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Full Body Beginner Bodybuilding Plan
by JL
2 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
May 27, 2024 02:59
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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
Day 1
1
Stiff Leg Deadlift
3 Sets
2
Overhead Press (Barbell)
2 Sets
3
Lat Pulldown (Machine)
3 Sets
4
Bicep Curl (Barbell)
2 Sets
5
Calf Press (Leg Press Machine)
2 Sets
Day 2
1
Bench Press (Barbell)
3 Sets
2
Slant Board Situp
2 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
2 Sets
5
Shrugs (Smith Machine)
2 Sets
6
Leg Extension
3 Sets
Day 3
1
Barbell Row
3 Sets
2
Hip Thrust (Machine)
2 Sets
3
Incline Curl (Dumbbell)
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
3 Sets
Day 4
1
Dip (Bodyweight)
2 Sets
2
Hack Squat
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Reverse Fly (Machine)
2 Sets
5
Leg Raise (Captain's Chair)
2 Sets
6
Reverse Wrist Curl (Barbell)
2 Sets
Day 1
1
Stiff Leg Deadlift
3 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown (Machine)
4 Sets
4
Bicep Curl (Barbell)
3 Sets
5
Calf Press (Leg Press Machine)
3 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Slant Board Situp
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Shrugs (Smith Machine)
3 Sets
6
Leg Extension
3 Sets
Day 3
1
Barbell Row
4 Sets
2
Hip Thrust (Machine)
3 Sets
3
Incline Curl (Dumbbell)
3 Sets
4
Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 4
1
Dip (Bodyweight)
3 Sets
2
Hack Squat
3 Sets
3
Chest Fly (Machine)
4 Sets
4
Reverse Fly (Machine)
3 Sets
5
Leg Raise (Captain's Chair)
3 Sets
6
Reverse Wrist Curl (Barbell)
3 Sets
Day 3
1
Barbell Row
4 Sets
2
Hip Thrust (Machine)
3 Sets
3
Incline Curl (Dumbbell)
3 Sets
4
Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 1
1
Stiff Leg Deadlift
3 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown (Machine)
4 Sets
4
Bicep Curl (Barbell)
3 Sets
5
Calf Press (Leg Press Machine)
3 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Slant Board Situp
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Shrugs (Smith Machine)
3 Sets
6
Leg Extension
4 Sets
Day 4
1
Dip (Bodyweight)
3 Sets
2
Hack Squat
4 Sets
3
Chest Fly (Machine)
4 Sets
4
Reverse Fly (Machine)
3 Sets
5
Leg Raise (Captain's Chair)
3 Sets
6
Reverse Wrist Curl (Barbell)
3 Sets
Day 1
1
Stiff Leg Deadlift
3 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown (Machine)
4 Sets
4
Bicep Curl (Barbell)
3 Sets
5
Calf Press (Leg Press Machine)
3 Sets
Day 2
1
Bench Press (Barbell)
4 Sets
2
Slant Board Situp
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Shrugs (Smith Machine)
3 Sets
6
Leg Extension
4 Sets
Day 3
1
Barbell Row
4 Sets
2
Hip Thrust (Machine)
3 Sets
3
Incline Curl (Dumbbell)
3 Sets
4
Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 4
1
Dip (Bodyweight)
3 Sets
2
Hack Squat
4 Sets
3
Chest Fly (Machine)
4 Sets
4
Reverse Fly (Machine)
3 Sets
5
Leg Raise (Captain's Chair)
3 Sets
6
Reverse Wrist Curl (Barbell)
3 Sets
Day 2
1
Bench Press (Barbell)
3 Sets
2
Tricep Pushdown (Cable)
3 Sets
3
Leg Extension
3 Sets
Day 3
1
Barbell Row
3 Sets
2
Incline Curl (Dumbbell)
3 Sets
3
Leg Curl
3 Sets
4
Standing Calf Raise
3 Sets
Day 4
1
Dip (Bodyweight)
3 Sets
2
Hack Squat
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Leg Raise (Captain's Chair)
3 Sets
Day 1
1
Stiff Leg Deadlift
3 Sets
2
Lat Pulldown (Machine)
3 Sets
3
Bicep Curl (Barbell)
3 Sets
4
Calf Press (Leg Press Machine)
3 Sets