Beginner Bodybuilding

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RATING: 85 (FROM 4 JEFIT MEMBERS)

3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Great 4-day split for beginners looking to add quality muscle. This can be followed for 6 months or more before a 5th day needs to be added. Focus is on progressive overload - adding weight when you hit the desired reps and sets with the current weight. 1st barbell exercises each day should be taken to 1 or 2 reps before failure with good form.

Day 1
Day 4
Day 2
Day 5

Lower Body Day 1 4 exercises, 34 mins

Barbell Squat	3x5 reps	rest: 180s
Barbell Hip Thrust	3x5 reps	rest: 120s
Barbell Lunge	2x8 reps	rest: 120s
Barbell Standing Calf Raise	3x8 reps	rest: 60s

Upper Body Day 1 5 exercises, 40 mins

Barbell Bench Press	3x5 reps	rest: 180s
T Bar Row	3x5 reps	rest: 120s
Barbell Military Press	2x8 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	2x8 reps	rest: 120s
	3x15 reps	rest: 60s

Lower Body Day 2 5 exercises, 47 mins

Barbell Deadlift	3x8 reps	rest: 180s
Machine Leg Press	3x8 reps	rest: 120s
Machine Leg Extension	3x12 reps	rest: 120s
Machine Leg Curl (Prone)	2x12 reps	rest: 120s
Machine Seated Calf Raise	3x15 reps	rest: 60s

Upper Body Day 2 6 exercises, 59 mins

Barbell Incline Bench Press	3x10 reps	rest: 180s
Cable One-Arm Seated Row	3x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	2x12 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	2x12 reps	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 120s