Tim Sharp, Personal Trainer - Gain Muscle Fast
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Here is my unique beginners bodybuilding split routine for hypertrophy (muscle growth) tailored to a beginner is essential for establishing a strong foundation while promoting muscle development.
This 4-day split routine allows adequate recovery between muscle groups, ensuring optimal growth and minimizing the risk of injury.
Beginner Bodybuilding Split Routine for Hypertrophy
**Weekly Schedule:** - **Day 1: Upper Body (Push)** - **Day 2: Lower Body (Legs)** - **Day 3: Rest or Active Recovery** - **Day 4: Upper Body (Pull)** - **Day 5: Lower Body (Legs)** - **Day 6: Rest or Active Recovery** - **Day 7: Rest**
Day 1: Upper Body (Push) 1. **Bench Press**: 3 sets of 8-12 reps 2. **Incline Dumbbell Press**: 3 sets of 8-12 reps 3. **Shoulder Press (Dumbbells or Barbell)**: 3 sets of 8-12 reps 4. **Lateral Raises**: 3 sets of 10-15 reps 5. **Tricep Dips (or Tricep Pushdowns)**: 3 sets of 10-15 reps 6. **Plank**: 3 sets of 30-60 seconds
Day 2: Lower Body (Legs) 1. **Squats (Barbell or Bodyweight)**: 3 sets of 8-12 reps 2. **Leg Press**: 3 sets of 8-12 reps 3. **Lunges (Dumbbell or Bodyweight)**: 3 sets of 10-12 reps per leg 4. **Leg Curl (Machine)**: 3 sets of 10-15 reps 5. **Calf Raises (Standing or Seated)**: 3 sets of 12-15 reps 6. **Plank Side Raises**: 3 sets of 10-15 reps per side
Day 4: Upper Body (Pull) 1. **Pull-Ups (Assisted if needed)**: 3 sets of 6-10 reps 2. **Bent-Over Rows (Dumbbell or Barbell)**: 3 sets of 8-12 reps 3. **Face Pulls (Cable Machine)**: 3 sets of 10-15 reps 4. **Bicep Curls (Dumbbell or Barbell)**: 3 sets of 10-15 reps 5. **Reverse Flyes**: 3 sets of 10-15 reps 6. **Dead Bug**: 3 sets of 10-15 reps per side
Day 5: Lower Body (Legs) 1. **Deadlifts (Conventional or Romanian)**: 3 sets of 8-12 reps 2. **Leg Extensions (Machine)**: 3 sets of 10-15 reps 3. **Hip Thrusts**: 3 sets of 10-12 reps 4. **Step-Ups (with Dumbbells)**: 3 sets of 10-12 reps per leg 5. **Calf Raises (Standing or Seated)**: 3 sets of 12-15 reps 6. **Russian Twists**: 3 sets of 10-15 reps per side
Tips for Success: - **Warm-Up:** Always start with a 5-10 minute warm-up to prepare your muscles and joints. Dynamic stretches or light cardio can be effective. - **Focus on Form:** Prioritize correct form over the amount of weight lifted. This will help prevent injuries and promote better muscle engagement. - **Progressive Overload:** Gradually increase weights or reps as you become stronger. Aim for small increments to continuously challenge your muscles. - **Rest and Recovery:** Allow muscles to recover by getting adequate sleep and nutrition. Rest days are crucial for muscle growth. - **Nutrition:** Ensure a balanced diet rich in protein, carbohydrates, and healthy fats to support your training and recovery.
This beginner bodybuilding split routine is an excellent way to build muscle and strength while developing proper exercise techniques. Stay consistent, listen to your body, and enjoy the journey of bodybuilding!
This 4-day split routine allows adequate recovery between muscle groups, ensuring optimal growth and minimizing the risk of injury.
Beginner Bodybuilding Split Routine for Hypertrophy
**Weekly Schedule:** - **Day 1: Upper Body (Push)** - **Day 2: Lower Body (Legs)** - **Day 3: Rest or Active Recovery** - **Day 4: Upper Body (Pull)** - **Day 5: Lower Body (Legs)** - **Day 6: Rest or Active Recovery** - **Day 7: Rest**
Day 1: Upper Body (Push) 1. **Bench Press**: 3 sets of 8-12 reps 2. **Incline Dumbbell Press**: 3 sets of 8-12 reps 3. **Shoulder Press (Dumbbells or Barbell)**: 3 sets of 8-12 reps 4. **Lateral Raises**: 3 sets of 10-15 reps 5. **Tricep Dips (or Tricep Pushdowns)**: 3 sets of 10-15 reps 6. **Plank**: 3 sets of 30-60 seconds
Day 2: Lower Body (Legs) 1. **Squats (Barbell or Bodyweight)**: 3 sets of 8-12 reps 2. **Leg Press**: 3 sets of 8-12 reps 3. **Lunges (Dumbbell or Bodyweight)**: 3 sets of 10-12 reps per leg 4. **Leg Curl (Machine)**: 3 sets of 10-15 reps 5. **Calf Raises (Standing or Seated)**: 3 sets of 12-15 reps 6. **Plank Side Raises**: 3 sets of 10-15 reps per side
Day 4: Upper Body (Pull) 1. **Pull-Ups (Assisted if needed)**: 3 sets of 6-10 reps 2. **Bent-Over Rows (Dumbbell or Barbell)**: 3 sets of 8-12 reps 3. **Face Pulls (Cable Machine)**: 3 sets of 10-15 reps 4. **Bicep Curls (Dumbbell or Barbell)**: 3 sets of 10-15 reps 5. **Reverse Flyes**: 3 sets of 10-15 reps 6. **Dead Bug**: 3 sets of 10-15 reps per side
Day 5: Lower Body (Legs) 1. **Deadlifts (Conventional or Romanian)**: 3 sets of 8-12 reps 2. **Leg Extensions (Machine)**: 3 sets of 10-15 reps 3. **Hip Thrusts**: 3 sets of 10-12 reps 4. **Step-Ups (with Dumbbells)**: 3 sets of 10-12 reps per leg 5. **Calf Raises (Standing or Seated)**: 3 sets of 12-15 reps 6. **Russian Twists**: 3 sets of 10-15 reps per side
Tips for Success: - **Warm-Up:** Always start with a 5-10 minute warm-up to prepare your muscles and joints. Dynamic stretches or light cardio can be effective. - **Focus on Form:** Prioritize correct form over the amount of weight lifted. This will help prevent injuries and promote better muscle engagement. - **Progressive Overload:** Gradually increase weights or reps as you become stronger. Aim for small increments to continuously challenge your muscles. - **Rest and Recovery:** Allow muscles to recover by getting adequate sleep and nutrition. Rest days are crucial for muscle growth. - **Nutrition:** Ensure a balanced diet rich in protein, carbohydrates, and healthy fats to support your training and recovery.
This beginner bodybuilding split routine is an excellent way to build muscle and strength while developing proper exercise techniques. Stay consistent, listen to your body, and enjoy the journey of bodybuilding!