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The Best Bodybuilding Routines for Beginners

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The Best Bodybuilding Routines for Beginners

A lot of newbie bodybuilders are confused about what routine to follow when trying to hit the bull’s eye. There are several options out there. But the real question here is which bodybuilding routine will work best for you?

Today we will discuss the most effective and best bodybuilding routines for beginners — 3-day full body routine and 4-day split.

Since beginners do not have the same strength levels as that of advanced bodybuilders, these routines will trigger their muscles more often and will give them enough time to recover and repair.

3 Day Full Body Routine

This is a 3 day a week workout routine. It involves full body workouts. Each alternate day is a workout day. The one day in between is the rest day. After the third or fifth day workout, 1 or 2 days of rest days follow.

This routine is best suited for beginners. It allows the participator to get familiar with the exercises as they get to repeat them many times throughout the week.

Day 1:

  • Squats: 5 sets of 6 repetitions
  • Bench Press: 5 sets of 6 repetitions
  • Pullups: 5 sets of 6 repetitions
  • Barbell Curls: 5 sets of 6 repetitions
  • Ab Roller: 5 sets of 6 repetitions

Day 2:

OFF

Day 3:

  • Deadlifts: 5 sets of 5 repetitions
  • Dumbbell Incline Bench Press: 5 sets of 5 repetitions
  • Lateral Raises: 5 sets of 5 repetitions
  • Dumbbell Triceps Extensions: 5 sets of 5 repetitions
  • Hammer Curls: 5 sets of 5 repetitions

Day 4:

OFF

Day 5:

  • Lunges: 3 sets of 12 repetitions
  • Dips: 3 sets of 12 repetitions
  • Chin-ups: 3 sets of 12 repetitions
  • Push Press: 3 sets of 12 repetitions
  • Plate Twists: 3 sets of 12 repetitions

Day 6 And 7

OFF

4 Day Split

This routine involves the following pattern:

  • Upper body
  • On the following day lower body
  • Then a rest day
  • Then repeat

DAY 1:

Upper Body

  • Bench Press: 3 sets of 8 repetitions
  • Bent Over Row: 3 sets of 8 repetitions
  • Dumbbell Shoulder Press: 3 sets of 12 repetitions
  • Bicep Curl: 3 sets of 12 repetitions
  • Rope Tricep Pulldowns: 3 sets of 12 repetitions

Day 2:

Lower Body

  • Front Squat: 3 sets of 6 repetitions
  • Deadlift: 3 sets of 6 repetitions
  • Lunges: 3 sets of 10 repetitions
  • Hamstring Curl: 3 sets of 10 repetitions
  • Standing Calf Raises: 3 sets of 10 repetitions

Day 3:

OFF

Day 4:

Upper Body

  • Incline Bench Press: 3 sets of 6 repetitions
  • Lat Pull-down: 3 sets of 6 repetitions
  • Barbell Shoulder Press: 3 sets of 10 repetitions
  • Front Lateral Raises: 3 sets of 10 repetitions
  • Dips: 3 sets of 10 repetitions

Day 5:

Lower Body

  • Back Squat: 4 sets of 8 repetitions
  • Stiff-Legged Deadlift: 4 sets of 8 repetitions
  • One-Legged Squats/Leg Press: 4 sets of 12 repetitions
  • Hamstring Curl: 4 sets of 12 repetitions
  • Seated Calf Raises: 4 sets of 12 repetitions

Day 6 and 7:

OFF

A Blog By

Gym Chalo LoGo

GymChalo is a platform to bridge the gap between fitness centers and people. With an objective of Healthy India, Gymchalo allows users to find and book fitness centers, shop for protein supplements & other fitness products and book tickets to an upcoming fitness event.

 

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