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Full Body Beginner Bodybuilding Plan

by JL
4 athletes joined

Program Description

Beginner's Breakout Plan: Targets Every Muscle Group with Gradual Progression This regimen is tailored to introduce beginners to a bodybuilding-style routine, gradually increasing intensity each week. Maintain manageable weights to achieve 12-16 reps per set. Push close to failure (1-2 reps left) on the final set of each exercise to gauge appropriate weights. Rest adequately between sets, typically 1-2 minutes for most exercises.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 29, 2024 08:56
  • Last Edited
    Jun 18, 2025 12:13

Summary

Kickstart your fitness journey with this comprehensive 6-week Full Body Beginner Bodybuilding Plan. Designed for four days a week, this program focuses on building strength and muscle across all major muscle groups using a variety of equipment in a full gym setting. Each session is packed with fundamental exercises like the Bench Press, Stiff Leg Deadlift, and Overhead Press, ensuring you develop a solid foundation. Whether you're new to lifting or looking to refine your technique, this plan will guide you every step of the way to achieve your bodybuilding goals.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Machine)
2
-
4
Bicep Curl (Barbell)
2
-
5
Calf Press (Leg Press Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Machine)
3
-
4
Bicep Curl (Barbell)
2
-
5
Calf Press (Leg Press Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown (Machine)
4
-
4
Bicep Curl (Barbell)
3
-
5
Calf Press (Leg Press Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown (Machine)
4
-
4
Bicep Curl (Barbell)
3
-
5
Calf Press (Leg Press Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Overhead Press (Barbell)
3
-
3
Lat Pulldown (Machine)
4
-
4
Bicep Curl (Barbell)
3
-
5
Calf Press (Leg Press Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Lat Pulldown (Machine)
3
-
3
Bicep Curl (Barbell)
3
-
4
Calf Press (Leg Press Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Slant Board Situp
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Shrugs (Smith Machine)
2
-
6
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Slant Board Situp
2
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
2
-
5
Shrugs (Smith Machine)
2
-
6
Leg Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Slant Board Situp
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Shrugs (Smith Machine)
3
-
6
Leg Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Slant Board Situp
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Shrugs (Smith Machine)
3
-
6
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Slant Board Situp
3
-
3
Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Shrugs (Smith Machine)
3
-
6
Leg Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Hip Thrust (Machine)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Hip Thrust (Machine)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Hip Thrust (Machine)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Hip Thrust (Machine)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Hip Thrust (Machine)
3
-
3
Incline Curl (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Incline Curl (Dumbbell)
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Hack Squat
2
-
3
Chest Fly (Machine)
2
-
4
Reverse Fly (Machine)
2
-
5
Leg Raise (Captain's Chair)
2
-
6
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Hack Squat
3
-
3
Chest Fly (Machine)
3
-
4
Reverse Fly (Machine)
2
-
5
Leg Raise (Captain's Chair)
2
-
6
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Hack Squat
3
-
3
Chest Fly (Machine)
4
-
4
Reverse Fly (Machine)
3
-
5
Leg Raise (Captain's Chair)
3
-
6
Reverse Wrist Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Hack Squat
4
-
3
Chest Fly (Machine)
4
-
4
Reverse Fly (Machine)
3
-
5
Leg Raise (Captain's Chair)
3
-
6
Reverse Wrist Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Hack Squat
4
-
3
Chest Fly (Machine)
4
-
4
Reverse Fly (Machine)
3
-
5
Leg Raise (Captain's Chair)
3
-
6
Reverse Wrist Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Hack Squat
3
-
3
Chest Fly (Machine)
3
-
4
Leg Raise (Captain's Chair)
3
-
Week 1
1 / 6 Weeks
Day 1
1
Stiff Leg Deadlift
2 Sets
-
2
Overhead Press (Barbell)
2 Sets
-
3
Lat Pulldown (Machine)
2 Sets
-
4
Bicep Curl (Barbell)
2 Sets
-
5
Calf Press (Leg Press Machine)
2 Sets
-
Day 2
1
Bench Press (Barbell)
2 Sets
-
2
Slant Board Situp
2 Sets
-
3
Tricep Pushdown (Cable)
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
5
Shrugs (Smith Machine)
2 Sets
-
6
Leg Extension
2 Sets
-
Day 3
1
Barbell Row
2 Sets
-
2
Hip Thrust (Machine)
2 Sets
-
3
Incline Curl (Dumbbell)
2 Sets
-
4
Leg Curl
2 Sets
-
5
Standing Calf Raise
2 Sets
-
Day 4
1
Dip (Bodyweight)
2 Sets
-
2
Hack Squat
2 Sets
-
3
Chest Fly (Machine)
2 Sets
-
4
Reverse Fly (Machine)
2 Sets
-
5
Leg Raise (Captain's Chair)
2 Sets
-
6
Reverse Wrist Curl (Barbell)
2 Sets
-