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The Ultimate Bodybuilding Program: Beginner To Advanced
So, you want to be a bodybuilder?
We’ve got good news. One, you’ve come to the right place. Two, your bodybuilding aspirations are achievable if you are willing to put in the time and work. It’s also important to know what you’re doing as there are common errors that can quickly sabotage your progress.
Fortunately, that’s where we come in. Whether you are a beginner, intermediate, or advanced lifter, we’ve included a training program for each level, along with training variables to consider, and tips on what to avoid.
The best part? While we’re providing you with some awesome bodybuilding programs, we’re also going to teach you what to do and think about so you can start building workout programs yourself.
Table of Contents:
What Is Bodybuilding?
The Ultimate Beginners Bodybuilding Program
The Ultimate Intermediate Bodybuilding Program
The Ultimate Advanced Bodybuilding Program
Training Variables For Bodybuilding Workouts
Nutrition Tips For Bodybuilding
Supplements For Successful Bodybuilding
What Is Bodybuilding?
These days, it seems that anyone who goes to the gym and lifts weights is labeled as a bodybuilder. Obviously, this isn’t true.
A bodybuilder is a person who lifts weight with the sole intention of building muscle mass while improving their aesthetics. Take a look at our list of best bodybuilders, and you’ll see what we mean.
Now, compare this to someone who goes to the gym to become stronger or improve sports performance.
While there can obviously be overlap among the various lifting goals, for the sake of this article, we’re going to address bodybuilding as a lifting style in which the primary goal is to increase your muscle size.
Now that we know what bodybuilding is, let’s get right into an exercise program for each lifting level!
The Ultimate Bodybuilding Program For Beginners
The first bodybuilding workout routine I’m discussing is a beginner program, which is ideal for someone who has followed a progressive overload training plan for less than a year.
I’m going to go over a 3-day and 4-day workout split for beginners and will then discuss key training variables after.
3-Day Bodybuilding Beginner Program
This is the 3-day beginner routine, which consists of a pulling day, pushing day, and full-body day.
Session 1: Pull
Exercise
Sets
Reps
Deadlift
3
5
Chin-Ups
3
8RPE
DB Romanian Deadlift
3
8-10
Seated Cable Row
3
8-10
Step-Ups
3
10-20
Face Pull
3
12-15
Leg Curl
3
12-15
Session 2: Push
Exercise
Sets
Reps
Squat
3
5
DB Bench Press
3
6-8
Hack Squat
3
8-10
Seated DB Shoulder Press
3
8-10
Push Ups
3
To Failure
Leg Extensions
3
12-15
Tricep Extensions
3
12-15
Session 3: Full Body
Exercise
Sets
Reps
Leg Press
4
10
Incline DB Press
3
6-8
Hip Thrust
3
8-10
T-Bar Row
3
8-10
Walking Lunges
1
50
Dips
3
8RPE
Lateral Raises
3
12-15
4-Day Beginner Bodybuilding Template
Here’s a 4-day beginner bodybuilding template. I’ve provided the layout with some suggestions for exercise selection, but you can have some freedom with how you train.
This means if an exercise you love isn’t included, feel free to swap and adjust as needed.
Session 1: Pull
Exercise
Sets
Reps
Deadlift
3
5
Chin-Ups
4
6
Barbell Hip Thrust
3
8-10
T-Bar Row
3
8-10
Face Pull
2-3
10-12
Bicep Curl
3
10-12
Session 2: Push
Exercise
Sets
Reps
Back Squat
3
5
Seated DB Overhead Press
3
8
Leg Press
3
12-15
Dips
3
8RPE
Push-Ups
2-3
8RPE
Lateral Raise
2-3
12-15
Calf Press
2-3
12-15
Session 3: Pull
Exercise
Sets
Reps
Rack Pull
3
5
Pull-Ups
4
8RPE
DB Romanian Deadlift
3
8-10
Seated Close Grip Row
3
8-10
Leg Curls
2-3
12-15
Bicep Curl
2-3
12-15
Session 4: Push
Exercise
Sets
Reps
Back Squat
4
6
DB Bench Press
3
8
Bodyweight Lunges
1
50
Kneeling Landmine Press
3
8-10
Leg Extensions
2-3
12-15
Tricep Extensions
2
12-15
Beginner Bodybuilding Program Variables
Here are a few different variables to consider in your beginner workout.
1) Focus On Compound Exercises:
Beginners need to focus less on isolation exercises and more on compound lifts. Multiple studies have shown that isolation exercises in bodybuilding programs actually have a very small effect on total strength gains and muscular growth¹.
Beginners are at an advantage in that any stimulus provides maximal growth, so isolation exercises really don’t have a significant effect.
