Bodybuilding programs for beginners lasting more than two, three or four days a week.
Who are these bodybuilding programs for?
As part of my coaching career, I offer a specific individual program and, above all, a monthly or weekly supervisor.
However, here are the most general programs that will suit all beginners. They get right to the point, choosing the most effective exercises for each muscle.
However, you can use other exercises in case of a specific problem. Then you will need to choose the equivalent in the basic exercise category.
To find out if you are a beginner, see if you are strong?
Caption: 4 × 8-12 = 4 sets of 8-12 reps.
Weight training program two days a week-full volume
10 г Super BCAA и 30 г Super Carbs
- Front squats: 4 × 8-12
- Gluten: 4 × 8-12
- Calves sitting with straight legs: 4 × 8-12
- Bench press: 4 × 8-12
- Overhead rowing bar: 4 × 8-12
- Pullover across the bench: 3 × 15-20
- Rowing on a low block on an inclined bench with open knees: 4 × 8-12 bends.
- Slope: 4 × 8-12
- Front bar: 4 × 10-15
- Crunch with Abmat: 4 × 10-15
40 g vegetable super protein
Weight Training 2 Days a Week – Split Program
- Monday (thighs, calves, arms, abs)
10 g Super BCAA and 30 g Super Carbs
Front Squat: 4 × 8-12
Deadlifts: 4 × 8-12
Calves in thigh press: 4 × 8-12
Oblique Curl: 4 × 8-12
Neck lengthening: 4 × 8-12
Crunch with ballast: 4 × 10-15
40 g Vegetable Super Protein
- Thursday (chest, back, shoulders)
10 g Super BCAA and 30 g Super Carbs
Bench press: 4 × 8-12
Pullover across the bench: 3 × 15-20
Pulling force in front: 4 × 8-12.
Yates-style rowing boom: 4 × 8-12.
Designed with dumbbells: 4 × 10-15
Bird / Rowing with dumbbells: 4 × 10-15
40 g Vegetable Super Protein
Weight training program two or three days a week – upper body only
We assume that the lower body is used in other sports … Do not fall into the trap of only training the upper body.
Alternate two or three times a week:
- Day 1 (back, arms, abs)
10 g Super BCAA and 30 g Super Carbs
Pulling force with high pulley in front: 4 × 8-12
Rowing bar a la Yeats in supination: 4 × 8-12
Rowing seat with low open pulley elbows: 4 × 10-15
Oblique Curl: 4 × 8-12
Neck Length: 4 × 10-15
Crunch on high pulley: 4 × 10-15
40 g Vegetable Super Protein
- Day 2 (chest, shoulders, arms)
10 g Super BCAA and 30 g Super Carbs
Bench Press: 4 × 8-12
Cross Bench Pullover: 3 × 15-20
Designed with dumbbells: 4 × 8-12
Rowing standing wide grip: 4 × 10-15
Pulling force, non-curved supination: 4 × 8-12.
Tight handle: 4 × 8-12.
40 g Vegetable Super Protein
Strength training program three or four days a week
Alternate three or four times a week:
- Day # 1 (thighs, calves, arms, abs)
10 g Super BCAA and 30 g Super Carbs
Long Leg Press: 4 × 8-12
Seated Leg Curl: 4 × 8-12
Calves in thigh press: 4 × 8-12
Inclined curl: 4 × 8-12
Curl at the table: 3 × 8-12
Neck lengthening: 4 × 8-12
Grooves between two benches: 3 × 8-12
Crunch at the Swiss Ball: 4 × 10-15
40 g Vegetable Super Protein
- Day number 2 (chest, back, shoulders)
10 g Super BCAA and 30 g Super Carbs
Bench press: 4 × 8-12
Bench Press: 3 × 10-15
Cross Bench Pullover: 3 × 15-20
Front Pull: 4 × 8-12
Seated Row with Low Pulley Supination: 4 × 8-12
Standing wide-grip rowing: 4 × 10-15
T-bar rowing with open knees: 4 × 10-15
40 g Vegetable Super Protein
Add-ons
- Rest time between sets: 60 to 90 seconds.
- Rest time between exercises: 2 to 3 minutes.
Dumbbell Strength Training Program
If you train at home with limited equipment, here is a weight training program with dumbbells for beginners.