Contents
- Bodybuilding Program for Beginners
- EXERCISE 1: TREADMILL
- EXERCISE 2: ARM CIRCLES
- EXERCISE 3: LYING CHEST PRESS MACHINE
- EXERCISE 4: PEC DECK FLY
- EXERCISE 5: DUMBBELL LATERAL RAISE
- EXERCISE 6: LEVER SHOULDER PRESS
- EXERCISE 7: LAT PULLDOWN
- EXERCISE 8: SEATED CABLE ROW
- EXERCISE 9: LEG PRESS
- EXERCISE 10: LEG EXTENSION
- EXERCISE 11: LEG CURL
- EXERCISE 12: DUMBBELL CURL
- EXERCISE 13: PUSH-DOWN
- EXERCISE 14: STANDING CALF RAISE
- EXERCISE 15: DEAD BUG
The best workout program is the one you will do consistently and at the most convenient time. If it’s your first day at the gym and you don’t know what to do, a basic bodybuilding program for beginners is probably all you need.
You can have the best workout routine that is tailored for you but if you don’t do it, or you do it inconsistently it really is not all that helpful. These exercises are designed for first-time weight training beginners with no previous training experience. All you want to do is prepare your body for the intensive workouts to come.
Starting a real workout may take an average of 1 maybe 2 months, depending on your physical capacity, until this time, focus on doing the movements in the right form and increase the weights as you get stronger.
The bodybuilding program for beginners is a basic training plan. If you want to customize this program, you can diversify your training plan by entering your membership and then adding exercises according to muscle groups. If you don’t know how to design a bodybuilding program check here
Bodybuilding Program Details
| Level | Basic Bodybuilding Program for Beginners |
| Intensity | If you are doing resistance training for the first time, the volume and intensity are kept low, the priority is to aim to do the exercises right. |
| Goal | Strength and building muscle mass |
| Duration | 2-3 Weeks |
| Frequency | at least 2-3 times a week |
| Workout Type | Full Body |
| Set and Reps | 2-3 sets per exercise / 8-10 repetitions per set |
- Start slowly: If you are a beginner in gym you must start out slow. Start with a light weight and gradually build up to heavy.
- Warm-up: Spend some 10–15 minutes warming up your body so that you have a good blood flow before your workout.
- Form: Do the exercise in the right postures and don’t be afraid to ask the trainer.
- Stretch: Stretching after your workouts should help to improve the blood flow to your contracted muscles and may help reduce your soreness.
Perform this workout with low weights 2-3 times a week for 2 weeks, then change your program by choosing free weights. (for example, replace the chest press machine exercise with the bench press – replace the shoulder press machine exercise with the barbell shoulder press.)
Muscles Worked in a Basic Bodybuilding Program
Bodybuilding Program for Beginners
Before starting the training, warm-up exercises should be done for 10-15 minutes. (arm circles, treadmill, bike)
EXERCISE 1: TREADMILL
Warm up your body overall by running for 8-10 minutes
EXERCISE 2: ARM CIRCLES
Sets and reps: 3 x 10-15 (Dynamic warm-up)
Muscles: Shoulder, Traps, Chest
Rest: 30-45 seconds
EXERCISE 3: LYING CHEST PRESS MACHINE
Sets and reps: 2 x 8
Muscles: Chest
Rest: 45-60 seconds
EXERCISE 4: PEC DECK FLY
Sets and reps: 2 x 10
Muscles: Chest
Rest: 45-60 seconds
EXERCISE 5: DUMBBELL LATERAL RAISE
Sets and reps: 2 x 10
Muscles: Shoulder
Rest: 45-60 seconds
EXERCISE 6: LEVER SHOULDER PRESS
Sets and reps: 2 x 8
Muscles: Shoulder
Rest: 45-60 seconds
EXERCISE 7: LAT PULLDOWN
Sets and reps: 2 x 10
Muscles: Back
Rest: 45-60 seconds
EXERCISE 8: SEATED CABLE ROW
Sets and reps: 2 x 8
Muscles: Back
Rest: 45-60 seconds
EXERCISE 9: LEG PRESS
Sets and reps: 2 x 8
Muscles: Quadriceps
Rest: 45-60 seconds
EXERCISE 10: LEG EXTENSION
Sets and reps: 2 x 8
Muscles: Quadriceps
Rest: 45-60 seconds
EXERCISE 11: LEG CURL
Sets and reps: 2 x 10
Muscles: Hamstring
Rest: 45-60 seconds
EXERCISE 12: DUMBBELL CURL
Sets and reps: 3 x 8
Muscles: Biceps
Rest: 45-60 seconds
EXERCISE 13: PUSH-DOWN
Sets and reps: 3 x 8
Muscles: Triceps
Rest: 45-60 seconds
EXERCISE 14: STANDING CALF RAISE
Sets and Reps: 3 x 8
Muscles: Calves
Rest: 45-60 seconds
EXERCISE 15: DEAD BUG
Sets and reps: 3 x 10
Muscles: Core
Rest: 45 seconds
How to Start BodyBuilding Program
Starting an exercise program for your very first time? Learn the do’s and don’ts here.
1. DON’T wait for the “perfect” time to start. There will never be a perfect time. Learn a few of the basics and start as soon as you can. Putting it off is a great way to have nothing change.
2. DO take it slow when you begin. Rushing into an intensive training program when you are just starting out is sure to be overwhelming. You’ll have a much greater chance of sticking with it if you work into it gradually.
3. DON’T change everything all at once. Think of how traumatic it would be if you suddenly went from relative inactivity and poor eating to a high-powered program and a strict diet. I would recommend you start with an exercise program. Keep at it for 2-3 weeks consistently then think about gradually modifying your nutritional habits.
4. DO make a committment to exercise. One of the keys to establishing exercise as a habit is to make a committment to it. If you go in with the attitude that you’ll do it when it’s convenient or when you feel like it, your chances of sticking to your exercise program decrease.
5. DON’T expect infomercial-level results. I’m not going to tell you won’t see great results – you will. Just don’t expect it to happen in 2 weeks.
6. DO learn as much as you can about training and exercise. Knowledge is very important. If you don’t know what to do, take a little time and learn first. The rewards will be huge!
7. DON’T assume you must exercise 2 hours a day to see results. You don’t have to exercise nearly that long. You can see results with as little as 30 to 40 minutes done 3 times per week.
8. DON’T work your muscles to absolute failure when you begin weight training. You will most likely make yourself so sore, you won’t want to training anymore. Take it fairly easy for the first few session then gradually increase your intensity.
9. DO tell other people your goals. One of the best ways to ensure you keep your promise to exercise is to tell your friends and family what you’re doing. This way, you make yourself accountable to people other than just yourself.
10. DO stretch and warm-up. Stretching during and after your workouts promotes flexibility. Warming up prepares your muscles for more strenuous work to come.
If you are thinking about starting an exercise program or have just started one, these tips should help keep you on the right track.
If you know someone who is considering starting an exercise program, please forward this article along to them. Many people don’t start a program because they simply don’t know where to begin. By passing along this information to them, you may be giving them the best gift of all: better health and fitness.
Bodybuilding program for intermediate
Bodybuilding Program For Beginners pdf
