The routine or regimen you select depends on several factors, including age, gender, goals, and overall fitness. There is no such thing as “one routine fits all”.

Without getting too technical for the purposes of our overview here, let’s take a very simple and straightforward approach.

Generally speaking, it’s recommended to do three sets of ten repetitions on each exercise you select. Beginners should follow a routine for at least 3 months of regular training. During this time it is important to follow a good eating and nutrition plan. The recipes found elsewhere in this document are a great place to start.

No matter what exercises you plan to follow, you should always start by warming up. Warm-up exercises should be aerobic in nature and should include treadmill running, jogging, or jumping for a period of approximately 10 to 15 minutes. Total heating time should be between 15 and 20 minutes. Always remember that a warmed up body responds faster and there is less chance of injury (such as muscle snags, tears, pulls, etc.). Warming up results in an increase in pulse and heart rate.

Many factors go into completing a bodybuilder’s routine, such as current health status, goal, and the number of days a week the bodybuilder will visit the gym.

For example, if the bodybuilder visits the gym 6 days a week, then the schedule will be of only one type. Whereas, if the bodybuilder exercises three times a week, the schedule is likely to be more intense.

However, keep in mind that no schedule should be long-term. The long-term goal should be divided into short-term and medium-term goals, and the routine should be designed accordingly. Therefore, a short-term program may be 3 days a week followed by a 6 day a week routine, depending on condition and rate of development/growth.

A good beginner’s routine might be to start with a bar that is light enough to handle comfortably. Don’t start out using equipment that isn’t appropriate for a beginner. The only thing that can result is a general feeling that the exercise is “too hard.” Work into your routine gradually.

A beginner’s session should initially cover the major muscle groups. Start with the two-handed barbell press. This is productive for developing the upper and lower arms, shoulders, and back. Because it’s not the easiest exercise, you should start first when your strength is at its highest. This exercise targets the deltoids and triceps.

A second exercise could be a two-handed barbell curl. This will work the biceps located on the front of the arms, in contrast to the triceps on the back of the arms previously worked. The biceps is conventionally the muscle everyone wants to develop and is usually already one of the strongest for beginners.

A third exercise to consider is the bench press. The lift lies on your back and is handed the bar which is then lowered to your chest. This exercise primarily works the pectorals but also works the triceps and deltoids like the first exercise.

The fourth exercise is an upright row where the bar is raised narrowly between the hands to the chin region, lowered to arms length and the movement is repeated. This is usually for the trapezius muscles (which sit between your neck and shoulder socket at the top of your shoulders), so a different muscle is being targeted this time.

There are many sources available to help you determine which “routine” is best for you. Here’s one we found, but keep in mind that it’s not the only option available or the only one you should use. Let’s see what a 5 days a week routine would look like:

Monday
Shoulder press behind the neck: 4 sets 6-10 reps
Upright Row: 4 sets 6-10 reps
Incline dumbbell press: 4 sets 6-10 reps
Bench Press: 4 sets 6-10 reps
Abdominals: 3 series 6-10 repetitions

Tuesday
Close Grip Lat Pull down: 4 sets 6-10 reps
Seated Close-Grip Cable Row: 4 sets of 6 to 10 reps
Seated Calf Raise: 4 sets 6-10 reps
Reverse wrist curl: 4 sets 6-10 reps

Wednesday
Squats: 5 series 6-10 repetitions
Leg press: 5 sets 6-10 reps
Leg curl: 4 sets 6-10 reps

Thursday
Close grip bench press: 4 sets of 6 to 10 reps
Triceps Dip: 4 sets 6-10 reps
Dumbbell Shrugs: 4 sets 6-10 reps
Standing Calf Raises: 4 sets 6-10 reps

Friday
Pull-ups: 4 sets 6-10 reps
EZ Barbell Curl: 4 sets of 6 to 10 reps
Hammer curl 4 sets 6-10 reps
Abdominals: (with weight) 4 series 6-10 repetitions

Like we said, there are a number of training programs available for bodybuilders and this is just one.

There are other factors to consider before selecting one for yourself. Let’s explore them:

Has the program been experimentally tested?
Are there specific goals, training loads, progressive tracking, and recovery periods in the program routine?
Does the program specify what types of people are eligible for it?
Only after going through them, the bodybuilder should enroll in the routines of such a program.