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Routine for the 12 WEEKS BODYBUILDING PROGRAM FOR BEGINNERS
STAGE I (WEEKS 1-6): MUSCULAR COORDINATION WEEKS 1-3
* Complete the following training twice a week during the first week; if you feel comfortable, then do it three days a week.
* Give yourself a minimum 48 hours resting period between trainings.
* Take the shortest break possible between sets and exercises, but without suffocating.
* The last repetition of each set must be a challenge, but not until the point it compromises your style.
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WEEK 1 |
WEEK 2-3 |
| Muscle |
Exercise |
Set |
Reps |
Set |
Reps |
| Quadriceps/ Gluteus |
Press |
1 |
15 |
2 |
15 |
| Femorals |
Femoral curl lying down |
1 |
15 |
2 |
15 |
| Chest |
Bench press |
1 |
15 |
2 |
15 |
| Upper back |
Seated pulley rowing |
1 |
15 |
2 |
15 |
| Shoulders |
Seated military press |
1 |
15 |
2 |
15 |
| Trapezius |
Dumbbell shrugs |
1 |
15 |
2 |
15 |
| Triceps |
Pulley pulls |
1 |
15 |
2 |
15 |
| Biceps |
Z bar arm curl standing |
1 |
15 |
2 |
15 |
| Lower back |
Back extension |
1 |
15 |
2 |
15 |
| Abdominals |
Shrugs |
1 |
15 |
2 |
15 |
WEEKS 4-6
* Complete the following training in this order twice a week. Try to leave a free day in between.
* Rest for 30 to 45 seconds between sets of the same exercise and muscle, with a minimum break between exercises for different muscular groups.
* As you are doing fewer repetitions, you will have to use more weight. Even so, keep a correct style.
| Training # 1 (chest, back, shoulders) |
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|
| Muscle |
Exercise |
Sets |
Reps |
| Chest |
Bench press |
3 |
12 |
| Chest |
Contractor machine flies |
3 |
12 |
| Upper back |
Seated pulley rowing |
3 |
12 |
| Upper back |
Pulley pulls |
3 |
12 |
| Shoulders |
Military press on apparatus |
3 |
12 |
| Shoulders |
Dumbbell lateral raises |
3 |
12 |
| Trapezius |
Dumbbell shrugs |
3 |
12 |
| Training # 2 legs, arms, waist) |
|
|
| Quadriceps/ Gluteus |
Press |
3 |
12 |
| Quadriceps |
Leg extensions |
3 |
12 |
| Femorals |
Femoral curl lying down |
3 |
12 |
| Triceps |
Pulley pulls |
3 |
12 |
| Biceps |
Z bar arm curl standing |
3 |
12 |
| Lower back |
Back extensions |
3 |
12 |
| Abdominals |
Shrugs |
3 |
12 |
STAGE II (WEEKS 7-12): MUSCULAR DEVELOPMENT
* Complete each training once a week. They can be performed in consecutive days.
* Rest for 45 to 60 seconds between sets of the same exercise and muscle, with a minimum break between exercises for different muscular groups.
* Most of the sets should comprise 8 to 12 repetitions. If doing 12 is easy, increase the weight; but if you cannot fulfil eight, reduce the load.
| Day 1 (TRUNK “PUSH”) |
|
|
| Muscle |
Exercise |
Sets |
Reps |
| Chest |
Bench Press |
3 |
8 a 12 |
| Inclined press |
3 |
8 a 12 |
| Contractor machine flies |
2 |
8 a 12 |
| Shoulders |
Military press with bar |
3
3 |
8 a 12 |
| Dumbbell lateral raises |
2 |
8 a 12 |
| Posterior raise |
3 |
8 a 12 |
| Triceps |
Dumbbell extensions above head |
3 |
8 a 12 |
| Pulley pulls |
3 |
8 a 12 |
| Abdominals |
Vertical bench knees raise |
3 |
12 a 15 |
| Shrugs |
3 |
12 a 15 |
| DAY 2 (TRUNK “PULL”) |
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|
| Muscle |
Exercise |
Sets |
Reps |
| Lower back |
Pulley pulls |
3 |
8 a 12 |
| Bar rowing on multipower |
3 |
8 a 12 |
| Seated pulley rowing |
2 |
8 a 12 |
| Trapezius |
Dumbbell shrugs |
3 |
12 a 15 |
| Biceps |
Z bar arm curl |
3 |
8 a 12 |
| Scott bench arm curl |
3 |
8 a 12 |
| Forearms |
Bar wrist curl |
3 |
8 a 12 |
| DAY 3 (WAIST AND LEGS) |
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|
| Muscle |
Exercise |
Sets |
Reps |
| Quadriceps/ Gluteus |
Multipower squat |
3 |
8 a 12 |
| Leg extensions |
3 |
8 a 12 |
| Static scissor |
2 |
8 a 12 |
| Femorals |
Femoral curl lying down |
3 |
8 a 12 |
| Calves |
Heels' raise standing |
3 |
12 a 15 |
| Lower back |
Back extension |
3 |
12 a 15 |
| Abdominals |
Vertical bench knees raise |
3 |
12 a 15 |
| Shrug |
3 |
12 a 15 |
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