Here is a "full-body" bodybuilding program that is ideal for "super beginners", that is to say people who have never practiced bodybuilding and "beginners". It consists of basic polyarticular exercises allowing you to build solid foundations very quickly.
Write it down in a notebook that you will keep up to date during each session:
- Bench press: 3 sets of 8 to 12 repetitions (3x12) - Pectorals, shoulders, triceps;
- Horizontal pull: 3 sets of 8 to 12 repetitions - Dorsals, biceps;
- Dumbbell press: 3 sets of 8 to 12 repetitions - Shoulders, triceps;
- Leg press: 3 sets of 8 to 12 repetitions - Thighs and glutes;
- Crunch on mat: 3 sets of 8 to 12 repetitions - Abdominals;
- Plank: 3 sets of 45 seconds to 1 minute - Abdominals;
- Lower back bench: 3 sets of 8 to 12 repetitions - Lower back.
During the first session, identify the maximum load allowing you to perform the 3 sets.
You must manage to finish the 3 series and go to the end of the last repetition.
Ideally, you can't perform any more reps. Adjust the number of repetitions to reproduce according to the load.
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