BEGINNER BODYBUILDING ROUTINES. A beginner bodybuilding routine needs to be primarily concerned with building mass. There really is nothing else that can be gained from any type of initial bodybuilding exercise program if mass building workouts are not part of the deal. Workout Plan Summary. The goal of this bodybuilding workout plan is twofold: gain muscle mass and get extremely ripped. While some of the other workout plans on the site like the football workout plan or the 5x5 workout plan are designed to increase both speed and explosive strength, this bodybuilder workout routine i.
Psssst... Hey, you! Here's a question for you: Do you have a plan?
This is a crucial question to ask yourself, especially if you have a fitness goal in mind—which we assume you do! Having a goal is great, but having a goal and a plan to achieve it would be even better.
And here at Bodybuilding.com, we're serious about helping you reach your goals with our huge library of nutrition and training articles, hundreds of healthy recipes, and seemingly endless supply of supplements that cater to every goal. We're also your training coach by providing you with a workout plan—complete with nutrition and supplementation recommendations—to guide you toward fitness success.
Whether you want to build muscle, lose weight, or need a 30-day plan to look hot for a certain event, we've got it all on our All Access page. These are 10 of the most popular plans that people just like you have started and loved. Which one will you finish today?
1. LiveFit
Goal: Transform your body
Length: 12 weeks
Fitness Level: Anyone
Jamie Eason has spent years showing people of all ages and genders how to get into the best shape of their lives! She draws on her experience and understands that not everybody is the same. This workout program is best for anyone looking for a guiding hand in the right direction.
2. Shortcut To Size
- Goal: Gain weight and build muscle
- Length: 12 weeks
- Fitness Level: Novice to intermediate
Meet Jim Stoppani, PhD. As a researcher who's devoted his career to the nuances of muscle-building, Dr. Stoppani's the right person to listen to if you're looking to put on more size. With the right work, diet, intensity, and this workout program, you’ll build maximum muscle.
3. Kris Gethin 12-Week Trainer
- Goal: Gain weight and build muscle
- Length: 12 weeks
- Fitness Level: Advanced
Kris Gethin is one tough-ass son of a B. He proves it time and time again with his intense, no-nonsense philosophy: 'No excuses!' You can see this same philosophy ooze out of every pore as he pushes himself relentlessly throughout this workout program. He'll expect no less from you. This 12-week plan to help you build a ton of lean mass is one of his toughest plans yet, but the end results will blow your mind. If you survive it.
4. Labrada Lean Body
- Goal: Lose weight
- Length: 12 weeks
- Fitness Level: Anyone
Are you ready to work hard, train smart, and sculpt the lean body of your dreams? Bodybuilding legend Lee Labrada will help you get there with workouts to help you burn fat and build lean mass, a nutrition plan to support your training, healthy recipes, and more!
5. Shortcut To Shred
- Goal: Lose weight
- Length: 6 weeks
- Fitness Level: Anyone
Jim Stoppani also knows you want to show off that hard-earned muscle you built in Shortcut To Size. With this short-and-sweet program, you'll be on your way to a leaner, harder body. It's not going to be easy, but if it were easy, then everyone would be shredded. The program includes a comprehensive training, nutrition, and supplement guide to help shed the fat.
6. Big Man On Campus
- Goal: Gain weight and build muscle
- Length: 12 weeks
- Fitness Level: Anyone
Fitness model and physique competitor Steve Cook is the man who will help you become the Big Man On Campus. He understands the challenges of eating quality food on a college budget, the hectic schedules, and tackling the general demands of college life. Maximize your gains while you still can in college, and you’ll achieve BMOC status, too.
8. Living Large
- Goal: Gain weight and build muscle
- Length: 8 weeks
- Fitness Level: Advanced
Living Large with Jay Cutler is a complete muscle-building program that combines Jay's brutal workouts with his personal nutrition plan and supplementation schedule. Step into the life of four-time Mr. Olympia Jay Cutler and build your best body.
9. Get Swole
- Goal: Gain weight and build muscle
- Length: 16 weeks
- Fitness Level: Intermediate
The title says it all: If you want to Get Swole, this is for you. Led by Cory Gregory, this 16-week program will show you the Swole ways without eating junk and piling on unnecessary fat. It's the perfect cure for hardgainers.
10. Rewired
- Goal: Gain weight and build muscle
- Length: 9 weeks
- Fitness Level: Anyone
Rewired focuses not only on the physical aspect of fitness, but also on the mental aspect. By understanding what makes your brain tick, you can avoid pitfalls and make leaps toward progress—and ultimately, results. Rewired helps you discover who you are and teaches you the ways to be fit—not just for nine weeks, but for the rest of your life.
