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.

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

10.3%

Abs

9.9%

Triceps

9.5%

Chest

8.9%

Glutes

7.5%

Quadriceps

6.8%

Front Delts

6.7%

Lats

6.5%

Calves

5.9%

Upper Back

5.9%

Biceps

5.7%

Middle Delts

4.7%

Forearms

3.5%

Lower Back

3.2%

Rear Delts

2.8%

Neck

2.3%

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4.8 Stars with 10, 000+ Ratings

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

Stiff Leg Deadlift

Overhead Press (Barbell)

Lat Pulldown (Machine)

Bicep Curl (Barbell)

Calf Press (Leg Press Machine)

Day 1

Stiff Leg Deadlift

Overhead Press (Barbell)

Lat Pulldown (Machine)

Bicep Curl (Barbell)

Calf Press (Leg Press Machine)

Day 1

Stiff Leg Deadlift

Overhead Press (Barbell)

Lat Pulldown (Machine)

Bicep Curl (Barbell)

Calf Press (Leg Press Machine)

Day 1

Stiff Leg Deadlift

Overhead Press (Barbell)

Lat Pulldown (Machine)

Bicep Curl (Barbell)

Calf Press (Leg Press Machine)

Day 1

Stiff Leg Deadlift

Overhead Press (Barbell)

Lat Pulldown (Machine)

Bicep Curl (Barbell)

Calf Press (Leg Press Machine)

Day 1

Stiff Leg Deadlift

Lat Pulldown (Machine)

Bicep Curl (Barbell)

Calf Press (Leg Press Machine)

Day 2

Bench Press (Barbell)

Slant Board Situp

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Shrugs (Smith Machine)

Leg Extension

Day 2

Bench Press (Barbell)

Slant Board Situp

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Shrugs (Smith Machine)

Leg Extension

Day 2

Bench Press (Barbell)

Slant Board Situp

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Shrugs (Smith Machine)

Leg Extension

Day 2

Bench Press (Barbell)

Slant Board Situp

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Shrugs (Smith Machine)

Leg Extension

Day 2

Bench Press (Barbell)

Slant Board Situp

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Shrugs (Smith Machine)

Leg Extension

Day 2

Bench Press (Barbell)

Tricep Pushdown (Cable)

Leg Extension

Day 3

Barbell Row

Hip Thrust (Machine)

Incline Curl (Dumbbell)

Leg Curl

Standing Calf Raise

Day 3

Barbell Row

Hip Thrust (Machine)

Incline Curl (Dumbbell)

Leg Curl

Standing Calf Raise

Day 3

Barbell Row

Hip Thrust (Machine)

Incline Curl (Dumbbell)

Leg Curl

Standing Calf Raise

Day 3

Barbell Row

Hip Thrust (Machine)

Incline Curl (Dumbbell)

Leg Curl

Standing Calf Raise

Day 3

Barbell Row

Hip Thrust (Machine)

Incline Curl (Dumbbell)

Leg Curl

Standing Calf Raise

Day 3

Barbell Row

Incline Curl (Dumbbell)

Leg Curl

Standing Calf Raise

Day 4

Dip (Bodyweight)

Hack Squat

Chest Fly (Machine)

Reverse Fly (Machine)

Leg Raise (Captain's Chair)

Reverse Wrist Curl (Barbell)

Day 4

Dip (Bodyweight)

Hack Squat

Chest Fly (Machine)

Reverse Fly (Machine)

Leg Raise (Captain's Chair)

Reverse Wrist Curl (Barbell)

Day 4

Dip (Bodyweight)

Hack Squat

Chest Fly (Machine)

Reverse Fly (Machine)

Leg Raise (Captain's Chair)

Reverse Wrist Curl (Barbell)

Day 4

Dip (Bodyweight)

Hack Squat

Chest Fly (Machine)

Reverse Fly (Machine)

Leg Raise (Captain's Chair)

Reverse Wrist Curl (Barbell)

Day 4

Dip (Bodyweight)

Hack Squat

Chest Fly (Machine)

Reverse Fly (Machine)

Leg Raise (Captain's Chair)

Reverse Wrist Curl (Barbell)

Day 4

Dip (Bodyweight)

Hack Squat

Chest Fly (Machine)

Leg Raise (Captain's Chair)

Day 1

Stiff Leg Deadlift

2 Sets

Overhead Press (Barbell)

2 Sets

Lat Pulldown (Machine)

2 Sets

Bicep Curl (Barbell)

2 Sets

Calf Press (Leg Press Machine)

2 Sets

Day 2

Bench Press (Barbell)

2 Sets

Slant Board Situp

2 Sets

Tricep Pushdown (Cable)

2 Sets

Lateral Raise (Dumbbell)

2 Sets

Shrugs (Smith Machine)

2 Sets

Leg Extension

2 Sets

Day 3

Barbell Row

2 Sets

Hip Thrust (Machine)

2 Sets

Incline Curl (Dumbbell)

2 Sets

Leg Curl

2 Sets

Standing Calf Raise

2 Sets

Day 4

Dip (Bodyweight)

2 Sets

Hack Squat

2 Sets

Chest Fly (Machine)

2 Sets

Reverse Fly (Machine)

2 Sets

Leg Raise (Captain's Chair)

2 Sets

Reverse Wrist Curl (Barbell)

2 Sets