Beginner Body Builder
Three-day full-body program built for hypertrophy. Compound lifts plus accessory work, scaled for beginners.
The selected Grain Gym catalog has 13 programs, 448 exercises, and 11 progression systems. This page covers one program's structure.
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 full-body days a week for 8 weeks: Full Body A, B and C, in that order, every week.
- Full Body A: Barbell Squat 3×8-12, Barbell Bench Press 3×8-12, Cable Lat Pulldown 3×8-12, Dumbbell Shoulder Press 3×8-12, Bodyweight Plank 2×30s.
- Full Body B: Machine Leg Press 3×8-12, Dumbbell Incline Press 3×8-12, Cable Seated Rows 3×8-12, Barbell Romanian Deadlift 3×8-12, Cable Triceps Pushdown 2×10-15.
- Full Body C: Dumbbell Lunges 3×8-12, Dumbbell Bench Press 3×8-12, Barbell Bent Over Row 3×8-12, Dumbbell Rear Lunge 3×8-12, Barbell Curl 2×10-15.
Progression is double progression across the 8-12 rep range: once every set reaches the top of the range, the weight goes up by 2.5 kg next session.
How to run it in Grain Gym
Start each exercise at a weight where the last rep of the last set is genuinely hard. The program tracks your reps and tells you when to add weight.
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.