Bodybuilding For Beginners
Free Workout Routines

Bodybuilding for beginners. Beginner workouts using high intensity training. Free 3day workout routine.

Beginner routine 1

A beginner routine will be fundamentally different from an advanced training routine that you'll find on this site.

The idea with the beginner bodybuilding routines is to slowly help your muscles get used to the weight lifting intensity and the physical toll that it will have on your body during the workout and also afterward.

We want to introduce workouts and different exercises slowly, to develop the muscles and get them to handle the bigger loads soon to come.

We will be doing the whole body three times a week, using mostly compound movements.

You will be working your entire body in one day which is completely different from an advanced routine.

This is so that you can develop the muscle foundation before you move onto advanced routines, where you'll be isolating specific muscle groups with multiple exercise movements for each body part, instead of using one exercise per body part, like the ones you'll see in beginner routines.

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Rest between 1 and 2 minutes between each set.

Day 1:
(Chest) Flat bench press- 3 sets. 10-8-6

(Back) Pull up- 3 sets. 8-6-4 (slow controlled form)

(Shoulder) Barbell press- 3 sets. 10-8-6

(Bicep) Dumbbell curls- 3 sets. 10-8-6

(Triceps) Bench dips- 4 sets. 10-8-6-4

(Legs) Squat- 4 sets. 10-8-6-4

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Day 2: OFF

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Day 3: OFF

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Side Note:

You will need these extra days off when you're just beginning your bodybuilding training. Don't hesitate to take more days off than this if you're still in pain. Feel free to begin this workout routines once a week, then build it up to twice a week, then build it up to 3 times a week when you feel that you can do it. Don't injure yourself. Not all beginners will be able to do this 3 times a week right off the bat. Work up to it if you have to.

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Day 4:

(Chest) Flat bench press- 3 sets. 10-8-6

(Back) Pull up- 3 sets. 8-6-4 (slow controlled form)

(Shoulder) Barbell press- 3 sets. 10-8-6

(Bicep) Dumbbell curls- 3 sets. 10-8-6

(Triceps) Bench dips- 4 sets. 10-8-6-4

(Legs) Squat- 4 sets. 10-8-6-4

(Abs) crunches- 4 sets. 25-20-15-15
(rest 30 seconds between sets for abs)

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Day 5: OFF

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Day 6: OFF

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Day 7:

(Chest) Flat bench press- 3 sets. 10-8-6

(Back) Pull up- 3 sets. 8-6-4 (slow controlled form)

(Shoulder) Barbell press- 3 sets. 10-8-6

(Bicep) Dumbbell curls- 3 sets. 10-8-6

(Triceps) Bench dips- 4 sets. 10-8-6-4

(Legs) Squat- 4 sets. 10-8-6-4

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Day 7: OFF

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Expect to see more pages on Bodybuilding for beginners.

Make sure you look around and discover different routines that you may find to be more suitable for your specific needs.

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