Introduction To Bodybuilding Workout
Workout Summary:
Beginner
Build Muscle
3
Full Body
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hey i was wondering how long do i need to do this routine ?? and is it ok if i add flat dumbell bench press?? thanxx
Hi TopFlight,
Perform this routine for about 8 to 12 weeks. And yes, dumbbell bench presses are a great exercise.
Another question this routine ...does it have to be done in the specific order its in ??' Some times the gym is kinda crowded so i have to skip a routine and come back to it later ...will that affect my progress or muscle gain in any way ??? thanxx
You can switch the order. Do the best you can to work the exercises of an entire muscle group together, and do all the big muscle groups before you do arm work.
Hi,
1) Can I switch barbell rows for assisted pullups? 2) Would it be ok do 3x8 instead of 2x10 (I am a gym beginner but I´ve been doing some home routines for some time)? Thanks!
Hi Woity,
You could do that.
is there like a speadsheet for beginners, so we can just tick them off as we go along?
Hi Mo,
There is no spreadsheet for this workout. Sorry.
Hi , Thanks for the program :) but I am wondering why we cant start with a split workout ?!
Hi Younees,
Which program you use doesn't matter. There are splits for beginners. Here are some other beginner workout choices:
http://www.muscleandstrength.com/workouts/beginner.html
Hi,
I'm wondering if there is any alternative I could use instead of the "Flat Barbell Bench Presses" as I don't have anyone to spot me.
Also..... for the abs, would it be ok if I change it up & do ab crunches with my legs on an exercise ball & then use the roman chair? ...or should I stick to what you have listed above?
Thanks!
Hi Brett,
I recommend using dumbbell bench press instead.
For abs, you can definitely substitute in your favorite ab exercises.
Great - thanks Steve!
For the dumbbell bench press substitute, what reps/sets should I be doing for them? Same as is listed for the Flat Barbell Bench Presses?
Hi Brett,
I would stick with the same...2 sets of 10 reps. Best of luck!
Ok great - thanks again!
Should I start working out with beginners workout after not weight training for over a year and what stuff can i take that will help me pack on muscle in 12 weeks
Hi Jared,
I would use a beginner muscle building workout for around 12 weeks, and then possibly move on to an intermediate workout if you are making good gains.
Just want to say thanks, This is exactly the sort of thing Ive been looking for... Ive done alot of cardio work and plenty of circuits (with a Personal Trainer) and have managed to lose all my excess weight, But now am interested in moving into the gym to build some muscle..
So yeah Thankyou :)
I'm over 300lbs looking to lose weight. I have currenly loss 13lbs but only by changing my eating. I am looking for a plan that i can gain muscle and assist in weight loss. Would this be the one? Or would you reccomend another? Thanks. The site has been enlightening!
Hi K24,
Either this workout, or the following would be a great choice:
https://www.muscleandstrength.com/workouts/3day-beginners-workout.html
I also want to give some articles that can help you maximize muscle retention while cutting fat. Let me know if you have any questions.
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Hi, I am looking to also lose weight and bulk up. I am 6'3" 260. I do a 30 minute elliptical to warm up before doing this program. I am impressed so far. Hope I can stay with it for 12 weeks. Thanks to the OP.
I am 49 and about 60lbs overweight. I would like to set off the second part of my life in better shape. What weight should I start off with and what percentage of an increase should be done?
Hi Northstar,
I would take several weeks and practice good form using moderate weight. After that point, using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
How do you know a good starting weight to start at with each exercise? Is it better to do a weight that you can do for sure do decently easy, or one that you might struggle to do on the last couple reps?
Hi Ryan,
You want to take several weeks to practice good form. use a moderate weight during this time. After you are confident with your form, using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Hi. I think I may know the answer to this, but I wanted to ask anyway just to be sure. Does the whole workout need to be done in straight sets, or alternate between the exercises? Kind of like a circuit? Thanks
Hi Chris,
If muscle building is your goal, perform all sets for a given exercise before moving on to the next.