While you can definitely add a few isolation moves here and there, it should be limited to only 1 isolation exercise per muscle group.
2) Follow A 3-Day or 4-Day Workout Split:
In my experience, a 4-day workout split is ideal for beginners. This split provides plenty of time to get in enough volume while also leaving 3 days open for rest.
Beginners could also get away with training 3 days per week, utilizing full body workouts. If you go this route, I suggest dividing the other two sessions into a pushing day and a pulling day.
The Ultimate Bodybuilding Program For Intermediate Lifters
Intermediate lifters are trainees who have been training consecutively for at least one year using a progressive overload program.
If you’re an intermediate lifter, you’ve likely noticed that your progression has definitely slowed down, but you’re still able to add some weight to the barbell monthly.
5-Day Intermediate Bodybuilding Program Template
You can follow this program as is or use it as a template and swap out various exercises. Notice that for some of the workouts, we have core listed with “as needed” for the sets and reps. Ab work is at your discretion, so incorporate it in a way that aligns with your training goals.
If you follow this exact workout, remember that you should alter your exercise selection periodically, so make a point to not consistently use a particular exercise in every one of your workouts. I’ll talk about this more after the workout.
Session 1: Lower Body
Exercise
Sets
Reps
Deficit Deadlift
4
4
Leg Press
4
8-10
Hip Thrust
3
8-10
Hack Squat
3
8-10
Snatch Grip Romanian Deadlift
3
10-12
Superset:Leg CurlsLeg Extension
3
10-12
Core
As needed
Session 2: Back & Chest
Exercise
Sets
Reps
Chin-Ups
4
8RPE
Incline DB Press
3
6-8
Landmine Row
3
8-10
Landmine Single Arm Press
3
8-10
Meadows Row
3
10-12
Back Extension
3
12-15
Superset:Chest FlyReverse Fly
3
10-12
Session 3: Lower Body
Exercise
Sets
Reps
Safety Squat Bar
3
5
Split Squat
3
8-10
Good Morning
3
8-10
Bulgarian Split Squat
3
8-10
Leg Extension
3
12-15
Lying Leg Curl
3
12-15
Calf Press
3
12-15
Core
As needed
Session 4: Chest & Shoulders
Exercise
Sets
Reps
DB Bench Press
3
6
Arnold Press
3
8
Incline Close Grip Bench Press
3
8-10
Machine Neutral Grip Shoulder Press
3
8-10
Dips
3
8RPE
Decline Push-Ups
3
8RPE
Session 5: Back, Shoulders, Arms
Exercise
Sets
Reps
Rack Pull
4
4
Seated DB Press
4
6
T-Bar Row
3
8-10
Superset:Face PullRope High Pull
3
8-10
Skull Crusher
3
8-10
Rope Bicep Curl
3
8-10
Rope Overhead Triceps Extensions
3
8-10
Intermediate Bodybuilding Program Variables
For trainees who have been lifting for more than a year, these are the variables to include in your training program.
1) Add More Variation:
As intermediate lifters have gained a strong foundation of muscle mass, they will need to add some variety. To be clear, compound exercise movements will always be the foundation of your program.
But by adding in some exercise variety, you can deliver a new stimulus to hit the muscles in a more complete manner. Do not mix this up with muscle confusion. While you will add variety, it is done in a structured manner, and it is not “confusing” your muscle.
When adding variation, you want to use movements with similar biomechanics. Examples include:
Squat: Front Squat, Safety Bar Squat, High Bar/Low Bar
Deadlift: Deficit Deadlift, Raised Deadlift, Trap Bar Deadlift
Bench Press: Alter Angles, Alter Grip Width
2) Include Special Sets:
At this stage, you can start experimenting with special sets, but use them sparingly, 1 or 2 per session max. Options include super sets, drop sets, and sets to failure.
The Ultimate Bodybuilding Program For Advanced Lifters
Advanced bodybuilders are those on the very top of the lifting pyramid. These are trainees who have been lifting for more than 3 solid years. Their progression has slowed immensely, and every extra pound of weight or centimeter of more muscle is a huge accomplishment.
Training at this level requires dedication and perseverance. More importantly, it requires focus and specificity. You won’t gain muscle evenly across every muscle group as an advanced lifter. When you’re an advanced lifter, in order for your muscles to continue growing, you’ll have to give them special attention.
5-Day Advanced Bodybuilding Program Template
This template is for someone who wants to focus on building their back. A good strategy is to use exercises that train multiple muscles, as this can help you target the muscle you’re trying to grow.
For example, I included a snatch grip high pull in this workout as it’s a powerful exercise that not only strengthens your upper back, but also your legs and shoulders.
I also placed the deadlift on your pulling day, which also trains the back. This intense workout program should only be followed by advanced trainees.
