Beginner Muscle Building Workout

Workout Goal: Build lean muscle mass while increasing strength
Features: Full Body Workout

As you get going with a new workout program geared towards building muscle mass, two things that you want to be sure you’re looking after is lifting heavy enough and then providing the body sufficient rest.

One of the biggest mistakes that many beginners make when planning out their program is not allowing for enough rest between workouts and thus, they never fully recover and grow stronger.

If you want to see noticeable improvements in strength and size, the time you spend out of the gym is just as important as the time spent in the gym.

Using a full body workout will allow you, the beginner, to hit the muscles at a very high frequency rate, which is something that’s key for overall muscle growth and development.

In addition to this, it will still provide ample time for you to relax and let your muscles rebuild themselves after each hard workout so you see noticeable strength progress week to week.

Since your primary goal is to build muscle, you shouldn’t focus too much on cardio during this time as that can take away from the results you get but if you’d like to add one or two sessions of moderate intensity cardio on the off days for health purposes, that’s fine to do so. Just avoid high intensity cardio training as it will be too taxing on the muscles when you’re going about this goal.

Workout Overview

  • Always be sure to start with a ten minute warm-up of five minutes of light cardio along with an initial warm-up set on your first lift. Aim to lift only a small amount of weight on this set but focus on using correct form to get the blood flowing to the muscles
  • Use a heavy enough weight that has you fully fatigued by the time you hit the last rep indicated but not so heavy that you aren’t able to maintain good form
  • Focus on lifting heavy first and foremost. If you need to rest slightly longer than what’s indicated to keep the weight heavy, do so.
  • At the same time, always make sure you’re maintaining the proper form. If good form is not used, injury risk will be high.
  • Perform the workout using a Monday/Wednesday/Friday set-up or a Tuesday/Thursday/Saturday or Sunday set-up
  • Make sure to consume your post-workout meal or shake immediately after this workout to promote maximum recovery

Day 1:

Exercise Sets Reps Rest
Bench Press 3 6 2 minutes
Squats 3 6 2 minutes
Barbell Rows 3 6 2 minutes
Lunges 2 8 90 seconds
Shoulder Press 2 8 90 seconds
Bicep Curl 2 10 45 seconds
Tricep Extension 2 10 45 seconds
Lying Leg Raise 2 12 30 seconds

Day 2:

Exercise Sets Reps Rest
Bench Press 3 6 2 minutes
Deadlifts 3 6 2 minutes
Pull-Ups 3 8 2 minutes
Incline Bench Press 2 8 90 seconds
Step-Ups 2 8 90 seconds
Upright Row 2 10 45 seconds
Reverse Fly 2 10 45 seconds
Crunch On An Exercise Ball 2 12 30 seconds

Day 3:

Exercise Sets Reps Rest
Bench Press 3 6 2 minutes
Leg Press 3 6 2 minutes
DB Rows 3 8 2 minutes
Shoulder Press 2 10 90 seconds
Leg Extension 2 10 60 seconds
Hamstring Curls 2 10 60 seconds
Bicep Curl 2 10 60 seconds
Tricep Dips 2 10 45 seconds
Plank Exercise 2 30 second hold 45 seconds

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