Body Building program for beginners

You are Beginner and you are looking for what is the best program to follow to achieve the best results in the shortest time! Therefore, you are in the right place.

In general, in the bodybuilding world there are two ways to follow a successful program.

Firstly, we have what we call full-body where the whole body is exercised in the bodybuilding session by doing 2 to 3 sessions per week.

Secondly, we have a technic called Daily Split.

This technique consists in dividing the exercises over several sessions (eg: first day of the chest and shoulders, second day back and shoulders and abs, third day rest, fourth day legs and calves, fifth day biceps and triceps, sixth day rest).

As you are a beginner and you are looking for the best program to follow, we advise you to follow the day split program.

Why choosing the split program?

By following an exercise program throughout the week, you will avoid unexpected injuries as well as muscle stress and you will achieve the desired results as soon as possible.

Note: A beginner must concentrate on mastering the techniques of exercises and muscle development before looking to increase the mass.

Here is the complete program of Day split program that we propose for a correct start in the world of bodybuilding:

Your week will be divided as follows:

Day Of The Week	Worked Muscle
Day 1	Chest/Shoulders/Abs
Day 2	Back/Shoulders
Day 3	Day off
Day 4	Legs/calves
Day 5	Biceps/Triceps
Day 6	Day Off
Day 7	Day Off

Warm-up before the session:

* Do 5 to 10 minutes of cardio (bikes or mats)

* Do 10 to 15 repetitions of each exercise at low masses before starting

What will be my goal and how to divide my session?

* Concentration: 75% technical gestures / 25% masses

* Moderate charges

* Duration of the session: about 40 to 50 minutes

* Rest time between sessions: 2 min

* Duration of the program: 1 to 6 months maximum

Here is your beginner bodybuilding program:

Session 1: Chest / Shoulders / Abs
Exercise	Number of Series	Repetitions
Bench press	4	12
Inclined Bench press	4	12
Chest fly	4	12
Shoulder press	4	12
Dumbbell military press	4	12
Rowing menton	3	12
Crunch	5	Max
Twisted crunch	3	Max

  

Session 2: Back/Shoulders
Exercise	Number of Series	Repetitions
Front Lat pulldown	3	12
Back Lat pulldown	3	12
Bent-Over Barbell Rows	4	12
Seated cable row	4	12
Lateral raise	4	12
Seated dumbbel soulder press	4	12

Session 3: Legs / Calves
Exercise	Number of Series	Repetitions
Squats	4	12
Leg press	4	12
Deadlift	4	12
Calf raise	4	12

Session 4: Piceps / Triceps
Exercise	Number of Series	Repetitions
Curl EZ bar	4	12
Standing cable curl	4	12
Dumbbell concentration curl	4	12
Close-grip Bench press	4	12
Overhead Triceps Extension	4	12

After taking this program for a few months, you will be ready to look for another goal and other programs such as mass gain to be more massive or the dry mass program to develop your mass without too much fat.