And if back growth isn’t your current goal, follow this same template, plugging in the body part you’re trying to grow.
Session 1: Back
Exercise
Sets
Reps
Rack Pull
4
4
T-Bar Row
4
6-8
Pull-Ups
4
8RPE
V-Handle Lat Pulldown
3
8-10
Front Barbell Shrug (3 Second Hold On Top)
3
6-8
Core
As Needed
Bicep Curl
3
12-15
Session 2: Push
Exercise
Sets
Reps
Sumo Snatch Grip High Pull
3
3
Safety Squat Bar Squat
3
8-10
Incline DB Press
3
8-10
Close Grip Bench Press
3
8-10
Dips
3
8-10
Leg Extensions
2-3
To Fail
Calf Press
2-3
To Fail
Overhead Triceps Extension
2-3
To Fail
Session 3: Back
Exercise
Sets
Reps
Chin-Ups
4
8RPE
Bent Over Row
4
8
Kroc Rows
3
12-15
Wide Grip Cable Row
3
10-12
Reverse Fly
3
12-15
Face Pull
3
10-12
Bicep Curl
3
12-15
Session 4: Push
Exercise
Sets
Reps
DB Bench Press
4
6
Leg Press
3
15-20
Arnold Press
3
8-10
Hack Squat
3
8-10
Farmer’s Carry
3
50 seconds
Weighted Walking Lunges
3
10-20
Tricep Pushdown
3
12-15
Lateral Raise
3
12-15
Session 5: Pull
Exercise
Sets
Reps
Deadlift
4
4
Hip Thrusts
3
6-8
Snatch Grip Romanian Deadlift
3
8-10
Weighted Step-Ups
3
10 (5/side)
Good Morning
3
10-12
Back Extension
3
12-15
Leg Curl
3
To Fail
Advanced Lifters Training Variables
If you’ve been lifting for more than 3 years, here are the variables to focus on in your program.
1) Add Specificity To Your Bodybuilding Workouts:
Rather than treat every muscle group evenly, your training techniques should include favoring one or two muscle groups while doing the minimum (or slightly above the minimum) for the others.
Basically, your goal is to maintain your progress for most of your muscle groups while focusing on building mass for a couple of muscle groups at a time. You want to do this for a determined amount of time and then choose a different muscle group to focus on.
To be clear, you will still train every muscle group hard, so this isn’t you half-assing some workouts. But, your main priority with the majority of your muscles is to maintain muscle mass rather than build muscle, while you really hone in on 1-2 muscle groups for growth.
2) Include Deload Weeks:
Unfortunately, no studies have looked at the process of rest periods like this, so this training method is more “secret knowledge” I’ve discovered, based on my years of experience.
You will benefit from including a deload week in your training. To run a proper deload week, run the same program but cut the weight by 40-50%.
I like giving a focused muscle group 4 weeks, followed by a deload week. You will then choose 1-2 other muscle groups to focus on growing.
8 Training Variables For Bodybuilding Workouts
For each of the bodybuilding workouts I discussed, I included some training variables specific to each level. However, there are also variables that all bodybuilders should adhere to.
You’ll notice all of these are incorporated into the training programs I created above in some way. These variables will ensure you meet the specific demands required for building muscle mass efficiently.
1) Train Each Muscle Twice A Week:
The growth of muscle occurs by following a cyclical pattern that consists of 3 essential parts. First, you stress the muscle by lifting weights. Second, you eat the right macro amounts and give your muscles adequate recovery. And third, your muscles super compensate and grow a little larger.
Recent research has shown that muscles can fully recover in 2-3 days, on average2. Smaller muscle groups require less time than larger muscle groups as there’s less muscle to recover.
In the past, bro splits were the most popular style of training for muscle mass growth, and even today, many lifters still follow this protocol. A bro split is when you train one muscle group per day, once weekly. While this training style does work and may be necessary for advanced lifters, most lifters ultimately lose 3 potential days of training.
There is a false belief among lifters that you can cause too much damage to a muscle by training it once a week. Again, advanced lifters might need to focus on their muscles in this way, as they’ve reached a state where they need to give their muscles special attention for them to continue growing.
It’s also important to note that advanced lifters have the ability to recover from this much damage, while average lifters typically don’t have the same capability to effectively recover from such brutal sessions.
I firmly believe that the average lifter doesn’t need an entire session dedicated to one muscle group in order to cause enough stress. Your goal when training is to reach the threshold of muscle damage and then stop. Let your muscles recover, and then train them 2-3 days later.
2) Volume Is Key:
Increasing your volume is your overall training goal and is the most significant factor in building more muscle size, assuming it’s done with heavy enough loads3. Your weekly volume trumps everything else, like tempo reps and blood flow restriction.
