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The Ideal Bodybuilding Session When You’re Just Starting Out

Good execution is essential for training success. The choice of the workout program and exercises is also imperative, especially when you are just starting. Here is the ideal bodybuilding session when you’re just starting out!

The ideal bodybuilding session when you’re just starting out

The ideal bodybuilding session when you are starting out is one that uses all the muscles of the body (full-body) and familiarizes the beginner with all types of movements, whether body weight, guided, dumbbells or bars.

  • Wide grip bodyweight or assisted pull-ups
  • Vertical pull tight grip
  • Free squat
  • Leg press
  • Lateral elevations
  • Standing EZ Bar Bicep Curl
  • Close bench press
  • Bodyweight or assisted dips

Bodybuilding program of the week for beginners (men)

Many workout programs recommended by magazines or websites require working each muscle group once a week, usually with an insane amount of volume per day, which is not ideal for a beginner.

A full body workout plan is perfect for beginners who want to see the best possible results in terms of muscle mass. With this type of program, all muscles can be targeted at least twice with 3 sessions per week.

Training A

  • Free squat 3×8-12 repetitions (2 minutes recovery)
  • Neutral grip pdc or assisted pull-ups 3×15 repetitions
  • Standing military press (dumbbells or bar) 3×10 repetitions
  • Dumbbell unilateral lumberjack 3×12 repetitions
  • Incline bench press (barbell or dumbbells) 3×10 repetitions
  • Pelvic raise suspended from the pull-up bar 4×15 repetitions (1 minute recovery)

Training B

  • Deadlift 3×12 reps (2 minutes recovery)
  • Rowing bar guided pronation 3×12 repetitions
  • Dumbbell Moving Lunges 3×20 reps
  • High pulley vertical pulldown 3×10 reps
  • Bench press (barbell or dumbbells) 3×15 repetitions
  • Combined ground crunch 4×20 (1 minute recovery)

Some points to note

Perform these workouts alternately, with a day of rest between workouts. Perform three full-body workouts per week. Your programming should go like this:

Week 1

  • Monday: Training A
  • Tuesday: rest
  • Wednesday: Training B
  • Thursday: rest
  • Friday: training A
  • Saturday and Sunday: rest or cardio

Week 2

  • Monday: Training B
  • Tuesday: rest
  • Wednesday: Training A
  • Thursday: rest
  • Friday: Training B
  • Saturday and Sunday: rest or cardio

Bodybuilding program for beginners (women)

For women, starting a new strength training program can be an intimidating and frustrating process. With all the misinformation out there, it’s hard to find something that actually works.

For years, women have been given the wrong workout recommendations with all with programs that promote highly restrictive diet plans, light sets of 20 to 30 reps, and hours of monotonous cardio.

The program provided below is perfect for any woman who is starting out in bodybuilding and is looking to transform her body: tone, weight loss, performance, etc.

The objective is to help develop muscular and functional tone through basic and fundamental movements. Apply rest times of 60 seconds between sets (2 minutes for the squat)

Monday – Legs and glutes

  • Squat 3×12 reps
  • Moving lunges 3×20 repetitions
  • Abductor machine 3×20 repetitions
  • Hip thrust machine or bar 3×20 repetitions
  • Lying leg curl 3×8 repetitions
  • Pelvic raise suspended from the pull-up bar 4×12 repetitions

Tuesday – Back and arms

  • Vertical pull 3×10 repetitions
  • Horizontal double handle pulldown 3×10 repetitions
  • Unilateral Dumbbell Lumberjack on Bench 3x15repetitions
  • Unilateral curl low pulley handle 3×12 repetitions
  • Triceps pushdown rope high pulley 3x20reps
  • Combined floor crunch 4×20 repetitions

Thursday – Legs and glutes

  • Goblet squat 3×15 reps
  • Romanian deadlift 3×8 reps
  • Dumbbell straight leg deadlift 3×20 reps
  • Leg press with feet elevated 3×25 repetitions
  • Unilateral kickback glute machine 3×10 reps
  • Machine crunch 4×20 repetitions

Friday – Chest and Shoulders

  • Dumbbell bench press 3×15 repetitions
  • Incline Dumbbell Press 3×15 reps
  • Butterfly machine 3×10 repetitions
  • Seated dumbbell military press 3×12 repetitions
  • Seated Dumbbell Lateral Raises 3×15-20 reps

On Saturday and Sunday, you can take advantage of your rest time to do an outdoor cardio activity and a stretching session, which will help you recover better and protect you from injuries.

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I hope you enjoyed this ideal bodybuilding session when you’re just starting out and found it useful. Comment down below what you think of this workout program. Would you try it? Or share with us your own if you are a pro!

Looking forward to reading your comments, sending you love and positive energy!!!

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