Bodybuilding Workout For Beginners

Body Muscle Progression

I have been asked a number of times if I can suggest a Bodybuilding Workout for Beginners.

Also, I am noticing Forums and Social Media are getting a fair share of people asking not only for a bodybuilding workout for beginners, but a whole spectrum of advice for beginners from training to nutrition.

When you walk into a gym for the first time, it can be a rather daunting experience.

You might have been studying some bodybuilding magazines and maybe watching a few YouTube videos, and you are ready to take those skinny arms and pump them up.

Easy enough right?

I remember when I first entered a gym many moons ago, after looking around with a mixture of excitement and anxiety, I headed straight over to a barbell, loaded it with what turned out to be an embarrassingly heavy 20 kg/44lb (10kg per side) and got curling.

Next was the Bench Press –  a test session with a range of other equipment followed and “Presto’ – workout done – off home for a bag of potato crisps and a litre of coke and to watch my biceps grow.

Well…I have learned a thing or two since then and am happy to pass on some information that should help you out and get you started on the right track :-)

Bodybuilding Workout for Beginners – Plan 

“If you fail to plan, you are planning to fail!” – Benjamin Franklin

Now, if you are a teenager it is important not to jump straight into some of the heavy compound movements like Barbell Back Squats due to the spine compression factor and other risk of injury.

I would also make the same recommendation to a complete beginner, regardless of age.

Rather, it is advisable to build up over four to eight weeks working on form and familiarity.

Gym Preparation: 

One of the first steps in achieving the results you wish for is being prepared.

Here is a checklist for you –

  • Pack a gym bag (towel, drink bottle, shaker – with dry ingredients for pre and post workout shakes, change of clothing, diary).
  • Have your workout pre-written
  • Wear comfortable clothing allowing full flexibility (though not too loose)
  • Wear comfortable and supportive shoes
  • Mental Focus: get yourself ‘in the Zone’. Picture your workout – see yourself doing the exercises.  Pump up your mind and a much better workout will follow.
  • Know the exercises: If you are unsure, ask. Make sure you seek the right counsel though.  Look up YouTube videos and ask a trainer or gym instructor – they are always happy to assist you.

The Bodybuilding Workout for Beginners



Get your blood flowing and heart rate up by doing 10 minutes on the bike prior your lifting exercises.

Warm the target muscles by performing a couple of lighter weight sets of the first exercise for each muscle.


Flat Barbell Bench Press 3 x 8 -10

Flat Bench Dumbbell Flyes 2 x 8 – 10


Seated Dumbbell Shoulder Press 3 x 8 – 10

Dumbbell Side Lateral Raise 2 x 8 – 10


Barbell Curl 3 x 8 – 10

Lying Triceps Extension (Skull-crushers) 3 x 8 – 10


Pull-ups (overhand shoulder width grip) 4 x 10 – 12

Bent-over Barbell Row 2 x 8 – 10


Dumbbell Squat 4 x 8 – 10

Dumbbell Walking Lunges 2 x 10 (5 steps each leg)

Dumbbell Romanian Dead-lift 2 x 10 – 12

Dumbbell Standing Calf Raise 2 x 10 – 12


Hanging Knee Raises 2 x 12

Bicycle Crunch 2 x 12

When to Do It and What Order


Monday: Chest, Shoulders, Abs 

Tuesday: Rest 

Wednesday: Back , Arms, Abs 

Thursday: Rest

Friday: Legs

Saturday: Rest 

Sunday: Rest


If you surpass the stated reps on a particular exercise then the weight is too light – increase it on your next workout.

If you fall short of your reps (on the first set) on a certain exercise then the weight is too heavy – decrease it slightly.

Your aim is to make small increases in the weight used on each exercise each week.

Do not just go through the motions and stop at the stated rep count.

If the program says 3 sets of 8 -10 reps – this means you should just be able to squeeze out 10 reps with good form and under control.  If you do less than 8, decrease the weight a little.

No Nonsense Muscle Building

No Nonsense Muscle Building


This is a great full body Bodybuilding Workout for Beginners. 

Follow this program for 6 – 8 weeks and you will definitely be pleased with the results.  You will then be primed to move on to a more demanding mass building workout to push your body to new levels.

Make sure to follow a good Nutrition Plan and allow for necessary recovery by getting proper rest.

If you have any questions or relevant information you wish to share, then please post in the comment box below or contact me directly

If you liked this article please hit a Share Button below.

Also, don’t forget to sign up for the Free ‘Bodybuilding for Mass’ Newsletter.


Train Hard, Train Well, Train Safe.

Blessings Be –







– Rich Far

Founder of Bodybuilding for Mass



Thank you for reading:

Bodybuilding Workout for Beginners.


Comments (20)

  1. Tom

    Hi Rich,

    Thanks so much for your great article, I just have a question as a beginner. so far after about three weeks I have this routine every other day : day one : chest,triceps,abs,back … day 2 shoulder,abs,biceps,legs , do you think I should change it now to the one you have explained ?

