The Best Beginner Bodybuilding Workout Plan

  • Fitness & Training

Are you ready to take your fitness journey to the next level? If you’ve always wanted to build a strong, muscular physique but don’t know where to start, look no further.  

In this article, we will unveil the best beginner bodybuilding workout plan that will help you achieve your fitness goals effectively and efficiently. Whether you’re a complete novice or have some experience in the gym, this workout plan is designed to provide a solid foundation for your bodybuilding journey. 

From targeting all major muscle groups to incorporating progressive overload, this plan is tailored to maximize muscle growth and strength gains. Get ready to unleash your inner athlete and transform your body with this comprehensive and easy-to-follow workout plan.  

So, grab your gym bag, lace up your sneakers, and let’s dive into the world of bodybuilding! 

Benefits of bodybuilding for beginners 

Bodybuilding is a great way to improve your physical and mental health. Here are some of the benefits of bodybuilding for beginners: 

  • Increased strength and muscle mass. Bodybuilding is a great way to build muscle mass and strength. As you lift heavier weights, your muscles will adapt and grow stronger. This can help you improve your performance in other activities, such as sports or carrying heavy objects. 
  • Improved bone health. Bodybuilding helps to strengthen your bones. This is because lifting weights puts stress on your bones, which helps them to grow stronger. This can help to reduce your risk of osteoporosis, a condition that causes bones to become weak and brittle. 
  • Improved cardiovascular health. Bodybuilding can help to improve your cardiovascular health. This is because it increases your heart rate and breathing rate, which helps to strengthen your heart and lungs. 
  • Reduced risk of chronic diseases. Bodybuilding has been shown to reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer. 
  • Improved mental health. Bodybuilding can also have a positive impact on your mental health. It can help to reduce stress, anxiety, and depression. It can also boost your self-esteem and confidence. 

Choosing the right exercises for your workout plan 

Here are some tips for choosing the right exercises for your workout plan: 

  • Consider your fitness goals. What are you hoping to achieve with your exercise program? Are you looking to lose weight, build muscle, improve your cardiovascular health, or something else? Once you know your goals, you can choose exercises that will help you reach them. 
  • Choose exercises that you enjoy. If you don’t enjoy an exercise, you’re less likely to stick with it. So find activities that you find fun and challenging. 
  • Variety is key. Don’t just do the same exercises every time you work out. Vary your routine to keep your body challenged and prevent boredom. 
  • Listen to your body. If an exercise feels too difficult or painful, stop and do something else. There’s no need to push yourself too hard. 
  • Start slowly and gradually increase the intensity of your workouts. This will help you avoid injury and make sure you’re getting the most out of your workouts. 

Best Beginner Bodybuilding Workout 

  1. Squats: Muscles worked: Quadriceps, hamstrings, glutes, lower back, and core.

How to do squats: 

  • Stand with your feet shoulder-width apart and toes slightly turned out. 
  • Keep your chest up and back straight throughout the movement. 
  • Lower your body by bending your knees and hips, as if you’re sitting back into an imaginary chair. 
  • Go as low as you can comfortably and push through your heels to return to the starting position. 
  • Aim for 3 sets of 8-12 repetitions. 
  1. Push-Ups: Muscles worked: Chest, shoulders, triceps, and core.

How to do push-ups: 

  • Start in a plank position with your hands slightly wider than shoulder-width apart. 
  • Lower your body by bending your arms until your chest nearly touches the floor. 
  • Keep your body in a straight line from head to heels. 
  • Push through your palms to return to the starting position. 
  • If standard push-ups are challenging, you can start with knee push-ups. 
  • Aim for 3 sets of 8-12 repetitions. 
  1. Bent-Over Rows: Muscles worked: Upper back, lats, and biceps.

How to do bent-over rows: 

  • Hold a dumbbell in each hand with your palms facing your body. 
  • Bend your knees slightly and hinge at the hips while keeping your back straight. 
  • Pull the weights towards your torso, squeezing your shoulder blades together. 
  • Lower the weights back down with control. 
  • Aim for 3 sets of 8-12 repetitions. 
  1. Dumbbell Shoulder Press: Muscles worked: Shoulders, triceps, and upper chest.

