The Ultimate Bodybuilding Beginner Full Body Workout Plan

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Bodybuilding Beginner Plan
Below is a basic, bodybuilding-style program including a comprehensive focus on the entire body. Mainly comprised of barbell, dumbbell and body weight moves, machines are mostly omitted for the benefit of those training either at home or in a ill equipped facility.

Program notes

  • Perform the entire routine once per week.
  • The four days of training can be performed however you like. One good example is Monday, Tuesday, Thursday and Friday with Wednesday and the weekends off.
  • Cardio training is of your choice. Just be sure it is performed either on rest days and/or after resistance training.
  • Pay close attention to the rest periods, warm-ups and form. They can make or break a great workout.
  • You should be able to finish each workout in one hour or less.
  • Perform the program for a total of no more than six weeks. Afterwards, either take a few days off from the weights or downshift your intensity for a week.
  • Perform every set to muscular failure using good form.

The Beginner Workout Plan

 

Day 1

Exercise

Warm-up sets

Work sets

Rest between sets (sec)

Incline bench dumbbell press

2 x 12

3 x 6-10

60

Flat bench barbell press

3 x 6-10

60

Wide-grip pull-up

1 x 10

3 x 8-12

60

Two-arm bent-over dumbbell row

1 x 12

3 x 6-10

60

Standing barbell push press

3 x 6-10

60

Standing dumbbell lateral raise

3 x 8-12

60

Hanging leg raise

3 x 15-20

30

 

Day 2

Exercise

Warm-up sets

Work sets

Rest between sets (sec)

Single leg dumbbell calf raise

1 x 12

3 x 8-12

30

Barbell Romanian deadlift

2 x 12

3 x 8-12

60

Barbell front squat

1 x 12

3 x 8-12

60

Walking lunge

3 lengths

60

Barbell curl

1 x 12

3 x 6-10

60

Close-grip barbell bench press

1 x 12

3 x 6-10

60

Floor crunch

3 x 15-20

30

 
Bodybuilding Full Body Plan

Day 3

Exercise

Warm-up sets

Work sets

Rest between sets (sec)

Incline bench barbell press

2 x 12

3 x 8-12

60

Flat bench dumbbell press

3 x 8-12

60

Close-grip pull-up

1 x 10

3 x 10-15

60

Bent-over barbell row

1 x 12

3 x 8-12

60

Standing wide-grip barbell upright row

3 x 8-12

60

Seated Arnold press

3 x 8-12

60

Lying leg raise

3 x 15-20

30

 

Day 4

Exercise

Warm-up sets

Work sets

Rest between sets (sec)

Single leg dumbbell or barbell calf raise

1 x 12

3 x 10-15

30

Dumbbell static lunge

1 x 12

3 x 10-15

60

Barbell back squat

2 x 12

3 x 8-12

60

Dumbbell Romanian deadlift

3 x 10-15

60

Standing dumbbell curl

1 x 12

3 x 8-12

60

Parallel dip

1 x 12

3 x 8-15

60

Incline board crunch

3 x 15-20

30