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The Best Bodybuilding Program For Beginners To Get Fit

Bodybuilding

Bodybuilding is a form of muscle training technique in which intense resistance exercises are performed to build a muscular physique. Bodybuilding focuses on physical appearance rather than strength.

A bodybuilding program is a workout routine that includes different strength and weight training exercises for targeting various muscle groups. A person who performs these activities is known as a bodybuilder. Bodybuilders take part in the bodybuilding competitions by posing in front of a panel of judges who rank them according to their physique. You need the lowest body fat and a muscular physique to rank top in a bodybuilding competition.
Three methods are followed by bodybuilders to achieve good aesthetics.

1) Workout

Training your muscles is the first and the most important step of bodybuilding. You can perform different types of resistance training workout using weights, hydraulic, or elastic for targeting all the major muscle groups. Performing cardio and cross-fit exercises will help you in shredding excess fat therefore toning your muscles.

2) Nutrition

Eating meals that contain a high amount of protein, carbs, and calories are important for building muscle mass in your body. Good nutrition will help your muscles to grow and supply the required amount of energy for doing intense workouts. In bodybuilding, protein and carbohydrates are the main nutrients for building the desired physique.

3) Rest

Resting is the period given between workouts to repair the broken muscles. Giving enough rest to your muscles develops strength, endurance, and muscle mass in your body. During sleep, your body movement is minimum hence it is the most amount of resting time given to your muscles.
Following a bodybuilding program helps you in achieving the ideal body for scoring great in the competitions. The following bodybuilding program is for beginners and is great for building a strong muscle base before following an intermediate level workout program.

The 6 Week Training Program

Bodybuilding
This program involves exercises that train all the muscle groups in your body and can be easily performed by beginners. There are 6 days for workouts and 1 day for rest. Performing these workouts will develop a strong muscle base and help you in building strength, endurance, and agility in your body.

Day 1 (Chest)

1) Pushup
The pushup is a bodyweight strength training exercise that target’s your pectoralis major and minor muscles. This exercise is performed for developing the strength and size of your chest muscles.
To do this exercise start with a plank position, keeping your hand’s shoulder-width apart and your feet hip-width apart. Lower your body till your elbows are perpendicular to the ground. Hold the position and then push your body back to the start. This is one repetition of the pushup exercise. Perform 3 sets of 12-15 repetitions of this exercise.
2) Pec Fly
Pec fly is a weight training exercise that works for your pectoralis major muscle. Pec fly is performed on a pec deck machine meaning you have the freedom to choose the intensity according to your strength.
You can perform pec fly by sitting on the pec deck machine with your back straight and your hands holding the levers of the machine. With a slight bend in your elbows, pull the levers together to the front of your chest. Hold the position and slowly return to the start. This is one repetition of the pec fly exercise. Perform 3 sets of 12-15 repetitions.
3) Bench Press
The bench press is one of the most famous weight lifting exercises that is performed for strengthening your chest muscles. To perform this exercise you need a barbell and a flat bench.
The bench press is performed by laying on a flat bench with your hands holding the barbell wider than shoulders width. Push the barbell in front of your chest with your elbows slightly bent. Bring the barbell closer to your chest. Hold and return to the starting position. This is one repetition of the bench press exercise. Perform 3-4 sets of 10-12 repetitions.
4) Incline Bench Press
The incline bench press is a variation of a traditional bench press exercise that target’s your upper chest muscles. An incline bench and a barbell are required to execute this exercise.
The incline bench press is performed by laying down on the incline bench with your hands holding the barbell wider than your shoulders width. Push the barbell in the air, move it closer to your upper chest. Hold and slowly return to the start. This is one repetition of the incline bench press exercise. Perform 3 sets of 10-12 repetitions.
5) Dumbbell Fly
 
Dumbbell fly is a weight training variation of pec fly exercise that works for your upper chest muscles. The range of motion in dumbbell fly is greater than the standard pec fly exercise this leverage develops endurance and agility in your chest muscles. You need a flat bench and a set of dumbbells to perform this exercise.
To do this exercise lay down on a flat bench holding a set of dumbbells in your hands. Place the dumbbell in front of your chest and start moving them away from each other forming an arc. Lower the dumbbells to the level of your chest then hold and return to the starting position. This is one repetition of the dumbbell fly exercise. Perform 3-4 sets of 12-15 repetitions.