How to do dumbbell shoulder press: 

  • Sit on a bench with back support, holding a dumbbell in each hand at shoulder level. 
  • Press the weights overhead until your arms are fully extended. 
  • Lower the dumbbells back down to shoulder level with control. 
  • Aim for 3 sets of 8-12 repetitions. 
  1. Dumbbell Bicep Curls: Muscles worked: Biceps.

How to do dumbbell bicep curls: 

  • Stand with a dumbbell in each hand, arms fully extended and palms facing forward. 
  • Curl the weights up toward your shoulders, keeping your upper arms stationary. 
  • Lower the dumbbells back down with control. 
  • Aim for 3 sets of 8-12 repetitions. 
  1. Planks: Muscles worked: Core, shoulders, and back.

How to do planks: 

  • Start in a push-up position, but with your weight resting on your forearms instead of your hands. 
  • Keep your body in a straight line from head to heels. 
  • Hold the position for as long as you can maintain good form, aiming for at least 30 seconds to 1 minute. 
  • Rest and repeat for 3 sets. 
  1. Deadlifts (Optional – Requires proper form and supervision for beginners): Muscles worked: Hamstrings, glutes, lower back, and core.

How to do deadlifts: 

  • Stand with your feet hip-width apart and a barbell in front of you. 
  • Bend at the hips and knees, keeping your back straight, and grip the barbell with an overhand grip. 
  • Stand up, pushing through your heels, while keeping the barbell close to your body. 
  • Lower the barbell back down with control. 
  • Beginners should start with very light weights and focus on proper form before increasing the load. 
  1. Rest: Allow at least one day of rest between each full-body workout to let your muscles recover and grow.

Remember to start with light weights and focus on proper form for all exercises. Gradually increase the weight and intensity as you get comfortable with the movements. Additionally, ensure you warm up before starting the workout and cool down afterward to reduce the risk of injury. 

Consistency and patience are key in bodybuilding. Results won’t come overnight, but with dedication and the right training, you’ll see progress over time. Also, consider working with a certified personal trainer, at least initially, to ensure you’re performing exercises safely and effectively. 

Common mistakes to avoid in a beginner bodybuilding workout plan 

Here are some common mistakes to avoid in a beginner bodybuilding workout plan: 

  • Not having a plan. It’s important to have a plan when you’re starting out, so you know what exercises to do and how many sets and reps to do. There are plenty of beginner bodybuilding workout plans available online, or you can work with a personal trainer to create a plan that’s right for you. 
  • Lifting too heavy. As a beginner, it’s important to focus on form over weight. If you lift too heavy, you’re more likely to injure yourself. Start with light weights and gradually increase the weight as you get stronger. 
  • Not eating enough protein. Protein is essential for muscle growth, so it’s important to make sure you’re eating enough of it. Aim for 0.8-1 gram of protein per pound of body weight per day. 
  • Not resting enough. Your muscles need time to recover after a workout, so it’s important to schedule rest days into your routine. If you don’t give your muscles enough time to recover, you’ll be more likely to get injured and you won’t see as much progress. 
  • Not tracking your progress. It’s important to track your progress so you can see how you’re doing and make adjustments to your plan as needed. You can track your progress by keeping a workout journal, taking progress photos, or using a fitness tracker. 

Let’s Sum Up  

Embarking on a bodybuilding journey as a beginner can be both exciting and challenging. By following a well-designed workout plan, setting realistic goals, and prioritizing proper nutrition, you can set yourself up for success. Remember to choose exercises that target all major muscle groups, incorporate progressive overload, and track your progress along the way. Avoid common mistakes such as neglecting proper form and overtraining to ensure long-term success. With dedication, consistency, and perseverance, you can achieve the strong, muscular physique you’ve always desired. So, grab your gym bag and get ready to unleash your inner athlete. Your bodybuilding journey starts now! 

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