A Blueprint for the Beginning Bodybuilder

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Bodybuilding is a great word. A lot of people like the idea that they can build their body. You can mold and shape blueprint of beginning bodybuilderwhat you have by adding slabs of muscle to go with rock hard abs creating a look that causes heads to turn when you walk in a room. Yeah, we like that idea too.

So how do you go about it? Well the first step is laying the foundation. Rome wasn’t built in a day and neither was any other great body. It takes blood, sweat, tears, and most of all a good plan.


This is always step #1 in any plan. You need to figure out exactly what you want to look like. For this plan there should be no generalizations. You want clear cut and easily defined end results so you can set a plan in motion to get there. If you don’t know where the finish line is then how can you run the race?

Get very specific such as adding 3 inches to your arms, build up calves that are in proportion to your things, get a chest like Arnold, etc. You should be able to visualize the look you want so that when things get tough you have a solid focus.


To start you are going to go big and go basic. There are going to be a lot of compound exercises and nothing fancy because you are not ready for it yet. The foundation is built solid and strong so that is what you need to do with your own body. You need to build a core base before jumping to intermediate and advance levels.

The basic premise will be a 4 day split routine where you workout your upper body on day 1, lower body on day 2, take a rest on day 3, then repeat with upper body, lower body, and then 2 days of rest. This works out great using a format like Monday, Tuesday, Thursday, and Friday in the gym with the weekends off to play.

Part of the basics is using compound exercises and focusing on form and learning to feel your muscles. You want to establish a mind-body connection to make sure you are working the muscles properly. Never sacrifice proper form just to increase weights. At first it might satisfy your ego but it will quickly stunt your gains and possibly cause an injury. We are skipping the big exercises like Deadlifts, Bench Press, and Squats for now as you focus on basic motions.

The Routine

Upper Body

  • Dumbbell Bench Press – 3 sets of 8 to 12 repetitions
  • Incline Dumbbell Flyes – 2 sets of 10 to 12 repetitions
  • Barbell Shoulder Press – 3 sets of 8 to 12 repetitions
  • Dips – 2 sets of 8 to 12 repetitions
  • Lying Triceps Press – 2 sets of 8 to 12 repetitions
  • Dumbbell Side Lateral Raises – 2 sets of 10 to 12 repetitions
  • One Arm Dumbbell Rows – 3 sets of 8 to 12 repetitions
  • Lateral Pulldowns – 2 sets of 8 to 12 repetitions
  • Dumbbell Curls – 2 sets of 8 to 12 repetitions
  • Dumbbell Shrugs – 2 sets of 8 to 12 repetitions

Lower Body

  • Leg Extensions – 2 sets of 8 to 12 repetitions
  • Leg Press – 3 sets of 8 to 12 repetitions
  • Dumbell Lunges – 2 sets of 10 to 12 repetitions
  • Stiff Legged Deadlifts – 2 sets of 8 to 12 repetitions
  • Lying Leg Curls – 2 sets of 8 to 12 repetitions
  • Stand Calf Raises – 3 sets of 8 to 12 repetitions
  • Seated Calf Raises – 2 sets of 10 to 15 repetitions
  • Ab Machine Crunches – 2 sets of 30+ reps
  • Chair Leg Raises – 2 sets of 30+ reps


It is a four letter word but you need to focus on your goal. To start with you will need plenty of fuel but it has to be high quality. You will also need lots of water. To that end you should eat 5 meals per day with a snack (about every 3 hours) and drink 8 glasses of water per day (spread out).

The meals should all have a good protein source and then be whole grains, fruits, and vegetables. Cut out junk food, white carbohydrates, and extra sugars. You need quality calories and building blocks if you expect to add slabs of big muscle. If you instead eat tons of pizza and nachos you will add big slabs of flab. The post workout meal is the most important and should be consumed within 45 minutes of your workout.


These are the basics. As you get settled in to this general routine it is expected that you will study more articles here on the site and learn more specifics. That is the best way to go about things. Learn more about diet, study other ideas on exercise, but don’t just change what you are doing every time you read a new article. Instead digest the information and apply it to your plan in stages. It will take time to get the finished project so adjust things slowly and monitor your progress and pretty soon the foundation will be built and you can start working on the first floor.

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