Day 2 (Back)

1) Pull up
Pull up is an upper body strength training exercise that target’s your back muscles developing muscle mass and giving you V tapered back. Pull up is one of the best strength exercises for strengthening the latissimus dorsi muscle.
Perform this exercise by holding the pull up bar with your hands shoulder-width apart. Lift your body with your back straight and legs crossed. Stop when your chin is above the bar. Hold and return to the starting position. This is one repetition of pull up exercise. Perform 10-12 repetitions of this exercise in 3 sets.
 
2) Lat pulldown
Lat pulldown is a weight training exercise that primarily works for your latissimus dorsi and scapulae muscles. This exercise increases the strength, size, and width of your back muscles.
You can start this exercise by first sitting on the lat pulldown machine with back straight and hands holding the bar wider than shoulders width. Lower the bar to the level of your upper chest. Hold the position and return to the start. This is one repetition of the lat pulldown exercise. Perform 3 sets of 12-15 repetitions of this exercise.
3) Deadlift
The deadlift is an upper body weight lifting exercise performed primarily for building strength in lower back muscles. This exercise works for many major muscle groups and is among the three powerlifting exercises performed by bodybuilders for increasing muscle mass.
You can do a deadlift by standing straight with a barbell placed near your feet. Bend your body to hold the barbell with your hands shoulder-width apart. With your back straight, lift the barbell to the level of your torso. Hold and return to the starting position. This is one repetition of a deadlift exercise, perform 3-4 sets of 12-14 repetitions.
4) Seated Cable Row
Seated cable row is a weight training upper body exercise that is performed by using a cable row machine. This exercise strengthens your overall back muscles therefore increasing strength and size.
Seated cable row is performed by sitting on the cable row machine with your back straight and your feet placed on the panel wider than your hips width. Bend and hold the handle tightly. Pull the handle till it’s closer to your lower chest. Hold and return to the starting position. This is one repetition of seated cable row exercise, perform 3-4 sets of 12-15 repetitions.
5) Kettlebell Swing
The kettlebell swing is a weight training exercise that is performed using a kettlebell. This exercise increases strength, endurance, and agility in your back and shoulder muscles.
The kettlebell swing is performed by standing straight holding with a kettlebell in your hands. Move the kettlebell in an upward direction till your arms are straight and parallel to the ground. Hold the position and lower the kettlebell back to the start. This is one repetition of kettlebell swing exercise, perform 3 sets of 10-12 repetitions.

Day 3 (Arms)

1) Hammer Curl
Hammer curl is a variation of the traditional bicep curl exercise that target’s your forearm and bicep muscles. During the movement, your wrist is stable which maintains the form and boosts strength in your arms.
Start performing this exercise by standing straight with dumbbells in each hand. Keep your hands at your side with your fingers facing towards the ground. Lift the dumbbells while keeping your elbow stable. Stop when the dumbbells are closer to your shoulders. Return to the starting position by slowly lowering your hands. This is one repetition of the hammer curl exercise, perform 3-4 sets of 12-15 repetitions.
2) Dumbbell Wrist Curl
 
Dumbbell wrist curl is a weight training isolation movement that strengthens your forearm muscles. Performing this exercise helps in increasing the size and muscular endurance of your forearm muscle.
Dumbbell wrist curl can be performed by sitting on a flat bench and holding a dumbbell in one hand. Keep the dumbbell at the edge of your knee. Curl the dumbbell only using your wrist. This is one repetition of dumbbell wrist curl, perform 3-4 sets of 15-20 repetitions.
3) Concentration Curl
The concentration curl is a variation of the standard bicep curl exercise. This exercise is the most effective among other bicep curl movements as your elbows are stable which increases intensity.
To perform this movement, start by sitting on a flat bench with back straight and feet hip-width apart. Holding a dumbbell in your hand, bend and place your elbow towards your knee, near your inner thigh. Lift the dumbbell towards your other knee. Hold and return your hand by lowering it towards your feet. This is one repetition of dumbbell concentration curl exercise, perform 3 sets of 10-12 repetitions.
4) Dips
 
