bodybuilding-workouts-for-beginners


The Complete 4 – Week Beginner’s Workout Program

It doesn’t matter if you are a beginner, or you’re just coming back to the gym after a longer break. This workout plan will significantly improve your fitness and figure in just four weeks.

In the world of fitness, the three-month programs hold their supremacy.  They can be seen in many fitness magazines.  And for a good reason. Throughout the years they have been confirmed as very effective in attaining good shape. However, in this article we’re going to offer you a much faster way for producing good results in the gym, cutting this time form 12 weeks to only 4.

Truth being told, it’s not some magical program to rule all the other programs, and by no means the only practice you’ll ever need. However, it may just help you in overcoming that problematic first month, when you’re building the foundations for future gains.

In other words, this is an accelerated beginner’s guide to bodybuilding. The plan sets a demanding month of training, moderate enough to avoid injury or burnout. Starting with some less demanding exercises in the first week, it gradually intensifies over the next three weeks, introducing new exercises and increased volumes.

In just four weeks of training you’ll build up enough quality muscles to prepare you for any challenge at hand. At worst, your body will look way better then when you’ve started.

Although we call it beginner’s guide, the program isn’t just suitable for beginners. It works just as well for people who are returning to training after a longer leave. Maybe you’ve had an injury which forced you out of the gym for months, and you want to get back on track as fast as you can. This program is perfect for you. It will get you up and running in no more than four weeks. How’s that for a result?

WEEK 1: FULL BODY FOCUS

The program starts with full-body training split. Every workout focuses on all major muscle groups, instead of splitting them up. In the first three days of the week you’d perform just one exercise per muscle group in each session. Providing your body with a day of recovery between sessions is crucial. That is why Monday, Wednesday and Friday are fixed as training days, while Saturday and Sunday are days for rest.

The exercises during the first week are not complicated, and even though they are often included in advanced lifting programs, they are also appropriate for beginners.

At the beginning you’ll primarily turn to machine exercises, with some free-weight lifting in the very start. The idea behind this is the necessity for you to master these exercises in order to set the stage for future gains in muscular size and strength. Before trying any of them, read all the exercise descriptions carefully, and make sure that can handle them properly.

Every workout in the first week involves three sets of exercises. This number will rise over the next weeks adding up to nine sets per muscle group, making for a nice start up volume. Every set, except the abdominal crunches, consists of 8-12 reps. This number of reps is generally thought as best in achieving maximum gains in muscle size, and widely accepted by the bodybuilding community.

It also applies the principle commonly referred to by the bodybuilders as a reverse pyramid, where you do 8 reps in the first set, 10 in the second, and 12 in the third, as opposed to the standard pyramid which takes you from lower to higher rep count with each set, but by decreasing the weight at the same time.

 

DAY 1: Full Body

Incline Dumbbell Bench Press3 sets8, 10, 12 reps
Lat Pulldown3 sets8, 10, 12 reps
Overhead Dumbbell Press3 sets8, 10, 12 reps
Leg Press3 sets8, 10, 12 reps
Lying Leg Curl3 sets8, 10, 12 reps
Rope Pressdown3 sets8, 10, 12 reps
Barbell Biceps Curl3 sets8, 10, 12 reps
Standing Calf Raise3 sets8, 10, 12 reps
Crunch3 sets15 reps

DAY 2: Rest

Today is rest day.

DAY 3: Full Body

Incline Dumbbell Bench Press3 sets8, 10, 12 reps
Lat Pulldown3 sets8, 10, 12 reps
Overhead Dumbbell Press3 sets8, 10, 12 reps
Leg Press3 sets8, 10, 12 reps
Lying Leg Curl3 sets8, 10, 12 reps
Rope Pressdown3 sets8, 10, 12 reps
Barbell Biceps Curl3 sets8, 10, 12 reps
Standing Calf Raise3 sets8, 10, 12 reps
Crunch3 sets15 reps

DAY 4: Rest

Today is rest day.

DAY 5: Full Body

Incline Dumbbell Bench Press3 sets8, 10, 12 reps
Lat Pulldown3 sets8, 10, 12 reps
Overhead Dumbbell Press3 sets8, 10, 12 reps
Leg Press3 sets8, 10, 12 reps
Lying Leg Curl3 sets8, 10, 12 reps
Rope Pressdown3 sets8, 10, 12 reps
Barbell Biceps Curl3 sets8, 10, 12 reps
Standing Calf Raise3 sets8, 10, 12 reps
Crunch3 sets15 reps

DAY 6: Rest

Today is rest day.

DAY 7: Rest

Today is rest day.

 

Continues on page 2  (WEEK 2: Start The Split)…

 


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