How much rest should I be taking between exercises/sets?
Rest about 90 to 120 seconds between most sets.
Hey there I'm relatively new to lifting (have been to the gym every once and awhile but haven't followed a workout routine) and am hoping to gain muscle without gaining too much fat. Does this workout differ much from http://www.muscleandstrength.com/workouts/3day-beginners-workout.html?
Many thanks!
Hi Winston,
This workout is slightly more intense, simply because of the volume of work. You might want to try the 3 day beginner workout for a month or two before giving this workout a go. If you do want to run this first, start slow for a few weeks so the muscle soreness isn't too bad.
Im actually quite thin, so I want to put on mass, so I bought some whey formulae. The problem is, i have quite a belly. I've done loads of sit ups in the past. But I can't quite lose the round protruding belly, its not even soft and spread around the waist, my waistline before the belly is same. But it just tht I have a belly. When I cut on food, I lose mass around my arms and face and chest, but the belly is always there.
Please help..
Hi Belly,
Losing that extra fat is all about diet. Here are some articles that can get you on the right track.
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Hi Seve:
Been following this routine for about 3 weeks now. Very satisfied with the complete workout and progress I'm making here!
A couple of questions:
You say I should be increasing the weight if I can do a set on a certain weight. Would that mean if I can complete the first set on a weight? Or would that mean if I can complete both sets on that weight?
Secondly, I'm starting to look for a good follow up program to continue from where this finishes in a couple of months. This one seems pretty attractive at the moment. http://www.muscleandstrength.com/articles/get-huge-fast-the-2-year-plan-...
I'd like your thoughts on it. Any others that you'd recommend?
Hi Amhad,
Keep it simple. Always push yourself on every set for as many reps as possible. When you can perform the number of reps required for a set, add weight the next time you perform that exercise.
The 2 year plan is an excellent choice.
Steve, regarding the beginner's workout, I had a question. Can I shift to squats instead of the leg presses? Or is it too early for me to be squatting? I still have 5-6 weeks left on this.
Hi Ahmad,
Certainly. Give squats a try.
Hey steve what is an alternative for Front Pulldowns? Thanks in advance!!!
Hi Luis,
Pullups would be a great replacement.
Hey Steve!
I would really like to give this Workout a try. Just tell me one thing. What is the recommended time to pause between the sets, different workouts and switching between muscle groups?
I am tall, ectomorph and looking to build muscle.
Hi Goran,
Rest about 90 to 120 seconds between most sets, and a little longer if need be for heavy, taxing exercises.
I dont have a 45 Degree leg press.. is it possible for me to do 90 degree leg press in my machine
Absolutely.
I'm currently doing this workout now. I'm in my second week and I was wondering will I gain more muscle and size if I add a protein shake right after the workout and before I go to sleep; I'm trying to gain 10lbs to be at 195-200lbs but I want it to be a gain of 10lbs of muscle.
Hi Jeff,
A post-workout shake is a good idea. Here is an article that explains some of the ideas behind proper meal timing:
https://www.muscleandstrength.com/articles/meal-timing-set-your-watch-to...
Hey, I was wondering how you determine the right starting weight for you.
For example doing, say, 2 sets of 10 at 45 lbs.
I used to work out in highschool and stopped once i graduated now am a spohmore in college and would like to begin a work regime. I started with the beginners three day split, bu i have been dong some research and i have been seeing a common rule of staring with a full body regime
and then going into a split ruotine. I just would like to know what will provide me with better form and increase muscle and then increase my strength.
Thanks
HI Steve
I have trained before but not for about 3 years my old work never produced big results dunno if it makes any difference but I currently dumbell curl 18 kG so dunno if I should do this workout or need a more intense or less intense workout routine.sorry one other thing my gym membership only has 6 months left so wanna gain as much size and strength as I can in this time
i was wondering what workout do you switch to after this one?
If I work out MWF but am still sore from Monday's session on Wednesday, should I work out regardless of the pain, or should I wait for the stiffness and soreness to lessen?
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