Beginner Bodybuilding Program by Ripped Body (4 Day)

This is a bodybuilding routine for novices shared by Ripped Body. Similar to PHUL, it uses an upper/lower split across 4 days. There is an upper strength day, a lower strength day, an upper volume (i.e. hypertrophy) day, and a lower volume day.

It is essentially a 1 week program where weight can be added each week for as long as possible. The only reason I show 8 weeks in the is to make it a little simpler to maintain and provide some training history.

The strength training days use a classic 3 sets of 5 reps scheme that progresses linearly each week as long as all reps were achieved.

The volume/hypertrophy training days use 2 to 4 sets of 8 to 15 reps depending on the exercise movement type.

In a novice state, you are primed to make rapid gains assuming you allow your body to recover properly.

You grow muscle mass during recovery, not during your workout. You sow your seeds in the gym and you harvest them while you eat and sleep.

1. Get at least 8 hours of sleep.
2. Learn your TDEE and eat at maintenance or a surplus.
3. Determine what macro profile aligns with your goals.
4. Don’t fixate on bulking/cutting.
5. Stick to the program.
6. Be consistent with 1 through 5.

This will get you 80% to wherever you’re trying to go in an efficient manner.