Bodybuilding Workout Plan: Best Training for Muscle, Get Your Free Fitness Training App

Beginner 3 Day Bodybuilding Split (full body)

  • beginner level

Looking for a bodybuilding workout plan? Find the best training for muscle here - get your free fitness training app. Easy to follow hypertrophy workout for beginners (full body workout bodybuilding). You can train more frequently as a beginner than intermediates 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.

Day 1

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

Lying Oblique Ball Twist
Sets: 3 Reps: 8

Prone Iso Abs Elbow Plank
Sets: 3 Reps: 8

Floor Prone Cobra With Alternating Arms
Sets: 3 Reps: 8

Incline Dumbbell Press
Sets: 3 Reps: 8

Incline Chest Press Machine
Sets: 3 Reps: 8

Pec Deck Fly
Sets: 3 Reps: 10

Standing Cable Lateral Raise
Sets: 3 Reps: 10

Seated Shoulder Press Machine
Sets: 3 Reps: 10

V Bar Tricep Pushdown
Sets: 3 Reps: 10

Tricep Dumbbell Kickback Standing
Sets: 3 Reps: 8

Day 2

Rest day!

Day 3

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

Seated Row Machine
Sets: 3 Reps: 10

Seated Cable Lat Pulldown
Sets: 3 Reps: 10

Seated Cable Lat Pulldown With Narrow Grip
Sets: 3 Reps: 8

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 exercises, you'll be doing the following exercises:

Heel Toe Straight Leg Crunches
Sets: 3 Reps: 8

Double Leg Reverse Crunches With Bent Knee Lying Leg Raises
Sets: 3 Reps: 8

Dumbbell Squat
Sets: 3 Reps: 10

Dumbbell Front Side Lunge Combo
Sets: 3 Reps: 10

Seated Leg Extension
Sets: 3 Reps: 12

Seated Leg Curl Machine
Sets: 3 Reps: 10

Calf Extension Machine
Sets: 3 Reps: 10

Seated Calf Raise
Sets: 3 Reps: 10

Stability Ball Single Leg Hip Thrust With Crossed Leg
Sets: 3 Reps: 8

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout 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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