Body-building workout plans you can start as a beginner


Most gym rats dream of having an outstanding physique, complete with cannonball delts and razor-sharp abs. It is far simpler to know where you want to go than to figure out how to get there.

Suppose you’ve opened a muscle magazine to find a workout plan that leaves you bewildered or tried to copy your favorite bodybuilder’s pre-show program. In that case, you may be disappointed by turns and apparent detours that only seasoned athletes will understand. Although you individually don’t have to schedule a physique or bikini show, understanding how physique professionals organize their approach to muscle development is essential if you’re interested in creating your own training plan. You don’t need to have obtained your pro card to construct yourself a pro-quality physique.

Bodybuilders frequently divide their training year into two groups. Athletes “bulk up” during the off-season by adding as much new lean tissue as possible and “reduce down” during prep cycles to get rid of extra body fat. In addition to the body-building workout plans, each phase features noticeably different approaches to nutrition. Recreational lifters frequently use a similar rhythm with physique-related goals. Let’s not get ahead of ourselves; although challenging, this is doable. Beginners can learn here about the good, the bad, and the traditional ways to build muscle naturally.

How many days of training should you put in on average each week to get bigger and more defined?

This question has been on every newbie’s mind, and the answer is that it depends on how you separate your training.

However, there are several ways to approach them, such as dividing them into upper and lower body workouts or concentrating on push and pull motions. There are numerous scheduling options, such as every other day, four days on and three days off, and so on.

The best body-building workout plans are typically the ones that work with your lifestyle. What happens if Arnie’s notoriously strict double-split schedule—six times per week, twice a day—doesn’t work with your schedule? It’s improbable that you’ll persist. If you’re going for substantial mass, you should concentrate on a few key bodybuilding workouts. Any training worth its salt must include the standard compound movements, such as the squat, deadlift, shoulder press, and bench press. Try these short body-building workout plans if you’re just getting started.

Back Workout for Beginners

Wide grip pull-down

Three sets of 12 reps

Grip the bar with your arms stretched above your head and your hands facing away at shoulder width. Pull the bar to the top of your chest and hold it there for two seconds without slouching. Aim for a three-second rise with no pause at the top of the action, controlling the bar as it draws itself back to the starting position.

Bent-over row

Three sets of 12 reps

Take an overhand grip on the barbell with your hands slightly wider than shoulder-width apart. Keep your upper body bent until it is virtually perpendicular to the floor while keeping your back straight and your legs slightly bent. Row the weight into your lower chest from this position. pause for a while. and then revert to the starting position under control.


Three sets of 12 repetitions

With your hands roughly shoulder-width apart, squat down and grab a barbell. As you lift the bar, keep your shoulders back, your chest up, and your eyes straight ahead. Hold the bar as close to your body as possible, concentrating on shifting the weight back onto your heels. Lift to the level of your thighs, pause, and then smoothly return to the starting position.

Shoulder workout for beginners

Lateral dumbbell raise

Three sets of 12 reps

Pick up some dumbbells that are not too heavy for you to lift. With your elbows slightly bent, hold them close to your sides. Squeeze your core while bending your elbows while standing with your feet shoulder-width apart. Keep your elbows where they are as you raise your arms straight to your sides to shoulder height. After a brief pause at the peak, slowly lower the weights back to the starting position.

Face pulls

Three sets of 12 reps

On a cable machine, attach rope handles to the top pulley. Put your flat foot on the ground and kneel in front of it. Pulling your hands apart and being careful to maintain your upper arms flat, grab the handles and bring them towards your face. Reverse the motion after a brief pause.

Resistance band raise

Three sets of 12 reps

Hold the resistance band with an underhand grip while standing on it, holding it about shoulder-width apart. Curl the bar so that your forearms are in contact with your biceps and parallel to your collarbone. Repeat by lowering.

Chest workout for beginners

Incline press

Three sets of 12 reps

Lift a barbell to shoulder height while lying on a bench that has been adjusted to an inclined inclination. Exhale as you raise both arms in the air. Before carefully resuming the starting position, lock out your arms and tighten your chest.

Flat bench fly

Three sets of 12 reps

Lay flat on a bench while gripping two dumbbells with your palms pointing inward at your shoulders. Your arms should almost entirely stretch as you press the dumbbells up. Your starting point is here. Arc the weights down to your sides from here, with slight bends in your arms, until you feel it in your chest. Reverse the motion and squeeze your pecs to bring the weights back to the starting position.

Decline press

Three sets of 12 reps

It would help if you held dumbbells with an overhand grip, shoulder-width apart. Place your arms straight above you while lying back on a decline bench. After slowly lowering the weights until they are at your chest, push the weights back to where they started.

Arms workout for beginners

Tricep rope press

Three sets of 12 reps

A cable station’s high pulley should have a rope handle. Maintaining a tight core, grip the handle while keeping your elbows tucked in at your sides. Bring your hands down until your arms are completely extended, then return to the starting position. You should move your forearms.

EZ Bar Curls

Three sets of 12 reps

Hold an EZ bar with your palms facing away from you and the outermost grips in front of your thighs. Curl the bar until your hands are at your shoulders as you inhale. As your biceps contract, slowly lower yourself.

Crossbody dumbbell hammer curl

Three sets of 12 reps

Stand with two dumbbells by your sides, palms pointing in the same direction. Curl each weight up toward your opposite shoulder, one at a time. Repeat on the opposite side, returning to the starting position under control.

Leg workouts for beginners

Romanian deadlift

Three sets of 12 reps

Place yourself in front of a barbell that is firmly in place. Keep your shins, back, and hips straight while bending your knees just a little to grip it. To lift the bar, thrust your hips forward without turning your back. When standing straight, press your hips back to lower the bar while slightly bending your knees.

Barbell back squat

Three sets of 12 reps

Put more space between your feet than shoulder width. Hold a barbell across your upper back with an overhand grip and hug it into your traps. Squat down carefully while keeping your head up, your back straight, and your buns out. With your legs at a 90-degree angle, lower yourself until your hips and knees are in line. To quickly push yourself back up, dig your heels into the ground.

Leg extension

Three sets of 12 reps

Place your ankles against the lower pad of a leg extension machine as you sit in it. Use your quads to move forward and straighten your legs in front of you. Then, go back to the starting position.

How long should I rest between reps?

Depending on your selected training method, the time you need to wait between sets varies greatly.  While endurance athletes try to minimize downtime to increase work capacity, powerlifters working at their maximum intensity can occasionally wait several minutes between sets. Bodybuilders typically ride in the center when developing their physiques.

Resting for too long (more than a minute or two) can be detrimental because tissue exhaustion is the ultimate goal. However, shortening rest periods and overstressing your body does not equal more significant gains. You will not fail your body-building workout plans simply because you took breaks.

With more significant compound movements requiring more extended recovery time than isolation work, the recommended practice for rest periods in bodybuilding usually is to break for anywhere between 45 seconds to two minutes between repetitions.

Thoughtfully consider your readiness; if you’re ready to go when your alarm goes off, don’t sit around doing anything.


Equal parts of dietary prudence and training persistence are required to achieve the appearance of your ambitions. The kitchen is where abs are displayed, not created. Similar to a painter’s brush, a bodybuilder’s routine is essential to creating art.

A successful bodybuilding regimen needs various components in the right proportions and arrangements. Work hard within the suitable rep ranges. Choose exercises that are effective for your body in particular. Rest for as long as is necessary to recover, but no more.

It takes sculpted arms, stacked legs, and a broad back to have an appealing figure. Like the body you aim to build, your training program might be far more than the sum of its parts.

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