    1. Rich Far (Post author)

      Hi Tom,

      Thank you for reading and posting your question.

      I congratulate you for entering the world of building your body with weight lifting.

      Your routine is good – how is it working for you so far?
      I can certainly recommend you give the routine a go which I have outlined in this article and in the manner stated.

      After 6 – 8 weeks move on to a routine that is somewhat more advanced such as This One.

      Remember to harness the power of Progressive Overload by continuing to increase the weight lifted, reps, time under tension etc.

      Wishing you well Tom.

      Train Hard, Train Well, Train Safe –

      – Rich

  2. @vivalavida_1dia

    Thanks for sharing!

    1. Rich Far

      You’re welcome – Thanks for visiting :-)

  3. Michael W Smith

    Hey Rich,
    I think this is a sound beginner workout routine. This is the routine that I use when I workout. One question though. Do you recommend doing any cardio on the rest days? Thank you for the great advice.

    1. Rich Far

      Hi Michael,

      Great to have you along and thanks for the feedback :-)

      I think cardio should always have a place in a Healthy Lifestyle as this promotes heart health and overall well-being.

      Being specific, however, the type of cardio routine and frequency solely depends on your current fitness goals and where you’re at.

      For example – if you are carrying a bit too much of the unwanted weight, you could look at a cardio routine for decreasing body fat on your ‘rest’ days. Otherwise, if just wishing to maintain a good level of cardiovascular fitness, you may wish to simply go for a 20 minute brisk walk daily or every other day.

      Hope this helps Michael.

      Wishing you Wellness,

      – Rich

  4. Srijan Bhardwaj

    Your post is very detailed and informative. Quality and relevant content. I also hit gym once a day and i love to keep myself fit. I second you on, “If you fail to plan, you are planning to fail”!

    Awesome post! Good luck for future endeavors.

    1. Rich Far

      Hi Srijan,

      Thank you for visiting my site and I appreciate your positive feedback :-)
      It’s great to know you are a fellow gym goer and live fit.

      Wishing you continued Health and Well-being.

      – Rich

  5. Ayele

    Hello Rich,

    Well written article…It is concise and easy to follow…in fact you really make it sounds easy to build body muscle…While this is not necessarily my goal,my take away is the progressive daily planning you’ve established to work on all parts of the body by the end of the week. I really like it and will surely incorporate in my own regimen.
    Btw, do you already have a facebook page?

    Thank you,


    1. Rich Far

      Hello Ayele,

      Thank you for visiting my site and I appreciate the positive feedback :-)

      The daily planning is a crucial element for ongoing success – sure, some individuals seem to be able to just ‘wing it’ from workout to workout. However, for the majority of us the saying holds true ‘failing to plan is planning to fail’.

      I trust you’ll go well with it Ayele.

      I do have a Facebook page, Click Here=> Bodybuilding for Mass

      Wishing you Health and Happiness,

      – Rich

  6. Sylvia

    I should have a plan like this before going to gym!
    Very helpful information for beginners.
    Thanks for sharing!

    1. Rich Far

      I am happy you found this article helpful Sylvia.
      Thank you for visiting my site and taking the time to comment.

      Blessings Be,

      – Rich

  7. Lis

    I have thought of using weights, not to build muscle but just to tone up. Would the same exercise routine work for that? Lis.

    1. Rich Far

      Hi Lis,

      Thank you for visiting.
      To answer your question – Absolutely.

      You may also find this article interesting.

      Let me know if you have any further questions – I am happy to help :-)

      Blessings Be,

      – Rich

  8. AndyJ

    Hi Rich, Nice website. As a beginner it’s nice to have precise instructions laid out for you so you are prepared and don’t over do it.



    1. Rich Far

      Hi AndyJ,

      Thank you for dropping by and for the positive feedback.

      If you have any questions let me know.
      I hope to have you back :-)

      Wishing you Health and Happiness,

      – Rich

  9. Greg Hannam

    Apart from putting the warm up section before the routine I believe this is a good post, thanks for sharing.

    1. Rich Far

      Hi Greg,

      Thank you for visiting

      I appreciate your input and as such shall amend the article so the warm-up notes precede the workout – thanks :-)

      Wishing you Health and Happiness,

      – Rich

  10. Ermin Osmanovic

    Interesting article! I’m more into powerlifting myself, but I like the tips you have here, especially the “getting yourself into the zone” part.

    1. Rich Far

      Hi Ermin,

      Thanks for visiting my site – great to have a fellow lifter drop by :-)

      I actually have a love of power-lifting also and wonder how I would have fared pursuing that area, as I love the challenge of heavy compound lifts and pushing to the max.

      Even though you are not into bodybuilding as such, you may be interested in checking out this article as it involves the major compounds and is designed to support massive gains in strength.

      Thanks again.

      Train Hard, Train Well, Train Safe,

      – Rich


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