Muscle Building Workout Plan For A Beginner

Workout Plan For A Beginner

Have you started gym and you are a beginner then this article helps you to gain muscle in this article I'm also giving you muscle building workout plan for a beginner.

Before starting any workout plan you need to understand proper form, sets, and reps, nutrition, etc.
 
These points are very important before starting any muscle-building program or a specific workout plan. 

Here are 6 important points and workout plan for a beginner.


1. Calculate Maintenance Calories

Calories are the main part of muscle building and fat loss without proper calories you can't gain muscle or lose fat. Starting any programs you need to calculate your maintenance calories. 

Search online calories calculator fill information like age, weight, height, activity levels, etc. 

And calculate your maintenance calories and increase 250 to 500 calories in your maintenance calories to gain muscle. 

2. Fix Your Nutrition

Muscle Building Workout Plan For A Beginner

After calculating your calories now time to fix your nutrition because nutrition is the key to building muscle.

Many people junk foods to gain weight but this is not a healthy way to gain muscle you gain only fat not muscle with junk food.

Majority of the beginner they don't know how to eat and what to eat for quality muscles. That's why I'm here to educate you on your fitness journey. 

Focus on real healthy food like rice, sweet potato, oats, cereals, veggies, fruits, eggs, milk, chicken breast, low-fat dairy products, etc. 

These food are very healthy and nutritious that is the food your body needs.

  • Eat A Sufficient Amount Of Protein
Protein is a muscle maker it helps to recover your muscle to grow. But don't eat too much, you think more protein more gains but that's not true.

Too much protein makes you fat its store as fat in adipose tissue so eat a sufficient amount of protein. 

Now you are a beginner so I'll suggest eating a sufficient amount of protein.

 Ex. If your weight is 60kg then start eating 65 to 70g protein first then increase gradually after months or two months but don't increase too much protein because your muscle is not mature to absorb a high amount of protein.

Protein Rich Food 
  • Eggs
  • Chicken breast
  • Meat
  • Milk
  • Cottage cheese
  • Greek yogurt
  • Soybean
  • Lentils
  • Beans
Eat these protein-rich foods for lean muscle.

  • Eat Healthy Carbohydrates
Carbohydrates are important during muscle building, carbs are a primary source of energy and it fills your muscle glycogen to use during the workout as energy. 

If you want to build muscles then you need to lift heavy weights according to your strength but as a beginner don't go for heavy just focus on your form. 

After a month you lift heavy because I'm giving you the best beginner workout plan. 

Two types of carbs we eat simple carbs and complex carbs. Simple carb is a fast-digesting carb and complex carbs are slow-digesting carbs. But you need 80 to 85 percent of complex carbohydrates because complex carbs are more nutritious than simple carbs. 

Simple carbs are processed carbs that's why it's less is nutrient. And complex carbs are unprocessed carbs called whole grain and this is very healthy for you and your family.

During muscle building, your body needs more energy and eating complex carbohydrates to give you long-lasting energy for your workout.

Complex Carbs Food Source
  • Rolled oats
  • Brown Rice
  • Whole wheat bread
  • Whole wheat pasta
  • Quinoa
  • Sweet potato
  • Muesli 

Add these foods to your diet.


  • Healthy Fats
Here is the father of carbs and protein because fats are a higher number of calories. 1 grams carbs and protein provide 4 cal and 1 gram fat provide 9 cal. But people think eating fats make you fat they think because they don't have knowledge about healthy fats. 

Healthy fats are very important for your body to absorb more nutrients, bran function, for a healthy heart, reduce the risk of bad cholesterol, reduce the risk of cancer, boost testosterone, etc.

Healthy Fat Sources
  • Olive Oil
  • All nuts
  • All seeds like flaxseed, chia seeds
  • Fish
  • Peanuts
  • Natural nut butter

3. Drink Enough Water

Drinking water is very important to stay in the hydrated mode and better nutrient delivery in the muscle. You eat lots of food during muscle building and many people suffer from constipation. 

Water helps to prevent constipation and flush out all toxins by urine. So drink 3 to 4 liters of water a day. 


4. Focus On Compound Movements

Compound exercises very very beneficial for faster muscle growth. A compound exercise is a multi-muscle activating exercise it is active more muscle at a time.

Muscle Building Workout Plan For A Beginner

Compound exercises are best for muscle building and strength I'm already including compound exercises in beginners' workout plan below.

Compound Exercises
  • Barbell Bench Press
  • Shoulder Press
  • Squats
  • Deadlifts
  • Barbell rows
  • Pull up
  • Lat Pulldown
  • Leg press
  • Lunges
  • Push-ups
These exercises are compound exercises it will help you to get bigger fast.

5. Pre And Post Workout Snack

Pre and post-workout snacks are very very important because this is the main window of muscle growth or fat loss. 

Before a workout, simple carbs and complete protein are very important to save muscle and energy for a workout. 

Your muscles break and damage during the workout so after workout within 30 minutes your muscles need fats digesting complete protein to recover fast. Don't eat fats immediately after a workout because fats slow down the protein absorption.

Here is a fast-digesting protein source for post-workout. 
  • Egg whites
  • Whey Protein
These two protein sources are a fast-digesting protein. I'll suggest you egg whites because you are a beginner and you don't need protein supplements so eat egg whites after a workout.

6. Sleep

Muscle Building Workout Plan For A Beginner

Sleep is the main key factor for transformation if you not get enough sleep you can't transform. Because your real muscle growth process starts at a sleeping time, not in the gym. 

So give less time for the gym and give more time for your diet and rest. Sleep at least 7 hours to max 9 hours. 7 to 8 hours of sleep helps to recover muscle and stabilize your hormone levels it also boosts testosterone.
Give your body rest at night minimum 7 to a maximum of 9 hours to recover your body.


Here is the 6 weeks workout plan for beginners. 


Monday- Chest, And Triceps
SR NO.EXERCISESETSREPS
1Barbell Bench Press 
3
6-10
2
Incline DB Press
3
6-10
3
Decline DB Press
3
6-10
4
Close Grip Chest Press
3
8-10
5
Cable Triceps Pushdowns                                 
3
8-10

Tuesday- Shoulder, Traps, and Abs
SR NO.EXERCISESETSREPS
1DB Press 
3
6-10
2
DB Side Raise
3
6-10
3
DB Rear Delt Fly
3
6-10
4
DB Shrugs
3
8-10
5.
Abs Crunches And Reverse Crunches.            
3
15-20

Thursday- Back And Biceps
SR NO.EXERCISESETSREPS
1Pull-Ups
3
Failure
2
Lat Pulldown
3
8-10
3
DB Rows
3
6-10
4
Barbell Curl
3
8-10
5
DB Hammer Curl.                                             
3
8-10

Friday- Legs
SR NO.EXERCISESETSREPS
1Barbell Squats
3
6-10
2
Leg Extension
3
10
3
Leg Curls
3
10
4
Standing Calves Raise                                         
3
12-15

Follow this workout plan for 4 to 6 weeks then change your workout you can follow my muscle program MASS 8 after following this beginner workout plan.

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