Jump to content
  • Beginning Bodybuilding Nutrition Training Lifestyle 1 Week Sample Training Program


    Beginning Bodybuilding
    by Robert Cheeke, Vegan Bodybuilder, Julty 10th, 2004

    Before you begin a bodybuilding program, you should take a moment to determine what your goals are. That answer will guide you to the specific approach to take for best results based on your own personal challenge. Bodybuilding success takes a long time, that's just the way it is. Most of the individual attention to detail and specific personal goal-oriented techniques are performed after a year or two of basic beginning bodybuilding training.

    My recommendation is to stick to the basics, with special attention to consistency and a sound nutritional program in your initial building phase

    I will list a few important things to consider as well as a one week sample training program to follow as you embark on a successful bodybuilding journey.


    Bottom line, nutrition is the most important aspect of bodybuilding. Things to consider....each day consume approx 1.5 grams of protein per pound of bodyweight....take in 3,500-6,000 calories per day focusing on quality bodybuilding foods....drink a gallon of water or more each day...stay consistent with your nutrition program....consume 6-10 meals per day eating every 2-3 hours....combine protein, carbs, fat, and water with each of those meals....use supplements to enhance nutritional balance ensuring a complete and effective nutrition program.


    I'll say it all day long, consistency is key to success. Don't skip workouts, don't give half-efforts in the gym, and don't neglect certain muscle groups just because they aren't as fun to train. When performing an exercise try to get 3-5 sets in with 30-60 seconds rest between each set in most cases and 60-120 seconds or more rest for larger muscle groups especially when using heavy weight. Take a couple of minutes rest between different exercises or muscle groups. Try to limit workouts to 45-65 minutes + a 5-10 minute warm-up before you start the actual workout. Stay focused on the task at hand and put concentration and meaning into each rep, each set, each exercise and each muscle group


    You have to live the bodybuilding lifestyle to see results. This means remembering to consume high amounts of protein and carbs immediately after training during your post-workout window of opportunity. It means getting eight hours of sleep each day. It means no drinking, smoking, or engaging in activities that will be counter productive and hinder your ability to achieve results. It means being goal-oriented and driven by intrinsic motivation. It takes a lot of discipline, but I can tell you from experience that the end result is worth the hard work and sacrifice.

    1 Week Sample Training Program

    Day 1 - Chest and Biceps


    Flat bench dumbbell press

    1x12, 1x10, 1x8

    Decline barbell bench press

    1x12, 1x10, 1x8

    Incline barbell bench press

    1x12, 1x10, 1x8

    Cable cross overs

    1x12, 1x10, 1x8


    Barbell bicep curls

    1x12, 1x10, 1x8

    Alternating Hammer curls

    1x12, 1x10, 1x8

    Concentration curls

    1x12, 1x10, 1x8

    Day 2 Back and Abs


    Chin-ups 1x12, 1x10, 1x8

    T-bar rows 1x12, 1x10, 1x8

    Deadlifts 1x12, 1x10, 1x8

    Cable rows 1x12, 1x10, 1x8


    Hanging leg rasies 1x20, 1x20, 1x20

    Rope pull-downs 1x20, 1x20, 1x20

    front and side crunches 1x20, 1x20, 1x20

    Day 3 REST

    Day 4 Shoulders and Triceps


    Dumbbell Latereral Raises 1x12, 1x10, 1x8

    Behind neck Seated Military Press 1x12, 1x10, 1x8

    Over-head Dumbell shoulder press 1x12, 1x10, 1x8

    Front cable or dumbbell raises 1x12, 1x10, 1x8


    Rope triceps pulldowns 1x12, 1x10, 1x8

    Skull crushers (french press) 1x12, 1x10, 1x8

    Dumbell kickbacks 1x12, 1x10, 1x8

    If time permits Dips 1x12, 1x10, 1x8

    Day 5 LEGS

    Leg extensions 1x12, 1x10, 1x8

    Squats 1x12, 1x10, 1x8...if time permits go up to 5 sets (two more 1x8)

    Leg press 1x12, 1x10, 1x8

    Hack squat 1x12, 1x10, 1x8

    Lying Hamstring curl 1x12, 1x10, 1x8

    Standing calf raises 1x20, 1x15, 1x12

    Day 6 REST

    Day 7 REST
    Robert Cheeke

    User Feedback

    Recommended Comments

    There are no comments to display.

    This is now closed for further comments

  • Create New...