3-Day Bodybuilding Program for Beginners

3-Day Bodybuilding Program for Beginners

Program Breakdown

  • Day 1
  • Day 2
  • Day 3

Day 1: Chest, Shoulders, and Triceps

1. Barbell Bench Press (Compound Chest Exercise)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

2. Incline Dumbbell Press (Upper Chest Focus)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

3. Dumbbell Shoulder Press (Shoulders)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

4. Lateral Raises (Shoulder Isolation)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

5. Triceps Dips (Bodyweight or Bench)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

6. Cable Triceps Pushdown (Isolation Triceps)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

Day 2: Back, Biceps, and Abs

1. Deadlift (Compound Back Exercise)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

2. Pull-Ups (Bodyweight or Assisted)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

3. Barbell Row (Back Thickness)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

4. Dumbbell Bicep Curls (Biceps Isolation)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

5. Hammer Curls (Biceps and Forearms)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

6. Plank (Core)

  • Target Muscles
  • SetsDuration
  • Rest
  • How to Perform

7. Bicycle Crunches (Core)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

Day 3: Legs and Glutes

1. Barbell Squat (Compound Lower Body Exercise)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

2. Leg Press (Lower Body Strength)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

3. Lunges (Leg Isolation)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

4. Romanian Deadlift (Hamstrings and Glutes)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

5. Seated Leg Curl (Hamstrings Isolation)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

6. Standing Calf Raise (Calves)

  • Target Muscles
  • SetsReps
  • Rest
  • How to Perform

Pro Tips for Success

  • Consistency
  • Progressive Overload
  • Form First
  • Rest and Recovery
  • Nutrition

Related posts

Full Body Workout Program for Beginners at Gym

Full-Body Suspension Straps Bodybuilding Program for Beginners

Full-Body Resistance Band Bodybuilding Program for Beginners