Bodybuilding Workout Plan: Best Training for Muscle
beginner level
Bodybuilding Workout PlanLooking for a beginner 3 day bodybuilding split (full body)? Find the best weight training exercises for muscle here.
Easy-to-follow hypertrophy workout for beginners (full body workout bodybuilding).
You can train more frequently as a beginner than intermediate or advanced trainers. The reason is simple: as you gain experience, you learn to push your muscles harder, causing more damage that takes longer to heal. Beginners, on the other hand, get sore but recover faster because the muscle damage isn't as severe.
Don't be alarmed if the word damage makes you cringe. It's beneficial for a bodybuilder to sustain minimal muscle damage because it encourages the body to recover and slightly overcompensate (grow) in preparation for future workouts. This is what bodybuilding is all about: a constant cycle of one step back, two steps forward, repeated on a weekly basis.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 10 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 8
Rest day!
This daily workout contains 6 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
Rest day!
This daily workout contains 9 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 12
