{"id":27276,"date":"2022-08-25T18:15:55","date_gmt":"2022-08-25T18:15:55","guid":{"rendered":"https:\/\/fitnessprogramer.com\/?p=27276"},"modified":"2023-11-06T07:41:56","modified_gmt":"2023-11-06T07:41:56","slug":"bodybuilding-program-for-beginners","status":"publish","type":"post","link":"https:\/\/fitnessprogramer.com\/bodybuilding-program-for-beginners\/","title":{"rendered":"Bodybuilding Program For Beginners"},"content":{"rendered":"\r\n<p class=\"wp-block-paragraph\">The best workout program is the one you will do consistently and at the most convenient time. If it&#8217;s your first day at the gym and you don&#8217;t know what to do, a basic bodybuilding program for beginners is probably all you need.<\/p>\r\n<p>You can have the best workout routine that is tailored for you but if you don&#8217;t do it, or you do it inconsistently it really is not all that helpful. These exercises are designed for first-time weight training beginners with no previous training experience. All you want to do is prepare your body for the intensive workouts to come.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Starting a real workout may take an average of 1 maybe 2 months, depending on your physical capacity, until this time, focus on doing the movements in the right form and increase the weights as you get stronger.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The bodybuilding program for beginners is a basic training plan. If you want to customize this program, you can diversify your training plan by entering your membership and then adding exercises according to muscle groups. If you don&#8217;t know how to design a bodybuilding program <a href=\"https:\/\/fitnessprogramer.com\/bodybuilding\/\" target=\"_blank\" rel=\"noreferrer noopener\">check here<\/a><\/p>\r\n\r\n\r\n\r\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>Bodybuilding Program Details<\/strong><\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-table\">\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td><strong>Level<\/strong><\/td>\r\n<td>Basic Bodybuilding Program for Beginners<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><strong>Intensity<\/strong><\/td>\r\n<td>If you are doing resistance training for the first time, the volume and intensity are kept low, the priority is to aim to do the exercises right.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><strong>Goal<\/strong><\/td>\r\n<td>Strength and building muscle mass<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><strong>Duration<\/strong><\/td>\r\n<td>2-3 Weeks<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><strong>Frequency<\/strong><\/td>\r\n<td>at least 2-3 times a week<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><strong>Workout Type<\/strong><\/td>\r\n<td>Full Body<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><strong>Set and Reps<\/strong><\/td>\r\n<td>2-3 sets per exercise \/ 8-10 repetitions per set<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/figure>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><div class=\"sc85_bullet_list\">\r\n<ul>\r\n<li><strong>Start slowly:<\/strong> If you are a beginner in gym you must start out slow. Start with a light weight and gradually build up to heavy.<\/li>\r\n<li><strong>Warm-up:<\/strong> Spend some 10\u201315 minutes warming up your body so that you have a good blood flow before your workout.<\/li>\r\n<li><strong>Form:<\/strong> Do the exercise in the right postures and don&#8217;t be afraid to ask the trainer.<\/li>\r\n<li><strong>Stretch:<\/strong> Stretching after your workouts should help to improve the blood flow to your contracted muscles and may help reduce your soreness.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<p>Perform this workout with low weights 2-3 times a week for 2 weeks, then change your program by choosing free weights. (for example, replace the chest press machine exercise with the bench press \u2013 replace the shoulder press machine exercise with the barbell shoulder press.)