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Top 4 Beginner Workout Programs To Build Muscle

Are you a beginner looking to build some muscle? Do you want to find some of the best beginner workout programs you can use to build muscle and strength? This post will give you the top 4 beginner workout programs that you can use to start your muscle building journey.

This post will give you the top 4 beginner workout programs that you can use to start your muscle building journey.

I started out with some body weight workouts that included pull-ups, pushups, squats, etc. The main reason was that I did not have access to a gym and did not know much about lifting weights.

Later, after pleading with my family, I managed to get some dumbbells at home. I even managed to get a simple pull-up bar for my pull-ups.

I was lucky enough to learn something about lifting weights and building muscle from Scooby’s workshop. That website has a lot of information that is very useful for beginner lifters.

However, even then I did the mistake of not focusing on my nutrition and progressive overload where I needed to keep progressing with the weights.

Slowly, I kept learning more and more about workouts, nutrition, and fitness.

I learned about using the PPL or Push Pull Legs split for building muscle. I used this method of training for about a year and tried to clean up my diet. I would train five days a week with this method and made some decent gains.

After a year, I was still not happy with my strength gains and felt I can definitely do more and build more newbie muscle. That is when I studied more and found out about the 5×5 beginner workout program and Jason Blaha’s linear hypertrophy program.

Right now, I have chosen Jason Blaha’s linear hypertrophy program and am in the 2nd cycle. I hope to make some serious strength and size gains with this program this year.

I hope as a beginner you can benefit from the information that I will provide about beginner workout programs.

Body weight beginner workout program

As a beginner, I could not find access to a good gym. And I was also a bit afraid to go to the gym as I did not know what I would be doing there.

What if I performed some exercise incorrectly and embarrassed myself? Unwanted thoughts like those would keep me away from the gym.

Thankfully, I found out about body weight exercises and used to perform them at my home. And they definitely helped me build some strength and muscle.

If you are starting out on your journey to build muscle and don’t have access to a gym or equipment, then you should consider some good body weight beginner workout programs.

By definition, body weight exercises are those that you perform using your body for the resistance.

Maybe you have already heard of some of the body weight exercises such as pushups, pullups, squats, planks, etc.

Many of these exercises will help you in your daily activities as they will provide functional strength to your body.

Now I will show you a simple body weight beginner workout program called as the 10’s body weight workout.

Below is a video that shows you exactly how you can start performing this workout.

As the name implies, you need to perform 10 repetitions of each of these exercises.

Below are the exercises that you need to do as part of this workout. Remember to do these in the order they are mentioned.

  • 10 pushups
  • 10 burpees
  • 10 alternating lunges
  • 10 crunches

Once you have done all of the above exercises that is known as one interval or circuit.

Now if you are carrying a little extra weight then you might be feeling pretty exhausted at the end of one interval.

As you keep doing these exercises, you will start to lose fat and gain muscle and these exercises will start getting easier.

You can then increase the number of intervals that you perform. So after a few days, you could perform two or three intervals with all of these four exercises.

Click here to learn more about body weight exercises and the body weight beginner workout programs.

5×5 beginner workout program

Recently, I was struggling to make some good progression on my lifts.

That is when I found out about the 5×5 beginner workout program.

This is one of the best beginner workout programs when one is looking to rapidly gain both size and strength.

The best part about this workout program is that it focusses on full-body movements with heavy compound exercises like squats, deadlifts, bench press, barbell rows, and overhead presses.

Since this is a workout with high-intensity, you just need to perform it three times per week as a beginner.

The meaning of 5×5 is that for each of the exercises you will be performing 5 sets with each set consisting of 5 repetitions.

You will be performing these exercises 3 days per week. And with each workout session, the aim is to try to add 5 lbs of weight to the exercises so you keep getting stronger.

The benefits of this type of workout is that you gain strength as well as muscle. Also, you will not have any muscular imbalances as you are going to train your entire body with the heavy, compound movements.

This workout will develop your core functional strength because of its focus on such compound movements.

And since it’s a high-intensity exercise, you can be done with it in just 45 minutes to an hour while burning a good amount of calories. This will also help you if you are looking to lose some body fat.

Here is a video that shows how the 5×5 beginner workout program intends to build muscle.

To learn more about the 5×5 beginner workout program, please click here.

