A 30-day beginner bodybuilding workout routine is designed to help you build a solid foundation of strength and muscle. This routine includes a combination of compound exercises and isolation exercises to target major muscle groups. As a beginner, it’s essential to focus on proper form and gradually increase the intensity of your workouts. Consult with a healthcare professional before starting any new exercise program.

Week 1-2: Building a Strong Foundation

• Day 1: Chest and Triceps

  • Bench Press: 3 sets of 8-10 reps
  • Dumbbell Flyes: 3 sets of 10-12 reps
  • Tricep Dips (using a bench or parallel bars): 3 sets of 8-10 reps
  • Tricep Pushdowns (with a resistance band or cable machine): 3 sets of 10-12 reps

• Day 2: Back and Biceps

  • Bent-Over Rows: 3 sets of 8-10 reps
  • Lat Pulldowns: 3 sets of 10-12 reps
  • Barbell Curls: 3 sets of 8-10 reps
  • Hammer Curls: 3 sets of 10-12 reps

• Day 3: Rest

• Day 4: Legs and Shoulders

  • Squats (bodyweight or with dumbbells): 3 sets of 8-10 reps
  • Lateral Raises: 3 sets of 10-12 reps
  • Front Raises: 3 sets of 10-12 reps
  • Shrugs (with dumbbells or a barbell): 3 sets of 10-12 reps

• Day 5: Rest

• Day 6: Full-Body Circuit

  • Perform a circuit workout with bodyweight exercises.
  • Push-Ups, Bodyweight Squats, Planks, and Mountain Climbers.
  • Complete 3 rounds with minimal rest between exercises.

• Day 7: Rest

Week 3-4: Progressing and Increasing Intensity

• Day 8-14: Continue with the same exercises but increase the weight, aim for 1-2 more reps per set, and add one additional set to each exercise.

• Day 15: Rest

• Day 16-21: Continue with the same exercises but increase the weight, aim for 1-2 more reps per set, and maintain the additional set from the previous week.

• Day 22: Rest

• Day 23-28: Continue with the same exercises but increase the weight, aim for 1-2 more reps per set, and maintain the additional set from the previous week.

• Day 29: Rest

• Day 30: Full-Body Circuit

  • Perform a full-body circuit workout using compound exercises.
  • Squats, Push-Ups, Bent-Over Rows, Lat Pulldowns, and Planks.
  • Complete 3 rounds with minimal rest between exercises.

This 30-day beginner bodybuilding workout routine is designed to help you build a solid foundation of strength and muscle while focusing on proper form and gradually increasing intensity. As you become more proficient, consider incorporating more advanced exercises and training techniques into your routine to continue your bodybuilding journey.