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Starter Bodybuilding Minimalist program
by Ethan MacLean
153 athletes joined
Program Description
Build muscle and strength with this full body 3 days a week beginner to novice bodybuilding program. Workout Weekly Schedule: Day 1 Full Body Workout Day 2 Rest Day 3 Full Body Workout Day 4 Rest Day 5 Full Body Workout Day 6 Rest Day 7 Rest Consistency: Stay consistent, try not to skip workouts. How to Progress: Either add weight every session, or if you can't without getting out of the rep range then add reps instead of weight, progress and get stronger over time. For Example: On a 2x4-6, 6-10 Week 1 Bench press 1x4 135lb 1x6 125lb Week 2 Bench press 1x6 135lb 1x8 125lb Week 3 Bench press 1x4 145lb 1x6 140lb Week 4 Bench press 1x5 150lb 1x8 140lb Week 5 Bench press 1x6 150lb 1x10 135lb Week 6 Bench press 1x4 165lb 1x6 155lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Jan 06, 2024 05:54
Last Edited
Jun 22, 2024 12:30
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Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Overhead Extension (Dumbbell)
2 Sets
12-15 Reps
6
Concentration Curl
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
2 Sets
6-10 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Pull-Up (Weighted)
2 Sets
6-10 Reps
4
Leg Press
2 Sets
8-12 Reps
5
Chest Fly (Machine)
2 Sets
12-15 Reps
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
2 Sets
6-10 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Pull-Up (Weighted)
2 Sets
6-10 Reps
4
Leg Press
2 Sets
8-12 Reps
5
Chest Fly (Machine)
2 Sets
12-15 Reps
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Overhead Extension (Dumbbell)
2 Sets
12-15 Reps
6
Concentration Curl
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
2 Sets
6-10 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Pull-Up (Weighted)
2 Sets
6-10 Reps
4
Leg Press
2 Sets
8-12 Reps
5
Chest Fly (Machine)
2 Sets
12-15 Reps
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Overhead Extension (Dumbbell)
2 Sets
12-15 Reps
6
Concentration Curl
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
2 Sets
6-10 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Pull-Up (Weighted)
2 Sets
6-10 Reps
4
Leg Press
2 Sets
8-12 Reps
5
Chest Fly (Machine)
2 Sets
12-15 Reps
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Overhead Extension (Dumbbell)
2 Sets
12-15 Reps
6
Concentration Curl
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
2 Sets
6-10 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Pull-Up (Weighted)
2 Sets
6-10 Reps
4
Leg Press
2 Sets
8-12 Reps
5
Chest Fly (Machine)
2 Sets
12-15 Reps
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Overhead Extension (Dumbbell)
2 Sets
12-15 Reps
6
Concentration Curl
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
2 Sets
6-10 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Pull-Up (Weighted)
2 Sets
6-10 Reps
4
Leg Press
2 Sets
8-12 Reps
5
Chest Fly (Machine)
2 Sets
12-15 Reps
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Overhead Extension (Dumbbell)
2 Sets
12-15 Reps
6
Concentration Curl
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
2 Sets
6-10 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Pull-Up (Weighted)
2 Sets
6-10 Reps
4
Leg Press
2 Sets
8-12 Reps
5
Chest Fly (Machine)
2 Sets
12-15 Reps
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Overhead Extension (Dumbbell)
2 Sets
12-15 Reps
6
Concentration Curl
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
2 Sets
6-10 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Pull-Up (Weighted)
2 Sets
6-10 Reps
4
Leg Press
2 Sets
8-12 Reps
5
Chest Fly (Machine)
2 Sets
12-15 Reps
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Overhead Extension (Dumbbell)
2 Sets
12-15 Reps
6
Concentration Curl
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
2 Sets
6-10 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Pull-Up (Weighted)
2 Sets
6-10 Reps
4
Leg Press
2 Sets
8-12 Reps
5
Chest Fly (Machine)
2 Sets
12-15 Reps
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Overhead Extension (Dumbbell)
2 Sets
12-15 Reps
6
Concentration Curl
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
2 Sets
6-10 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Pull-Up (Weighted)
2 Sets
6-10 Reps
4
Leg Press
2 Sets
8-12 Reps
5
Chest Fly (Machine)
2 Sets
12-15 Reps
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Overhead Extension (Dumbbell)
2 Sets
12-15 Reps
6
Concentration Curl
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
2 Sets
6-10 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Pull-Up (Weighted)
2 Sets
6-10 Reps
4
Leg Press
2 Sets
8-12 Reps
5
Chest Fly (Machine)
2 Sets
12-15 Reps
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Overhead Extension (Dumbbell)
2 Sets
12-15 Reps
6
Concentration Curl
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
2 Sets
6-10 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Pull-Up (Weighted)
2 Sets
6-10 Reps
4
Leg Press
2 Sets
8-12 Reps
5
Chest Fly (Machine)
2 Sets
12-15 Reps
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Overhead Extension (Dumbbell)
2 Sets
12-15 Reps
6
Concentration Curl
2 Sets
12-15 Reps