Bodybuilding Routines - Free & Complete Printable Bodybuilding Workout Routine
Bodybuilders should train like bodybuilders and NOT like weight lifters
Many a times bodybuilders train exclusively for strength and find that it build little or no muscle mass.
Although you strength might improve, you want real bodybuilding workout routines for maximum muscle hypertrophy.
Here are Bodybuilding Workout Routines - Beginner, Intermediate and Advanced Bodybuilding Routines with Complete Exercise Tips to Build Muscle and Get Big.
Inside This Article
-Beginner Bodybuilding Routine
-Intermediate Bodybuilding Routine
-Advanced Bodybuilding Routine
-3,4 and 5 Day Bodybuilding Workouts
-Muscle Building Exercises andMuscle Building Workouts Database.
No Nonsense Muscle Building by Vince Delmonte
Not all bodybuilding routines are the same
Now, when people hear this they may assume that this refers to the various different routines performed by the professionals in the bodybuilding world.
Well, such an assessment is not completely inaccurate. However, there are all different types of bodybuilding routines that even the 'average person' would benefit from.
This means that there are scores of different programs and to try and catalogue all of them would be next to impossible.
Better Way to divide bodybuilding routines
Rather than do this, it would be a much better idea to just break down the program into a beginner, intermediate, and advanced category.
This way, a clear understanding of the differences will be presented. Then, gym fans can select which type of program to follow based on their own needs.
So, let's take a look at these programs....
BEGINNER BODYBUILDING ROUTINES
A beginner bodybuilding routine needs to be primarily concerned with building mass.
There really is nothing else that can be gained from any type of initial bodybuilding exercise program if mass building workouts are not part of the deal.
In general, mass building exercises are designed to hit the main muscle groups through using compound exercises.
That means, the weightlifting exercises will employ more than one muscle group. A bench press, for example, uses chest muscles, biceps, triceps, and even the shoulders.
Such an exercise can be employed to pack on a lot of mass.
Reps and Sets for Beginners
You would always want to use a moderately heavy amount of weight for a moderate amount of reps. This will aid in building the muscles quite a bit.
You need not invest a lot of time in the gym with a beginner workout program. Four days a week is pretty much all that you need.
Best Weight Lifting Programs
Time in Gym - Short, intense workouts are key
Spending about one hour in the gym is usually enough and you only need to hit one particular body part per week. This will certainly improve your ability to add mass.
It is best to resist the desire to overdo things in the gym when you are a beginner. You do not want to invest too much time in the gym because this will lead to potential burnout and injury.
Plus, you would probably pack on mass a lot easier with a solid beginner mass workout routine.
INTERMEDIATE BODYBUILDING ROUTINES
Intermediate bodybuilding routines are when more emphasis is placed on boosting mass while also trying to develop more definition.
This means isolation exercises are added to the mix and so are certain more complex processes to boost muscle development.
In terms of the definition exercises, any exercise that targets only one muscle group must be employed. This means you will use a low amount of weight for a very high number of reps.
One common intermediate means in which you can boost mass can actually combine the isolation exercises with the compound exercises. This is known as the pre-exhaust method and it can deliver stunning results.
Basically, the way it works is that you would perform an isolation exercise to the point you cannot do anymore and then switch to a compound exercise that also includes the previously isolated muscle. This can boost mass tremendously.
ADVANCED BODYBUILDING ROUTINES
Advanced bodybuilding routines expand upon concepts in the intermediate routine and increase frequency and intensity.
Again, such routines are advanced and they receive such a name for a reason. It is best not to employ an advanced routine until you are sufficiently skilled with the ability to perform one.
Its time to Split your body in to parts for targeted training
A split routine is one of the better ways to make advanced gains. This means working out one hour in the morning and another hour in the evening.
Those that are truly advanced might even perform such workouts six days a week. However, this could be scaled back to five or four days as well.
And when you are seeking an advanced workout program, you will want to do whatever you can to lower your body fat percentage.
That means you will need to significantly increase your cardiovascular workouts and watch your diet. This will allow you to get into much better physical shape while presenting the physical dimensions of a bodybuilder.
This can only be achieved when your body fat percentage is low and the definition of the muscles is very clear.
No Nonsense Muscle Building by Vince Delmonte
Best Routine For Mass
Read a complete review of No Nonsense Muscle Building.
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