Bodybuilding Beginner Full Body
A beginner-friendly full body bodybuilding program to introduce hypertrophy training and build a solid foundation.
3 days a week · 8 weeks · Beginner · day 1 free, the rest with Pro
Day 1 - Total Body A — Fundamental hypertrophy movements
- Goblet Squats: 3 × 10-15, rest 90s
- Dumbbell Bench Press: 3 × 10-15, rest 90s
- Lat Pulldowns: 3 × 10-15, rest 90s
- Machine Shoulder Press: 2 × 12-15, rest 75s
- Hamstring Curls: 2 × 12-15, rest 1 min
- Bicep Curls: 2 × 12-15, rest 1 min
Day 2 - Rest/Cardio — Active recovery or light cardio.
Rest day.
Day 3 - Total Body B — Different angles and muscle groups
6 exercises (Pro).
Day 4 - Rest/Cardio — Active recovery or light cardio.
Rest day.
Day 5 - Total Body C — Compound movements with focus on balance and core
6 exercises (Pro).
Run day 1 with no account