Beginner Body Builder
Three-day full-body program built for hypertrophy. Compound lifts plus accessory work, scaled for beginners.
DOUBLE PROGRESSION
Climb the rep range first, then add weight and reset.
Equipment: Barbell, Dumbbell, Machine, Cable, Kettlebell
Who this is for
Beginners whose primary goal is muscle growth (not maximal strength). Where 5x5 focuses on the big three barbell lifts and progressive overload, this program adds direct accessory work for chest, back, arms, and legs from day one.
If you want to look like you lift, not just lift, this is the start.
Structure
Three days a week, full-body each session, with rest days between. Each session has a compound primary lift plus 4-6 accessory exercises hitting different muscle groups.
A typical week: Mon / Wed / Fri.
Workout pattern: Squat or Deadlift (alternating), Bench Press, Row, plus accessories like:
- Romanian Deadlift / Leg Curl (hamstring)
- Lateral Raise (delts)
- Curl / Triceps Extension (arms)
- Plank / Pallof Press (core)
Working rep range is 8-12 for accessories, 5-8 for compounds. Progression is double-progression: hit the top of the range, weight goes up next session.
How to run it in Rackd
Start each accessory at a weight where the last rep of the last set is genuinely hard. Rackd tracks your reps and tells you when to bump the weight.
The 8-week duration is one full cycle. After eight weeks of consistent training, take a deload week and either repeat the cycle (with everything heavier) or graduate to PPL or Upper/Lower.
Notes
- Don't add weight unless you hit the top of the rep range with clean form on every set.
- Eat enough. Hypertrophy doesn't happen at maintenance calories.
- The compound lifts are still the foundation. Don't skip them to do more curls.
- If you can't do the prescribed reps with full range of motion, drop the weight. Range of motion before load.