<\/p>\r\n\r\n\r\n\r\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>Muscles Worked in a Basic Bodybuilding Program<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">[vc_row][vc_column width=&#8221;1\/2&#8243;][vc_progress_bar values=&#8221;%5B%7B%22label%22%3A%22Chest%22%2C%22value%22%3A%2290%22%7D%2C%7B%22label%22%3A%22Shoulder%22%2C%22value%22%3A%2290%22%7D%2C%7B%22label%22%3A%22Latissimus%20Dorsi%22%2C%22value%22%3A%2290%22%7D%2C%7B%22label%22%3A%22Quadriceps%22%2C%22value%22%3A%2290%22%7D%2C%7B%22label%22%3A%22Hamstring%22%2C%22value%22%3A%2280%22%2C%22color%22%3A%22bar_blue%22%7D%2C%7B%22label%22%3A%22Calves%22%2C%22value%22%3A%2280%22%2C%22color%22%3A%22bar_blue%22%7D%2C%7B%22label%22%3A%22Biceps%22%2C%22value%22%3A%2280%22%2C%22color%22%3A%22bar_blue%22%7D%2C%7B%22label%22%3A%22Triceps%22%2C%22value%22%3A%2280%22%2C%22color%22%3A%22bar_blue%22%7D%2C%7B%22label%22%3A%22Traps%22%2C%22value%22%3A%2270%22%2C%22color%22%3A%22bar_turquoise%22%7D%2C%7B%22label%22%3A%22Forearm%22%2C%22value%22%3A%2270%22%2C%22color%22%3A%22bar_turquoise%22%7D%2C%7B%22label%22%3A%22Glutes%22%2C%22value%22%3A%2270%22%2C%22color%22%3A%22bar_turquoise%22%7D%2C%7B%22label%22%3A%22Abdominis%22%2C%22value%22%3A%2270%22%2C%22color%22%3A%22bar_turquoise%22%7D%2C%7B%22label%22%3A%22Obliques%22%2C%22value%22%3A%2270%22%2C%22color%22%3A%22bar_turquoise%22%7D%5D&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;27278&#8243;][\/vc_column][\/vc_row]<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>Bodybuilding Program for Beginners<\/strong><\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Before starting the training, warm-up exercises should be done for 10-15 minutes. (arm circles, treadmill, bike)<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 1: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/treadmill\/?pw=24380\">TREADMILL<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-10878\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/06\/Treadmill-.gif\" alt=\"\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Warm up your body overall by running for 8-10 minutes<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 2: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/arm-circles\/?pw=24380\">ARM CIRCLES<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-17101\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/07\/Arm-Circles_Shoulders.gif\" alt=\"Arm Circles\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and reps: 3 x 10-15 (Dynamic warm-up)<\/strong><br \/><strong>Muscles:<\/strong> Shoulder, Traps, Chest<br \/><strong>Rest<\/strong>: 30-45 seconds<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 3: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/lying-chest-press-machine\/?pw=24380\">LYING CHEST PRESS MACHINE<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-11718\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/08\/Lying-Chest-Press-Machine.gif\" alt=\"Lying Chest Press Machine\" srcset=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/08\/Lying-Chest-Press-Machine.gif 360w, https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/08\/Lying-Chest-Press-Machine-300x300.gif 300w, https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/08\/Lying-Chest-Press-Machine-100x100.gif 100w\" sizes=\"auto, (max-width: 360px) 100vw, 360px\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and reps<\/strong>: 2 x 8<br \/><strong>Muscles:<\/strong> Chest<br \/><strong>Rest:<\/strong> 45-60 seconds<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 4: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/pec-deck-fly\/?pw=24380\">PEC DECK FLY<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-10553\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/02\/Pec-Deck-Fly.gif\" alt=\"\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and reps: 2 x 10<br \/>Muscles: <\/strong>Chest<strong><br \/>Rest: <\/strong>45-60 seconds<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 5: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/dumbbell-lateral-raise\/?pw=24380\">DUMBBELL LATERAL RAISE<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-10453\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/02\/Dumbbell-Lateral-Raise.gif\" alt=\"\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and reps: 2 x 10<br \/>Muscles<\/strong>: Shoulder<br \/><strong>Rest<\/strong>: 45-60 seconds<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 6: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/lever-shoulder-press\/?pw=24380\">LEVER SHOULDER PRESS<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-8207\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/04\/Lever-Shoulder-Press.gif\" alt=\"Lever Shoulder Press\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and reps: 2 x 8<br \/>Muscles:<\/strong> Shoulder<br \/><strong>Rest:<\/strong> 45-60 seconds<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 7: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/lat-pulldown\/?pw=24380\">LAT