Muscle Building Routines

Whether you’re just starting to have interest in weight training, or you’ve taken years off and now want to dive back in, the best way to start is by pinning down some great muscle building routines. Muscle building routines for a beginner should incorporate your entire body, you’ll want to be covering every muscle group. Too many times a beginner starts working out, and the only two exercises it seems they do are bicep curls and the bench press. Not only will you be missing out on all of the muscle you can build elsewhere, but you could run into injury as your body grows in strength unequally and unevenly.

Beginner muscle building routines should also focus on performing sets with weights that you can easily handle without injury or additional stress. Depending on the exercise, this is likely to be between 12 and 15 repetitions. The goals with beginning muscle building routines are:

• To build a base of muscle throughout your body, as well as strengthening your tendons, ligaments and joints to handle heavier loads.

• Familiarizing yourself with common exercises, machines and proper form.

• Getting yourself into a groove, physically and mentally, of working out and training several times a week.

12 Week Beginner’s Muscle Building Routines

Weeks 1 – 3: Three total body workouts, performing each exercise for two sets with a weight that can be handled for 15 repetitions. Rest for 90 seconds in between each of your sets. Perform the same workout, which covers all of the major muscle groups of your body, three times a week. Do not perform the workout on back to back days.

• Leg extensions
• Leg curls
• Bench Press
• Lat pull down
• Seated rows
• Seated shoulder press
• Barbell bicep curls
• Wrist curls
• Triceps press downs
• Standing calf raises
• Abdominal exercises of your choice

Weeks 4 – 8: After the first three weeks of the program you should have already noticed a big difference, both visually in how you look as well as how you feel physically. During the next five weeks you will be raising the intensity. You’ll still be working out three times per week.

On Monday, you will perform an upper body workout and on Wednesday you will perform a lower body workout. Perform three sets of each exercise using a weight that you can’t handle for more than 12 reps. Once you can do more than 12 in any one set, increase the weight. You’ll finish your training on Saturday using the same total body workout as you did in weeks 1-3.

Upper Body Workout

• Bench press
• Flat bench dumbbell flies
• Seated shoulder presses
• Lat pull downs
• Seated rows
• Dumbbell curls
• Triceps presses
• Wrist curls

Lower Body Workout

• Dumbbell lunges
• Leg extensions
• Leg curls
• Calf raises
• Back extensions
• Incline crunches

Weeks 9 – 12: In the final phase of our beginning muscle building routines you’re going to perform the upper body and lower body workouts from the previous section two times a piece. The suggested split is Upper Body on Monday and Thursday and Lower Body on Tuesday and Friday. Lower your rest between sets to 60 seconds, and use a weight that you can only perform 10 repetitions with.

These beginner muscle building routines are sure to shape you up over the 12 weeks you perform. After completing all 12 weeks you should take a week off to recoup and then begin finding new and more challenging muscle building routines to jump into.

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