Bodybuilding Beginner Workout Plan (8 Weeks)

Welcome to the Bodybuilding Beginner Workout Plan! This Plan will catapult you into the direction you need to gain the knowledge you need to demolish all your goals! This plan is meant for people or kids who are either completely new to the gym or have gone for a couple months and who are still trying to figure out how things work! If you fit that category, this plan is perfect for you and will end any questions that you may have when just starting your fitness journey! The goal of this plan is to build up the core muscles of your body and give you a baseline of your abilities to build upon, and get you started on your lifelong journey of creating a healthy life with the body of your dreams!

 This program is 8 weeks long. The first 5 weeks of the program are structured to be 3 days a week and the last 3 weeks (weeks 6, 7, and 8) will be 4 days a week. During these 8 weeks, you will be new so you will be building muscle and strength quickly. At first on some of the lifts (especially the compound lifts) you will be shaky and will be mostly focusing on form and building core muscles that help you balance and stay smooth while performing these lifts. The most important part of these compound lifts is to lift weights that aren’t too heavy and that will compromise your form. I have seen so many times when new lifters injure themselves because they get too ahead of themselves and try to lift heavier than they should, causing bad form that leads to injury. A couple months of just baseline experience to build up those core muscles while getting used to good form, you will be able to start building up that weight. If you practice good form, you will be able to lift way more than if you lift with bad form.

This is a bodybuilding program, and we are more focused on sculpting the body. With this program, you are going to get amazing results! That is if you are honest with yourself. If a workout in the program has the number of sets and reps. You should pick a weight that you will struggle on the last 2 reps, without causing you to have bad form. That is where the growth is made! You must push yourself. Growth is made from the reps being difficult. You will notice that there is not much cardio aside from 30-minute walks on a couple of rest days. Do not worry about heavy cardio. When you are building muscle, your body will need more calories to burn for just your daily activities and cardio is not so essential. The focus for this program is to build muscle and get your body used to lifting weight.

Now let’s get to it!

Key Phrases you will see.

Tempo. Meaning – The pace that you do the exercise. There will be 4 numbers (#-#-#-#) The order goes top pause, down/eccentric (When the muscles feel like they are stretching), bottom pause, And up. The numbers represent how long each part should take. The most effective way that I have found to help muscle growth is the down/concentric and having a slow movement. That will get the muscle tired very quickly. Depending on the exercise the tempo order can be confusing because sometimes the top pause will be after you have done half the rep. For example, on triceps extension the top pause is when your arm is fully extended and at the most intense part of the exercise. But on bench press you start at the top pause. Just know that the down/eccentric part is when your muscles feel like they are stretching. After a couple exercises you will really gain an understanding of -how my tempo order works.

Super set. Meaning - Involves 2 workouts in 1 set. Right after the first exercise you go straight into the 2^nd one.