Bodybuilding for beginners - training programs and scheme

Everything you wanted to know about bodybuilding training, but was too shy to ask! How to choose, how to train, how to relax? We read and enlighten!

The Internet is replete with an abundance of training programs that will make your body perfect, it remains only to choose which bodybuilding training programs are suitable for you personally. And this is perhaps the most crucial moment.

Having chosen the wrong bodybuilding training, you will at least waste time, at the maximum - you can get an imbalance in the body or even injuries.

Types of training programs

Bodybuilding training can be of the following types:

  • either youburn fat and gain weight,
  • orworking on the terrain,
  • orfocus on losing weightby burning fat.

bodybuilding workout programsHowever, not all so simple. With such a small number of goals of training programs - a great many: authors methods and basic programs, for amateurs, for professionals,circular training, training according to the tabata protocol, crossfit, takfit, etc.

If you show miracles of ingenuity and are not entangled in such an abundance, your eyes will still run wide, and you willy-nilly want to try different options.

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But what is the result? Taking up one bodybuilding workout, you will soon switch to the second, third and so on.

Changing programs at this pace, you do not allow your muscles to penetrate them, to feel all the advantages of a particular plan.

It is important not only to draw up a schedule of exercises, but also to run into it: follow for at least a couple of months, and possibly more, depending on the characteristics of the training cycle.

But what if you surrender to the personal trainer and protect yourself from the need to look for a plan? Some beginners think. Yes, of course, this is a great move. You can completely rely on the opinion of a professional and completely relieve yourself of responsibility. However, do not fully rely on the individuality of the plan, hoping that the coach will draw up a magic program for you.

Part of the ready-made plans are taken and adjusted to the capabilities of the person. Often this focus is applied to beginners: the fact is that all beginner athletes must first go through a basic bodybuilding training program to strengthen all their muscles.

And this is right, because choosing a profile plan, for example, to increase muscle mass or pumping a separate part of the body, can only be done by successfully making a base. Let's look at some examples.

Bodybuilding weight training

In the next video cycle, Evgeny Avvakumov takes away all the details of a competent mass-gain training for beginners. Detailsmuscle buildingand, directly, training, waiting for you in his full guidance.

Returning to the programs, many trainers do the same. Why it happens? In fact, the first time its impossible to draw up an ideal program that is perfectly suitable for a person, because it is not known how the muscles will behave during the training.

This can only be learned empirically. And only when you know exactly how this or that load affects your body, you can choose a specific bodybuilding training.

Full body workouts (full body)

The next most popular and important training option is fullbody training for all muscle groups in one complex. An example would be the following video program.

You can work out the whole body even with one universal projectile, dumbbells.

How else can you build a body transformation strategy?

Bodybuilding workout for relief

The following video shows a terrain training option. The secret of successful drying is based on two secrets - this is proper nutrition and highly interesting training.

Back to the basics of creating a plan for beginners. What important fundamentals need to be considered?

How to form a workout for beginners

When making or choosing a bodybuilding training, it is worth paying How to make an effective workout for weight loss attention to the following criteria: the volume, frequency and duration of training, the time allotted for recovery, and the order of muscle training. Why is it so important - we will tell you now.

Work intensity

It consists of the training volume - the number of sets and reps in the approach - and the rest time between them. The number of repetitions and approaches in training depends on the specific goal that you want to achieve with your bodybuilding training program.

bodybuilding training program for beginnersIf your task is to gain weight, forbest muscle hypertrophyIt is recommended to work 3 approaches in the range of 6-8 repetitions. In such a bodybuilding training, rest between sets should be at least a minute. If you are doing a difficult exercise, you can increase the time to 4 minutes.

Taking long breaks is not recommended, otherwise the performance in the hall will noticeably drop. Nina: "Poverty will go away! Just in the corner of the house keep the usual ..." "Anyone with varicose veins, read it - until it is removed! This will permanently relieve varicose veins in 4 days and ..."

To work out the relief, you will need a lot more load, and there is no single solution here. In some programs you will work interval orcircular training methods, in classic - increase the number of repetitions to 12-15, reducing the number of seconds of rest to 30 or 0.

What other methods can increase the intensity of training, read in the review material "how to build muscle".

Training frequency

Everything is simple here: the body has muscles of different sizes, and you need to train all the significant ones. Therefore, it is necessary to build a training program for bodybuilding so that the loads are distributed between all of them more or less evenly.

Note to the novice bodybuilder: the longer you exercise, the faster the muscles recover. But! The stronger they are trained, the more they need to give rest.

And another important point: over time, the recovery capabilities of muscles increase noticeably slower than your progress. So, the breaks between workouts need to be increased.

Large muscles recover longer than small ones, which means that they need to be trained less often,

Training duration

All the best bodybuilding training programs, as a rule, do not exceed one hour, and this is correct if you do not take artificial hormonal drugs.

