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Wednesday, July 20, 2016

Beginner's Bodybuilding Program and Intermediate

As a beginner, you can train more frequently than intermediates and advanced trainers. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe.

If the word "damage" makes you flinch, don't worry. It's a good thing for a bodybuilder to incur limited muscle damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about—a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.

With this in mind it is also easy to see why rest and sleep is extremely important, since this is the time when the body does the two-steps-forward phase.

Home Bodybuilding Program Upper Body Workout Plan Workouts Sample Workouts for Beginner and Intermediate Body Builders


 1 day split/full body workout involving large muscle groups:

Bench Press



Dumbell Flyes

Seated Leg Press

Seated Row

That's it. 3 sets of 8 to 12 reps on these exercises at your maximum effort will certainly exhaust you. We are hitting all the large muscle groups in this split: Chest, Back and Legs.

Beginners will need at least 2 days off , possibly 3, between each routine to recover. Rest between sets is also important, at least 2 minutes, more than just catching your breath.

Intermediate to Experienced: 3 day split.

Day 1 : Chest/Shoulders/Triceps

3 circuits of:

Bench Press

Dumbell Shoulder Press

Tricep Kickbacks

3 circuits of:

Dumbell Flyes

Lat Raises

Tricep Cable Pushdown

3 circuits of:

Cable Cross

DB Front Raise

French Press

Each circuit should consist of 8-12 repetitions of each exercise in the circuit.
The exercises are grouped in circuits of threes, and you perform one complete circuit before needing to rest: we start with the bench press, then while you are doing the shoulder press, your chest is recovering, and while you are doing kickbacks, your chest and your shoulders are recovering. You can then go onto the next circuit after a minute or so - your chest will have had over 3 minutes to recover since it was last exercised. At 30 seconds per set and 1 minute's rest, you will easily get through the 27 sets shown here in under 30 minutes.

Day 2: Back, Biceps and Abs. 3 circuits of the following groups:

3 circuits of:


Dumbell Curls

Hanging Leg Raise

3 circuits of:

Lat Pulldown

Twenty Ones (on the barbell)

Hanging Knee Raise

3 circuits of:

Seated Row

Barbell Curl


In this workout, we hit the biggest and most exhausting exercises first: deadlifts and dumbbells. Deadlifts, a back exercise, tend to also work the forearms a bit, so the biceps are still pretty good after the deads and you can put in good effort on the bicep curls. The same rationale applies for the other circuits with the 2nd and third exercises not impacting on the first. This allows you to go from one to the next without a break and get through your workout faster.

Day 3: Legs, Calves and Forearms. 3 circuits again:

3 circuits of:


Calf(Toe) Raises

Forearm Curl

3 circuits of:

Leg Press

Toe Raise on the Leg Press

Reverse Forearm Curl

3 circuits of:

Hamstring/Leg Curl

Reverse Calf Raise (Smith Machine)

Palm Down Preacher Curls

Here we follow the same rationale as for Days 1 and 2: largest muscle groups first, moving straight to the smaller ones and resting at the end of the circuit. The only exercises needing explanation here are the Reverse Calf Raise and the Palm Down Preachers.

Reverse Calf involves the loaded smith bar across the trapezius, the heels on a block of wood, and the toes pointing down. By raising the toes to be level with or above the heels, this works the tibialis, or the 'front calf' muscle, one that is frequently overlooked.

By following this program, a 2 days on, one off routine provides 72 hours rest to every muscle group, and allows you to hit each muscle at least twice a week. With challenging weights, proper nutrition and rest, your body will be forced to grow !


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