Starter Bodybuilding Minimalist program

Kickstart your fitness journey with the Starter Bodybuilding Minimalist program, a focused 12-week plan designed for those ready to build strength and muscle with just three workouts per week. This program features a blend of essential barbell and dumbbell exercises, including Squats, Bench Presses, and Bent Over Rows, ensuring a comprehensive approach to bodybuilding. Each session is strategically crafted to target major muscle groups, optimizing your time in the gym while promoting steady progress. Get ready to transform your physique with efficient, effective workouts that fit seamlessly into your busy lifestyle!

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Chest Supported Row (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Extension (Dumbbell)

Concentration Curl

Bench Press (Barbell)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Leg Extension

Leg Curl

Deadlift (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Leg Press

Chest Fly (Machine)

Bicep Curl (Dumbbell)

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