This is a 4-Days per Week Basic Bodybuilding Program for Beginners that want to get JACKED! It is a great place to start if you want to build muscle mass and pack on size! Just remember, to get bigger you have to eat BIG too. But don’t worry, we can help with that too!
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This Beginner Bodybuilding Program is pretty simple…just follow the workouts, trying to add weight to all your exercises every week. And the stronger you get, the bigger you will get. It’s that simple!
So, if you want to continuously build muscle mass while progressing at your own pace, then this Basic Bodybuilding Program for Beginners is for you!
Bodybuilding Program Details
First, for every exercise, warm-up to a good working weight that will allow you to stay within the given rep range for every set. Then begin your working sets; either sticking with that weight or adding 5-10 pound each set until you can no longer stay within the given rep range.
For example, if you are doing squats and your given rep range is 5-10 reps, start with a weight you can do for 10-12 reps. Do your first set of 10, then either stick to that weight for all your sets or move up 10 pounds every set. When you get to a weight where 5 reps is hard, then either stick to that weight or move back down in weight until all your sets are complete. And every week try to go heavier and heavier.
The same principle applies to all accessory exercises.
If you want, you can also add some cardio or conditioning in, after all your accessory work. Then make sure to do some Mobility Work to prevent injury and help with recovery. You can also click here to find out what a personal trainer would do in terms of recovery and injury prevention.
IMPORTANT: Recovery is the most important thing! Learn why >>
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Weekly Bodybuilding Workout Schedule
- Day 1 – Leg Workout
- Day 2 – Chest and Triceps Workout
- Day 3 – Rest & Recover
- Day 4 – Back and Biceps Workout
- Day 5 – Shoulder Workout
- Day 6 – Rest & Recover
- Day 7 – Rest & Recover
*This weekly Schedule can vary as needed but is best in this form. Try to have at least 1 rest day after 1-2 training days in a row.
Bodybuilding Program Workouts
Workout 1 – Legs
Squat 5 x 5-10 + AMRAP
Leg Press 5-10 x 10-15
Leg Curls 5 x 10-15
Walking Lunges 4 x 20 steps
Planks 3 x 60 sec.
AMRAP = As Many Reps As Possible (use the same working weight as your previous set). You can also do a Drop Set for this where you do almost as many reps as possible with one weight, then drop some of the weight off an immediately do another AMRAP, repeating this as many times as you wish.
Workout 2 – Chest and Triceps
Bench Press 5 x 5-10 + AMRAP
Incline Bench Press or Closegrip Bench Press 5 x 5-10
Dumbbell Press or Incline Dumbbell Press 5-10 x 10-15
Press Downs 5-10 x 10-15
Face Pulls 5-10 x 10-15
Weighted Crunches or Hanging Leg Raises 5-10 x 10-15
Workout 3 – Back and Biceps
“-“ = As many sets as it takes to get 30-50 total reps.
Pull-Ups – x 30-50
Deadlift 5 x 5 + AMRAP
Dumbbell Rows 5 x 8-10
Lat Pull-Downs 5-10 x 10-15
Dumbbell Curls 4 x 10-15
Hammer Curls 4 x 10-15
Side Planks 3 x 30-45 sec. each
Workout 4 – Shoulders
Dumbbell Military Press 5 x 10-15
Reverse Flyes 5 x 10-15
Lateral Raises 5 x 10-15
Rotator Cuff Work 4 x 15-25
Weighted Crunches or Hanging Leg Raises 5-10 x 10-15
This is the end of our 4-days per week Basic Bodybuilding Program for Beginners.