Build volume and get bigger. That’s it.
3) Focus On Moderate Weight With Moderate Reps:
The most efficient way to accumulate volume in a bodybuilding workout routine is to use moderate weight with moderate reps, which is ideal for muscle hypertrophy.
This usually consists of using a load of 80-70% 1RM with 8-12 reps.
4) Include Some Strength Training:
One of the most iconic quotes in bodybuilding history was uttered by the infamous Ronnie Coleman, who said: “Everybody wants to be a bodybuilder, but don’t nobody wanna lift no heavy ass weight.”
So, while most of your training program should utilize moderate weight with moderate reps, some of your training should include rep ranges outside of this, and that includes some heavy ass weight.
Even if you don’t necessarily care about improving muscle strength, getting stronger will significantly impact your ability to build more muscle. In fact, gaining strength is a must for anyone who wants some serious muscle mass. By getting stronger, you can lift more weight (volume), do more work, and recover faster.
I recommend that each of your workouts first prioritize main compound exercises, and these primary moves are the ones in which you can work on building strength. You’ll do this using rep ranges of 4 reps (90% 1RM) or 6 reps (85% 1RM).
5) Include Some Ultra High Reps:
At the same time, it doesn’t hurt to use some ultra-high reps in your training program. I’m talking 15+ reps.
You can use these to simply “shock” your muscles for a new stimulus; however, some people also find that some muscle groups actually respond better to these higher rep schemes, especially the lower body.
6) Use A Mixture Of Free Weights And Machines:
When you are training for muscle growth, you want to hit your muscle groups with as many new stimuli as possible, as this is the key to muscle building. Both free weights and machines have a role in your muscle-building journey.
Free weights are superior when your goal is building strength and muscle mass. Because the weight is unstable, your stabilizer muscles are working overtime as they activate to control the weight.
One complaint with machines is that the machines stabilize the weight, which mitigates the involvement of stabilizer muscles. Now, this is true, but it also implies we want to train the stabilizer muscles.
You don’t need to worry about “not training” your stabilizer muscles if you include free weights in your training program. When muscle hypertrophy is the goal, sometimes you also want to include some isolation work and focus on a single muscle.
7) Use Dumbbells:
Going off what we just spoke about with equipment selection, dumbbells will generally produce better muscle hypertrophy results, so always make sure you’ve included plenty of dumbbell exercises in your bodybuilding routine.
8) Build Based On Your Fitness Level:
While we quoted Ronnie Coleman above, you’re not going to train like him. Hell, we’re not even training like him, nor should 95% of lifters be.
One of the worst mistakes amateur lifters make is following an advanced bodybuilding program when they aren’t yet advanced. Take your time, and start at your true lifting level.
3 Nutrition Principles For Bodybuilders To Follow
Your lifting program is just one part of your bodybuilding workout routine. To actually benefit from your work at the gym, your nutrition habits must align with your training habits. This is essential.
I think an 80-20 diet that’s centered around eating whole foods with high protein is a great option and relatively flexible for most lifestyles.
1) Follow the 80-20 Diet:
An 80-20 plan is more of a concept rather than a specific plan as it suggests 80% of your diet should consist of eating whole foods, while 20% can include food that’s not considered “healthy,” like occasionally indulging in a cheeseburger or chicken burrito.
2) Eat In A Caloric Surplus:
In order to build muscle mass, your body needs extra calories to fuel muscle growth and support recovery. And, this may seem shocking, but in order to gain lean muscle mass, you need to eat to grow.
While there may be some people who can build muscle and burn fat at the same time, the process is much harder and slower. In order to build muscle optimally, you need to be eating an excess of calories.
At the same time, you don’t want to gain too much fat, so aim to eat a surplus of 300-500 calories. This should be enough for muscle building while keeping fat gain to a minimum.
3) Focus On Your Macro Count:
Macros counting ensures you’re getting the right mix of protein, fat, and carb to support muscle growth. Try to hit to following numbers for your macros.
Protein: When bulking, you can actually get away with eating less protein than when you’re cutting. However, your protein intake should still be much higher than the general population. Aim to eat at least 1.6g per kilogram of body weight. However, you can eat up to 2.2g/kg.
Fat: Your fat intake should make up 30% of your total calories. For example, if your total calories are 3000, you want 900 calories from fats.
Carbohydrates: However many calories you have left, simply fill in with carbohydrates.
Top 3 Sports Supplements For Bodybuilding Workouts
You may wonder what supplements you should take to see the best results. Here are the supplements I recommend to support your bodybuilding goals.
1) Protein Powder:
Protein powder is simply a cheap and efficient way to increase your total protein intake. You don’t need it, but it can definitely help.
