Open Bodybuilding represents the pinnacle of muscle mass, strength, and symmetry. It’s the division where legends are made — from Arnold to Ronnie to Big Ramy — where every muscle fiber is pushed to its absolute limit.
At FlexCore.club, we bring you a professional-grade program designed to help you pack on mass, sculpt extreme definition, and master the art of commanding the stage.
💥 The Vision of Open Bodybuilding
Open bodybuilding isn’t just about being huge — it’s about combining:
- Extreme muscle mass
- Sharp definition and conditioning
- Fullness, balance, and proportion
- Unshakable stage presence and posing power
Your mission: build a complete, dense, and detailed physique from head to toe.
🏋️♂️ 1. Training Program: Power Meets Precision
In open bodybuilding, you train heavy and smart. Every workout should combine progressive overload, volume, and intensity techniques (dropsets, supersets, rest-pause sets).
🔸 Weekly Split
| Day | Muscle Group | Focus |
|---|---|---|
| Monday | Chest + Triceps | Upper body density |
| Tuesday | Back + Rear Delts | Width & thickness |
| Wednesday | Legs (Quads + Hams) | Power foundation |
| Thursday | Shoulders + Traps | Roundness and height |
| Friday | Arms | Peak and fullness |
| Saturday | Posing + Cardio | Conditioning & presentation |
| Sunday | Rest | Full recovery & mobility |
🏋️ Advanced Workout Plan
Chest + Triceps
- Barbell Bench Press – 5×6–8
- Incline Dumbbell Press – 4×8–10
- Cable Crossover – 3×15
- Weighted Dips – 3×10
- Close-Grip Bench Press – 3×10
- Rope Pushdowns – 3×12
Back + Rear Delts
- Deadlift – 4×6
- Bent-Over Barbell Row – 4×10
- Lat Pulldown (wide grip) – 3×12
- T-Bar Row – 3×10
- Face Pulls – 4×15
- Rear Delt Machine Fly – 3×15
Legs
- Squats – 5×8
- Leg Press – 4×12
- Romanian Deadlift – 4×10
- Walking Lunges – 3×20
- Leg Curls – 3×15
- Standing Calf Raise – 4×20
Shoulders + Traps
- Seated Military Press – 4×8
- Dumbbell Lateral Raise – 4×12
- Front Raise (Barbell or Plate) – 3×10
- Reverse Pec Deck – 4×15
- Barbell Shrugs – 4×15
Arms
- Barbell Curl – 4×10
- Preacher Curl – 3×12
- Hammer Curl – 3×12
- Skull Crushers – 3×10
- Rope Overhead Extension – 3×12
- Reverse Curl – 3×15
🥗 2. Nutrition Plan for Open Bodybuilding
When you’re chasing massive growth, nutrition is your engine. The goal is to eat clean, large, and consistent — fueling recovery and growth without excess fat.
🔸 Sample Daily Diet
| Meal | Food | Notes |
|---|---|---|
| Meal 1 | 8 Egg Whites + 2 Whole Eggs + Oats + Banana | Fast digesting morning fuel |
| Meal 2 | Chicken Breast + White Rice + Olive Oil | Lean growth meal |
| Meal 3 | Whey Protein + Peanut Butter + Rice Cakes | Quick anabolic snack |
| Meal 4 | Lean Beef + Sweet Potato + Broccoli | Heavy mid-day fuel |
| Meal 5 | Salmon + Brown Rice + Green Veggies | Omega-rich recovery meal |
| Meal 6 | Casein Protein + Almonds | Nighttime anti-catabolic meal |
🔸 Key Nutrition Strategy
- Protein: 1.5–1.8g per pound of bodyweight
- Carbs: 2–3g per pound depending on goals
- Fats: 20–25% of total calories
- Water: Minimum 6–8 liters daily
- Supplements: Whey, Creatine, EAAs/BCAAs, Glutamine, Omega-3, Multivitamins
🕺 3. Posing Routine: Power and Command
Open Bodybuilding posing is about dominance, control, and presence. You’re not just showing size — you’re showing complete muscular control.
🔸 Mandatory Open Bodybuilding Poses
- Front Double Biceps
- Front Lat Spread
- Side Chest
- Back Double Biceps
- Back Lat Spread
- Side Triceps
- Abs & Thigh
- Most Muscular
🔸 Posing Practice Routine
- 30 minutes posing, 5–6 times per week
- Focus on tightening midsection even under fatigue
- Hold each pose for 10–20 seconds
- Work under bright light or camera to mimic stage feel
- Perfect transitions — no stiffness or rush
💡 Remember: Size wins attention, but presentation wins titles.
🔥 4. Peak Week and Stage Prep Tips
- Gradually reduce carbs and sodium 5–6 days out.
- Start carb-loading 1–2 days before show day.
- Keep water intake consistent until 24 hours pre-stage.
- Apply multiple tanning coats evenly for sharper definition.
- Rehearse full posing routine daily under fatigue.
⚡ Final Words from FlexCore.club
Open Bodybuilding demands total commitment — in the gym, kitchen, and mindset. It’s a war of patience and precision where every detail matters.
Train like a machine. Eat like an athlete. Pose like a champion.
💬 “Mass without proportion is meaningless. Build size with shape — FlexCore.club”
