beginning bodybuilding workout

A free workout inspired by the golden era of bodybuilding.

Last updated 8/26/2024
Portrait of a bodybuilder demonstrating an exercise in the beginning-bodybuilding-workout.
This workout includes 3 sections (back, delts, traps), 7 exercises, and 19 total sets.

back

pulls-ups

3 sets of 12 reps

barbell rows

3 sets of 20 reps

assisted pulls-ups

3 sets of 20 reps

delts

barbell upright rows

2 sets of 15 reps

1-arm cable rear delt raises

2 sets of 12 reps

traps

dumbbell lean shrugs

3 sets of 12 reps

cable shrugs

3 sets of 20 reps