Spending more time in the gym is strongly discouraged, since in this case muscle recovery will slow down. By the way, a day of rest after a bodybuilding training is an equally important part of the program!

It has been proven that muscles do not grow during work with iron, but after direct loading, when you sleep, eat, relax or just read this article.

The sequence of muscle training in bodybuilding

You can choose one of two options, each of which is correct and will bring you results subject to regular training:

1. You work out the whole body at once. In this case, the basis of your workout is compound (multi-component) exercises, which involve several muscle groups. You will find fewer workouts in a week, as the muscles will recover all at once.

2. The second option: during your bodybuilding training, you focus on individual muscle groups, performing the so-called isolated exercises. In this case, the frequency of training per week you will have more, but you will need less time to recover. This option is considered more effective, but it is recommended to use it only after you have strengthened the main muscles with the previous method.

3. There is also a more complicated version with its own combinationssplit training.

It is better for beginners to keep the middle ground: to train muscles more often with multi-component exercises, leaving a maximum of 3-4 days of rest and planning the next workoutduring the supercompensation phase.

Distribute specific muscle groups according to the days of the week, but without breaking them into smaller components. Choose activities that focus on parts of the body. For example, the base example:

Day 1 -foot trainingand arms (biceps and triceps),

Day 2 -back trainingandpectoral muscles.

Bodybuilding Anatomy Tips

You can train any muscle groups together, you just need to take into account the recovery time and some anatomical features.

When Sports nutrition for young football players recommendations selecting exercises, remember: you always need to move in the direction from the complex to the lung with larger muscles. They are arranged in the following order: muscles of the legs, back and chest, followed by deltas, triceps, biceps.

Why cant you train your biceps first and then your back? The fact is that biceps also works while doing exercises for the back. And if you get tired of it initially, then you wont be able to fully work it out.

To properly build the sequence of muscle training in your bodybuilding program, look at which group they belong to - pushing (for example, deltas, triceps, chest) or pulling (back, biceps). Place the muscles from one ligament in the training program in the decreasing direction, and nothing else.

Bodybuilding Materials:

Basic Bodybuilding Training Program

Ideally, distribute exercises with large muscles on different days of the week, do not push the exercises on the back, chest and legs in one day. This will avoid a large load on the body as a whole and the cardiovascular system in particular.

The exception is the back and chest muscles: they can be trained on the same day because of their close proximity to each other (dont have to distill the blood for a long time), and also because they are antagonist muscles (involuntarily retracts during the work of one group and second one).

According to the same principle, it is recommended to train together: biceps and triceps,quadriceps and hip biceps, back and chest, etc.

So what bodybuilding training program does a beginner need? Definitely basic! For the first six months of classes, your body will get used to the load and performing isolated (targeted) exercises is simply pointless, so the emphasis in the program we recommend is on exercises that will form the main muscles.

Your base program might look something like this.

Basic training program in the gym




Bench press lying on a horizontal bench (or at an angle)

  • 3 sets of 8-10 reps
  • Body Part: BREAST Equipment: BAR

Breeding dumbbells on a horizontal bench

  • 3 sets of 8-10 reps
  • Body Part: BREAST Equipment: Dumbbells

Dips (with weights)

  • 3 sets of 8-10 reps

Biceps Barbell Lifting

  • 3 sets of 8-10 reps
  • Body Part: BICEPS

Kicking while sitting on a bench

  • 3 sets of 30 reps
  • Body Part: PRESS Equipment: OWN WEIGHT

Start small, moderate your ambitions, take the basic bodybuilding training program for a quality foundation, and in the future you can already adjust the body to the perfect state: guys can start working on mass or terrain with special exercises.

Girls - perfect the lines of their body, lose weight,approaching the ideal of a staror gain mass in lagging parts of the body, for example, purposefullyswing buttocks.

Before training, be sure to dowarm up and stretch after: Walk along the path, do some warm-up exercises.

At first, it is recommended for a beginner to perform warm-up sets of each exercise of his bodybuilding workout, this will prepare the muscles for exertion and allow you to hone the correct technique. The main requirement is to warm up with light weights!

As confidence and experience grow, move on to more intensive programs. An example of such a fitness plan is given below.

Body Fitness Workout - Moderate Level








Today's training is aimed at working out the muscles of the legs - quadriceps, thigh biceps and calf muscles. Start by warming up, and then move on to the exercises. Follow the recommended range of approaches and repetitions. For optimal recovery, rest between sets should be 30-60 seconds. For detailed information on the correct technique for performing exercises, click on the appropriate link in our database and watch the video.

