Looking to get started in bodybuilding but don’t know where to start? Here are some simple, full-body routines to get started. Each beginner bodybuilding routine is from the
As long as you are progressively increasing the weight on these try switching between a few of them during the week. For example: Monday- routine 1, Wednesday- routine 2, Friday- routine 3. Then repeat with more weight the next week. You could also take two weeks and run through all of these before starting back at the beginning. You may also like 9 Beginner Bodybuilding Tips For Fast Results
Routine Intro
Out of all the work that you can put into bodybuilding, the beginning is some of the most important. This is where you will learn the fundamentals and lay the groundwork for the rest of your time in the gym. These routines put you through the basics. Perfect these movements so you can prevent injuries further into your fitness career.
Advice for greater success: if you smoke, do what you can to stop. Beyond all the regular well known side affects of smoking, you are also increasing your recovery time. If you are serious about bodybuilding limit your drinking as well. Alcohol will hurt your progress in the gym as it takes water and oxygen to metabolize. It will also cause your body to store more bodyfat.
Think of bodybuilding as you would any other sport. Don’t start trying to do what the pros do. Perfect the basics first. Make them second nature. Stick with a program like these for at least three months to lay a good foundation. This will prepare your body for more advanced training down the road. Your tendons and ligaments will thank you.
Routine Notes
Give yourself at least a day to recover between each workout at this time. Any nonconsecutive days work but most people choose Monday, Wednesday, and Friday.
Any time you find that it is very easy to complete a lift, add five to ten lbs. If you cannot complete a lift keep the same weight until next week. It is unlikely that you will stall this early on. If you do, look closer at your diet and recovery.
Try using an app like this to stay on top of your diet.
Most of the movements in these routines are compound movements as they are meant to add the most strength and size. You can add more isolation movements after you have a good strength foundation.
These routines should each last between 45 and 60 minutes. If they are taking longer, take a look at where you are losing time that could be spent finishing your workout.
The shoulder rotations should be performed with a light weight. These are not meant to add size, only to prevent shoulder injury down the road.
After you have completed 3 months or so of these rep ranges you can continue with the same routines but drop the rep range down to 8-10. I would not suggest going heavy (4-6 reps) until you have at least 6 months of training under your belt.
Remember- you’re here to train your muscles not your ego!
Beginner Bodybuilding Routine: 1
| EXERCISE | SETS | REPS |
| Squats | 3 | 12-15 |
| Leg Curls | 3 | 12-15 |
| Standing Calf Raises | 3 | 15-20 |
| Flat Barbell Bench | 3 | 12-15 |
| Chin-Ups | 3 | 12-15 |
| Front Barbell Raises | 3 | 12-15 |
| Triceps Pushdown | 3 | 12-15 |
| Barbell Curls | 3 | 12-15 |
| External Rotations | 2 | 15-20 |
| Internal Rotations | 2 | 15-20 |
| Crunches | 3 | 15-20 |
Beginner Bodybuilding Routine: 2
| EXERCISE | SETS | REPS |
| Leg Presses | 3 | 12-15 |
| Leg Curls | 3 | 12-15 |
| Standing Calf Raises | 3 | 15-20 |
| Incline Barbell Bench | 3 | 12-15 |
| Front Pulldowns | 3 | 12-15 |
| Wide Grip Upright Rows | 3 | 12-15 |
| Lying Triceps Extensions | 3 | 12-15 |
| Standing Dumbbell Curls | 3 | 12-15 |
| External Rotations | 2 | 15-20 |
| Internal Rotations | 2 | 15-20 |
| Leg Raises | 3 | 15-20 |
Beginner Bodybuilding Routine: 3
| EXERCISE | SETS | REPS |
| Squats | 3 | 12-15 |
| Stiff Leg Deadlifts | 3 | 12-15 |
| Toe Presses | 3 | 15-20 |
| Flat Dumbbell Bench | 3 | 12-15 |
| Seated Cable Rows | 3 | 12-15 |
| Shoulder Barbell Press | 3 | 12-15 |
| Seated Dumbbell Extensions | 3 | 12-15 |
| Seated Dumbbell Curls | 3 | 12-15 |
| External Rotations | 2 | 15-20 |
| Internal Rotations | 2 | 15-20 |
| Reverse Crunches | 3 | 15-20 |
Beginner Bodybuilding Routine: 4
| EXERCISE | SETS | REPS |
| Leg Presses | 3 | 12-15 |
| Leg Curls | 3 | 12-15 |
| Standing Calf Raises | 3 | 15-20 |
| Weighted Dips | 3 | 12-15 |
| One-Arm Dumbbell Rows | 3 | 12-15 |
| Shoulder Dumbbell Presses | 3 | 12-15 |
| Close Grip Bench | 3 | 12-15 |
| Overhand Curls | 3 | 12-15 |
| External Rotations | 2 | 15-20 |
| Internal Rotations | 2 | 15-20 |
| Leg Raises | 3 | 15-20 |
Beginner Bodybuilding Routine: 5
| EXERCISE | SETS | REPS |
| Squats | 3 | 12-15 |
| Stiff Leg Deadlifts | 3 | 12-15 |
| Standing Calf Raises | 3 | 15-20 |
| Incline Dumbbell Bench | 3 | 12-15 |
| Barbell Rows | 3 | 12-15 |
| Shoulder Barbell Presses | 3 | 12-15 |
| Bench Dips | 3 | 12-15 |
| Preacher Curls | 3 | 12-15 |
| External Rotations | 2 | 15-20 |
| Internal Rotations | 2 | 15-20 |
| Crunches | 3 | 15-20 |
Beginner Bodybuilding Routine: 6
| EXERCISE | SETS | REPS |
| Leg Presses | 3 | 12-15 |
| Leg Curls | 3 | 12-15 |
| Seated Calf Raises | 3 | 15-20 |
| Incline Barbell Bench | 3 | 12-15 |
| Lat Pulldowns | 3 | 12-15 |
| Wide Grip Upright Rows | 3 | 12-15 |
| Triceps Pushdowns | 3 | 12-15 |
| EZ Bar Curls | 3 | 12-15 |
| External Rotations | 2 | 15-20 |
| Internal Rotations | 2 | 15-20 |
| Reverse Crunches | 3 | 15-20 |
These routines may look simple and elementary, and in some ways, they are. This is on purpose. Use these to get your body ready for more intense training!
Recovery
I am going to keep this simple, just like the beginner bodybuilding routines.
Stay on top of diet regardless of your goals. Use the tracking app mentioned above the routines if it helps. If you are trying to put on size- avoid pre-workout for now. Keep protein intake at about 1-1.2 grams per lb. of lean body mass. If you don’t know it, use 1 gram per lb. as your measurement.
Here is the protein brand I would recommend. They have great flavors as well as digestive enzymes and are tested for quality.
Take a multivitamin and a fish oil so your body is getting the nutrients it needs to stay healthy and avoid injury.
Get in all the greens that you can. You really can’t overdo it with the greens! If you can’t get them in for some reason, a greens supplement doesn’t replace them but it sure helps!
If you are wanting to take additional supplements such as creatine or a test booster to help increase strength and size gains, this link will get you 10% off at UXO supplements.
If this is not what you were looking for, try this section of the website: Workout Plans
Beginner Bodybuilding Routines Summary
Get into bodybuilding the right way using one of these beginner routines or something like them! Don’t rush in and burn yourself out- focus on longevity and building a strong foundation.
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