Upgraded Supplement Store

Now that you’ve finished up with the breaking in portion of beginner’s bodybuilding, it’s time you got aboard the gain train.

The break-in routine was about setting a basic foundation on which to build your new physique, so now it’s time to start building.

Now that you’ve got your foundation set and are familiar with all the basics, you can prepare to see and feel some more noticeable results.

Always remember, however, that bodybuilding – or any physique goals – require time, patience, and dedication.

Results may come slow at times, but persistence is the key to keeping up with your momentum and seeing your goals all the way through.

Now, let’s get to work.

Beginner’s Bodybuilding – Phase 2 Routine

Unlike the first phase of this beginner’s bodybuilding program, you don’t need to start with a full-body break-in routine. When switching to a new routine, it’s sometimes a good idea to start in medium-intensity mode for a week, though.

This not only builds in some active “recovery” between intense training routines, it also gives you a chance to get a good feel for any new exercises and a good handle on what sort of poundage you’ll need to be using.

For Phase 2, we’re going to stick with the less-is-more theme. That doesn’t mean to use less weight or less intensity, obviously. It just means you don’t need to spend hours upon hours in the gym, as that would be self-defeating.

As for the weights and intensity, you should be putting 100% effort into your work sets, so if you reach your target rep range easily or without much struggle, it’s time to increase the weights.

Oh, and if you do find it easy to get your reps on any given set, especially if it’s the last set on a particular exercise, don’t rack the weight! Keep going until you can’t get any more reps, then increase the weight next time.

Your first phase was based on a two-day split, with just one to two sets per exercise, so Phase 2 will bump that up to a three-day training split. This will allow you to concentrate more on specific muscle groups at each workout, and it will increase the volume per body part slightly without adding significant time to the workout.

Workout 1

Exercise	Sets	Reps
1. Bench Press	3	10-12
2. Dumbbell Fly	2	10-12
3. Incline Dumbbell Press	3	10-12
4. Lying Extensions	3	10-12
5. Overhead Extensions	2	10-12
6. Pushdowns	2	12-15
7. Knee Ups	2	10-12
8. Full Range Crunches	2	12-15
9. Plank	1	60 sec

Workout 2

Exercise	Sets	Reps
1. Squats	3	10-12
2. Sissy Squats	2	10-12
3. Leg Extensions	2	10-12
4. Stiff-legged Deadlifts	3	10-12
5. Leg Curls	2	10-12
6. Leg Press Calf Raise	3	12-15
7. Standing Calf Raise	2	12-15
8. Seated Calf Raise	2	12-15

Workout 3

Exercise	Sets	Reps
1. Pull Downs	3	10-12
2. Pullovers	2	10-12
3. Bent-over Rows (or Machine)	2	10-12
4. Bent-Arm Bent-Over Laterals	2	10-12
5. Dumbbell Shrugs	2	12-15
6. Upright Rows	3	12-15
7. Incline One-Arm Laterals	2	10-12
8. Lateral Raises	2	10-12
9. Barbell Curls	3	10-12
10. Incline Curls	2	10-12
11. Concentration Curls	2	12-15

Phase 2 routine notes

This one is still a fairly basic routine, but that doesn’t mean it’s not effective. Basics are still what you want at this point, but the volume is increasing a bit, and there’s obviously more variety than in the first phase.

The rep ranges listed are suggested based on optimizing a balance between power and time under tension – remember to stick with the same two seconds up/down cadence; you still want to feel the reps.

Also, note that certain exercises have a slightly higher number of reps listed. Those exercises have a shorter range of motion, so the higher rep count should allow you to still maximize a decent amount of time under tension.

This three-day routine is designed to be used as a Monday-Wednesday-Friday training split, so you get a recovery day in between each workout followed by the weekend off.

Obviously, some people may feel motivated to push that a little further, or you may find that you don’t need as much recovery time. There are few ways you can break this routine down as listed below:

Standard Split – Maximum Recovery

Monday: Workout 1
Tuesday: Off
Wednesday: Workout 2
Thursday: Off
Friday: Workout 3
Saturday: Off
Sunday: Off

Every-other-day Split

Monday: Workout 1
Tuesday: Off
Wednesday: Workout 2
Thursday: Off
Friday: Workout 3
Saturday: Off
Sunday: Workout 1
(Continue with Workout 2 on Tuesday, off Wednesday, Workout 3 on Thursday, etc.)

3-on/1-off Split

Monday: Workout 1
Tuesday: Workout 2
Wednesday: Workout 3
Thursday: Off
Friday: Workout 1
Saturday: Workout 2
Sunday: Workout 3
(Continue with Monday off then restarting the 3-day sequence on Tuesday)

2-on/1-off Split

Monday: Workout 1
Tuesday: Workout 2
Wednesday: Off
Thursday: Workout 3
Friday: Workout 1
Saturday: Off
Sunday: Workout 1
(Continue with Workout 2 and 3 on Monday and Tuesday, Wednesday off, etc.)

Beginning Bodybuilding – Phase 2 Summary

Now that you’re fully underway with your new muscle-building lifestyle, remember that bodyweight isn’t necessarily a good way to measure anything when it comes to physique-shaping goals. You could be gaining muscle at the same rate that you’re burning fat, or you could be gaining mostly fat if you’re not careful with your nutrition.

Taking progress pictures now and at the end of the 4-6 weeks on this routine will give you an idea of what changes you’ve made, and you’re better off using a tape measure rather than watching a scale all the time.

If you decide to take photos, be sure to take them in the same lighting, location, and poses. It’s hard to gauge changes to your own body in the mirror, so photos taken every couple of weeks will give you a more accurate story.

For body measurements, keeping track of your waist, chest, and upper/lower legs and arms tell more truth than the scale, but you can certainly track your weight along with these since that combination can tell you a bit more about where weight gains/losses are coming from.

Stick with this routine for the next 4-6 weeks. Nothing is set in stone, and there’s no single workout that’s perfect for everyone. If you have an exercise you prefer, feel free to swap those out where needed. Three things you should always focus on are:

Dedication
Motivation
Intensity

Whatever routine you use, stick with it and see it all the way through. That doesn’t mean you can’t make minor changes, but don’t stop because it doesn’t seem to be working yet and be patient and realistic with your expectations. Keep short-term goals in mind and work hard toward those. Don’t just go through the motions without focus and intensity.

If you want it, you have to work hard for it.

Now go prove to yourself you can do it.

Start from Scratch: Phase 2 of the Complete Beginner's Program