Novice Bodybuilding Program
Build Muscle
4 weeks / 4 days per week
Taken from ripped body.com. Written by Eric helms and crew
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Week 1
Day 1
Squat
AssistanceRDL (Barbell)
AssistanceLunge
AssistanceStanding • Calf Raise
AssistanceDay 2
Bench Press
AssistanceSeated • Row
AssistanceSeated • Shoulder Press
AssistancePull-Up
AssistanceFly
AssistanceDay 3
Hip Thrust
AssistanceSeated • Leg Press
AssistanceLeg Extension
AssistanceLying • Leg Curl
AssistanceSeated • Calf Raise
AssistanceDay 4
Chest Press
AssistanceWide Grip Seated Row
AssistanceIncline • Bench Press
AssistancePulldown
AssistanceOverhead • Triceps Extension
AssistanceBiceps Curl
AssistanceWeek 2
Day 1
Squat
AssistanceRDL (Barbell)
AssistanceLunge
AssistanceStanding • Calf Raise
AssistanceDay 2
Bench Press
AssistanceSeated • Row
AssistanceSeated • Shoulder Press
AssistancePull-Up
AssistanceFly
AssistanceDay 3
Hip Thrust
AssistanceSeated • Leg Press
AssistanceLeg Extension
AssistanceLying • Leg Curl
AssistanceSeated • Calf Raise
AssistanceDay 4
Chest Press
AssistanceWide Grip Seated Row
AssistanceIncline • Bench Press
AssistancePulldown
AssistanceOverhead • Triceps Extension
AssistanceBiceps Curl
AssistanceWeek 3
Day 1
Squat
AssistanceRDL (Barbell)
AssistanceLunge
AssistanceStanding • Calf Raise
AssistanceDay 2
Bench Press
AssistanceSeated • Row
AssistanceSeated • Shoulder Press
AssistancePull-Up
AssistanceFly
AssistanceDay 3
Hip Thrust
AssistanceSeated • Leg Press
AssistanceLeg Extension
AssistanceLying • Leg Curl
AssistanceSeated • Calf Raise
AssistanceDay 4
Chest Press
AssistanceWide Grip Seated Row
AssistanceIncline • Bench Press
AssistancePulldown
AssistanceOverhead • Triceps Extension
AssistanceBiceps Curl
AssistanceWeek 4
Day 1
Squat
AssistanceRDL (Barbell)
AssistanceLunge
AssistanceStanding • Calf Raise
AssistanceDay 2
Bench Press
AssistanceSeated • Row
AssistanceSeated • Shoulder Press
AssistancePull-Up
AssistanceFly
AssistanceDay 3
Hip Thrust
AssistanceSeated • Leg Press
AssistanceLeg Extension
AssistanceLying • Leg Curl
AssistanceSeated • Calf Raise
AssistanceDay 4
Chest Press
AssistanceWide Grip Seated Row
AssistanceIncline • Bench Press
AssistancePulldown
AssistanceOverhead • Triceps Extension
AssistanceBiceps Curl
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KeyLifts