PULLDOWN<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-10531\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/02\/Lat-Pulldown.gif\" alt=\"\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and reps: 2 x 10<br \/>Muscles: <\/strong>Back<strong><br \/>Rest: <\/strong>45-60 seconds<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 8: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/seated-cable-row\/?pw=24380\">SEATED CABLE ROW<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-10528\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/02\/Seated-Cable-Row.gif\" alt=\"\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and reps: 2 x 8<br \/>Muscles:<\/strong> Back<br \/><strong>Rest:<\/strong> 45-60 seconds<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 9: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/leg-press\/?pw=24380\">LEG PRESS<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-7583\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2015\/11\/Leg-Press.gif\" alt=\"leg press\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and reps: 2 x 8<br \/>Muscles:<\/strong> Quadriceps<br \/>Rest: 45-60 seconds<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 10: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/leg-extension\/?pw=24380\">LEG EXTENSION<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-10407\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/02\/LEG-EXTENSION.gif\" alt=\"\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and reps: 2 x 8<br \/>Muscles:<\/strong> Quadriceps<br \/><strong>Rest<\/strong>: 45-60 seconds<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 11: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/leg-curl\/?pw=24380\">LEG CURL<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-10409\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/02\/Leg-Curl.gif\" alt=\"\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and reps: 2 x 10<br \/>Muscles:<\/strong> Hamstring<br \/><strong>Rest:<\/strong> 45-60 seconds<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 12: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/dumbbell-curl\/?pw=24380\">DUMBBELL CURL<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-7761\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/02\/Dumbbell-Curl.gif\" alt=\"Dumbbell Curl\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and reps: 3 x 8<br \/>Muscles:<\/strong> Biceps<br \/><strong>Rest:<\/strong> 45-60 seconds<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 13: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/push-down\/?pw=24380\">PUSH-DOWN<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-10483\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/02\/Pushdown.gif\" alt=\"\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and reps: 3 x 8<br \/>Muscles:<\/strong> Triceps<br \/><strong>Rest<\/strong>: 45-60 seconds<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 14: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/standing-calf-raise\/?pw=24380\">STANDING CALF RAISE<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-10889\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/06\/Standing-Calf-Raise.gif\" alt=\"\" srcset=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/06\/Standing-Calf-Raise.gif 360w, https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/06\/Standing-Calf-Raise-300x300.gif 300w, https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/06\/Standing-Calf-Raise-100x100.gif 100w\" sizes=\"auto, (max-width: 360px) 100vw, 360px\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and Reps: 3 x 8<br \/>Muscles:<\/strong> Calves<br \/><strong>Rest<\/strong>: 45-60 seconds<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>EXERCISE 15: <a href=\"https:\/\/fitnessprogramer.com\/exercise\/dead-bug\/?pw=24380\">DEAD BUG<\/a><\/strong><\/h3>\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" class=\"wp-image-17174\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/05\/Dead-Bug.gif\" alt=\"\" srcset=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/05\/Dead-Bug.gif 360w, https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/05\/Dead-Bug-300x300.gif 300w, https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/05\/Dead-Bug-100x100.gif 100w\" sizes=\"auto, (max-width: 360px) 100vw, 360px\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Sets and reps: 3 x 10<br \/>Muscles<\/strong>: Core<br \/><strong>Rest<\/strong>: 45 seconds<\/p>\r\n\r\n\r\n\r\n\r\n\r\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>How to Start BodyBuilding Program<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Starting an exercise program for your very first time? Learn the do\u2019s and don\u2019ts here.