Beginner full body program to build muscles in the gym

Want to start to go to the gym, but you not sure what you are doing? Or maybe you went just a few times, but could not engage?
The funny thing is you are not alone, according to a British survey 20% of men do not know what they are doing in the gym. As we can already guess, it prevents them from going to the gym at all.
You know why that’s funny? As I know men, as I know myself, the real number is really high, maybe 90% or even 95%. When the rest are divided into those who born into a family where both parents exercise, and yeah they probably only 1%, when the remaining 4% received the knowledge from god.
Did you see now where we're going? No one really knows what to do in their first steps in the gym. Therefore we will arm you with our short manual that you'll gain the confidence to take on any barbell and start exercise as it should be.


First of all, how every gym is built. Not every gym is just as good, don't accept everything in the gym as the truth given by god, equipped with exactly what you need for your result.
Gym is not the holy room for iron believers. Many things in the gym are there just because the novice love them, they are not effective and not very useful. Some things are just popular, and popular does not mean good.


We made sure to choose exercises that are relatively safe. If you’re a beginner you should not try anything too risky or complicated. That’s why we avoid the weighted squat or the deadlift, those are great full body movements, but very difficult to perform correctly, and you risk injuring your spine or knees which might put you out of training and even normal living for months and worse.

Each exercise needs to be performed correctly, if you’re not sure about your form it is better to advice a professional trainer.


Feel free to split the exercises the way you want to. There are many exercises in this program, so you might won’t be able to finish them all at one go, unless you can spend two hours at the gym.

It is better to prioritize big full body movements that work on several muscle groups, like the squats, bench press, lat pulldown and shoulder press. These exercises will work many muscles at once making you stronger overall. Do the smaller, isolation, exercises like the bicep curl and tricep pulldown only if you have spare time.


How Much Weight Should You lift?

We have chosen some starter weight for you, but most likely it will be too light. If your goal is to increase muscle size choosing a weight in which you can do 8-12 reps has been shown to maximize muscle gains. You must remember some important rules though:
1. you must always use a good form. Generally speaking, you have to control the weight, and only designated joints are supposed to be working. Don’t use momentum to help you lift the weight, this is cheating and won’t help you build more muscle.
2. You should reach near the point of muscle failure – the point where you cannot make another rep with a good form. Don’t just do 12 reps with a light weight, if you can do the 13 rep you should increase the weight a little.


Last, few important points on some exercises:

Squats

Squats are one of the best exercises you can do. This is a full body movement that works several large muscle groups at the same time, primarily the glutes and the quadriceps. We suggest you to start only with the bodyweight squat and continue with it until you can master the form correctly. Doing a weighted squat with bad form just isn’t worth the risk. Only after you can do at least 30 squats with perfect form consider adding extra resistance. Maybe start with a safer variation, like the goblet squat, and start off with a very light weight. Its ok to choose not to add weight at all, you can still get stronger and gain muscle with bodyweight exercises, it will take longer, but keep you safer from injuries.


Bench press

We have chosen the dumbbell bench press instead of the barbell version. The reason is though the barbell bench press is easier to lift heavy with, the dumbbell version is safer – you do not risk getting trapped under the bar.

Exercises
Bodyweight Squat
Muscle: Thighs, Hamstrings, Glutes
Equipment: None
3
20
0
90 sec
1

Rope Pulldown
Muscle: Upper back
Equipment: Cable
3
10
10
90 sec
2

Dumbbell Bicep Curl
Muscle: Biceps
Equipment: Dumbbell
3
10
8
90 sec
3

Dumbbell Bench Press
Muscle: Chest
Equipment: Dumbbell
3
10
12
90 sec
4

Cable Rows
Muscle: Upper back
Equipment: Cable
3
10
15
90 sec
5

Lat Pulldown
Muscle: Upper back
Equipment: Cable
3
10
15
90 sec
6

Dumbbell Shoulder Press
Muscle: Shoulders
Equipment: Dumbbell
3
10
10
90 sec
7

Knee raise on parallel bars
Muscle: Abdominals
Equipment: Other
3
15
0
90 sec
8

Hyperextensions
Muscle: Lower back
Equipment: Other
3
10
0
90 sec
9
Exercises
Bodyweight Squat
Muscle: Thighs, Hamstrings, Glutes
Equipment: None
3
20
0
90 sec
1

Rope Pulldown
Muscle: Upper back
Equipment: Cable
3
10
10
90 sec
2

Dumbbell Bicep Curl
Muscle: Biceps
Equipment: Dumbbell
3
10
8
90 sec
3

Dumbbell Bench Press
Muscle: Chest
Equipment: Dumbbell
3
10
12
90 sec
4

Cable Rows
Muscle: Upper back
Equipment: Cable
3
10
15
90 sec
5

Lat Pulldown
Muscle: Upper back
Equipment: Cable
3
10
15
90 sec
6

Dumbbell Shoulder Press
Muscle: Shoulders
Equipment: Dumbbell
3
10
10
90 sec
7

Knee raise on parallel bars
Muscle: Abdominals
Equipment: Other
3
15
0
90 sec
8

Hyperextensions
Muscle: Lower back
Equipment: Other
3
10
0
90 sec
9