BEGINNERS GUIDE TO BODYBUILDING: 6 WEEK PROGRAM

Starting your bodybuilding journey can feel overwhelming, but with a structured plan, you’ll build strength, confidence and muscle in no time. This 6-week program is designed to help beginners establish a strong foundation, focusing on proper technique, balanced nutrition and effective recovery strategies. No matter your experience level, EōS Fitness is here to support your goals every step of the way.

What you will learn

• How to improve strength, health and overall fitness.
• Ways to build confidence through physical and mental discipline.
• Strategies for creating a consistent workout routine in a supportive environment like EōS Fitness.
• The long-term benefits of proper strength training.

Setting Realistic Goals for Your First 6 Weeks

When starting a bodybuilding routine, it’s crucial to set achievable and measurable goals. Instead of aiming to lift the heaviest weights from day one, focus on gradually building strength and endurance.

For example, by Week 3, you might aim to bench press 75 lbs for 10 reps, while by Week 6, you could set a goal to complete 15 push-ups with proper form. Over the weeks, work towards increasing your squat weight by 30 lbs and performing a deadlift with 1.5x your body weight. Small, progressive goals help you track improvements and stay motivated.

 

Week by Week Bodybuilding Workout Plan

Prepping Your Body: Warm-Up and Cool-Down

Every workout should start with a proper warm-up to prepare your muscles and joints for movement. Spend 5–10 minutes on light cardio, such as jogging or jumping rope, followed by dynamic stretches like arm circles, lunges and leg swings. After your workout, take time to cool down with light jogging and static stretches to enhance flexibility and prevent stiffness.

To start your bodybuilding journey, we’ve outlined a 6-week beginner bodybuilding program that allows you to build muscle and technique.

Beginner Muscle-Building Workout Plan: Weeks 1-2

The first two weeks of training should focus on mastering technique and gradually increasing intensity. Start with this full-body workout three times per week, targeting major muscle groups with foundational movements:

Workout Plan:

• Squats – 3 sets of 10 reps
• Deadlifts – 3 sets of 8 reps
• Bench Press – 3 sets of 10 reps
• Bent-over Rows – 3 sets of 10 reps
• Leg Press – 3 sets of 12 reps
• Plank Holds – 3 rounds of 30 seconds

During these weeks, focus on slow, controlled movements with proper form rather than lifting heavy weights. Utilize gym machines for added support as you build confidence with free weights.

Beginner Muscle-Building Workout Plan: Weeks 3-4

Once you’ve established a solid foundation, it’s time to increase the intensity by incorporating upper-body and lower-body splits training four days a week. This workout allows for more targeted muscle engagement and better recovery between sessions.

Workout Plan:

• Upper Body:
  • Bench Press – 4 sets of 8 reps
  • Shoulder Press – 3 sets of 10 reps
  • Bicep Curls – 3 sets of 12 reps
  • Tricep Dips – 3 sets of 10 reps
• Lower Body:
  • Squats – 4 sets of 8 reps
  • Romanian Deadlifts – 3 sets of 10 reps
  • Lunges – 3 sets of 12 reps per leg
  • Leg Curls – 3 sets of 12 reps
• Core Focus:
  • Hanging Leg Raises – 3 sets of 12 reps
  • Russian Twists – 3 sets of 15 reps per side

Gradually increase the weights used in each exercise, and experiment with different resistance levels to challenge your muscles and encourage growth.

Beginner Muscle-Building Workout Plan: Weeks 5-6

As you approach the final weeks, focus on hypertrophy training, which emphasizes muscle growth by creating mechanical tension and muscle fatigue. This style of strength training typically involves performing 3–4 sets of 8–12 reps at a moderate to heavy weight, with rest periods of 30 to 60 seconds. The goal is to maximize muscle fiber breakdown, so they repair and grow stronger. Incorporating supersets, where you perform two exercises back-to-back without rest, increases workout intensity, enhances muscle endurance and targets multiple muscle groups more efficiently.

Workout Plan:

• Superset 1: Chest Press + Cable Flys (3 sets of 10 reps each)
• Superset 2: Squats + Leg Extensions (3 sets of 12 reps each)
• Superset 3: Lat Pulldown + Face Pulls (3 sets of 10 reps each)
• Superset 4: Romanian Deadlifts + Seated Calf Raises (3 sets of 12 reps each)
• Core Work: Hanging Leg Raises + Plank Holds (3 rounds of 15 reps & 45-second holds)

This structured approach ensures that by the end of Week 6, you will have improved muscle endurance and strength setting the foundation for long-term bodybuilding success.

 

The Importance of Nutrition for Bodybuilding

Proper nutrition plays a crucial role in muscle growth and recovery. Aim to include protein-rich foods, such as chicken, fish and eggs, to support muscle repair. Complex carbohydrates, like quinoa and sweet potatoes, provide sustained energy, while healthy fats contribute to overall well-being. Staying hydrated and timing your meals around workouts can also enhance your performance and results.

 

Recovery Tips for Muscle Growth: Maximize Your Results

Recovery is just as important as training. Incorporate active recovery techniques like yoga and light cardio to promote blood circulation and muscle repair. Foam rolling and stretching can help improve flexibility, while getting 7–8 hours of sleep per night ensures optimal recovery. Listen to your body and adjust your routine if you experience excessive fatigue or soreness.

Benefits of Expert Guidance at EōS Fitness

Working with a Personal Trainer can accelerate your progress by providing customized workout plans tailored to your needs. Trainers at EōS Fitness can help adjust exercises to accommodate injuries or limitations while maximizing your results. You can also participate in G-Fit classes for added variety and motivation. The gym’s state-of-the-art equipment and supportive community create an environment where you can thrive and stay accountable to your goals.

Conclusion: Start Your Bodybuilding Journey with EōS Fitness

Committing to a structured 6-week bodybuilding program will set you on the path to a stronger, healthier body. By focusing on proper training, nutrition and recovery, you’ll build a solid foundation for long-term success. EōS Fitness offers the tools, guidance and community support you need to make progress every step of the way.

Ready to take action? Sign up for Personal Training or claim your Complimentary 7-Day Pass today and take the first step toward achieving your fitness goals!