Beginning Bodybuilding


Before you begin a bodybuilding program, you should take a moment to determine what your goals are. That answer will guide you to the specific approach to take for best results based on your own personal challenge. Bodybuilding success takes a long time, that’s just the way it is. Most of the individual attention to detail and specific personal goal-oriented techniques are performed after a year or two of basic beginning bodybuilding training.

My recommendation is to stick to the basics, with special attention to consistency and a sound nutritional program in your initial building phase

I will list a few important things to consider as well as a one week sample training program to follow as you embark on a successful bodybuilding journey.


Bottom line, nutrition is the most important aspect of bodybuilding. Things to consider….each day consume approx 1.5 grams of protein per pound of bodyweight….take in 3,500-6,000 calories per day focusing on quality bodybuilding foods….drink a gallon of water or more each day…stay consistent with your nutrition program….consume 6-10 meals per day eating every 2-3 hours….combine protein, carbs, fat, and water with each of those meals….use supplements to enhance nutritional balance ensuring a complete and effective nutrition program.


I’ll say it all day long, consistency is key to success. Don’t skip workouts, don’t give half-efforts in the gym, and don’t neglect certain muscle groups just because they aren’t as fun to train. When performing an exercise try to get 3-5 sets in with 30-60 seconds rest between each set in most cases and 60-120 seconds or more rest for larger muscle groups especially when using heavy weight. Take a couple of minutes rest between different exercises or muscle groups. Try to limit workouts to 45-65 minutes + a 5-10 minute warm-up before you start the actual workout. Stay focused on the task at hand and put concentration and meaning into each rep, each set, each exercise and each muscle group


You have to live the bodybuilding lifestyle to see results. This means remembering to consume high amounts of protein and carbs immediately after training during your post-workout window of opportunity. It means getting eight hours of sleep each day. It means no drinking, smoking, or engaging in activities that will be counter productive and hinder your ability to achieve results. It means being goal-oriented and driven by intrinsic motivation. It takes a lot of discipline, but I can tell you from experience that the end result is worth the hard work and sacrifice.

1 Week Sample Training Program

Day 1 – Chest and Biceps


Flat bench dumbbell press

1×12, 1×10, 1×8

Decline barbell bench press

1×12, 1×10, 1×8

Incline barbell bench press

1×12, 1×10, 1×8

Cable cross overs

1×12, 1×10, 1×8


Barbell bicep curls

1×12, 1×10, 1×8

Alternating Hammer curls

1×12, 1×10, 1×8

Concentration curls

1×12, 1×10, 1×8

Day 2 Back and Abs


Chin-ups 1×12, 1×10, 1×8

T-bar rows 1×12, 1×10, 1×8

Deadlifts 1×12, 1×10, 1×8

Cable rows 1×12, 1×10, 1×8


Hanging leg rasies 1×20, 1×20, 1×20

Rope pull-downs 1×20, 1×20, 1×20

front and side crunches 1×20, 1×20, 1×20

Day 3 REST

Day 4 Shoulders and Triceps


Dumbbell Latereral Raises 1×12, 1×10, 1×8

Behind neck Seated Military Press 1×12, 1×10, 1×8

Over-head Dumbell shoulder press 1×12, 1×10, 1×8

Front cable or dumbbell raises 1×12, 1×10, 1×8


Rope triceps pulldowns 1×12, 1×10, 1×8

Skull crushers (french press) 1×12, 1×10, 1×8

Dumbell kickbacks 1×12, 1×10, 1×8

If time permits Dips 1×12, 1×10, 1×8

Day 5 LEGS

Leg extensions 1×12, 1×10, 1×8

Squats 1×12, 1×10, 1×8…if time permits go up to 5 sets (two more 1×8)

Leg press 1×12, 1×10, 1×8

Hack squat 1×12, 1×10, 1×8

Lying Hamstring curl 1×12, 1×10, 1×8

Standing calf raises 1×20, 1×15, 1×12

Day 6 REST

Day 7 REST