If you need help deciding which protein powder to get, check out our article on the best protein powders. They’re protein-packed and delicious, my favorite combination.
2) Creatine:
Creatine is the most widely studied supplement, and it’s also the most effective supplement you can take. In fact, it’s the closest thing we have to a miracle drug and will most likely add 5kg of mass after you start taking it.
Looking for a great creatine supplement? Our article on the 7 best creatine supplements will help you decide which is best for you!
3) Pre-Workout:
A good pre-workout that uses proper dosing of the right ingredient can definitely help increase muscle size indirectly.
How, you ask? It can help produce a harder and more intense workout, resulting in more volume and stress, ultimately leading to more muscle growth. Check out these 15 Best Pre-Workout Supplements, as any one of them will help take your workouts to the next level!
Training Like a Bodybuilder: Final Takeaways
As you read through this article and the various templates, I hope you realize that, at the end of the day, the foundational principles of bodybuilding are not complex, regardless of your training level.
Your primary goal is to consistently add more stimuli or new stimuli to your muscles, either by adding weight or using new exercises. The differential factor between training levels is the speed at which adaptation occurs and how difficult it is to achieve muscle hypertrophy.
Unless you’re a brand-new lifter, it’s unrealistic to expect to see consistent gains on a weekly basis. But if you’re using these training programs and following the training variables I went over, over the long term, you should see steady muscle growth.
And isn’t that any bodybuilder’s dream come true?
Looking for more bodybuilding workout inspiration? Check out our articles on the Jay Cutler Workout Routine, the Chris Bumstead Workout Routine, and the Ronnie Coleman Workout Split.
BEST HYPERTROPHY PROGRAM
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days…
References:
Paoli A, Gentil P, Moro T, Marcolin G, Bianco A. Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Front Physiol. Published 2017 Dec 22. doi:10.3389/fphys.2017.01105
Schoenfeld, B.J., Ogborn, D. & Krieger, J.W. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med 46. https://doi.org/10.1007/s40279-016-0543-8
Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences. doi:10.1080/02640414.2016.1210197
IFBB DUBAI MUSCLE BEACH
The promoter, Mr. Bassem El Jawhari, brought another edition of the amazing outdoor competition and multisport event, the IFBB Dubai Muscle Beach.Valeriia Lebakina won in the Fitmodel category, Natalia Khabarova in Bikini Fitness, Ishaq Yousuf Al Fars from Oman won the Men’s Physique category, and Alfonso Pinkus from Mexico in Bodybuilding, among others.
THE PRESIDENT OF THE TUNISIAN FEDERATION VISITED IFBB HEADQUARTERS
Recently elected President of the Tunisian Federation, Mr. Wael Hichari, visited the IFBB office to meet with President Rafael Santonja, updating him about the situation of our sport in the country and working on upcoming national and international projects that will take place in Tunisia and in the Maghreb area.
As well as the active participation of the Tunisian National Teams at the Mediterranean, continental, and world levels.
IFBB WEST AFRICAN CHAMPIONSHIPS 2023
Ghana has hosted the 2023 IFBB West African Championships, organized by the Ghanaian Federation and its President Mr. Abdul Hayye Yartey.Francis Nanaberg and Christopher Nton from Ghana emerged as winners in the Classic Physique and Men’s Physique categories respectively.Ibrahim Olalekan from Nigeria obtained the first position in the Bodybuilding category. In the female categories; Nomathamsanqu Phiri from Zimbabwe was the winner in the Bikini Fitness category and Compaore Safoura from Burkina Faso in Wellness.
Congratulations to all the winners and competitors!
ARNOLD CLASSIC EUROPE & FITNESS SPORTS GAMES FESTIVAL 2023!
The most expected event of the year comes back to Madrid!
With more than 40 sports modalities, the international competition Arnold Classic Europe 2023 with all IFBB categories, an incredible IFBB Elite Pro Show, and an impressive EXPO with the best Fitness exhibitors from all over the world!
Don’t miss this amazing international event that will be held from 13th to 15th October in the unique environment of the Magix Box in Madrid!
Average Wrist Size for Males and Females
Your wrist size is more important than you might think; knowing your wrist size can save you hundreds of dollars. If you’ve ever bought a watch online, you’d know that the first thing they ask you for is your wrist size. Besides your wrist circumference, you must know your wrist diameter to pick the perfect watch case.
Guess your wrist size, and there is a high probability that you’ll end up with an ill-fitting watch that has no charm and strangles your arm like a python.
Besides helping you in your shopping endeavors, your wrist size can significantly affect your overall health and fitness. A person with small wrists probably has a lower bone density, increasing his risk of fractures and injuries.
