How to gain muscle for begineers?

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Everyone has to start somewhere. If you are going to gain muscle, you’re going to need to lift heavy things.
If you’re going to do a full-body routine each workout (which is what I would recommend for ANY beginner), each routine can have one leg exercise, push exercise, pull exercise, and a core exercise:
Stay away from machines, focus on dumbbells and barbell exercises. After 3 months of a bodyweight workout, you can move on to machines and isolates workouts.
Remember diet also plays a very important role in muscle growth. Focus on both lifting and diet then, you will surely achieve your goals.


OK Start with these exercises after completing your 3 months free bodyweight training -->

Monday------------------------

  • Pullups

            3 sets, 15 reps (rest 60-90 sec.)

  • Pushups

            3 sets, 15 reps (rest 60-90 sec.)

  • Squats
    3 sets, 15 reps (rest 60-90 sec.)
  • Dumbbell Bench Press
    3 sets, 10 reps (rest 60-90 sec.)
  • Triceps Pushdown
    3 sets, 10 reps (rest 60-90 sec.)
  • Hammer Curls
    3 sets, 10 reps (rest 60-90 sec.)
  • Side Lateral Raise
    3 sets, 10 reps (rest 60-90 sec.)
  • Seated Dumbbell Press
    3 sets, 10 reps (rest 60-90 sec.)

Tuesday------------------------

  • Pullups

            3 sets, 15 reps (rest 60-90 sec.)

  • Pushups
    3 sets, 15 reps (rest 60-90 sec.)
  • Squats
    3 sets, 15 reps (rest 60-90 sec.)
  • Incline Dumbbell Press
    3 sets, 12 reps (rest 60-90 sec.)
  • Dumbbell Flyes
    3 sets, 8 reps (rest 60-90 sec.)
  • lat pulldown
    3 sets, 10 reps (rest 60-90 sec.)
  • EZ-Bar Curl
    3 sets, 12 reps (rest 60-90 sec.)
  • Triceps Pushdown
    4 sets, 8 reps (rest 60-90 sec.)
  • Overhead Press
    3 sets, 10 reps (rest 60-90 sec.)

Wednesday--------------------

  • Pullups

            3 sets, 15 reps (rest 60-90 sec.)

  • Pushups
    3 sets, 15 reps (rest 60-90 sec.)
  • Squats
    3 sets, 15 reps (rest 60-90 sec.)
  • Parallel Bar Dip
    3 sets, 8 reps (rest 60-90 sec.)
  • Close-Grip Barbell Bench Press
    3 sets, 12 reps (rest 60-90 sec.)
  • One-Arm Dumbbell Row
    3 sets, 12 reps (rest 60-90 sec.)
  • Seated Calf Raise
    3 sets, 15 reps (rest 60-90 sec.)
  • Flat bench Dumbbell press
    3 sets, 15 reps (rest 60-90 sec.)
  • Dumbbell curl
    3 sets, 12 reps (rest 60-90 sec.)

Thursday---------------------(REST)

Friday--------------------------

  • Running, Treadmill
    1 set, 5-15 mins.
  • Plank
    3 sets, 12 reps (rest 60-90 sec.)
  • Power Clean
    3 sets, 10 reps (rest 60-90 sec.)
  • Chin-Up
    3 sets, 12 reps (rest 60-90 sec.)
  • Dumbbell Lunges
    3 sets, 15 reps (rest 60-90 sec.)

Saturday------------------------

  • Running, Treadmill
    1 set, 5-15 mins.
  • Deadlifts
    3 sets, 10 reps (rest 60-90 sec.)
  • Benchpress
    3 sets, 10 reps (rest 60-90 sec.)
  • Weighted Squats
    4 sets, 10 reps (rest 60-90 sec.)
  • Standing calf raises
    4 sets, 10 reps (rest 60-90 sec.)
  • Overhead press
    4 sets, 10 reps (rest 60-90 sec.)
  • crunches
    3 sets, 15 reps (rest 60-90 sec.)

Sunday-----------------------(Rest)

You can follow up on this mentioned exercise for 3months.
After Completing your 6months beginner program you can follow Basic intermediate Program for the Next 6 months, where you can focus on single muscle per day.

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