Beginner’s Workout Programs

If you have decided to become a bodybuilder whether you want to compete or want to get in your best shape possible, first thing you must understand is that there is no shortcut to build well developed sculpted body what most of us yearn for. You cannot tiptoe your way out of workout, the process is the same – you need to be committed, consistent hard work and give your 100 percent effort for every workout you perform. What counts is how far you are able to take it, not how fast. Some individuals will be able to build their muscles faster and some might take little longer or slower because it depends on number of factors such as genetics, body type and their motivation level and energy they are able to induce in their training.

Beginner’s – Work Out program

If you are starting out for the first time, I would recommend; start working out one body part per day (ex: – Monday – Chest, Tuesday – Legs, Wednesday – Arms, Thursday – Shoulders & Friday – Back) basic compound and isolation exercises with light weights and increase the weights gradually, continue this for two or three weeks or little longer depending upon the age, because older you are, you need to allow your body to get used to resistance weight training.

You can start with full body workout, which is three days a week and you can take day off every other day or work out 2 body parts everyday for six days a week with one rest day. Many old school bodybuilders had success and had built great physique using 3 day full body workout method including great Ronnie Coleman.

The way I see it “Every newbie who joins the gym to build muscle is all excited, motivated and very eager to try all the weights no matter what you tell them and they would definitely want to come every day” and the last thing they want to hear is working out 3 days and taking 4 days off. This may not be true in all the cases, but it is, in the majority of the cases especially with young crowd. I used to be one of latter case.

You may try and choose either one of the following training programs and incorporate what works best in your workout schedule.

Pointers: –

• Always do some stretching before starting your exercise. Especially stretch the areas which are going to be involved.
• Warm up and get some blood flowing into those muscles. Let the first set be a warm up set followed by 3 or 4 working set.
• If you do not want to lose your pump during workout, keep your rest periods between sets down to minute or less.
• Strict Form is very essential. By adhering to this you will work the intended muscle group very effectively. Don’t use momentum & bad form. It is not only ineffective, but you would be risking injury
• Always breathe out when you push / lift the weight and breathe in as you bring the weight back down
• Drink plenty of water and always have a well balanced meals (Macro and Micro Nutrients) along with Supplements, eat 6 to 7 small meals a day.
• Rest is important (Muscles grow when your body is resting). Sleep for at least 8 hours

Workout Program – 1

3 Day Full body Workout

Monday – Day 1
	Sets
Squats	4	10-12 Reps
Bench Press	4	8-12 Reps
Bent over Barbell Rows	4	8-12 Reps
Barbell Curl	4	8-12 Reps
Skull Crushers with Dumbbell or EZ bar	4	8-12 Reps
Standing Calf Raises	4	12-15 Reps

 

Tuesday – Rest Day

 

Wednesday– Day 2
	Sets
Dead lifts	3-4	6-8 Reps
Incline Dumbbell Bench Press	4	8-12 Reps
Chin ups / Pull Ups	4	6-8* Reps
Lateral Raises	4	8-12 Reps
Seated Incline Bicep Curl	4	8-12 Reps
Forearm curl	4	12-15 Reps
Abs – Sit ups (Different Variation)	4	15-25 Reps

*Pull ups – Do as many as you can at a time until you reach a total of 25 to 30 reps

 

Thursday – Rest Day / Perform cardio exercise – 20 to 30 minutes

 

Friday – Day 3
	Sets
Hack Squat / Leg Press	4	12-15 Reps
One Arm Dumbbell Row	4	8-12 Reps
Dips	4	10-12 Reps
Military Press	4	8-12 Reps
Triceps Rope Pull Down	4	8-12 Reps
Seated Calf Raises	4	12-15 Reps
Abs – Leg Raises	4	15-20 Reps

 

Saturday – Rest Day / Perform cardio exercise – 20 to 30 minutes

Sunday – Rest Day

 

Workout Program – 2

 

6 days Workout – Two body parts per day

Monday – Day 1
Body part – Chest & Back	Sets	Repetitions
Dumbbell Bench Press	4	8-12
Dumbbell Incline Press	4	8-12
Dumbbell Pullover	4	8-12
Dead Lifts	3	6-8
Chin ups / Pull Ups	4	6-8*
Bent over Barbell Rows	4	8-12
Abs –Sit ups (different variation)	4	15-20

*Pull ups – Do as many as you can at a time until you reach a total of 25 to 30 reps

 

Tuesday -Day 2
Body part – Shoulders & Arms	Sets	Repetitions
Barbell Shoulder Press	4	8-12
Lateral Raise	4	8-12
Front Lateral Raise	4	8-12
Barbell Curls	4	8-12
Incline Bicep curls	4	8-12
Triceps Rope Pull down	4	8-12
Skull Crushers with Dumbbell or EZ bar	4	8-12
Forearm Curl	4	12-15

After Workout: – Perform cardio exercise – 10 to 15 minutes

 

Wednesday- Day 3
Body part – Legs	Sets	Repetitions
Squats	4	10-12
Semi Stiff Dead lifts	3	8-10
Leg Extensions	4	10-12
Leg Curls	4	10-12
Lunges	4	10-12
Standing Calf Raises	4	12-15
Abs – Leg Raises	4	15-20

 

Thursday -Day 4
Body part – Chest & Back	Sets	Repetitions
Bench Press	4	8-12
Incline Press	4	8-12
Decline Press	4	8-12
Dead Lifts	3	6-8
Chin ups / Pull Ups	4	6-8*
Seated Rows	4	8-12
One Arm Dumbbell Row	4	8-12

*Pull ups – Do as many as you can at a time until you reach a total of 25 to 30 reps

 

Friday -Day 5
Body part – Shoulders & Arms	Sets	Repetitions
Dumbbell Press	4	8-12
Dumbbell or Barbell Shrugs	4	8-12
Barbell Curls	4	8-12
Hammer curls	4	8-12
Triceps Rope Pull down	4	8-12
Standing Triceps Extension Dumbbell or EZ bar	4	8-12
Forearm Curl	4	12-15

After Workout: – Perform cardio exercise – 10 to 15 minutes

 

Saturday –Day 6
Body part – Legs	Sets	Repetitions
Hack Squats / Leg Press	4	10-12
Semi Stiff Dead lifts	3	8-10
Leg Extensions	4	10-12
Leg Curls	4	10-12
Seating Calf Raises	4	12-15
Abs – Exercise of your choice	4	15-20

Sunday -Rest Day