Generally, men have bigger wrists than their female counterparts; it is mainly because of differences in body size and muscle mass. It, however, doesn’t mean that men always have bigger wrists than ladies. Your wrist size can vary depending on age, height, weight, body composition, and genetics.
In this article, we go over the average wrist size for males and females, how to measure your wrist size accurately, the factors affecting your wrist size, and the implications of your wrist size.
Knowing your wrist size and diameter will make you look like someone who knows what they are talking about the next time you walk into any jewelry store or watch shop. So, without any further ado, let’s get into the average wrist size for males and females.
Why You Should Know the Average Wrist Size For Males and Females
Measuring Wrist
Knowing your wrist circumference before buying a watch or a bracelet ensures a proper fit. Furthermore, learning about the average wrist size for males and females will help you analyze how you stack up against your peers.
The wrist size is a lot more important than what most people give it credit for. For example, your body frame can depend on your wrist size.
The wrist size is also widely used as anthropological reference data in many surveys, as it can provide valuable insights into your health and wellness.
Most people grow up believing that they have awfully thin wrists. However, these assumptions fade away as soon as they learn about the average wrist size for their group, helping boost self-confidence.
Average Wrist Size For Males
According to anthropometric data published by the U.S. Army Natick Soldier Systems Center in 2017, the average male wrist size is 6.77 inches (17.2 cm). [1]
Different studies conducted over the years have shown that the average male wrist size measures just under 7 inches in circumference. [2]
Your wrist size depends on your age, gender, body type, height, genetics, and composition. Although wrist size can indicate overall body size and composition, it should not be solely relied upon as a complete indicator of health and fitness levels. Later in this article, we will also discuss the implications your wrist size can have on your overall health.
Average Wrist Circumference For Teenage Boys
According to the report compiled by the Census at School, which is run by the Statistical Society of Canada, here is the average wrist size for boys: [3]
Age
Average Wrist Size (inches)
8
5.57
9
5.70
10
5.85
11
5.91
12
6.14
13
6.33
14
6.44
15
6.51
16
6.66
17
6.84
18
6.66
The average wrist size for boys undergoes a steady rise with age. Boys at eight have an average wrist of 5.57 inches. It rises to 5.7 inches when they turn nine, 5.85 inches at 10, 5.91 inches at 11, 6.14 inches at 12, 6.33 inches at 13, 6.44 inches at 14, 6.51 inches at 15, and 6.66 inches at 16. The average wrist size for boys tops at 6.84 inches when they turn 17 and sees a minor drop at the age of 18.
Average Wrist Width (Diameter) For Males
Your wrist width measurement comes in handy when you’re on the market for a watch. It helps you choose the correct watch case size for your wrist. You’ve probably seen guys with twig arms rocking a giant wristwatch. It’s no secret that these watches don’t suit their personality.
These fellas could have avoided this blunder only if they had invested some time learning about their wrist diameter. Most watches mention their case diameter on the box. As a rule of thumb, your watch case diameter should be a few millimeters less than your wrist diameter.
As per the US anthropometric data taken from the CDC’s Vital and Health Statistics report, the average male wrist width is 5.9 cm (2.28 inches). This data is based on the wrist breadth measurements of 7,501 men aged 20 and older. [4]
Age
Wrist Breadth (inches)
20-29
2.28
30-39
2.32
40-49
2.32
50-59
2.36
60-69
2.40
70-79
2.40
80+
2.40
According to this data, the average wrist diameter in men grows steadily with age. The average wrist width for men in the 20-29 age bracket is 2.28 inches. It increases to 2.32 inches for men between 30 and 49. The average male wrist breadth jumps to 2.36 inches for folks in the 50-59 age bracket before peaking at 2.40 inches for men above 60.
Men’s Wrist Size Chart
We have compiled a convenient chart for folks trying to determine their wrist size. We used different anthropometric research and sizing guides to create this table.
Size
Wrist Size (inches)
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Demi Lovato Workout Routine and Diet Plan
Demi Lovato is an American actress, musician, singer and songwriter. Over the years, she has given many hit singles and has also proved her mettle in acting through movies and serials like Glee and Camp Rock. This is her complete profile, biography, diet, workout routine as well as statistics.
Demi Lovato Statistics
Full Name: Demetria Devonne Lovato
Weight
Height
Age
~54.8 kg (121 lbs)
5’3” (160 cm)
30 years
Date of Birth
Birthplace
Nationality
August 20, 1992
Albuquerque, New Mexico
American
Demi Lovato Biography
Early Life
Demetria Devonne Lovato, popularly known as Demi Lovato was born on August 20, 1992 in Albuquerque, New Mexico. Her father, Patric Martin Lovato was an engineer and Musician. Her mother, Dianna De LA Garza is a former Texas Cowboys cheerleader. Patric was of Neomexicana ancestry while Dianna has an English and Irish ancestry. Demi Lovato has three siblings. Her elder sister is named Dallas. Actress Madison De La Garza is Demi’s younger maternal half sister. Her paternal elder half sister’s name is Amber. Demi and Amber did not meet each other until Demi was 20 years old.
