Beginner Bodybuilding Workout

3 Day Bodybuilding Split (full body)

  • beginner level

Easy to follow hypertrophy program for beginners (full body workout bodybuilding).

Day 1

This daily workout contains 10 activities, you'll be doing the following activities:

Floor prone cobra with alternating arms
Sets: 3 Reps: 8

Prone iso abs elbow plank
Sets: 3 Reps: 8

Standing cable lateral raise
Sets: 3 Reps: 10

Seated shoulder press machine
Sets: 3 Reps: 10

V bar tricep pushdown
Sets: 3 Reps: 10

Pec deck fly
Sets: 3 Reps: 10

Incline dumbbell press
Sets: 3 Reps: 8

Tricep dumbbell kickback standing
Sets: 3 Reps: 8

Lying oblique ball twist
Sets: 3 Reps: 8

Incline chest press machine
Sets: 3 Reps: 8

Day 2

Rest day!

Day 3

This daily workout contains 6 activities, you'll be doing the following activities:

Seated cable lat pulldown
Sets: 3 Reps: 10

Seated cable lat pulldown with narrow grip
Sets: 3 Reps: 8

Seated row machine
Sets: 3 Reps: 10

Standing barbell curl
Sets: 3 Reps: 10

Standing straight bar cable curl
Sets: 3 Reps: 10

Rear delt fly machine
Sets: 3 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 9 activities, you'll be doing the following activities:

Seated leg extension
Sets: 3 Reps: 12

Heel toe straight leg crunches
Sets: 3 Reps: 8

Double leg reverse crunches with bent knee (lying leg raises)
Sets: 3 Reps: 8

Calf extension machine
Sets: 3 Reps: 10

Seated leg curl machine
Sets: 3 Reps: 10

Dumbbell front side lunge combo
Sets: 3 Reps: 10

Stability ball single leg hip thrust with crossed leg
Sets: 3 Reps: 8

Seated calf raise
Sets: 3 Reps: 10

Dumbbell squat
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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