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Beginner Bodybuilding Program by Ripped Body (4 Day)

By Lift Vault

Experience
Beginner (1-2 years)
Time
46 minutes/day | 4 days/week | 8 weeks
Good for
Bodybuilding, Build Muscle, Gain Strength, Tone Body
Equipment
Barbell, Bench, Cable, Dumbbell, Machine, Pull up bar, Smith Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
Source: liftvault.com

This is a bodybuilding routine for novices shared by Ripped Body. Similar to PHUL, it uses an upper/lower split across 4 days. There is an upper strength day, a lower strength day, an upper volume (i.e. hypertrophy) day, and a lower volume day.


It is essentially a 1 week program where weight can be added each week for as long as possible. The only reason I show 8 weeks in the is to make it a little simpler to maintain and provide some training history.


The strength training days use a classic 3 sets of 5 reps scheme that progresses linearly each week as long as all reps were achieved.

The volume/hypertrophy training days use 2 to 4 sets of 8 to 15 reps depending on the exercise movement type.


In a novice state, you are primed to make rapid gains assuming you allow your body to recover properly.

You grow muscle mass during recovery, not during your workout. You sow your seeds in the gym and you harvest them while you eat and sleep.

  1. Get at least 8 hours of sleep.
  2. Learn your TDEE and eat at maintenance or a surplus.
  3. Determine what macro profile aligns with your goals.
  4. Don’t fixate on bulking/cutting.
  5. Stick to the program.
  6. Be consistent with 1 through 5.

This will get you 80% to wherever you’re trying to go in an efficient manner.

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Lower Body (Strength)

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Bulgarian Split Squat On Smith Machine demonstrationPlay Bulgarian Split Squat On Smith Machine demonstration
3. Bulgarian Split Squat On Smith Machine
3 sets, 8 reps, (rest 60s)
RPE 8
Show Alternative Exercises
Smith Standing Leg Calf Raise demonstrationPlay Smith Standing Leg Calf Raise demonstration
4. Smith Standing Leg Calf Raise
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Upper Body (Strength)

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row▶
2. Seated Cable Row
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
3. Standing Barbell Military Press (AKA Overhead Press)
2 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
4. Chin-up
2 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Cable Chest Flye demonstrationPlay Cable Chest Flye demonstration
5. Cable Chest Flye
2 sets, 15 reps, (rest 60s)
Show Alternative Exercises

Lower Body (Volume)

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Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
1. Barbell Hip Thrust with Bench
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
2. Seated Leg Press
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
5. Seated Calf Raise Machine
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises

Upper Body (Volume)

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
3 sets, 10 reps, (rest 60s)
RPE 6 (60% of the weight you used on your first day)
Show Alternative Exercises
Seated Cable Row▶
2. Seated Cable Row
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3. Barbell Incline Bench Press
2 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
4. Chin-up
2 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
5. Cable Triceps Pressdown
2 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
6. Hammer Curls
2 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 1/9/2020, UTC


Last Updated: 9/12/2020, UTC

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