Bodybuilding For Beginners Program

If looking like The Hulk, Wolverine, or Batman is your primary goal, then a training program with a bodybuilding focus is what you need.

If you have been struggling to grow, this program may help by giving some balance to your routine.

Don’t make the mistake of training your chest, arms, and abs each day, neglecting the majority of the musculature in your body.

To have a thick chest, you need to have a well developed back. To have big legs, you need to train your hamstrings. To have shredded abs, you need to have enough muscle mass to make getting lean worth it.

In this article, I introduce the sample Novice Bodybuilding Program from our book. I’ll show you how to choose exercises and adjust things for the areas where you are more advanced.

If you’re unsure whether you should choose this, the intermediate program, or our powerlifting programs, consider reading: How to Choose The Right Training Program For You.

The Beginner Bodybuilding Sample Workout Overview

The Novice Bodybuilding Program, unlike the Novice Powerlifting Program, is a four-day program. It has more exercises to ensure all muscle groups are adequately trained and has a higher total volume.

We have two ‘strength’ days and two ‘volume’ days. Strength development complements the accumulation of training volume and aids hypertrophy (muscle growth) by allowing heavier loads to be used over time.

Because skill development is not as important to a bodybuilder as it is to a powerlifter, and because greater volumes are performed on each day, a lower/upper split is used to balance out fatigue and recovery across the week.

Exercise preferences, limitations, and equipment availability differ from person to person, so I’ve written more details on how to choose below.

Spread your workouts out across the week and try to have no more than two sessions back to back. This is better for recovery.

How The Novice Bodybuilding Sample Program Looks (Be Sure To Check Out The Linked Videos If You Are Unsure)

Take a look at the program, and then I’ll explain the meaning of the ‘%1RM’ and ‘1st Set RPE’ notation and how to use it.

*NA = not applicable for that exercise.

Here’s a compact version on my Instagram profile you can easily take a screenshot of to keep on your phone.

HOW TO USE THE Beginner BODYBUILDING PROGRAM

WARMING UP

Warm-up before you train so that your core temperature is raised, you’re ready to lift heavy, and less likely to cause yourself an injury. Here’s my guide to warming up.

Rest Periods

Rest for ~2–3 minutes for the main exercises. (Enough so that you’re recovered and ready to go again.) You’ll need just 60–90 seconds for the smaller isolation exercises like the bicep curls.

Modifications

If you have considerably more experience with the one lift than the others, you might consider adding an additional set to that exercise from the start. So, let’s say you’re fairly new to the squat and deadlift for example, but have a lot of experience bench pressing, (pretty much describes every dude on the planet when they start lifting seriously) perhaps start with four bench press sets for your horizontal push exercises instead of three.

Savvy readers may notice that this program has changed a little since the program in the first edition of the book. This is because newer meta-analyses have been released about training volume, and there were instances where we decided to reduce it as the first edition programs had volume that was too high based on current evidence. More on this in the FAQ.

How To Choose Exercises

Choose an exercise option that you can perform confidently with good form, pain-free, with a full range of motion. My bigger guide to exercise selection is here, but below are the crib notes relevant to this program.

Squat Variants

This could be a high-bar, low-bar, front, or safety-bar barbell squats.

Select the variant that is pain-free, a low injury risk, one that you enjoy, that you are confident that you can master, and that suits your biomechanics. For example, if you find that you are very bent over when you perform a low-bar squat to full depth, you may wish to choose one of the other variations that allow for a more upright body position to ensure more even lower-body development.

If an injury prevents you from performing a barbell based squat of any type, a leg press variant can be used in the place of a squat variant.

Hip Hinge Variants

Hip hinge variants include movements such as a barbell hip thrusts or glute bridges. Cable or machine hinges can also be used.

Single-Leg Squat Variants

Bulgarian split squats, lunges, or single-leg squats with a kettlebell or dumbbell on the floor or off a plyo-box (also known as pistol squats). These are primarily in place to ensure equal development across legs, and to ensure adequate coordination and even contribution of force when performing bipedal exercises such as squats or leg press to reduce the risk of injury. You can select a machine based movement such as a single-leg leg-press, but this will only help you ensure equal force production between legs, and not necessarily coordination and balance. Thus, the injury prevention effect will be reduced.

Deadlift Variants

Conventional, sumo, or Romanian deadlifts, or good mornings. If you select a sumo stance deadlift, do not perform it ultra-wide if you only compete in bodybuilding, rather use a stance just slightly wider than your hand position. This can be a great position for a bodybuilder to perform a deadlift as it allows a straighter back, more upright torso, thereby reducing injury risk, while also mimicking the biomechanics of a conventional deadlift. The advantage of selecting a Romanian deadlift or a good morning is that the eccentric will be automatically controlled, however, these movements take more kinesthetic awareness and time to master and perform properly with heavy loads.