The 30-year-old actress has admitted to having a strained and abusive relationship with her father and she had no interest in building a relationship with him after he divorced her mother.
Demi Lovato was raised in Dallas, Texas. She developed a liking for Music as early as seven years old and started playing guitar and piano. Demi also started learning acting and dancing soon after. Her foray into acting resulted in a lot of bullying and as a result, she had to be homeschooled to get her high school diploma.
First steps in acting career
Demi Lovato bagged her first role in the children’s television series Barnie and Friends in 2002. She then appeared in television series like Prison Break and Just Jordan in 2006-2007. Her big break in acting came with Disney when she bagged the role of aspiring singer Mitchie Torres in the movie Camp Rock. ‘This Is Me’, one of the four songs sung by Demi Lovato in the movie, made it to number nine on the Billboard’s Hot 100 list. This was officially her first entry in the list.
Career
The New Mexico native was working on her debut studio album when she signed a contract with Hollywood Records and started the ‘Demi Live! Warm-up’ tour. Her debut album, Don’t Forget, was produced by Jonas Brothers along with record producer John Fields. Demi co-wrote the songs with Jonas Brothers and Pop Rock. Released in 2008, the album received an overall positive feedback from the critics.
Demi never looked back after that and she has given popular albums like Here We Go Again, Confident, Tell Me You Love Me and Dancing With The Devil… The Art of Starting Over. The lead single Sorry not Sorry from Tell Me You Love Me officially became Demi Lovato’s highest charting single in the USA. She also earned a Grammy Award nomination for Confident. Overall, Demi Lovato has sold over 24 million records in the USA alone.
Demi Lovato also carved a niche for herself in the television and film industry as well. She has acted in movies like Princess Protection Program, Smurfs: The Lost Village and Eurovision Song Contest: The Story of Fire Saga. Lovato’s television career has seen her judge the music reality show X-Factor USA and act in recurring roles in series like Glee and Will and Grace.
Demi Lovato’s Personal Struggles
Lovato has dealt with a lot of personal troubles and mental trauma since a young age. She was bullied as a teenager after she started appearing in various roles and suffered from Bulimia Nervosa. The actress also inflicted harm on herself during this time. Demi Lovato also admitted to using opiates as early as 13 years of age and even got addicted to cocaine when she was 17.
“I couldn’t go 30 minutes to an hour without cocaine and I would bring it on airplanes. I would smuggle it basically and wait until everyone in the first class would go to sleep and I would do it right there,” Demi Lovato told Huffington Post in a 2013 interview.
As a result, she had to get herself in rehab to get rid of the dangerous addictions. Lovato was diagnosed with bipolar disorder during her treatment in the Timberline Knolls facility. Although she seemed to have become sober after the treatment, Demi Lovato later admitted that she wasn’t. She had to get herself enrolled for treatment again as the addictions became so severe that they started affecting her ability to perform. The American celebrity was not able to get completely sober for a long time and continued to use alcohol and marijuana in moderation for a long time.
As a peril of being famous, Demi Lovato’s struggles with mental health and substance addiction received considerable media attention. She tried to help others by publishing a self-help book named Staying Strong: 365 Days a Year that had a collection of her memoirs from the tumultuous period of her life. Lovato also released documentaries like Demi Lovato: Simply Complicated and Demi Lovato: Dancing with the Devil that shed light on her personal struggles.
Demi Lovato Workout
Workout and training has helped Demi Lovato in many different ways than just helping to stay fit. Most notably, it has helped her beat addiction, improve mental health and emotional well-being. Lovato started following a vigorous workout routine that helped her get rid of Bulimia Nervosa. Consistent training and healthy diet made her physically and mentally strong to get rid of the demons within.
The healthy relationship with food and physical activity eventually became central to her lifestyle which has enabled her to lead an overall fulfilling life.
Demi Lovato includes cardio, strength training, mixed martial arts and boxing training in her routine. She trains six days per week to make the most of her time with Sundays being dedicated to rest and recovery. In 2016, Demi Lovato took up Brazilian Jiu-Jitsu training. As of February 2023, she holds the purple belt in the grappling discipline.
While Lovato frequently makes adjustments in her training routine and keeps learning new things, here is a sample of her training week.
