Bodybuilding Program For Beginners

August 25, 2022 / Workout
Bodybuilding Program For Beginners

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

Chest
Shoulder
Latissimus Dorsi
Quadriceps
Hamstring
Calves
Biceps
Triceps
Traps
Forearm
Glutes
Abdominis
Obliques
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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

Treadmill

Warm up your body overall by running for 8-10 minutes

EXERCISE 2: ARM CIRCLES

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

Lying Chest Press Machine

Sets and reps: 2 x 8
Muscles: Chest
Rest: 45-60 seconds

EXERCISE 4: PEC DECK FLY

Pec Deck Fly

Sets and reps: 2 x 10
Muscles:
Chest
Rest:
45-60 seconds

EXERCISE 5: DUMBBELL LATERAL RAISE

Dumbbell Lateral Raise

Sets and reps: 2 x 10
Muscles
: Shoulder
Rest: 45-60 seconds

EXERCISE 6: LEVER SHOULDER PRESS

Lever Shoulder Press

Sets and reps: 2 x 8
Muscles:
Shoulder
Rest: 45-60 seconds

EXERCISE 7: LAT PULLDOWN

Lat Pulldown

Sets and reps: 2 x 10
Muscles:
Back
Rest:
45-60 seconds

EXERCISE 8: SEATED CABLE ROW

Seated Cable Row

Sets and reps: 2 x 8
Muscles:
Back
Rest: 45-60 seconds

EXERCISE 9: LEG PRESS

leg press

Sets and reps: 2 x 8
Muscles:
Quadriceps
Rest: 45-60 seconds

EXERCISE 10: LEG EXTENSION

LEG EXTENSION

Sets and reps: 2 x 8
Muscles:
Quadriceps
Rest: 45-60 seconds

EXERCISE 11: LEG CURL

Leg Curl

Sets and reps: 2 x 10
Muscles:
Hamstring
Rest: 45-60 seconds

EXERCISE 12: DUMBBELL CURL

Dumbbell Curl

Sets and reps: 3 x 8
Muscles:
Biceps
Rest: 45-60 seconds

EXERCISE 13: PUSH-DOWN

Pushdown

Sets and reps: 3 x 8
Muscles:
Triceps
Rest: 45-60 seconds

EXERCISE 14: STANDING CALF RAISE

Standing Calf Raise

Sets and Reps: 3 x 8
Muscles:
Calves
Rest: 45-60 seconds

EXERCISE 15: DEAD BUG

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