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">1. DON\u2019T wait for the \u201cperfect\u201d time to start. There will never be a perfect time. Learn a few of the basics and start as soon as you can. Putting it off is a great way to have nothing change.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">2. DO take it slow when you begin. Rushing into an intensive training program when you are just starting out is sure to be overwhelming. You\u2019ll have a much greater chance of sticking with it if you work into it gradually.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">3. DON\u2019T change everything all at once. Think of how traumatic it would be if you suddenly went from relative inactivity and poor eating to a high-powered program and a strict diet. I would recommend you start with an exercise program. Keep at it for 2-3 weeks consistently then think about gradually modifying your nutritional habits.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">4. DO make a committment to exercise. One of the keys to establishing exercise as a habit is to make a committment to it. If you go in with the attitude that you\u2019ll do it when it\u2019s convenient or when you feel like it, your chances of sticking to your exercise program decrease.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">5. DON\u2019T expect infomercial-level results. I\u2019m not going to tell you won\u2019t see great results \u2013 you will. Just don\u2019t expect it to happen in 2 weeks.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">6. DO learn as much as you can about training and exercise. Knowledge is very important. If you don\u2019t know what to do, take a little time and learn first. The rewards will be huge!<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">7. DON\u2019T assume you must exercise 2 hours a day to see results. You don\u2019t have to exercise nearly that long. You can see results with as little as 30 to 40 minutes done 3 times per week.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">8. DON\u2019T work your muscles to absolute failure when you begin weight training. You will most likely make yourself so sore, you won\u2019t want to training anymore. Take it fairly easy for the first few session then gradually increase your intensity.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">9. DO tell other people your goals. One of the best ways to ensure you keep your promise to exercise is to tell your friends and family what you\u2019re doing. This way, you make yourself accountable to people other than just yourself.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">10. DO stretch and warm-up. Stretching during and after your workouts promotes flexibility. Warming up prepares your muscles for more strenuous work to come.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">If you are thinking about starting an exercise program or have just started one, these tips should help keep you on the right track.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">If you know someone who is considering starting an exercise program, please forward this article along to them. Many people don\u2019t start a program because they simply don\u2019t know where to begin. By passing along this information to them, you may be giving them the best gift of all: better health and fitness.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Bodybuilding program for intermediate\u00a0<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><div class=\"wpt_workoutplan_schedule wpb_content_element workoutsperweek_7\"><div class=\"week\"><div class=\"week_title\">Week 1<\/div><div class=\"week_entries\"><div class=\"entry\"><a href=\"https:\/\/fitnessprogramer.com\/workout\/8-week-workout-plan-to-build-muscle-intermediate\/\"><div class=\"day\">Day 1<\/div><div class=\"title\">Chest and Triceps<\/div><\/a><\/div><div class=\"entry\"><a href=\"https:\/\/fitnessprogramer.com\/workout\/8-week-workout-plan-to-build-muscle-intermediate-rest\/\"><div class=\"day\">Day 2<\/div><div class=\"title\">REST<\/div><\/a><\/div><div class=\"entry\"><a href=\"https:\/\/fitnessprogramer.com\/workout\/8-week-workout-plan-to-build-muscle-intermediate-back-and-biceps\/\"><div