Bodybuilding Training Routines for Beginners

If you are a beginner and want to build as much muscle mass as possible in the shortest possible time, I suggest you train 5 days per week. You start with a 2-day split routine and work yourself up to a 5-day split program as your body gets in better condition. Use each split routine for a minimum of 4 to 6 months before you move to the next split level.

2-Day Split Routine

If you have never trained with weights before, I suggest you start the first 6 months with a 2-day split routine in which you train half of your muscles during the first workout and the other muscles in the second workout. You should do a couple of basic exercises for each muscle group and perform 3 sets per exercise. The first set should be a warm-up set for which you use light weights and do about 20 repetitions. Each rep should be performed slowly (about 3 seconds) and you should focus on your technique. For the 2 next working sets you use heavier weights so that you can perform about 10 quality reps per set using perfect form. Each workout should take less than 80 minutes to complete.

WORKOUT 1:

• Thighs
• (hack) squat 1×20 + 2×10
• leg press 1×20 + 2×10
• dead lift 1×20 + 2×10
• Hamstrings
• lying leg curls 1×20 + 2×10
• standing leg curls 1×20 + 2×10
• Lower back
• hyperextension 3×15
• Calves
• standing calf raise 1×20 + 2×10
• seated calf raise 1×20 + 2×10
• Abdominals
• hanging knee raises 3×15
• crunches 3×15

WORKOUT 2:

• Upper back
• wide-grip pulldown 1×20 + 2×10
• seated cable row 1×20 + 2×10
• Biceps
• standing barbell curl 1×20 + 2×10
• concentration curl 1×20 + 2×10
• Chest
• barbell or dumbbell bench press 1×20 + 2×10
• dumbbell flyes 1×20 + 2×10
• Shoulders
• seated dumbbell press 1×20 + 2×10
• dumbbell lateral raises 1×20 + 2×10
• upright row 1×20 + 2×10
• Triceps
• standing one-arm dumbbell triceps extension 1×20 + 2×10
• cable pushdown 1×20 + 2×10
• Forearms
• palms-down barbell wrist curls 1×20 + 2×10

3-Day Split Routine

After about 6 months using the 2-day split your body should be ready for a 3-day split routine. By splitting your training over 3 workout days, you have some extra time to add a couple of exercises or to do an extra set for a few exercises. Do for each exercise at least 3 working sets of 8 to 12 quality reps per set. Each workout should take maximum 70 minutes to complete.

WORKOUT 1:

• Thighs
• (hack) squat 1×20 + 3×10
• leg press 1×15 + 2×10
• dead lift 1×15 + 2×10
• Hamstrings
• lying leg curls 1×20 + 3×10
• standing leg curls 1×15 + 2×10
• Lower back
• hyperextension 3×15
• Calves
• standing calf raise 1×20 + 3×10
• seated calf raise 1×15 + 2×10

WORKOUT 2:

• Upper back
• wide-grip pulldown 1×20 + 3×10
• seated cable row 1×15 + 3×10
• Trapezius
• dumbbell shrugs 1×16 + 3×10
• Biceps
• standing barbell curl 1×20 + 3×10
• concentration curl 1×15 + 2×10
• Abdominals
• hanging knee raises 3×15
• crunches 3×15

WORKOUT 3:

• Chest
• barbell or dumbbell bench press 1×20 + 3×10
• dumbbell flyes 1×15 + 2×10
• Shoulders
• seated dumbbell press 1×20 + 3×10
• dumbbell lateral raises 1×15 + 2×10
• upright row 1×15 + 2×10
• Triceps
• standing one-arm dumbbell triceps extension 1×20 + 3×10
• cable pushdown 1×15 + 2×10
• Forearms
• palms-down barbell wrist curls 1×20 + 3×10

4-Day Split Routine

After about 6 months using the 3-day split your body should be ready for a 4-day split routine. By splitting your training routine over 4 workout days, you have some extra time to add a couple of exercises or to do an extra set for a few exercises. Do for each exercise 3 or 4 working sets of 8 to 12 quality reps per set. Each workout should take about 60 minutes to complete.

