Beginner Gym Workout: Your First Training Session

If you’re new to bodybuilding and want to build a solid foundation, this program is designed specifically for you.

Weekly Schedule

Training days:

• Training: Monday, Tuesday, Thursday, Friday
• Rest: Wednesday, Saturday, Sunday

Session Details

Day 1: Back, Chest, Forearms

Lat pulldown, seated row, incline bench press, chest fly, preacher curl, rope pushdown — 4 sets × 10 reps each.

Day 2: Legs, Shoulders

Leg extension, leg press, calf raise, shoulder press, lateral and front raises — 4 sets × 10 reps each.

Day 3 & 4

Repeat Day 1 and Day 2 with added abs and lower back work.

Tips

Stick to the program for four weeks, eat balanced meals, sleep well, and ask your coach for guidance on proper form.