Beginner Workout

BodybuilderFor a beginner the best way to pack on mass is to concentrate on the major compound exercises that give you the most bang for your buck (Bench, Squat, Military Press, & Deadlift). Compound exercises are multi-joint movements that work several muscles or muscle groups at one time.

Pick a weight each week and shoot to get 5 sets of 5 repetitions. When you can complete all 5 sets of 5 with perfect form increase the weight 5-10 lbs.

*Please read the disclaimer located in the footer of this website before you start any exercise routine found on musclesonporpoise.com.

*Find someone knowledgeable who can teach you how to do compound lifts safely (squat, bench, military press and deadlift) before embarking in this program.

Basic beginner workout routine

Day 1:

Squat: 5x5
Alternating Lunges: 3x8
Standing Calf Raise: 3x12

Day 2:

Bench: 5x5
Dips: 3x10-12
Skull crushers: 3x10-12

Day 3:

Deadlift: 5x5
Pull Ups: 3x10
Bent Over Row: 3x10

Day 4:

Military Press: 5x5
Shrugs: 3x10
Barbell Curls: 3x10


Click here for a women's bodybuilding workout routine.

How to: Squat

How to: Dumbell Military Press

How to: Dumbell Bench Press

How to Deadlift