WORKOUT 1:

• Hamstrings
• lying leg curls 1×20 + 4×10
• seated leg curl 4×10
• standing leg curls 3×10
• Lower back
• hyperextension 4×15
• Biceps
• standing barbell curl 1×20 + 4×10
• concentration curl 3×10

WORKOUT 2:

• Thighs
• (hack) squat 1×20 + 4×10
• leg press 4×10
• leg extension 4×10
• Triceps
• standing one-arm dumbbell triceps extension 1×20 + 4×10
• cable pushdown 4×10
• dips (between bench) 3×10
• Forearms
• palms-down barbell wrist curls 1×20 + 4×10

WORKOUT 3:

• Upper back
• wide-grip pulldown 1×20 + 4×10
• mid-grip pulldown 3×10
• (lying) T-bar row 4×10
• Calves
• standing calf raise 1×20 + 4×10
• seated calf raise 4×10
• Abdominals
• hanging leg raises 4×15
• crunches 3×15

WORKOUT 4:

• Chest
• flat bench dumbbell flyes 1×20 + 4×10
• incline barbell or dumbbell bench press 4×10
• cable crossovers 4×10
• Shoulders
• seated dumbbell press 1×20 + 3×10
• bent-over lateral raises 4×10
• dumbbell lateral raises 3×10
• Trapezius
• upright row or dumbbell shrugs 4×10

5-Day Split Routine

After about 6 months using the 4-day split your body should be ready for a 5-day split routine in which each muscle group is trained exactly once per week. By splitting your training over 5 workout days per week, you can train each muscle with maximum intensity and provide them enough time to completely recover and grow before their next training. Do for each exercise 4 working sets of 8 to 12 quality reps to failure. Each workout should take maximum 60 minutes to complete.

WORKOUT 1:

• Hamstrings
• lying leg curls 1×20 + 4×10
• seated leg curl 4×10
• standing leg curls 4×10
• Lower back
• hyperextension 4×15
• Calves
• standing calf raise 1×20 + 4×10
• seated calf raise 4×10

WORKOUT 2:

• Quadriceps
• (hack) squat 1×20 + 4×10
• leg press 4×10
• leg extension 4×10
• Inner and outer thighs
• thigh adductor 1×15 + 3×10
• thigh abductor 1×15 + 3×10

WORKOUT 3:

• Chest
• flat bench dumbbell flyes 1×20 + 4×10
• decline barbell or dumbbell bench press 4×10
• incline barbell or dumbbell bench press 4×10
• cable crossovers 4×10
• Abdominals
• hanging leg raises 4×15
• crunches 4×15
• Forearms
• palms-down barbell wrist curls 1×20 + 4×10

WORKOUT 4:

• Shoulders
• seated dumbbell press 1×20 + 4×10
• dumbbell lateral raises 4×10
• bent-over lateral raises 4×10
• Trapezius
• upright row or dumbbell shrugs 6×10
• Triceps
• standing one-arm dumbbell triceps extension 1×20 + 4×10
• cable pushdown or narrow-grip barbell press 4×10
• dips (between bench) 4×10

WORKOUT 5:

• Upper back
• wide-grip pulldown 1×20 + 4×10
• mid-grip pulldown or one-arm dumbbell row 4×10
• (lying) T-bar row 4×10
• Biceps
• standing one-arm dumbbell curl 4×10
• seated incline dumbbell curl 4×10

Concluding Note

Note that the perfect bodybuilding training routine does not exist. There are countless ways to construct an effective bodybuilding split routine, and each of them has advantages and disadvantages. Therefore the above routines only serve as good examples and can be adjusted to fit your personal needs. Download the TNBB training routine now for free.