Tricep Dips is an upper body strength and endurance training exercise that trains your tricep muscles. Dips is a bodyweight exercise therefore it requires no equipment and has a very less risk of injury.
This exercise is performed by sitting on the edge of a bench with your back straight. Your legs should be extended and balanced on your heels. Keep your hands at your side, holding the bench. Move your torso in the air away from the edge to make the movement possible. Lower your body by bending your elbows parallel to the ground. Hold and return to the starting position. This is one repetition of dip exercise, perform 3-4 sets of 12-15 repetitions.
5) Overhead Tricep Extension
Overhead tricep extension is a weight training movement that is performed using your tricep and shoulder muscles. This movement has the highest hypertrophy than other tricep exercises as its target’s all three heads of your tricep.
Start this exercise by standing straight with your feet wider than your hips, holding a dumbbell or plate in your hand. Lift the dumbbell towards the top of your head with your arms fully extended. Lower the dumbbell by bending your elbows, behind your head. Hold and return to the starting position. This is one repetition of overhead tricep extension, perform 10-12 repetitions of this exercise in 3-4 sets each.
 

Day 4 (Shoulder)

1) Dumbbell Shoulder Press
The dumbbell shoulder press is a weight training compound exercise performed for training your shoulder muscles. This exercise develops the roundness of your shoulder muscles and is one of the hardest upper body pressing movements.
Perform this exercise by sitting on a flat bench or chair with your back straight, holding a pair of dumbbells in your hands. Move the dumbbells to the side of your head, above your shoulders. Lift the dumbbells till your arms are extended. Hold the position and lower the dumbbells back to the starting position. This is one repetition of dumbbell shoulder press, perform 3 sets of 12-15 repetitions.
2) Front Raises
 
Front raise is a weight training isolation movement that works for your shoulder muscles. The primary focus of this exercise is on your anterior deltoid muscles. You can perform this exercise using a dumbbell, barbell, or plates.
To perform this exercise stand straight with your feet hip-width apart, holding dumbbells at your side. Activate your core and lift the dumbbells in front of your shoulders, parallel to the ground. Hold and return to the starting position. This is one repetition of the front raise exercise, perform 12-15 repetitions in 3-4 sets.
3) Lateral Raises
 
Lateral raises are an isolation movement performed for strengthening shoulder muscles primarily the lateral deltoids. Performing this exercise can make your shoulders broader and stronger.
To perform this exercise stand tall with your back straight and hands at your sides holding a dumbbell. Brace your core and lift the dumbbells out to each side. Stop the movement when your elbows reach the level of your shoulders. Hold the position and lower the dumbbells back to your side. This is one repetition of the lateral raise exercise, perform 12-15 repetitions of this exercise in 3 sets.
 
4) Reverse Delt Fly
 
Reverse delt fly is a resistance training exercise that works for your deltoids and trapezius muscles. This exercise develops strength and improves your posture. Reverse delt fly is performed with dumbbells or on a pec deck fly machine.
You can start this exercise by sitting on a flat bench with dumbbells in both hands. Activate your core and raise the dumbbells out to your sides. Stop the movement when your elbows are at your shoulder level. Hold and return to the starting position. This is one repetition of the reverse delt fly exercise, perform 12-15 repetitions in 3-4 sets.
 
5) Dumbbell Shrugs
Dumbbell shrugs is a weight training exercise that target’s your trapezius muscles. This exercise is easy to perform as it has a low range of motion. Working your traps improves the movement of the shoulder joint and gives you an aesthetic physique.
Start this exercise by standing tall with your back straight, holding a pair of dumbbells at your side. Maintain a tight core and raise your shoulders to contract your trapezius muscles. Hold the position and lower the dumbbells back to the start. This is one repetition of dumbbell shrugs, perform 3-4 sets of 15-20 repetitions.