PPL beginner workout program

This was the workout program that I started with when I had access to some dumbbells and later to a gym.

What I like about the PPL or Push Pull Legs beginner workout program is that it focusses on building muscle.

So, it is different than the 5×5 workout program that we saw which focusses on building strength and building muscle is an after-effect.

Also, if you are one of those guys who feel restless if you don’t go to the gym then the PPL might be something you can consider. This is because you can use this workout program six days per week because it focusses on different muscle groups per day. So you hit the same muscle groups after a rest of 48 hours allowing sufficient recovery.

PPL stands for Push, Pull, and Legs. This means the workout split consists of a push day, a pull day, and legs or lower body day.

The aim of the PPL beginner workout program is to provide you hypertrophy training with a schedule such as PPLRPPL (Push, Pull, Legs, Rest, Push, Pull, Legs).

So basically you will be working out six days a week with a rest day in between.

A push day consists of exercises that contain pushing movements. This includes the bench press, overhead press, dips, triceps pushdowns, etc.

A pull day consists of exercises that contain pulling movements. This includes the pull-up, barbell rows, bicep curls, etc.

A leg day consists of exercises that work out the lower body and legs. This includes squats, lunges, leg press, leg curls, etc.

The benefits of the PPL workout program is that you can focus on building muscle with a relatively high volume.

Since you are focussing on building muscle, you also tend to get a good pump from your exercises.

To learn more about the PPL beginner workout program, click here.

Jason Blaha’s linear hypertrophy program

The Jason Blaha linear hypertrophy program is a good workout program for those beginners who have a busy lifestyle due to work or studies but still want maximum muscle gains.

This is the workout program that I am currently following to maximize my strength and muscle gains with minimal efforts at the gym.

Similar to the 5×5 beginner workout program, this workout program focuses on the full-body workout routines three times per week.

Also, the session for each workout will last around 45 to 60 minutes. So you don’t need to spend too much time at the gym but yet get maximal results.

Before you start this workout, you need to find out your 1 rep max on the standard compound movements of squats, bench press, deadlifts, barbell rows, and overhead press.

To do this, you need to pick a weight that you feel you can lift for around 5 to 10 repetitions. And then lift the weights till failure or 1 rep short of failure.

Once you have done that, you need to calculate your 1 rep max using a calculator as the one below.

A Simple and Accurate One-Rep Max Calculator (and How to Use it)

Once you have calculated your 1 rep max, this workout program has a six-week cycle you should follow:

  • Week 1 – 3×10 at 60%
  • Week 2 – 3×10 65%
  • Week 3 – 3×8 70%
  • Week 4 – 3×8 75%
  • Week 5 – 3×5 80%
  • Week 6 – 3×5 85%
  • Week 7 – Retest Rep Maxes & Deload

And your workouts are divided into Workout A and Workout B that you need to alternatively perform. This means that if you perform Workout A on Monday then you need to perform Workout B on Wednesday. And then Workout A again on Friday. Then you start with Workout B on Monday and so on.

The Workouts A and B are as shown below:

Workout A

  • Barbell Back Squat
  • Bench Press Flat, Incline or Decline
  • Deadlift or Romanian Deadlift
  • Overhead Press Military, Behind The Neck or Dumbbell
  • Two Isolation Movements in Superset

Workout B

  • Barbell Back Squat
  • Bench Press Flat, Incline or Decline
  • Barbell Row or Pendlay Row
  • Overhead Press Military, Behind The Neck or Dumbbell
  • Two Isolation Movements in Superset

At the end of the six-week cycle, you will have grown stronger. So you need to use the 7th week to again find out your 1 rep max for the next cycle. And use the remaining days of the week to deload.

The advantage of the Jason Blaha linear hypertrophy program is that you can use it to get maximal strength and size gains with minimal efforts at the gym spending just 45 to 60 minutes three days per week.

Also, unlike the 5×5 workout program, this program also allows the flexibility of using some isolation movements for your lagging body parts if you wish to do so.

Also, at the end of the six-week cycle, you can choose a different variation of the exercise such as bench press, squats, rows, etc.

To learn more about the Jason Blaha linear hypertrophy program, click here.

Conclusion

I hope this post has helped you learn about some of the top beginner workout programs that you as a beginner can start using to gain maximum muscle and strength.

If you have any questions about strength training, any workout programs, or fitness, please leave a comment below.

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