This program can be used by beginners to build a foundation or by advanced trainers looking for a muscle building change. It involves using basic compound movements performed for 3 sets of 10 reps.

Take 1 or 2 days rest between workouts based on your recovery ability. Beginners should take 2 days rest and on their 1st week of training, perform 2 sets instead of 3 sets – on week #2 go to 3 sets per exercise. Increase the weight used whenever possible, but never at the expense of good form. Rest between sets should be in the 3 to 5 minute range.

Stay on this program for 6 weeks then move on to a different program to prevent staleness. Individual progress is always based on several factors: individual genetics, adequate rest, stress levels in other aspects of your life (work & family), and proper nutrition. Some of these factors can be controlled while others obviously cannot.

Try to get at least 8 hours sleep per night. Aim to eliminate other sources of stress. Nutrition can spell success or failure – it is far too complex a subject to go into at this point, especially if your goals are bodybuilding, but try to consume 1.5 grams of protein per pound of bodyweight per day (example – a 200 pound man needs at least 300 grams of protein per day).

Here is the workout program: