Need Help? Customer Support 1-866-236-8417

Bodybuilding For Beginners!

Without a proper diet, you simply will not make good gains. Nutrition is the first thing many new bodybuilders overlook.

Part 1 | Part 2

So you have decided to start bodybuilding. Excellent choice! You will not regret it. You don't know where to start you say? No problem. After you read this article that is. This article will tell you ever thing you need to know to get started in bodybuilding and give you important knowledge that you will need once you become more experienced.


The most crucial part of bodybuilding is nutrition. Without a proper diet, you simply will not make good gains. Nutrition is the first thing many new bodybuilders overlook. They fall under the assumption that they can receive impressive gains by taking the newest supplements. Supplement companies also do a good job of hyping up their products. When it all boils down though, your diet should be the first thing you examine.

Diet Guidelines

  • At least 1 gram of protein per pound of body weight
  • 2 grams of carbs per pound of body weight
  • 0.4 grams fat per pound of bodyweight

Here is an example for someone weighing 130 pounds.

  • Protein: 130 grams
  • Carbs: 260 grams
  • Fat: 52 grams
  • Total calories: 2028

That is the minimum I suggest in taking. If you need to eat more, meaning you are not gaining weight, increase you protein and carbs. Of course drink plenty of water. Try to get a gallon a day.

Examples of Foods to Eat



egg whites

cottage cheese









whole wheat bread


olive oil

natural peanut butter


Day 1: chest, shoulders and traps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip


Dumbbell Flyes

2 sets of 12-15 reps
Dumbbell Flyes Dumbbell Flyes


Dips - Chest Version

1 set to failure
Dips - Chest Version Dips - Chest Version


Standing Military Press

2 sets of 8-10 reps
Standing Military Press Standing Military Press


Side Lateral Raise

2 sets of 8-10 reps
Side Lateral Raise Side Lateral Raise

Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise


Barbell Shrug

3 sets of 8-10 reps
Barbell Shrug Barbell Shrug

Day 2: Rest
Day 3: Legs and Biceps

Barbell Squat

3 sets of 12-15 reps
Barbell Squat Barbell Squat


Leg Extensions

3 sets of 12-15 reps
Leg Extensions Leg Extensions


Lying Leg Curls

2 sets of 8-10 reps
Lying Leg Curls Lying Leg Curls


Barbell Curl

2 sets of 8-10 reps
Barbell Curl Barbell Curl


Hammer Curls

2 sets of 8-10 reps
Hammer Curls Hammer Curls

Day 4: Rest
Day 5: Back, Shoulders and Triceps


4 sets to failure
Pullups Pullups


Bent Over Barbell Row

2 sets of 8-10 reps
Bent Over Barbell Row Bent Over Barbell Row


Seated Cable Rows

2 sets of 8-10 reps
Seated Cable Rows Seated Cable Rows


Triceps Pushdown

2 sets of 8-10 reps
Triceps Pushdown Triceps Pushdown

Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown


Tricep Dumbbell Kickback

1 set of 12-15 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

Seated Dumbbell Palms-Up Wrist Curl Seated Dumbbell Palms-Up Wrist Curl

Day 6 And 7: Rest

Hanging Leg Raise

3 sets to failure
Hanging Leg Raise Hanging Leg Raise


Cable Crunch

3 sets of 12-15 reps
Cable Crunch Cable Crunch


Oblique Crunches

2 sets of 30 reps
Oblique Crunches Oblique Crunches


If Monday, Wednesday, and Friday for example are not good days for you to workout, you can adjust the schedule. Just make sure you have a rest day in between each workout.

Reasons for setting up the program this way:

  1. You hit every muscle
  2. These exercises will provide and solid foundation
  3. You will receive adequate rest

I decided to put biceps with legs because biceps are usually everyone's favorite body part to work on. Legs are often the hardest and most grueling to work. Therefore, my putting the two together, you will look forward to leg day instead of dreading it.

Notice for each exercise there is a certain rep range. For example, bench press has a rep range of 8 to 10 reps. This means you should choose a weight that you can handle for at least 8 reps, but no more than 10. Once you are able to perform the higher rep requirement, up the weight.

So if you bench 120 for 10 reps, then 120 for 8 reps, start with 130 next week. It is important to remember not to sacrifice your form just to up the weight and not to use a weight that you cannot handle. Doing these things could lend to injury. Some "cheating", using other muscle groups to assist in a lift, has its place, but at this point in time it is unnecessary.

If you feel pain, and I'm not taking about the burning sensation that goes along with weightlifting, stop. The pain I am talking about is a pain in your joints or muscle. For example, when doing flies, if you feel pain in your rotator cuff, shoulder joint, you need to rethink your form or use a lighter weight. If you still experience pain, do not perform that exercise. The saying "No pain, no gain" is not referring to an injury causes pain.

This is a basic program designed to build a solid foundation. I picked these exercises because they are basic exercises that most people know how to perform. As you advance, I suggest experimenting with different exercises, rep ranges, and sets to find out what works best for you. Everyone is different.

Rest and recuperation is very important. I suggest getting eight hours of sleep a night. If you cannot, take a short nap during the day in addition to sleeping at night.


Perform 20 minutes of cardio, two times a week. This can be done on the days of your choice. If you decide to do it on the days you lift, make sure it is at least eight hours before or after your lifting.


Supplements are used to give your nutrition a boost. If your diet isn't up to par, then using the latest supplements is not going to produce impressive gains. Here are the supplement I suggest you start with.

Whey Protein Powder

Whey protein comes from milk. It is separated from milk. Whey protein has a very fast absorption rate of around ten minutes. It also provided the needed branch-chain amino acids. This makes it a perfect protein to take after your workout.

After a workout, your body is hungry! The body is like a sponge, ready to soak up as much nutrients as it can. This is where whey comes into play. Because of its fast absorption rate, whey allows your muscles to "soak" it up quickly. This prevents catabolism, the breakdown of muscle, from occurring.

I recommend Optimum Nutrition's Whey Protein. It is a great protein, backed with a great price.


I order for your body to function properly, a wide variety of vitamins, minerals, and other nutrients are needed. Being deficient in any one of these vital necessities could stumble your performance in the gym and your muscle growth. It would be nearly impossible to get everything your body needs just from food. Therefore, you should take a multi-vitamin. Take your multi-vitamin in the morning, with your breakfast.


Well there you go. That should start up your bodybuilding lifestyle for the first three months. If you have any questions or comments, feel free to e-mail me. I would also enjoy hearing your progress. Look for my upcoming article which will detail where to go from this point.

Part 1 | Part 2