BODYBUILDING.

COM BEGINNERS PROGRAM

WEEK ONE

MONDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x8 50 1x8 95 2x8 190 4200
Bench 1x8 45 1x8 70 2x8 140 3160
Rows 1x8 45 1x8 70 2x8 135 3080
Press 1x8 45 1x8 45 2x8 90 2160
SLDL 2x8 190 3040
Curl 2x8 75 1200
Calf Raise 2x8 225 3600
20440

WEDNESDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x8 45 1x8 85 2x8 170 3760
Bench 1x8 45 1x8 65 2x8 125 2880
Rows 1x8 45 1x8 60 2x8 120 2760
Press 1x8 45 1x8 45 2x8 80 2000
SLDL 2x8 170 2720
Curl 2x8 70 1120
Calf Raise 2x8 205 3280
18520

FRIDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x8 45 1x8 70 2x8 135 3080
Bench 1x8 45 1x8 50 2x8 100 2360
Rows 1x8 45 1x8 50 2x8 95 2280
Press 1x8 45 1x8 45 2x8 65 1760
SLDL 2x8 135 2160
Curl 2x8 55 880
Calf Raise 2x8 165 2640
15160

Minimum Weight Increment: 5

ONLY CHANGE THE YELLOW FIELDS ON THIS PAGE

 BODYBUILDING.COM BEGINNERS PROGRAM
WEEK TWO

MONDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x9 50 1x9 95 2x9 190 4725
Bench 1x9 45 1x9 70 2x9 140 3555
Rows 1x9 45 1x9 70 2x9 135 3465
Press 1x9 45 1x9 45 2x9 90 2430
SLDL 2x9 190 3420
Curl 2x9 75 1350
Calf Raise 2x9 225 4050
22995

WEDNESDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x9 45 1x9 85 2x9 170 4230
Bench 1x9 45 1x9 65 2x9 125 3240
Rows 1x9 45 1x9 60 2x9 120 3105
Press 1x9 45 1x9 45 2x9 80 2250
SLDL 2x9 170 3060
Curl 2x9 70 1260
Calf Raise 2x9 205 3690
20835

FRIDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x9 45 1x9 70 2x9 135 3465
Bench 1x9 45 1x9 50 2x9 100 2655
Rows 1x9 45 1x9 50 2x9 95 2565
Press 1x9 45 1x9 45 2x9 65 1980
SLDL 2x9 135 2430
Curl 2x9 55 990
Calf Raise 2x9 165 2970
17055
Minimum Weight Increment: 5
 BODYBUILDING.COM BEGINNERS PROGRAM
WEEK THREE

MONDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x10 50 1x10 95 2x10 190 5250
Bench 1x10 45 1x10 70 2x10 140 3950
Rows 1x10 45 1x10 70 2x10 135 3850
Press 1x10 45 1x10 45 2x10 90 2700
SLDL 2x10 190 3800
Curl 2x10 75 1500
Calf Raise 2x10 225 4500
25550

WEDNESDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x10 45 1x10 85 2x10 170 4700
Bench 1x10 45 1x10 65 2x10 125 3600
Rows 1x10 45 1x10 60 2x10 120 3450
Press 1x10 45 1x10 45 2x10 80 2500
SLDL 2x10 170 3400
Curl 2x10 70 1400
Calf Raise 2x10 205 4100
23150

FRIDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x10 45 1x10 70 2x10 135 3850
Bench 1x10 45 1x10 50 2x10 100 2950
Rows 1x10 45 1x10 50 2x10 95 2850
Press 1x10 45 1x10 45 2x10 65 2200
SLDL 2x10 135 2700
Curl 2x10 55 1100
Calf Raise 2x10 165 3300
18950
Minimum Weight Increment: 5
 BODYBUILDING.COM BEGINNERS PROGRAM
WEEK FOUR

MONDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x11 50 1x11 95 2x11 190 5775
Bench 1x11 45 1x11 70 2x11 140 4345
Rows 1x11 45 1x11 70 2x11 135 4235
Press 1x11 45 1x11 45 2x11 90 2970
SLDL 2x11 190 4180
Curl 2x11 75 1650
Calf Raise 2x11 225 4950
28105

WEDNESDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x11 45 1x11 85 2x11 170 5170
Bench 1x11 45 1x11 65 2x11 125 3960
Rows 1x11 45 1x11 60 2x11 120 3795
Press 1x11 45 1x11 45 2x11 80 2750
SLDL 2x11 170 3740
Curl 2x11 70 1540
Calf Raise 2x11 205 4510
25465

FRIDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x11 45 1x11 70 2x11 135 4235
Bench 1x11 45 1x11 50 2x11 100 3245
Rows 1x11 45 1x11 50 2x11 95 3135
Press 1x11 45 1x11 45 2x11 65 2420
SLDL 2x11 135 2970
Curl 2x11 55 1210
Calf Raise 2x11 165 3630
20845
Minimum Weight Increment: 5
 BODYBUILDING.COM BEGINNERS PROGRAM
WEEK FIVE

MONDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x12 50 1x12 95 2x12 190 6300
Bench 1x12 45 1x12 70 2x12 140 4740
Rows 1x12 45 1x12 70 2x12 135 4620
Press 1x12 45 1x12 45 2x12 90 3240
SLDL 2x12 190 4560
Curl 2x12 75 1800
Calf Raise 2x12 225 5400
30660

WEDNESDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x12 45 1x12 85 2x12 170 5640
Bench 1x12 45 1x12 65 2x12 125 4320
Rows 1x12 45 1x12 60 2x12 120 4140
Press 1x12 45 1x12 45 2x12 80 3000
SLDL 2x12 170 4080
Curl 2x12 70 1680
Calf Raise 2x12 205 4920
27780

FRIDAY
Exercise Warmup 1 Warmup 2 Work Sets Load
Squat 1x12 45 1x12 70 2x12 135 4620
Bench 1x12 45 1x12 50 2x12 100 3540
Rows 1x12 45 1x12 50 2x12 95 3420
Press 1x12 45 1x12 45 2x12 65 2640
SLDL 2x12 135 3240
Curl 2x12 55 1320
Calf Raise 2x12 165 3960
22740
Minimum Weight Increment: 5

Next Cycle:

Squat 195
Bench 145
Row 140
Press 95
SLDL 195
Curl 80
Calf Raise 230
This program is based on the workout laid out in "A Simple Beginner's Routine" on Bodybuilding.com, created by the user All P

Fill in the yellow cells on the first page with weights that you can manage 1x10. This provides a built of buildup to this weight b
The next week you add 5 pounds more weight to each exercise. For convenience, these weights have been calculated and dis
At the bottom of the week one page is a yellow square for minimum weight. This has been set to 5 lbs by default, which is 2 x
is 5 lb then change this to 10. If your lowest is 1 lb, then change it to 2, etc.

In the calculations an Olympic bar was used for all exercises except curls. As a result, minimum bar weight for all exercises ex
A curl bar was used for the curl calculations, and the weight of that bar is approximately 15 lbs. (closer to 16)

Very important: Even though I live in Canada, I think of weights using the old imperial system. If you want to use metric weigh
minimum weight calculations in each field to change from pounds to kg. For example, a minimum curl bar weight of 15 was use

You only need to warmup for squats, both presses, and rows.
 created by the user All Pro.

of buildup to this weight by week 3, then surpasses it following.

e been calculated and displayed on the week five page.
s by default, which is 2 x 2.5 lb weights. If your lowest weight

weight for all exercises except curls is 45 pounds.

want to use metric weights on this page you will have to change the
l bar weight of 15 was used, you would have to change to 10 as minimum.