Monday – Cardio and Upper Body Strength Training Workout
Cardio
30 minutes run on the treadmill
30 minutes on the rowing machine
Upper Body Strength Training Workout
Tuesday – Full Body Strength Training Workout
Warm-up
30 minutes run on the treadmill
Full Body Strength Training Workout
Alternating Side Lunges – 3 sets of 12 to 15 reps
Burpees – 3 sets of 12 to 15 reps
Lunges Kick Throw – 3 sets of 12 to 15 reps
Walkthrough Push-Ups – 3 sets of 12 to 15 reps
Woodchop Squats – 3 sets of 12 to 15 reps
Crunches – 3 sets of 12 to 15 reps
Squat Jumps – 3 sets of 12 to 15 reps
Battle Ropes – 3 sets of 12 to 15 reps
Wednesday – Boxing Training
Demi Lovato trains Jiu-Jitsu with BJJ Black Belt Tarsis Humphreys. She trains, Boxing, Jiu-Jitsu and MMA on Wednesdays. Her training session apart from actual combat training includes explosive bodyweight and weight training exercises. A typical training circuit on Wednesday looks like this:
Lunge-Kick Combo – 10 reps per side
Curtsy Sidekicks – 10 reps per side
Woodchop Squats – 10 reps per side
Plank Walk Push-Ups – 10 reps
Burpees – 10 reps
Crunches – 25 reps
Repeat the circuit for 3 rounds using 10 lbs dumbbells.
Thursday – Cardio and Lower Body Strength Training
Cardio Training
30 minutes run on the treadmill
30 minutes on the rowing machine
Lower Body Strength Training Workout
Friday – Boxing Training
Demi Lovato returns to combat sports training on Friday and the training circuit in the Friday’s session includes:
Lunge-Kick Combo – 10 reps per side
Curtsy Sidekicks – 10 reps per side
Woodchop Squats – 10 reps per side
Plank Walk Push-Ups – 10 reps
Burpees – 10 reps
Crunches – 25 reps
Repeat the circuit for 3 rounds using 10 lbs dumbbells.
Saturday – Full Body Strength Training
Warm-up
30 minutes on the treadmill
Full Body Strength Training Workout
Alternating Side Lunges – 3 sets of 12 to 15 reps
Burpees – 3 sets of 10 reps
Lunges Kick Throw – 3 sets of 12 to 15 reps
Walk Through Push-Ups – 3 sets of 12 to 15 reps
Woodchop Squats – 3 sets of 12 to 15 reps
Crunches – 3 sets of 12 to 15 reps
Squat Jumps – 3 sets of 12 to 15 reps
Battle Ropes – 3 sets of 12 to 15 reps
Sunday – Rest Day
A vigorous training routine when not coupled with sufficient time for rest and recovery only breaks down the body instead of making it stronger. Therefore it is equally important to give the body rest to let it heal and repair itself. Demi Lovato reserves her Sunday for rest so that she can tackle the next week with renewed vigour.
Demi Lovato Diet
Having suffered from an eating disorder, Demi Lovato understands the importance of having a healthy relationship with food. She stays away from processed foods, sugars and delicacies that only bring empty calories.
Instead of eating two or three large meals, Demi Lovato eats three to four small meals every day. Her diet consists of simple whole foods that are high in nutritional value and low in calories. To keep untimely hunger pangs at bay and maintain energy levels throughout the day, Lovato likes to snack on small portions of healthy protein snacks.
It is not advisable to completely ignore the taste buds as it is equally important to be satisfied with the foods that we eat. Dark chocolate is Demi Lovato’s weakness and she indulges in small portions of it every now and then.
The focus of her diet is on getting sufficient amounts of proteins, fats and carbohydrates to maintain the desired body composition. She also ensures to get in necessary quantities of minerals, vitamins, fibre and other micronutrients.
She gets most of her protein from eggs, ground turkey, chicken and protein shakes while sweet potatoes, oatmeal and brown rice are the main sources of carbohydrates as well as fibre. The healthy fats in her diet mainly come from vegan cheese and green vegetables provide vitamins, fibre and minerals.
A typical day of eating in Demi Lovato’s routine looks like this:
Breakfast
Egg White Pancakes
Oatmeal
Apple Sauce
A Bowl of Fruits
11 AM Lunch
Turkey Lettuce Wrap
Vegan Cheese
Sweet Potatoes
2 PM Lunch
Stir Fry Chicken
Brown Rice
Spinach
Dinner
Ground Turkey Tacos
Vegan Cheese
Spinach
Supplements
Green Juice
Paleo Protein Shakes
To Conclude
Demi Lovato’s struggles with substance abuse and mental health issues were strong enough to destroy her life. However, she refused to bow down and fought back hard. Her story is an inspiring example of the fact that there is always a way to come back stronger and it is not over till it is over.
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