How to write a beginner muscle building workout program?

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Designing a beginner muscle building workout program can be a complex task, but here are some general guidelines to consider:

  1. Focus on compound exercises: Compound exercises involve multiple muscle groups and joints, making them more efficient for building overall strength and muscle mass. Examples include squats, deadlifts, bench press, and pull-ups.
  2. Plan for progressive overload: Progressive overload is the gradual increase of weight or reps over time, which is essential for building muscle. Start with a weight you can easily lift for 8-12 reps, and gradually increase the weight by 5-10% each week.
  3. Allow for adequate rest: Rest and recovery are just as important as exercise for building muscle. Aim for at least 48 hours of rest between workouts targeting the same muscle groups.
  4. Include cardio and mobility exercises: While the focus is on building muscle, it’s important to maintain cardiovascular health and mobility. Incorporate 20-30 minutes of cardiovascular exercise, such as running or cycling, and 10-15 minutes of stretching and mobility exercises into each workout.
  5. Start with a full-body workout program: For beginners, a full-body workout program that targets all major muscle groups is a good place to start. Aim for 2-3 strength training sessions per week, with at least one day of rest in between workouts.

Here’s a sample beginner muscle building workout program:

Workout A:

  • Squats: 3 sets of 8-12 reps
  • Bench press: 3 sets of 8-12 reps
  • Lat pulldowns: 3 sets of 8-12 reps
  • Standing calf raises: 3 sets of 12-15 reps
  • Plank: 3 sets of 30-60 seconds

Workout B:

  • Deadlifts: 3 sets of 8-12 reps
  • Overhead press: 3 sets of 8-12 reps
  • Seated cable rows: 3 sets of 8-12 reps
  • Lunges: 3 sets of 12-15 reps
  • Side plank: 3 sets of 30-60 seconds (each side)

Alternate between Workout A and Workout B, with at least one day of rest in between workouts. As you progress, you can increase the weight, reps, or sets, or switch to a split routine targeting specific muscle groups. It’s always a good idea to consult with a certified personal trainer or healthcare professional before starting a new workout program.

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