cable Curl | 15 | 4 Mins |
Day 29 – Legs & Abs
| Exercise | Max Reps/set | Time |
|---|---|---|
| Smith Machine Sumo Squats | 20 | 5 Mins |
| Dumbbell Lateral Lunges | 10/leg | 5 Mins |
| KB Swings (Posterior Chain) | 20 | 5 Mins |
| Cable Reverse Crunches | 20 | 5 Mins |
| Ab Wheel Rollout | 12 | 5 Mins |
Day 30 – Back & Shoulders
| Exercise | Max Reps/set | Time |
|---|---|---|
| Single-arm Cable Row | 15/side | 4 mins |
| Prone Grip T-bar Row | 15 | 4 mins |
| Low Back Extension | 20 | 4 mins |
| Arnold Press | 15 | 4 Mins |
| Bent-over Lateral Raises | 15 | 4 Mins |
| Overhead Cable Fly | 15 | 5 Mins |
Frequently Asked Questions
What Does AMRAP Mean?
It’s “As Many Reps As Possible.” Basically, you’re 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’s less about counting sets and more about pushing your limits.
Who Can Follow This AMRAP Bodybuilding Plan?
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.
How Do I Pick the Right Weight?
Go for something you could lift 12-18 times. Too heavy and you’ll burn out in 30 seconds; too light and it’s a waste of time. Test it out if you’re dying halfway through, drop it a bit next time.
Can I Do This at Home without a Gym?
Yeah, you can make it work. Swap barbell exercises with dumbbells or even bodyweight moves. No leg press? Do squats with whatever you’ve got. Cables missing? Use resistance bands or skip to the next exercise.
How Long Should You Stick with This?
Give it 8-12 weeks. That’s enough time to see some solid results. After that, you switch it up
What If an Exercise Hurts?
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.
Can You Use This Program to Lose Weight or Gain Muscle?
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.
Can Beginners Do This, or Is It Just for Pros?
Beginners can jump in but start lighter and maybe shorten the times (like 2 minutes instead of 5). It’s tough, but it’s doable if you ease into it.
Will This Make Me Huge or Just Toned?
You’ll get bigger if you eat enough; muscle doesn’t grow from thin air. If you keep calories steady, you’ll lean out and look more cut. It’s all about food.
What If I Miss a Day?
Life happens. Skip it and pick up where you left off or shift everything forward a day. Don’t double up, keep rolling.
Should I Stretch or Do Cardio Too?
Stretch if you’re tight; it helps you recover. Cardio’s optional because you’re already doing endurance work through this routine.
