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