Getting Started - Bodybuilding for Beginners

After 12 weeks in the Beginning Bodybuilding Schedule, it is time to graduate to an Intermediate Routine in order to keep progressing. In this routine, the body is split in two separate days; chest, back and arms on day 1, and shoulders, legs and abs on day 2. Also, a leg extension/leg curl attachment will be required for those working out at home.

Day 1-Chest, Back, and Arms
75 Degree Incline Press
Flat Dumbbell Press
Incline Flyes
One Arm Rows
Two Arm Rows
Pullovers
Dumbbell Curl
Incline Curls
Overhead Triceps Extensions
Lying Triceps Extensions

Day 2-Shoulders, Legs, and Abs
Military Press
Barbell Upright Rows
Bent Over Lateral Raises On Incline Bench
Squats
Lunges (press with toes)
Leg Extensions
Stiff Legged Dead-lifts
Leg Curls
Calf Raises
Sit Ups (Go up to a 30 degree angle only)
Leg Raises
Swiss Ball Crunch
Knee Ins

This routine can be performed either 4 days a week by doing Day 1 on Mon/Thur and Day 2 on Tue/Fri with cardio on Wed/Sat or alternatively 3 non-consecutive days a week like Mon/Wed/Fri alternating between Day 1 and 2, with cardio in the days off.

Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes.


Intermediate Bodybuilding Diet

By now your diet should be similar to this Sample Bodybuilding Diet. If on the other hand, you are looking to just gain muscle weight, and are not interested in fat loss, then you need to be following my Sample Weight Gain Diet.

For more information on Bodybuilding Diets you can also take a look at my Introductory Guide To Bodybuilding Diets.