By performing full-body exercises, followed by a split routine of two, three, and four days, users can increase their strength and endurance. New movements will be added each week to achieve a complete muscle development. Upon completing this program, you will be ready to progress to the next stage of your workouts; so if you are looking to improve your physique, get started right now.Sign up at a gym.Do it now.
Beginner Workout Program at a Glance
This table is afirst-month bodybuilding program for both slim and overweight individuals.It is provided for four weeks, gradually increasing the intensity and variety of exercises:
| Muscle Group | Days of the Week | Type of Exercise | Week |
| Full Body | All Workout Days | Full Body | Week One |
| Upper Body (Chest, Back, Arms), Lower Body (Legs, Glutes) | Even Days: Upper Body
Odd Days: Lower Body |
Two-Day Split | Week Two |
| Push (Chest, Shoulders, Triceps), Pull (Back, Biceps), Legs | Day One: Push
Day Two: Pull Day Three: Legs |
Three-Day Split | Week Three |
| Muscle split into four main groups (Chest, Back, Legs, Arms) | One muscle group each day | Four-Day Split | Week Four |
Bodybuilding Program for the First Monthhelps beginners gradually become familiar with exercises and increase their strength and endurance.
First Week of Total Body Training
In the first week,the first-month bodybuilding program for both men and womenstarts with full-body workouts, and you should train three days a week. In each session, you will perform only one movement for each muscle group. It is very important to rest between workouts; therefore, training on Mondays, Wednesdays, and Fridays is suitable. Basic movements and free weights will be introduced this week, which are essential for increasing muscle size and strength.
In each session, you will perform three sets of each exercise, totaling nine sets for each muscle group throughout the week. For other movements, you should complete between 8 to 12 repetitions, and for each set, the repetitions will be 8, 10, and 12 respectively, known as the “reverse pyramid.” In each set, the weight decreases to allow for more repetitions. To start these exercises and benefit from professional guidance, you can visitgyms in Mashhadand improve your workouts under the supervision of experienced coaches.
Week Two Two-Day Split
In the second week, your program begins with a two-day split to train different muscle groups, and you will have a total of four days of workouts; each muscle group will be trained twice a week, with Tuesdays, Saturdays, and Sundays being rest days.
This week’s training program will carry over several movements from week one and add one new movement for each muscle group (except for abdominal exercises). The reverse pyramid method will be used for repetitions in this week, and in the third set of each exercise, you should perform 15 repetitions. This increase in repetitions will help enhance muscular endurance and create a solid foundation for increased size and strength. For those training atgyms in Qomthis approach is suitable for achieving significant performance improvements.
Week Three Three-Day Exercises
Volume Bodybuilding Program for the First MonthIn the third week, the program will shift to a three-day split. On the first day, you will train all “push” muscle groups (chest, shoulders, triceps); on the second day the “pull” muscle groups (back, biceps, and abs) should be worked, and the third day will focus on lower body training (quads, glutes, hamstrings, calves). As in the second week, each muscle group will be trained twice a week, and you will have six training days in this week.
In this week, one new exercise will be added for each muscle group to allow for training from various angles. For larger muscle groups (chest, back, shoulders, quads, hamstrings) four sets will be assigned, and for smaller muscle groups (biceps, triceps, abs, calves) three sets are planned. In total, there will be 16 sets for larger groups and 12 sets for smaller groups throughout the week, representing a significant increase in workout volume compared to week one.
Week Four Volume Increase
In the fourth week,the first-month bodybuilding program for both overweight and slim individualswill include four training days, where each muscle group will only be trained once (except for calves and abs, which will be trained twice). This type of split will help experienced bodybuilders focus more on each muscle group. This week’s training is organized into a combination of chest and triceps, back and biceps, and quads and hamstrings. Shoulders will also be worked independently, with calves and abs being trained alternately.
No new movements will be introduced this week to increase focus on the intensity of the workouts. The volume of training will increase by raising the number of sets to five for larger groups and 10 for calves, and this strain will help muscle growth.
In conclusion,the first-month bodybuilding programwill significantly improve your strength and endurance after four weeks of targeted training. This program starts with full-body workouts and gradually transitions to muscle splitting.
