best bodybuilding program

Best Bodybuilding Program for Beginners to Pack on Lean Muscle Mass

Anyone who is willing to get ripped and bulkier has to consider the importance of a workout schedule. In fact, a workout is essential for your bodybuilding diet to work. Here are Top 5 Bodybuilding Program to gain lean muscle mass.

Well, the importance of a workout program becomes evident as soon as you think about getting muscly. There are actually a number of exercise programs for those wanting to build a muscular body. But the fact is everyone’s different and have unique needs and goals. You need to follow a program that suits your specific needs.

Plus, it’s important to understand there are many factors contributing to building muscle mass. A workout program that makes use of these factors is usually the most effective.

The following training programs use a more sustainable approach to get you closer to your dream physique.

With that said, let’s discuss the top Mass Building Workout Programs for guys who are willing to sweat it out to get bulkier.


Best Bodybuilding Programs 2020 | Get Bulkier in No Time

The following workout programs are some of the oldest and most popular training methods. Using these on a consistent basis guarantees the results you want.

best bodybuilding program for beginners

Moreover, it’s advisable that you combine these training programs with healthy bodybuilding foods. There are a number of food sources popular for getting bulky and strong. Aim to have a balanced diet with protein and fiber rich foods.

Coming back to the workouts, it may take a few weeks for your body to adapt to these training schedules. Though, following these on a consistent basis should give you visible results. Plus, you will feel extra enthusiasm and energy.

Here are the Top 5 Bodybuilding Program to stack on lean muscle mass:

#1. The 5 X 5 Program

Main aim of the workout program is to expose different muscle groups to challenging load. The 5 X 5 rule here implies 5 sets of 5 repetitions.

It was first popularized by Reg Park, a multiple-time Mr. Universe in 1960s. The main premise is practicing three exercises in sets of five with five repetitions in each. Usually, low-rep set imply heavier weights. This drives intense muscle growth and strength.

Aim to target main muscle groups with compound lifts, such as presses and squats. Moreover, choose a weight that will allow you to perform at least 6 to 8 reps.

5-5 workout program

You can increase or decrease the weight with each set according to your convenience. However, the most important thing is to maintain your form during each set.

NOTE: Take 90 seconds rest intervals between each set.


It helps in targeting both the lower and upper body muscle groups in the same workout. This enables stimulation of many muscle fibers at once, which encourages faster muscle growth.

Further, the high intensity allows for more testosterone release which automatically means more muscle mass.


The biggest con of the training program is its intense nature making it a demanding workout. You may have to take a break from other heavy sports you practice for incorporating this one in your routine.

Plus, it’s an Advanced Bodybuilding Program. As a result, it’s likely not very suitable for beginner weight lifters.

#2. Upper/Lower Split Training

This training method implies dividing the lower and upper body exercises. So, if you do lower body exercise one day. Upper body exercise moves to the next day.

upper split workout

NOTE: Practicing this kind of workout program at least four times a week (two days per muscle group) can give you faster results.


Well, this is one of the best Bodybuilding Program for Beginners as it allows for enough rest during the week. And it allows for greater flexibility for those who want to work on a specific muscle group.


The only con you may find is scheduling problem. As you need to perform it at least 4 times a week to see any results, finding the time may become difficult if you’ve a busy schedule.

#3. German Volume Training

German Volume Training calls for higher number of sets and reps. The training structure entails exercising three times a week focusing on two muscle groups per day. Further, you will have to complete ten sets of ten reps with the same weight.

german volume training

NOTE: Aim to take rest around 60 seconds when performing the sets in sequence.


This method allows you to put on muscle mass at a faster pace provided you’re taking care of your diet. Plus, the high volume of the program needs you to eat a high calorie diet to get significant results.


Demanding nature of this training schedule may become a hindrance if you want to practice other activities, such as sports training or cardio.

Plus, German Volume Training is not very useful for the sole purpose of gaining strength. That’s because in order to gain strength, you need fewer reps with heavier weights. But the regimen is quite opposite with German Volume Training.

#4. The FST-7 Training Program

The name stands for Fascial Stretch Training. This training program primarily aims to stretch the fascia tissue, which allows for delivery of oxygen and amino acids to the tissues. Thus, helping you to grow muscle mass.

FST-7 workout

The FST-7 Training Program doesn’t lay down what exercises you need to perform in a session. But it specifies how many sets of exercises you need.

NOTE: Aim to perform 7 sets of 15 reps for the last exercise focusing on the muscle group worked that session.


Higher reps stimulate the metabolic rate. Thus, it can also assist you to lose weight while working on muscle mass. The only thing you have to pay attention to is your diet to get fast weight loss results.


One of the main downsides you may face with this workout protocol is the inability to perform the exercises more frequently. You may struggle with recovery due to the high fatigue rate after the high rep workouts. However, your body should adapt to it after some time.

#5. Full Body Workouts

This type of workout program allows you to target multiple muscle groups in each session. Plus, you can use as many compound exercises as possible to work different muscle groups of your body.

full body workout

A full-body workout also allows you to target specific muscle groups like quads, chest, and shoulders with one direct exercise. Further, you can also add some isolated exercises at the end of a workout to hit smaller muscle groups.

NOTE: Aim to take 60-90 seconds of rest between set of first grouping of exercises and 45-60 seconds of rest between set of second grouping of exercises.


It offers more flexibility in terms of making desirable combinations to suit individual needs. A beginner can keep the total set number on the lower end. Whereas, an advanced level trainer can practice more sets to utilize a full-body workout.


The main con is the inability to focus on specific body parts in the same workout. A full-body workout usually entails exercising different muscle groups in the same workout session. As a result, individuals looking for specialization exercises may find it difficult to fit everything together in a single session.

So, these were the Top 5 Bodybuilding Program you need to include in your routine to get bulkier. Don’t forget to combine these with an overall active lifestyle.

Furthermore, cut back on sugar or any other junk item from your diet as they’re doing nothing for your muscles.


Final Thoughts: Best Bodybuilding Program

The above detailed workout plans should assist your bodybuilding goals. You can pick any one of the above 5 workout programs to see results. However, make your choice based on your personal preference and goals. And try to stick with a single program for at least a few weeks to see results.

If the exercises get easier for you, consider increasing the intensity with more reps or heavier weights. One thing to keep in mind is not injuring yourself.

If some training programs require you to perform a higher number of sets, keep the weights on the lower side.

On the other hand, heavier weights with fewer reps are also quite beneficial to gain muscle mass.

Again, following a designed bodybuilding diet will assist in getting faster results.

We hope the article helped you in some way to pick the best bodybuilding workout.

Which workout program are you going to follow? Drop your comments below.


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