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Beginners Body Building - 14 week schedule

3 Day Training plan, eg Mon, Wed, Friday. Full Body session
2 Max effort days, 1 x 60% day in the middle of the week
Dynamic warm up drills before every session

Weeks 1 to 4	Training	Reps
Monday	1) Barbell Squats 2) Deadlifts 3) Barbell Shoulder Press 4) Chin/Pull ups 5) Bench Press 6) Seated Row 7) Ab wheel rollouts	3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps
Tuesday	Rest Day	Rest Day
Wednesday (same weight as Mon/Fri)	1) Barbell Squats 2) Deadlifts 3) Barbell Shoulder Press 4) Chin/Pull ups 5) Bench Press 6) Seated Row 7) Ab wheel rollouts	3 x 8 reps 3 x 8 reps 3 x 8 reps 3 x 8 reps 3 x 8 reps 3 x 8 reps 3 x 8 reps
Thursday	Rest Day	Rest Day
Friday	1) Barbell Squats 2) Deadlifts 3) Barbell Shoulder Press 4) Chin/Pull ups 5) Bench Press 6) Seated Row 7) Ab wheel rollouts	3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps
Saturday	Rest Day	Rest Day
Sunday	Rest Day	Rest Day

60 second rest periods between sets.
120 second rest periods between exercises
1st set 50-60% effort. 2nd set 70-80% effort. 3rd set Maximum effort.
MAKE A WEIGHT INCREASE ON FRIDAY IF ALL REPS ARE SUCCESSFULLY COMPLETED

Week 5	Training	Reps
Monday to Sunday	Rest Week	Do something different from the gym

Weeks 6 to 9	Same as weeks 1-4 but with a slight variation, eg grip change/ foot position etc
	Training	Reps
Monday	1) Barbell Squats 2) Deadlifts 3) Barbell Shoulder Press 4) Chin/Pull ups 5) Bench Press 6) Seated Row 7) Ab wheel rollouts	3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps
Tuesday	Rest Day	Rest Day
Wednesday (same weight as Mon/Fri)	1) Barbell Squats 2) Deadlifts 3) Barbell Shoulder Press 4) Chin/Pull ups 5) Bench Press 6) Seated Row 7) Ab wheel rollouts	3 x 8 reps 3 x 8 reps 3 x 8 reps 3 x 8 reps 3 x 8 reps 3 x 8 reps 3 x 8 reps
Thursday	Rest Day	Rest Day
Friday	1) Barbell Squats 2) Deadlifts 3) Barbell Shoulder Press 4) Chin/Pull ups 5) Bench Press 6) Seated Row 7) Ab wheel rollouts	3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps 3 x 12 reps
Saturday	Rest Day	Rest Day
Sunday	Rest Day	Rest Day

Week 10	Training	Reps
Monday to Sunday	Rest Week	Do something different from the gym

Weeks 11 to 14	Training	Reps
Monday	1) Barbell Squats 2) Bench Press 3) Deadlifts 4) Shoulder Press 5) Chin/pull ups 6) Seated Row 7) Hanging leg raises	4 x 12 reps 4 x 12 reps 4 x 12 reps 4 x 12 reps 4 x 12 reps 4 x 12 reps 4 x 12 reps
Tuesday	Rest Day	Rest Day
Wednesday (same weight as Mon/Fri)	1) Barbell Squats 2) Deadlifts 3) Barbell Shoulder Press 4) Chin/Pull ups 5) Bench Press 6) Seated Row 7) Ab wheel rollouts	4 x 8 reps 4 x 8 reps 4 x 8 reps 4 x 8 reps 4 x 8 reps 4 x 8 reps 4 x 8 reps
Thursday	Rest Day	Rest Day
Friday	1) Barbell Squats 2) Deadlifts 3) Barbell Shoulder Press 4) Chin/Pull ups 5) Bench Press 6) Seated Row 7) Ab wheel rollouts	4 x 12 reps 4 x 12 reps 4 x 12 reps 4 x 12 reps 4 x 12 reps 4 x 12 reps 4 x 12 reps
Saturday	Rest Day	Rest Day
Sunday	Rest Day	Rest Day

4th set on Monday and Friday is another max effort set
make a slight variation to exercises 1-6. Dumbells instead of barbells/grip change etc

More Body Building Video's
	Chin Ups
	Bench Press
	Back Squat

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