Beginner Bodybuilder Workout – Push/Pull/Legs 3 Day Split

Beginner Bodybuilder Workout - PushPullLegs 3 Day Split

This program is great for people new to lifting weights. Most of the exercises are relatively simple movements and you don’t need a lot of fancy equipment. Most importantly take your time and don’t start trying to lift too heavy, too fast. I know you aren’t going to listen but when you look back on this in the future you will wish you had.

Workout 1

ExerciseSetsReps
Deadlift58-10
Wide Grip Chin-Ups310
Dumbbell Bent Over Row310
Upright Row310
Bicep Curls310

Workout 2

ExerciseSetsReps
Incline Dumbbell Press58-10
Dips310
Standing Dumbell Press310
Push Ups310
Cable Flys310

Workout 3

ExerciseSetsReps
Front or Back Squat58-10
Lunges310
Straight Leg Deadlift310
Jump Squat310
Calf Raises310

Tips:
  • Split this up over the week so you give your body time to recover. I suggest Mon/Tue/Thurs or Mon/Wed/Fri.
  • If you are trying to gain muscle/size forget about heavy weight. Lifting heavy weights with bad form is a complete waste of time. Use weights you can maintain correct form all the way to the last rep.
  • Slow down each rep. Aim for 2-4 seconds on the way down and 2-4 seconds on the way up with little to no pause in between each rep.
  • Rest for 1-2 minutes between sets.
  • If you don’t know how to do these movements I recommend booking a session with a trainer. It will save you time and injury.
  • Be careful what you read/see online…there is a lot of bad advice online 😉
Summary
Beginner Bodybuilder Workout - Push/Pull/Legs 3 Day Split
Article Name
Beginner Bodybuilder Workout - Push/Pull/Legs 3 Day Split
Description
This program is great for people new to lifting weights. Most of the exercises are relatively simple movements and you don't need a lot of fancy equipment.
Author
Publisher Name
Dirty Clean Eats
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