class=\"day\">Day 3<\/div><div class=\"title\">Back and Biceps<\/div><\/a><\/div><div class=\"entry\"><a href=\"https:\/\/fitnessprogramer.com\/workout\/8-week-workout-plan-to-build-muscle-intermediate-rest-cardio\/\"><div class=\"day\">Day 4<\/div><div class=\"title\">REST \/ CARD\u0130O<\/div><\/a><\/div><div class=\"entry\"><a href=\"https:\/\/fitnessprogramer.com\/workout\/8-week-workout-plan-to-build-muscle-intermediate-shoulders-and-forearms\/\"><div class=\"day\">Day 5<\/div><div class=\"title\">Shoulders and Forearms<\/div><\/a><\/div><div class=\"entry\"><a href=\"https:\/\/fitnessprogramer.com\/workout\/8-week-workout-plan-to-build-muscle-intermediate-leg-and-abs\/\"><div class=\"day\">Day 6<\/div><div class=\"title\">Leg and Abs<\/div><\/a><\/div><div class=\"entry\"><a href=\"https:\/\/fitnessprogramer.com\/workout\/8-week-workout-plan-to-build-muscle-intermediate-rest-2\/\"><div class=\"day\">Day 7<\/div><div class=\"title\">REST<\/div><\/a><\/div><\/div><\/div><\/div>[vc_row][vc_column][vc_row][vc_column][vc_column_text]<\/p>\r\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-aa26095b-aac3-4392-952e-8c28ad917b42\" href=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/08\/bodybuilding-program-for-beginners-849x1200.jpg\">bodybuilding-program-for-beginners-849&#215;1200.jpg<\/a><a class=\"wp-block-file__button\" href=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/08\/bodybuilding-program-for-beginners-849x1200.jpg\" download=\"\" aria-describedby=\"wp-block-file--media-aa26095b-aac3-4392-952e-8c28ad917b42\">Download<\/a><\/div>\r\n<p>\r\n\r\n<\/p>\r\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-a6587828-0f75-4d67-ae1a-d7df3130c6b4\" href=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/08\/beginners-bodybuilding-program2-849x1200.jpg\">beginners-bodybuilding-program2-849&#215;1200.jpg<\/a><a class=\"wp-block-file__button\" href=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/08\/beginners-bodybuilding-program2-849x1200.jpg\" download=\"\" aria-describedby=\"wp-block-file--media-a6587828-0f75-4d67-ae1a-d7df3130c6b4\">Download<\/a><\/div>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Bodybuilding Program For Beginners pdf<\/strong><\/p>\r\n\r\n\r\n\r\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" style=\"width: 100%; height: 600px;\" data=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/08\/bodybuilding-program-for-beginner.pdf\" type=\"application\/pdf\" width=\"300\" height=\"150\" aria-label=\"Embed of Embed of bodybuilding-program-for-beginner..\"><\/object><a id=\"wp-block-file--media-282835f2-007f-48b3-b833-fe8e8db46570\" href=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/08\/bodybuilding-program-for-beginner.pdf\">bodybuilding-program-for-beginner<\/a><a class=\"wp-block-file__button\" href=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/08\/bodybuilding-program-for-beginner.pdf\" download=\"\" aria-describedby=\"wp-block-file--media-282835f2-007f-48b3-b833-fe8e8db46570\">Download<\/a><\/div>\r\n","protected":false},"excerpt":{"rendered":"<p>If it\u2019s your first day at the gym and you don\u2019t know what to do, a basic bodybuilding program for beginners is probably all you need.<\/p>\n","protected":false},"author":36437,"featured_media":27325,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[204],"tags":[],"class_list":["post-27276","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout"],"_links":{"self":[{"href":"https:\/\/fitnessprogramer.com\/wp-json\/wp\/v2\/posts\/27276","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitnessprogramer.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitnessprogramer.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitnessprogramer.com\/wp-json\/wp\/v2\/users\/36437"}],"replies":[{"embeddable":true,"href":"https:\/\/fitnessprogramer.com\/wp-json\/wp\/v2\/comments?post=27276"}],"version-history":[{"count":0,"href":"https:\/\/fitnessprogramer.com\/wp-json\/wp\/v2\/posts\/27276\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitnessprogramer.com\/wp-json\/wp\/v2\/media\/27325"}],"wp:attachment":[{"href":"https:\/\/fitnessprogramer.com\/wp-json\/wp\/v2\/media?parent=27276"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitnessprogramer.com\/wp-json\/wp\/v2\/categories?post=27276"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitnessprogramer.com\/wp-json\/wp\/v2\/tags?post=27276"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}