After following strict diets, spending some additional time in the gym, and trying to redefine the physique, if you feel that you have not met your targets then it is time for some changes in your approach. MoneyOffSupps will not only provide a stimulus to your efforts but will also lead you to success in a shorter time period.
Do not consider your past efforts as waste. If you have already decided to redefine a lean and muscular physique for yourself irrespective of any hardships, learn from your past experiences. In this post, you will get a 9-month complete bodybuilding workout program for beginners along with a nutrition guide.
4 Proper Bodybuilding Workout For Beginners
For gaining muscle mass, you need to consume protein of 1.5 grams per pound of your body weight and carbohydrates of 1.5 grams per pound of body mass. If you want to burn fats, carbohydrate intake must be around 0.5 grams per pound of body weight and not body mass. You should get into the habit of having 5 to 7 meals per day, concentrating strongly on the meals before and after training.
Week 1 – Week 12
As a beginner it is always recommended to perform the full-body workout and if you are employing the resistance training to build your muscles, workout 3 times a week. Performing exercises with free weights, you must always focus on compound exercises as their range of effectiveness is far wider than the isolation exercises for particular muscle groups.
You can perform bench press, military press, back squats, barbell row, triceps extensions, and deadlifts on Monday, leg press, pull-ups, hanging leg raises, cable fly, biceps curls and calf raise on Wednesday and deadlifts, decline bench press, lat pulldowns, crunches and dumbbell lateral raises on Friday. 3 sets of 8 repetitions are enough to fatigue your target muscles and if you feel that you can easily perform the 8 reps in their proper form then you can add more weights and move to a new level.
Week 13 – Week 24
On the 13th week split the entire routine into upper and lower body workouts. Visit your fitness center 3 days per week, focus on the upper body on the first day and lower body on the next day. Continue this rotation for 3 months.
The upper body exercises include incline, flat and decline bench press, dumbbell shoulder press, pull-ups, close grip bench press, barbell rows, dumbbell side lateral raises, and biceps curls. The lower body exercises include a front, back, and overhead squat, deadlift, leg press, hamstring curl, hanging leg raise, calf raise, and crunches.
Week 25 – Week 36
After 6 six months of training, you should be able to train without straining your muscles or inviting any injuries. Fine-tune your muscular details by splitting the routine according to muscle groups and body parts.
Set quads and claves exercises on Monday, chest, and biceps on Tuesday, hamstrings, and shoulders on Thursday, and back and triceps on Saturday. Set Sunday, Wednesday, and Friday as rest days. Weight training at the intermediate or advanced level also requires adequate rest for muscle growth.