For a positive change in the body, experienced lifters and beginners both have different approaches. Experienced weight lifters must work harder on them for a positive change to be visible. Beginners, however, don’t have to train as hard or as intensely to see that change happen.
The beginner’s bodies bounce back more rapidly because the muscle damage their bodies have experienced isn’t as severe as the more experienced lifter’s damage. For beginners, muscle damage is a good thing, and it’s what you need to do if your goal is to transform your physique into something similar to that of a Greek statue.
Beginners’ Roadmap
Since a beginner’s body is not used to resistance exercises, naturally, it reacts. The first reaction is muscle damage. Why does it happen? Is it something to be worried about? How to handle it? Let us dig in for the answers to these crucial questions.
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Muscle Damage
Muscle damage occurs when you overload the muscle through a form of resistance. This resistance doesn’t have to come from weight training; it can be from running, picking things up, bodyweight training, and so forth.
Muscle damage is when micro-tears are created in the muscles through resistance training. After these tears have been induced, an inflammatory response is activated to start the healing process of the damaged muscles.
When the muscles are inflamed, they give you a feeling of being stiff. It is commonly known as Delayed Onset of Muscle Soreness (DOMS). And the most basic way to get rid of DOMS is to sleep it off.
Rest
Resting is another crucial component of making gains. People commonly think that gains are made in the gym, which is incorrect. Muscle damage occurs in the gym; gains occur when you’re sleeping. That’s why it’s recommended that you get at least 7 hours of uninterrupted sleep every night. Anything more than that is a complete bonus. When you rest, your damaged muscle tissues go through a repair process.
Training Split
In this bodybuilding 7-day beginner training program, the beginner trains most muscle groups twice a week. Seeing that your recovery is faster than that of a more experienced lifter, you’ll be able to get away with training certain muscle groups twice.
You’ll be on a 5-day training schedule that will have you training for three days, then resting one day, and then training the following two days again.
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Rest Between Sets
For this program and the results you are looking for, resting in between sets will vary from one exercise to the next.
You can rest up for 2 minutes for the heavy compound movements. With the lighter compound and isolation movements, you can rest between 45 seconds to 1 minute.
The Training Routine
Monday – Day 1
Barbell back squat — 4 sets, 8 reps (2 mins. rest)
Barbell bench press — 4 sets, 10 reps (2 mins. rest)
Dumbbell Romanian deadlift — 3 sets, 12 reps
Alternating seated shoulder press — 3 sets, 12 reps
Lat pull-down — 4 sets, 10 reps
Leg extensions — 3 sets, 12 reps
Standing calf raises (dumbbell in each hand) — 4 sets, 10 reps
Abdominal crunches — 3 sets, 30 seconds
Tuesday – Day 2
Barbell Deadlift — 4 sets, 8 reps (2 mins. rest)
Goblet Squat — 4 sets, 8 reps (2 mins. rest)
Pull-ups — 4 sets, 8 reps (2 mins. rest)
Dumbbell Fly — 3 sets, 12 reps
EZ-bar Bicep Curl — 4 sets, 10 reps
Triceps Cable Push Down — 3 sets, 12 reps
Plank — 3 sets, 30 seconds
Wednesday – Day 3
Leg Press — 3 sets, 12 reps
Dumbbell Incline Bench Press — 4 sets, 8 reps (2 mins. rest)
Chin-ups — 3 sets, 12 reps
Triceps Dips — 3 sets, 12 reps
Seated Cable Row — 4 sets, 10 reps
Alternate Barbell Lunges — 3 sets, 12 reps
Lying Leg Curl — 3 sets, 12 reps
Hanging Knee Raises — 4 sets, 15 reps
Day 4 ─ Rest
Do nothing strenuous and allow your body to recover. Enjoy a movie, take a steady walk, or work on your mobility with some foam rolling. Eat plenty of wholesome, nutrient-rich food too.
It’s far too easy to overlook the importance of rest days. But rather than feel like you’re slacking, relax and remember you’re doing the right thing. You’re allowing your three days of hard work to take full effect and make the changes you want to happen.
Soak in the gains and hit day five with full firepower.
Friday – Day 5
Barbell Back Squat — 4 sets, 8 reps (2 mins. rest)
Lateral Lunges — 3 sets, 12 reps
Barbell Bench Press — 4 sets, 8 reps (2 mins. rest)
Barbell Upright Row — 4 sets, 10 reps
Standing Triceps Extensions — 3 sets, 12 reps
Dumbbell Hammer Curl — 3 sets, 15 reps
Barbell Calf Raises — 3 sets, 15 reps
Dead Bugs — 3 sets, 30 seconds
Saturday ─ Day 6
Romanian Deadlift — 3 sets, 12 reps
Goblet Squat — 4 sets, 8 reps (2 mins. rest)
Military Press — 4 sets, 8 reps (2 mins. rest)
Reverse grip Cable Pull-down — 3 sets, 12 reps
Bicep Cable Curl — 3 sets, 15 reps
Triceps Cable Push Down w/ rope — 3 sets, 12 reps
Dumbbell Lateral Raise — 4 sets, 8 reps
Plank — 3 sets, 30 seconds
Day 7 – Rest
After two more days of hard workouts, your body is ready to rest. Even if you feel fresh enough to crush another session hang on for today. Your rest days are when your muscles rebuild, meaning they’re essential for optimal growth.
Don’t worry! The gym will still be there tomorrow. You’ve just nailed your first week working out, so give your body complete rest before you go again tomorrow!
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