If looking like the hulk is your primary goal, then a training program with a bodybuilding focus is what you need.
If you have been struggling up until now, where this program (and the extension, intermediate program) may help you is by giving some balance to your routine. If you’re one of those guys who has been hitting the gym and putting most of your efforts into training your chest, arms and abs, but wonder why you haven’t changed much, it’s because you’ve been neglecting the majority of the musculature in your body. To have a thick chest, you need to have a well developed back, for example.
The Novice Bodybuilding Program, unlike the Novice Powerlifting Program, does not have a three-day option. It is a four-day program, and it has more exercises to ensure all muscle groups are adequately trained and has a higher total volume compared to the Novice Powerlifting Program.
In all of the bodybuilding programs, unlike the powerlifting programs, volume is not only considered in relation to lower-body, and upper-body push and pull, but rather for each specific muscle group within these categories. Thus, they have been designed to ensure complete, symmetrical development over time.
The framework of the Novice Bodybuilding Program is still that of an undulating model; however, there is no “power” or heavy technique work performed because this is not a primary concern for a physique athlete. Instead, there are days focused on accumulating volume to stimulate hypertrophy, and also days focused on building strength.
Strength development complements the accumulation of volume and aids hypertrophy by encouraging progressive overload and allowing heavier loads and greater mechanical tension to be applied over time.
Because skill development is not as important to a bodybuilder as it is to a powerlifter, and because greater volumes are performed on each day, a lower/upper split is used to balance out fatigue and recovery across the week.
Similarly to the Novice Powerlifting Program, a single factor progression of load is used on a week to week basis. Roughly 70% of the volume in this program is accumulated using moderate rep ranges and moderate loads, while the remaining ~30% is dedicated to heavier loads paired with lower rep ranges and lighter loads paired with higher rep ranges.
The breakdown for the Novice Bodybuilding Program is below.
Novice Bodybuilding Sample Program
Use the progression rules in the novice progression section here for as long as you can, as this way you will make the fastest gains.
Guidelines For Exercise Selection
Vertical & Horizontal Pulls
For the horizontal row, choose an exercise that doesn’t fatigue your lumbar (this is more critical to the powerlifting routines where the performance of the deadlift should not be compromised). I would advise a cable, single arm dumbbell, chest supported dumbbell, seal/bench, or machine row.
For vertical pulls feel free to select what you would like, however, if you do choose to do chin ups or pull ups, make sure you can perform it at the appropriate RPE and rep range. If you are very strong at these, you might need to do weighted chins or pull-ups, and if you aren’t strong enough to fall in the appropriate RPE and rep range, choose a lat pulldown or machine pulldown instead. If you don’t have access to either, a band-assisted pull up can work as well.
Vertical & Horizontal Pushes
For horizontal pressing, you can use a decline or incline press, just don’t use a very severe angle in either direction. For vertical pressing, feel free to do either standing or seated presses.
Squat Variants
This could be a high-bar, low-bar, front, or even Zercher or safety-bar barbell squats.
Leg Press Variants
Any form of hack squat or leg press machine or even Smith machine squat if the legs are placed out in front of you while you lean back into the bar to maintain an upright torso.
Hip Hinge Variants
Hip hinge variants include movements such as a barbell hip thrusts or glute bridges. Cable or machine hinges can also be used.
Deadlift Variants
Conventional, sumo, or Romanian deadlifts, or good mornings. If you select a sumo stance deadlift, do not perform it ultra-wide if you only compete in bodybuilding, rather use a stance just slightly wider than your hand position. This can be a great position for a bodybuilder to perform a deadlift as it allows a straighter back, more upright torso, thereby reducing injury risk, while also mimicking the biomechanics of a conventional deadlift. The advantage of selecting a Romanian deadlift or a good morning is that the eccentric will be automatically controlled, however, these movements take more kinesthetic awareness and time to master and perform properly with heavy loads.
Single-Leg Squat Variants
Bulgarian split squats, lunges, or single-leg squats with a kettlebell or dumbbell on the floor or off a plyo-box (also known as pistol squats). These are primarily in place to ensure equal development across legs, and to ensure adequate coordination and even contribution of force when performing bipedal exercises such as squats or leg press to reduce the risk of injury. You can select a machine based movement such as a single leg leg-press, but this will only help you ensure equal force production between legs, and not necessarily coordination and balance. Thus, the injury prevention effect will be reduced.
Isolation Exercises
Bicep curls, triceps extensions, leg extensions, leg curls and other single joint movements should be performed with a full range of motion and in a safe manner that is pain-free. Whether you use free weights, machines, cables or some other variation you would like to employ is entirely your choice, just ensure that you are able to perform it pain-free and with a full range of motion.
Flys can be performed with cables or dumbbells or machines and can be performed at incline or decline angles if preferred.
Standing calf raises don’t necessarily need to be standing, they just need to be straight legged (for example a calf raise on a leg press).
Face pulls, while not technically an isolation movement, should not be performed near to failure or with heavy loads and an emphasis should be placed on proper form and scapular retraction and external rotation of the shoulder.
Shrugs and direct abdominal work are not included for reasons covered here.
An Important Concluding Note On Sample Training Programs
This is just one example of many that will work for a novice powerlifter. Individuality is key to long-term success, and just like it’s not a good idea to use someone else’s diet regardless of whether your maintenance calorie intake or initial body-fat percentage is similar to theirs or not, it’s also not a good idea to jump into a program regardless of how the volume, intensity, or frequency of the program compares to what you are currently adapted to.
When you’d like to learn more, you can check out our book, from which this sample program is taken.
Questions welcomed in the comments. – Andy
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