Just getting started? Beginners, more so than any other group, need strong guildelines in terms of training and eating. There's always the push to do more, with the idea that "more is better". The irony is that more is, in fact, less, and overtraining can ultimately inhibit a new bodybuilder from making gains.

If you're a beginner, follow these guildelines, which are set up specifically for your ability level. A beginner should train for 4 straight days, resting completely on the fifth day. On the sixth day, repeat day 1, and so it goes. Limit each training session to two body parts only - no more than that - to elicit the best gains.

For more information on Jay's training philosphy for beginners be sure to check out his latest book: CEO Muscle .

 

Jay's Training Cycle for Beginners
Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs
Day 4: Shoulders, Traps, Abs & Calves 
Day 5: Off
Day 6: Repeat cycle
 

Notes: For each body part, shoot for 9 total sets, 8 to 10 reps per set. Performing fewer than 6 reps builds mostly strength, and performing more than 12 prevents you from using heavier weights. So the safe range is 8 to 10.

For the first exercise of each workout, do 2 additional warm-up sets of 12 to 15 reps using a lighter weight. That helps get the body ready to work out while helping to prevent injuries.

     
Day 1
Working Sets
(sets x reps)
Barbell Bench Press   3 x 8-10
Incline Barbell Bench Press* 3 x 8-10
Flat Bench Dumbbell Flyes 3 x 8-10
Close-Grip Bench Presses 3 x 8-10
Lying Cambered Bar Extensions 3 x 8-10
Straight Bar Cable Pushdowns 3 x 8-10
   
* Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.
    
     
Day 2*
Working Sets
(sets x reps)
Pulldowns or Wide-Grip Pull-Ups 3 x 8-10
Low Cable Rows
3 x 8-10
Dumbbell Rows or Bent-Over Barbell Rows
3 x 8-10
Standing Barbell Curls 3 x 8-10
Alternating Dumbbell Curls** 3 x 8-10
    
* Since Low Cable Rows, Dubbell Rows and Bent-Over Barbell Rows work a lot of the biceps, you don't need a lot of additional biceps work. In fact, doing too many sets for biceps after a good back workout could case your biceps to become overworked, which will prevent them from growing.
     
** Dumbbell Curls can be done either standing or seated. Alternate from week to week between the two.
     
     
Day 3
Working Sets
(sets x reps)
Leg Extensions   3 x 8-10
Squats   4 x 8-10
Stiff-Legged Dead Lifts or Lying Leg Curls 3 x 8-10
     
     
Day 4
Working Sets
(sets x reps)
Seated Dumbbell Overhead Presses or Barbell Military Presses 3 x 8-10
Seated Dumbbell Lateral Raises 3 x 8-10
Bent-Over Rear Lateral Raises or Reverse Pec-Deck Lateral Raises 3 x 8-10
Barbell Shrugs 3 x 8-10
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12
Ab crunches on a bench 3 x 12-15
Hanging Leg Raises (knees bent) 3 x 12-15