Jump Squats

  • 2 sets of 15 reps
  • Body Part: QUADRICEPS Equipment: OWN WEIGHT

Plie squats with dumbbell

  • 3 sets of 12-15 reps
  • Body Part: QUADRICEPS Equipment: Dumbbells

Leg press

  • 3 sets of 12-15 reps
  • Body Part: QUADRICEPSEquipment: SIMULATOR

Mahi back with one foot from the bottom block

  • 3 sets of 12-15 reps
  • Part of the body: BUTTERFLIESEquipment: BLOCK

Romanian deadlift

  • 3 sets of 12-15 reps
  • Part of the body: HIPS BICEPS

Leg curl on the simulator

  • 3 sets of 12-15 reps
  • Part of the body: HIPS BICEPSEquipment: SIMULATOR

Lifting on socks in the simulator for leg press

  • 3 sets of 12-15 reps
  • Part of the body: CAVIAR FOOT equipment: SIMULATOR

And some details on cardio and weights.

Why not cardio

Some bodybuilders prefer to do long exercises before weight training.cardio workout, although during such an aerobic load, the body already consumes glycogen.

The lower the glycogen supply, the less energy an athlete has to exercise with weight training. Therefore, you will either have to reduce working weight or work with great fatigue. Do not spend on cardio before training for more than 7-10 minutes.

Weight calculation

Do not chase a lot of weight, the main thing is the correct technique. Better to go slowly to success than quickly earn a sports injury! Only a gradual increase in workload and self-discipline will allow you to achieve sustainable results.

Only time and personal practice will be able to show how you should build your training cycle. And while you are in doubt, just takebasic training plan for a beginneraccording to your purpose and gender, and forward to the gym.

Sports supplements

To become perfectly voluminous, your muscles need help -proper nutrition for muscle growthand sports supplements. This will significantly increase the efficiency of your work in the gym and give strength to your body.

The following types of supplements will be useful to all active visitors to fitness rooms.

Vitamin and Mineral Complex

During intense physical exertion - vitamins and minerals are consumed by the body faster. They are also responsible for protein synthesis and are the engine of metabolic processes.


Allows muscle fibers to recover faster and provides building material for lean muscle growth.

Whey Protein

The most popular protein supplement for muscle growth. The main source of this protein is whey.

Glucosamine and chondroitin

Fills joints, ligaments and tendons with essential substances for prevention or recovery from injury


Replenishes reserves of fluid and trace Masterone - 15 Things That Will Up You Cycling It. The Practical Guide To Masterone For Sale elements during exercise. It brings the water-salt balance to the physiological norm.

Pre-workout complex

Increases productivity during sports, strength indicators, endurance, recovery speed between sets.

Supplements for regular exercise

VPLAB Nutrition | Daily 1?

  • Balanced and optimally selected vitamin and mineral complex VPLab "Daily 1", including 25 vitamins and easily digestible minerals.
  • Category:


Category Details

1 caplet daily with meals, washed down with water.

Red Star Labs | S-BCAA Powder 2: 1: 1?

  • balanced BCAA amino acid complex (leucine, isoleucine, valine) with a branched side chain in a traditional ratio of 2: 1: 1
  • Category:


Category Details

Mix 1 serving of the product with 250 ml of water or milk. Eat 1-2 servings per day based on your needs and diet. Use before and after training. On non-training days, eat between meals.

VPLAB Nutrition | 100% Platinum Whey?

  • Made using the most advanced technologies and meets all international quality standards. This is a unique product that combines premium whey protein and great taste for the first time.
  • Category:


Category Details

Use: 1-3 servings per day. On workout days use after workout.
Preparation: mix 30 g of powder (2 scoops) with 250-300 ml of water or skim milk

VPLAB Nutrition | Glucosamine Chondroitin?

  • Protection and prevention of joint diseases.
  • Category:


The daily norm is 2 tablets, which are recommended to be taken with food, while not forgetting to drink plenty of water.

Olimp Sport Nutrition | Iso Plus Powder?

  • Concentrate for preparing an isotonic powder drink with the addition of L-carnitine and L-glutamine. Thanks to this combination, the tool will help support your body during prolonged physical exertion.
  • Category:


Directions for use: Use as needed, especially during intense physical exertion.
Preparation recommendations: 17.5 g of powder (2 tablespoons) in 250 ml of water.

Olimp Sport Nutrition | Knockout 2.0?

  • A new formula for an excellent pre-workout complex. Advantages: 2 g of beta-alanine and 1 g of el-arginine for shock training!
  • Category:


Take one serving (6.1 g of powder or ? scoop) 30 minutes before training mixed with 250 ml of water

The recommendations of sports nutrition are indicative. Before buying, we recommend that you consult with a specialist in the store.


Of course, male and female bodybuilding training programs have their own characteristics, differences and nuances.

On the pages of our site you can find classic and copyright men's bodybuilding training for all parts of the body and for any purpose. Women's training, as well as recommendations forself-programming for girlshighly recommend reading.

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