Variations » » Cable, machine or free weight close Variations » ✼an be dumbbell, barbell, or machine close Variations » »Seated Leg Press, 45° Leg Press, Hack Squat close Variations » » Barbell Hip Thrusts, Barbell Glute Bridges, Cable Pull Throughs close Variations » » Chin-ups or Pull-ups (Use bands to assist you if too hard to reach the required number of reps, add weight if they are too easy), Lat-pull Down close Variations » » Overhead Barbell Press or Dumbbell Press (standing or seated), Landmine Press close Variations » » Seated Cable Rows, Dumbbell Rows, Seal Rows, Machine Rows, TRX Rows close Variations » » Bench Press, Dumbbell Press close Variations » »Smith machine, Leg Press close Variations » » Bulgarian Split Squats, Lunges, or Single-leg Squats with a Kettlebell or Dumbbell (also known as Pistol Squats) close Variations » » Conventional, Sumo, >Trap Bar, Romanian, Good Mornings close Variations » » Barbell Back Squats (either low or high bar position), Front Squats, or Safety-bar Barbell Squats close
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Take a look at the program, and then I’ll explain the meaning of the ‘%1RM’ and ‘1st Set RPE’ notation and how to use it. How The Novice Bodybuilding Sample Program Looks (Be Sure To Check Out The Linked Videos If You Are Unsure) Spread your workouts out across the week and try to have no more than two sessions back to back. Strength development complements the accumulation of training volume and aids hypertrophy (muscle growth) by allowing heavier loads to be used over time.īecause skill development is not as important to a bodybuilder as it is to a powerlifter, and because greater volumes are performed on each day, a lower/upper split is used to balance out fatigue and recovery across the week.Įxercise preferences, limitations, and equipment availability differ from person to person, so I’ve written more details on how to choose below. We have two ‘strength’ days and two ‘volume’ days. It has more exercises to ensure all muscle groups are adequately trained and has a higher total volume. The Novice Bodybuilding Program, unlike the Novice Powerlifting Program, is a four-day program. The Beginner Bodybuilding Sample Workout Overview If you’re unsure whether you should choose this, the intermediate program, or our powerlifting programs, consider reading: How to Choose The Right Training Program For You. I’ll show you how to choose exercises and adjust things for the areas where you are more advanced. In this article, I introduce the sample Novice Bodybuilding Program from our book. To have shredded abs, you need to have enough muscle mass to make getting lean worth it. To have big legs, you need to train your hamstrings. To have a thick chest, you need to have a well-developed back. If you have been struggling to grow, this program may help by giving some balance to your routine.ĭon’t make the mistake of training your chest, arms, and abs each day, neglecting the majority of the musculature in your body. If looking like The Hulk, Wolverine, or Batman is your primary goal, then a training program with a bodybuilding focus is what you need.
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