30 Day Bodybuilding Workout Plan for Men's
- fitnessguidezblog7
- Jul 2, 2025
- 4 min read
Starting your journey to build muscle can feel confusing at first. But a well-planned 30-day bodybuilding workout plan can make things much easier. This simple plan helps beginners learn the right exercises, improve their form, and build a strong base for future progress.
30-Day Bodybuilding Workout Plan for Men (Beginners)
Plan Summary
This plan lasts for 4 weeks. You’ll start with full-body workouts and slowly move to workouts that focus on specific muscle groups. The goal is to build muscle, stay safe, and give your body enough time to rest.
Week 1: Full-Body Workouts (3 Days)
Goal: Work your whole body each session and learn how to do exercises the right way.
Days: Monday, Wednesday, Friday
Rest Days: Tuesday, Thursday, Saturday, Sunday
How to Do It:
3 sets for each exercise
Do 8 reps in the first set, 10 in the second, and 12 in the third
Use a little less weight each time (reverse pyramid)
Rest for 60–90 seconds between sets
Exercises:
Squats: Stand with your feet shoulder-width apart. Lower your hips until your thighs are flat like a table. Keep your chest up. Push through your heels to stand.
Push-Ups: Start in plank position. Lower your chest to the ground. Keep your body straight. Push back up.
Lat Pulldown (or Assisted Pull-Ups): Hold the bar wider than your shoulders. Pull the bar down to your chest, then let it go up slowly.
Dumbbell Shoulder Press: Hold dumbbells at shoulder level. Push them up over your head. Bring them back down slowly.
Plank: Lie face down on your forearms. Keep your body straight. Hold for 20–30 seconds.
Week 2: Upper/Lower Body Split (4 Days)
Goal: Focus more on specific parts of the body by separating upper and lower body workouts.
Workout Days:
Upper Body: Monday & Thursday
Lower Body: Tuesday & Friday
Rest/Light Activity: Wednesday, Saturday, Sunday
Upper Body Exercises:
Bench Press or Push-Ups – 3 sets of 8–12
Dumbbell Rows – 3 sets of 8–12
Shoulder Press – 3 sets of 8–12
Bicep Curls – 3 sets of 10–12
Tricep Dips – 3 sets of 10–12
Lower Body Exercises:
Squats – 4 sets of 12–15
Lunges – 3 sets of 12 each leg
Glute Bridges – 4 sets of 12–15
Calf Raises – 4 sets of 20
Wall Sit – 3 sets of 30–45 seconds
Week 3: Push/Pull/Legs Split (6 Days)
Goal: Train each muscle group more directly for better growth.
Schedule:
Day 1: Push (chest, shoulders, triceps)
Day 2: Pull (back, biceps, abs)
Day 3: Legs
Repeat this for Day 4–6
Day 7: Rest
Push Day:
Push-Ups or Bench Press – 4 sets of 8–12
Shoulder Press – 4 sets of 8–12
Tricep Dips – 3 sets of 10–12
Lateral Raises – 3 sets of 12
Pull Day:
Lat Pulldown or Pull-Ups – 4 sets of 8–12
Dumbbell Rows – 4 sets of 8–12
Bicep Curls – 3 sets of 10–12
Plank with Shoulder Taps – 3 sets of 20 taps
Leg Raises – 4 sets of 20
Leg Day:
Squats – 4 sets of 12–15
Lunges – 3 sets of 12 each leg
Glute Bridges – 4 sets of 12–15
Bulgarian Split Squats – 3 sets of 10 each leg
Calf Raises – 4 sets of 20
Week 4: Full-Body Workouts (4 Days)
Goal: Use everything you’ve learned to work your full body in a strong routine.
Workout Days: Monday, Tuesday, Thursday, Friday
Exercises:
Squat + Shoulder Press – 4 sets of 15
Push-Ups – 4 sets of 20
Dumbbell or Barbell Deadlifts – 4 sets of 15
Plank with Shoulder Taps – 4 sets of 20
Burpees – 3 sets of 15–20
Beginner Tips
Warm-Up First: Do 5–10 minutes of light cardio and stretching before your workout.
Focus on Form: Learn to move the right way before lifting heavier weights.
Rest Your Muscles: Don’t train the same muscles two days in a row.
Eat Well: Eat protein-rich foods to help your muscles grow.
Drink Water: Stay hydrated throughout the day.
Keep Improving: Add more reps or weight slowly as you get stronger.
Final Thoughts
This 30-day workout plan is made for beginners. It will help you gain strength, build muscle, and create a healthy routine. Stay patient, train with good form, and trust the process. Your hard work will pay off—just keep going.
Join our newsletter:
🔥 Ready to Elevate Your Fitness Journey? Join My Exclusive Newsletter! 🔥
Imagine unlocking a vault of game-changing fitness insights, keto-friendly recipes, and motivation that fuels your transformation—straight to your inbox. 🚀
As a dedicated fitness coach and motivational expert, I’m here to empower you with expert tips, exclusive workout routines, and secret hacks that will keep you on track and thriving. Whether you’re crushing your keto goals or sculpting your dream physique, this newsletter is your weekly dose of inspiration and strategy to keep you unstoppable.
Don’t miss out on insider-only content and exclusive resources tailored just for you. Tap below and let’s dominate this fitness journey together! 💪🔥