Vertical & Horizontal Pulls

For the horizontal row, choose an exercise that doesn’t fatigue your lower back. I would advise a cable, single-arm dumbbell, chest supported dumbbell, seal/bench, or machine row.

For vertical pulls, feel free to select what you would like, however, if you do choose to do chin-ups or pull-ups, make sure you can perform them with the right range of motion for the required number of reps. If not, try band-assisted pull-ups until you are strong enough. Then add weight when you need it.

Vertical & Horizontal Pushes

For horizontal pressing, you can use the bench press, a decline, or incline press. Just don’t use a very severe angle in either direction. For vertical pressing, feel free to do either standing or seated presses. Barbells or dumbbells can be used.

Isolation Exercises

Bicep curls, triceps extensions, leg extensions, leg curls and other single joint movements should be performed with a full range of motion and in a safe manner that is pain-free. Whether you use free weights, machines, cables or some other variation you would like to employ is entirely your choice, just ensure that you are able to perform it pain-free and with a full range of motion.

Flys can be performed with cables or dumbbells or machines and can be performed at incline or decline angles if preferred.

Standing calf raises don’t necessarily need to be standing, they just need to be straight legged (for example a calf raise on a leg press).

Shrugs and direct abdominal work are not included for reasons covered here.

How to Progress with the Beginner’s Bodybuilding Program

In it’s simplest form, you just need to choose a weight you can lift for the number of sets and reps written, add a little weight each of your workouts, and avoid training to failure.

(Failure is the point where you can no longer move the weight, or you suffer any break down in your form.)

The 1RM Notation Tells you the initial weight to lift with

The %1RM notation stands for the percentage of 1-rep maximum. It is a guideline for how much you should load the bar the first time you start the program (only), and we will use this with our main compound barbell competition lifts.

So, where you see Squat 3*5 (82.5%), this means you should put 82.5% of the weight of your maximum single-rep squat on the bar, and then perform 3 sets of 5 reps.

If you don’t know your 1RM you can use this 1RM calculator I created for our book readers.

If you don’t have a lot of experience with the lift, you are new to it, or you are coming back after time off, just warm up adding weight to the point where you can comfortably squat 3 sets of 5. Then for each successive session add a little weight each time while maintaining good form.

the 1st Set RPE Notation tells you how to load the bar from the first session onwards

‘RPE’ stands for Rating of Perceived Exertion (RPE) based on Reps in Reserve. It is a means of managing fatigue which can help recovery and growth, telling you how many reps, ideally, you will stay short of failure.

While you will aim to add load each session, on a scale of 1–10, a 8 means to stop the set when you could perform 2 more reps.

You’ll notice the RPE values for this beginner program are “1st set RPE 8”. This means you should load the bar with a weight where you could two more than the number of prescribed reps for your first set.

If you do this right, though your subsequent sets will be harder, you should be able to use the same load for all your sets.

If you “miss reps” on subsequent sets at the same load (the RPE climbs past 10), you either started too heavy, didn’t rest long enough, or perhaps made a technical fault; all of which are learning experiences for your next session.

Progression Rules

Add a little weight to each exercise every session whenever you are able to do so, then move onto my intermediate progression rules. You can see there in my guide, How To Progress Training Loads — Rules For Novice and Intermediate Trainees.

Note that if you choose to perform the same exercise on the strength and volume days (the bench press on both, for example), the load on the bar will be different. This is because the number of reps performed on each day is different. (You can bench more for 5 reps than you can for 10 reps, right?) So progress each day independently.

Though you will get stronger over time, your strength will fluctuate from session to session. This can happen if you didn’t sleep well, you are stressed, your diet wasn’t on point, you had 10 pints the night before, or it could just be some cumulative fatigue build up. So, keep in mind that you will be stronger on some days than others.

1. Do not get frustrated with yourself and add weight to the bar when you shouldn’t.
2. Don’t be afraid to lift a little less if you need to.
3. Always lift with good form so that you stay safe.
4. Do not go to form failure so that you don’t get injured.

Beginner Bodybuilding Program Q&A

An Important Concluding Note

This is just one example of many programs that will work for a novice bodybuilder. Individuality is key to long-term success, and just like it’s not a good idea to use someone else’s diet regardless of whether your maintenance calorie intake or initial body-fat percentage is similar to theirs or not, it’s also not a good idea to jump into a program regardless of how the volume, intensity, or frequency of the program compares to what you are currently adapted to.

If you have found this helpful, you might be pleased to know it is just a small section taken from my Muscle and Strength Training Pyramid book, written with my co-authors Eric Helms and Andrea Valdez. The second edition, along with the Nutrition companion book, was released last year.

Join 20,000 other readers, get your copies here.

Thank you for reading. Questions welcomed in the comments.