Everyone starts as a beginner. I vividly remember my first day at the gym. I was both intimidated and overwhelmed by all the machines and weights. Like every beginner, my motivation was sky high and I just wanted to hop on every machine and transform myself from skinny to a jacked dude in no time. Within couple to days, I started training with typical "Gym Bros" and to no surprise, I got all sort of wrong advice that not only sabotage my progress but also left me confused and frustrated.
As a beginner, I made a lot of mistakes in my training. It took several years to realise the mistakes that held me back from progressing. I wish the things that I know now, I knew back then. That is why I have decided to save your precious time and give you a workout plan that you can follow as a beginner. Before getting straight to the workout there are a couple of things you need to understand to execute the plan properly. let's call it workout notes
Indian Beginners Bodybuilding Workout Plan | Training Frequency
The training frequency in the workout plan is 4 days a week. We would train each muscle group twice a week. I know the old school method is to train one muscle each day with high volume, but the research has shown training each muscle more than once per week is optimal for muscle growth.
In the study that involved two groups of participants, one trained each muscle twice per week and other once per week. The group who trained twice per week experienced 6.8% growth in hypertrophy whereas other group experienced 3.7% growth. So it is better to train your muscles twice a week than once.
Indian Beginners Bodybuilding Workout Plan | Exercise Selection
The exercises in the workout routine will be a mixture of compound lifts and isolation work. A compound exercise is a multi-joint movement that works on several muscle groups at the same time. Isolation exercise work for only one muscle group at a time. Performing compound exercises are the best way to work out as it burns more calories, stimulate real-world activities, improves coordination and balance. Isolation exercises are added to compensate for the parts which are not effectively trained in the compound lifts.
Indian Beginners Bodybuilding Workout Plan | Workout Split
This workout split is designed in such a fashion that it allows for a longer period of rest. Training in this sequence will allow maximum rest and recuperation periods for your body. The workout split is as follow
Tuesday - Back, Legs, Abs and Biceps
Wednesday - Rest
Workout A:
Monday - Chest, Sholders, Traps and TricepsTuesday - Back, Legs, Abs and Biceps
Wednesday - Rest
Workout B:
Thursday - Chest, Sholders, Traps and TricepsFriday - Back, Legs, Abs and Biceps
Saturday - Rest
Sunday - Rest
Indian Beginners Bodybuilding Workout Plan | Static Loading
Here in India, we follow a pyramid loading across the sets. This means we start with the lighter load and increase the load with the sets. In my opinion, this is not the best way to load. The problem here is before reaching the final set you have already fatigued your muscle to some extent and you will not be at our best at the final set. For the 5 Day Workout routine, I want you guys to use static loading across the sets. This way you would have a better understanding of your maximum lift and it is easier to progress.
Indian Beginners Bodybuilding Workout Plan | Sets and Reps
In this workout plan, we will be performing a different combination for reps and sets for exercises to keep the workout intensity high. For compound lifts, there will be more sets and lower reps and for -isolation work, it will be more reps and fewer sets.
Indian Beginners Bodybuilding Workout Plan | Weight Selection
Like sets and reps, the weight selection will also vary from exercise to exercise. You will be using a medium to heavy load as per the exercises. Performing medium reps and medium load also induce muscle hypertrophy as performing heavy weight and low reps. This will ensure that we are using all the drivers for muscle growth. The weight selection will come with trial and error while selecting weight also keep 2-3 rep in spare for compound lifts to avoid injury
Indian Beginners Bodybuilding Workout Plan | Progressive Overload
Progressive overload is one of the most important aspects of resistance training when it comes to gaining strength and muscles. In this workout plan, you need to progressively overload the muscle. This means you need to increase the volume over time. Training volume is sets x reps x load. If you deadlift for 100 kg for 8 reps in 3 sets. Your training volume will be 2400 so you can increase the volume by manipulating one or more parameter in the equation.
Suppose you benched 100 kg for 8 reps in 3 sets in the first week, on the next week you should aim to bench 105 kg for 8 reps in 3 sets or 100 kg for 10 reps in 3 sets or 100 kg for 8 reps in 4 sets. Once you get accustomed to the current training volume, you need to gradually increase the volume to keep the workout intense and challenging. You can also increase the combination of sets, reps and load or all the three for progressing. You can increase the volume according to your strength gain, for some it would be every week, for some, it could take more than one week.
Indian Beginners Bodybuilding Workout Plan
Workout A:
Monday:-
Flat bench press (4 sets x 8 reps)
Pec Dec fly (2 sets x 15 reps)
Overhead press (4 sets x 8 reps)
Lateral raises (2 sets x 15 reps)
Dumbell shrugs (3 sets x 15 reps)
Skull crushers (3 sets x 8 reps)
Tuesday:-
Underhand Lat pull down (4 sets x 8 reps)
Chest supported dumbbell rows (2 sets x 10 reps)
Goblet squats (4 sets x 8 reps)
Hamstring curls (2 sets x 10 reps)
Standing calve raises (2 sets x 20 reps)
Barbell curls (3 sets x 8 reps)
Knee raises (3 sets x 15 reps)
Workout B:
Thursday:-
Incline bench press (4 sets x 8 reps)
Low cable fly (2 sets x 10 reps)
Dumbell press (4 sets x 8 reps)
Cable lateral raises (2 sets x 15 reps)
Face pulls (2 sets x 15 reps)
Tricep rope pushdown ( 3 sets x 12 reps)
Friday:-
Overhand Lat pull down (4 sets x 8 reps)
Seated machine rows (2 sets x 10 reps)
Goblet sumo squats (4 sets x 8 reps)
Barbell glute bridge (2 sets x 10 reps)
Seated calves raise (2 sets x 20 reps)
Cable rope hammer curls (3 sets x 12 reps)
Side plank ( 3 sets of max hold)
Make sure to warm up properly before the exercise session to avoid injury. Also, I want you to understand that the training plan is only one part of the equation, sleep and nutrition are also equally important. So, now you have the workout plan, Start working at it right away!
If you are looking for a science and evidence-based coach who can design a customised diet and workout plan for your fitness goal, Drop an email to romiey@getsetgo.fitness.
Also, check
The Best German Volume Training Plan for Lean Muscle
The Best Upper Lower Workout Split for Lean Muscle
The Best Push Pull Legs Routine for Lean Muscle
The Best Workout Plan for Lean Muscle | 3 Days a week workout
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