Full Body Beginner Bodybuilding Plan

by JL

3 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 19, 2024 11:24

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