The Workout Plan and Diet for Beginners

Expert bodybuilders started lifting light weights and just progressed to moderate and heavy weights over time. Before they can lift 200 pounds barbell on bench presses, they started on 30 pounds or 40 pounds or 50 pounds flat bench presses. That is if they started as a thin or skinny guy.  Diet can also help boost strength and body weight.

If you are one of those guys, whether you are into sports or just want to build your muscle, then the example workout plan and diet plan below is for you.
 
Day 1: Legs
•    Squats: 4 sets - 1 warm-up set of 20 reps, 3 sets of 8-10 reps
•    Leg press: 3 sets of 8-10 reps
•    Double leg extension: 3 sets of 8-10 reps
•    Romanian deadlifts: 3 sets of 8-10 reps
•    Seated leg curl: 3 sets of 8-10 reps
•    Seated Calf raise: 3 sets of 10-12 reps
•    Lounge: 3 sets of 8-10 reps
•    Standing Calf raise:3 sets 8-10 reps
 
Day 2: Chest/Back/Abs
•    Flat bench: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps
•    Incline bench: 3 sets of 8-10 reps
•    Flyes: 3 sets of 8-10 reps
•    Straight Arm Dumbell Pull over: 3 sets of 8-10 reps
•    Bent Over Barbell Row: 3 sets of 8-10 reps
•    Seated Cable row: 3 sets of 8-10 reps
•    Wide-grip pullup: 3 sets of 8-10 reps
•    Hyperextension: 3 sets of 8-10 reps
•    Decline Crunch: 4 sets -  1 warm-up set of 20 reps, 3 sets of 15 reps
•    Hanging Knee Raise to The Side -  3 sets of 15 reps
•    Cable Seated Crunch: 3 sets of 15 reps
 
Day 3: Shoulders/Traps
•    Standing Barbell press: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps
•    Dumbbell lateral raise: 3 sets of 8-10 reps
•    Dumbbell front raise: 3 sets of 8-10 reps
•    Barbell Rear DeltRow: 3 sets of 8-10 reps
•    Upright row: 3 sets of 8-10 reps
•    Barbell Shrug: 3 sets of 8-10 reps
•    Arnold Dumbbell Press: 3 sets of 8-10 reps
 
Day 4: Biceps/Triceps
•    Preacher curl with dumbbell: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps
•    Standing dumbbell hammer curl: 3 sets of 8-10 reps
•    Incline dumbbell curl: 3 sets of 8-10 reps
•    Dumbbell One Arm Triceps Extension: 3 sets of 8-10 reps
•    Rope extension: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps
•    Dips with weight: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps


Day 5: Off

Repeat
 
The best workout plan for beginners is to separate upper and lower body workouts.  That is, you have to have a list of basic bodybuilding exercises for upper and lower body.  Start from the weights that you can lift or perform at 8-10 reps (8-10 RM or Repetition Maximum) for 2 to 3 sets and then add more weights at least after three weeks to begin with and progress from there continuously.  While doing your regular exercise program that is 1-2 hours each day, do not forget your diet.  More protein in your diet is necessary to build your muscle.  However, make sure you have a balance diet.  Balance means all the necessary nutrients and vitamins in food should be consumed in a 24 hour basis.  Plus, drink more fluids.  One liter a day to start with is good for beginner then add more fluid intake as you progress.
 
Nutrition Plan for You
 
Lean proteins and complex carbs are good. More on red meat, brown rice, protein shakes, fruits, and vegetables. Try a simple carb cycling routine so it changes day to day. If you had a tough workout better take in more calories to make sure your body has all the nutrients it needs to recover. Here is a sample diet for a day:
 
Meal 1 pre-workout
•    1 cup rice
•    4 egg whites, 1 yolk
•    1 piece fruit
 
Meal 2 Post-workout
•    1 scoop whey protein
•    1 piece fruit
 
Meal 3
•    1.5 cups brown rice
•    10 oz chicken breast
•    1 cup steamed broccoli
 
Meal 4
•    1 scoop whey protein
•    2 tbsp natural peanut butter
 
Meal 5
•    1/2 cup brown rice
•    10 oz steak
•    1 cup steamed asparagus
 
Meal 6
•    1 scoop casein protein
•    2 tbsp natural peanut butter
 
Way to go! Click Here! and make the most of your specialized workout and diet plan to reap its full benefit.

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