For 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
Alternating Lunges: 3x8
Standing Calf Raise: 3x12
Skull crushers: 3x10-12
Pull Ups: 3x10
Bent Over Row: 3x10
Military Press: 5x5
Barbell Curls: 3x10
Click here for a women's bodybuilding workout routine.