The muscle building workout plan for beginners combines proven mass building exercises with current bodybuilding techniques. The muscle building workout can be performed at home with a barbell, dumbbells, and an adjustable bench. The muscle building workout plan will build strength and muscle mass. Follow the muscle building plan for four weeks. Perform the workout three, non-consecutive days per week. Utilize a spotter when attempting heavy lifts.
Muscle Groups
-
Abs & Core
-
Hips & Buttocks
-
Legs
Purposes
-
Leg strength
-
Glute strength
|
Sets
|
Reps
|
Distance
|
Duration
|
|
2
|
10
|
|
|
|
Tempo
|
Intensity (% of Max)
|
Weight Load
|
Rest Period
|
|
Moderate
|
|
|
90 sec
|
Description
-
With the barbell on your upper back, step one foot forward about 18-24 inches.
-
Immediately bend the knees and descend onto the front leg, allowing the back knee to come close to the ground.
-
Keep the weight on the front heel and maintain a straight torso.
-
Push back up with the front heel and return to the standing position.
ProTip
-
Move smoothly and keep a straight posture
Mistakes
-
Not stepping onto the heel and rolling toward the ball of the front foot
-
Not keeping the front foot flat on the ground
-
Allowing the front knee to move too far beyond the toes
-
Pointing the front knee to one side
-
Rounding the back