Day 5 (Abs)

1) Bicycle Crunches
 
Bicycle crunches are effective abdominal muscle training exercise. This exercise trains your abs and oblique muscles and requires no equipment.
You can perform bicycle crunches by lying flat on the ground with your knees bent and hands behind your head. Activate your abs and raise your feet in the air. Move your knee towards your other arm, keeping the other leg stable. Return the knee and perform the same procedure with your other knee. This is one repetition of bicycle crunches, perform 3 sets of 20 repetitions.
2) Leg Raises
Leg raise is a strength training exercise that target’s your rectus abdominal and oblique muscles.
Start this exercise by lying down on your back with your legs straight and hands at the side of your torso. Lift your legs together till your hips are off the ground. Hold the position and return by lowering your legs to the ground. This is one repetition of leg raises, perform 3-4 sets of 15 repetitions.
 
3) Flutter Kicks
 
Flutter kicks are a kicking movement that works for your lower rectus abdominal muscles. In this exercise only your lower body is in motion, this challenges your core strength.
Lie down on your back with your legs extended and hands at your side. Brace your core and lift both your legs a few inches off the ground. Raise your left leg towards the roof and slightly past your hip height. Hold and lower your leg back to the start to switch legs. This is one repetition of flutter kicks, perform 3-4 sets of 15-20 repetitions.
4) Crunches
 
Crunches are one of the most popular abdominal muscle training exercises. This exercise helps in building six-packs and increases the tightness of your belly.
To perform crunches, lie flat on the ground with your knees bent and hands behind your head. Activate your core and raise your upper body towards your thighs. Hold the position and slowly lower your upper body back to start. This is one repetition of crunches, perform 3 sets of 12-15 repetitions.
 
5) Plank
Plank is an isometric abdominal muscle training exercise performed by holding your body in a pushup position for the maximum time possible. The intensity of this exercise depends upon how long you hold the position.
To perform this exercise, start by getting into a pushup position with your back straight and hands shoulder-width apart. Your feet should be hip-width apart and your head straight, looking in front. Activate your core and maintain the form for 1 minute. This is one set of the plank exercise, perform 3-4 sets.

Day 6 (Legs)

1) Squats
 
The squat is a lower body strength training exercise that works for your leg and hip muscles. The squat is one of the three exercises in powerlifting. This exercise builds muscular strength and tones your leg muscles.
To perform squats, stand tall with your feet wider than your hips width and toes pointed outwards. Brace your core while looking in front. Lower your body till your thighs are parallel to the ground. Don’t move your knees ahead of the level of your toes. Hold the position and return to the start. This is one repetition of the squat exercise, perform 3 sets of 12-15 repetitions.
 
2) Leg press
 
The leg press is a compound weight training exercise performed to strengthen your leg muscles. This movement increases muscle mass and pressing strength of your lower body muscles. To perform this exercise you need a leg press machine.
The leg press can be performed by sitting on a leg press machine with your hands holding the support bars and your feet placed wide on the machine. Your toes should be pointed outwards. With your back straight and eyes ahead, unlock the machine and press the plate using your legs. Without locking your knees stop the movement. Hold and return to the starting position. This is one repetition of leg press, perform 10-12 repetitions in 3-4 sets.
 
3) Leg Extension
 
The leg extension is a weight training isolated movement that builds strength and endurance in your quadriceps muscles. This exercise is performed on a leg extension machine.
To perform this exercise, sit on a leg extension machine with your back straight and hands holding the support. While looking in front, Extend your legs till they are parallel to the ground. Hold and lower them back to the starting position. This is one repetition of leg extension, perform 3 sets of 12-15 repetitions.
 
4) Lunges
 
The lunge is a bodyweight strength training exercise that works for your lower body muscles. Athletes perform this movement in cross-training for sports activities.
To perform this lunges, stand straight with your feet hip-width apart. Place your hands on side of your belly. With your head straight, move your left leg ahead. Bend your knee till your thighs are parallel to the ground. Hold and return to the starting position. Perform the same steps with the right leg. This is one repetition of lunges, perform 12-15 repetitions on this exercise in 3-4 sets.
 
5) Calf raises
Calf raise is a bodyweight exercise that is performed to train the calf muscles. You can perform calf raises while standing or sitting on a smooth surface.
Calf raises are performed by standing straight with your hands at your side and feet hip-width apart. Lift your heels by pressing your toes to contract the calf muscles. Hold and lower your heels without touching the ground. This is one repetition of calf raises, perform 4 sets of 25-30 repetitions.

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