How to Make your Own Workout Schedule: Beginner Bodybuilding Basics Part 5

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I started the Beginner Bodybuilding Basics serie about 7 months ago with the idea of finishing it within 10 weeks. I wanted to make 10 parts, but I only made 5 eventually. This is the final part and it is useful for you to check out the first 4 parts before watching this part. That way you will know immediately how to create your own personal workout schedule.

The serie is done, but I will continue making videos with subjects that relate to bodybuilding in this playlist. For example there will be videos about the relation between growth stunt and working out and I will make videos with the basic exercises you need to know.

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Comments

Dan Mauro says:

All I need to know is, how can I make my own work out. I want to loose
weight but look ripped. I want to get big arms and a six pack. Sadly I just
got sciatica nothing serious so I hope it goes away soon. IF you can help
me out with some tips I would most be very thankful.

Dan Mauro says:

How can I make a transformation work out program. I’m starting this week I
need to loose weight get a six pack ane gain muscle.

Dan Mauro says:

I’m 28 years old, is it to late for me to get ripped and rebuild my self.

Dan Mauro says:

I need to make out my program I”m 28 years old. I have not been to the gym
in such a long time. I see people in there 20’s 30’s and older working out.
Is there any way you can help me out. I need a begginers work out.

beautje280598 says:

Hey Jerome, I really want to lose weight and gain muscle but I have no idea
where to start. I’m busy with making workout schedules for full body
everyday. Starting with a couple reps per exercise and making more of it
everyday. I seriously hate cardio, but if i want to burn fat I have to do
that right? Please give me some tips… X Beau

Victor Reggaeton says:

This is your best video. Thanks!

marty stickl says:

learn me

JeromeFitness says:

I assume you meant 3100 kcal 😛 If you would burn 31.000 kcal you would
have to eat quite a lot. Working out the abs does NOT NOT NOT burn belly
fat. Please contact me by a personal message as it will be easier for me to
explain everything. Give some info about how your workout plan looks like
exactly (in a personal message, not in a comment).

JeromeFitness says:

You don’t really understand the concept of weight gain. Please read the
articles on my website under the section: weight loss.
Jeromefitness(dot)com is my website.

JeromeFitness says:

No, that would not be considered a rest day in my eyes. You can go for an
easy ride on your bicycle or just go for a walk of 1 hour, but jogging on
low speed first of all ‘kills’ your fast twitch muscle fibers which are the
ones you want if you want to build muscle. Watch my ‘sixpack secret’ video.
I have made a playlist so you can watch all of those on my channel. Send me
a personal message if you can not find it!

JeromeFitness says:

@GCPEtrangere I meant 1 day upper, then day 2 lower, 3 upper etc, day 7
rest. It’s also pretty common to only work out with this routine 4 days a
week with 1 day rest, then 2 days workout, 2 days rest and 2 days workout
again.

Jose Cervantes says:

You need to work out on biceps

JeromeFitness says:

@GCPEtrangere Lower body: Squats, lunges, deadlifts, bulgarian lunges, calf
raises Upper Body: Upper back: Pull ups Barbell row Bodyweight Row Chest:
Bench press Dumbbell Flys Push ups Shoulders: military press Side Raises
Front raises Something like that. Just to give you a rough sketch of how a
routine could look like. Don’t think it’s that precise, you don’t need to
do a certain amount of sets and exercises when you know that less or more
will work for you as well.

JeromeFitness says:

No, not really. Please do not respond to these reactions, but send me a
personal message instead. It gets very messy if you put 4 comments in just
a few minutes!

rambo1947 says:

if i take ayurverdic health supplements will there be any benefits???

JeromeFitness says:

No, you do not need ANY supplements, not even protein powder or vitamin
supplements. Eat, train, rest and sleep is what you need to get more
muscular!

Rifer says:

Hey, thanks for the video it was very informative. I would like to know
would it be fine to do weight training on monday, running on tuesday then
again weight training on wednesday, then running again on thursday and
finally weight training on friday. the weekends for rest. Is this an
effective way to look toned like you.

pilover314159 says:

is doing the same excersise in a row not affective? or is it only bad
becuase of risk of injury ?

elnino559 says:

What do you think? Chest/triceps on Mo and Th, back/arms on Tu and Fr, and
legs/shoulder on We and Sa. I perform the core lifts each these days. For
Mo-We, I supplement the core lifts with other free weights exercises, and
for Th-Sa I include weighted / challenging variations of calisthenics. I
keep most lifts in the 8-12 rep range, except for Mo-We of the 2nd and 4th
weeks of the month where I keep core lift reps low (4,6,8). I do 20 minute
of cardio every workout day, including 2 days of HIIT.

JeromeFitness says:

First of all I’ll tell you that that will be hard. Muscle and strength
require fairly low reps with high weight and endurance requires low
intensity and high reps (or running long for example). So I would go for a
3 week workout routine, then 1 week of rest. Week one you do endurance
exercises (lift weights with light weight for 12-15 reps), week 2 will be
strength (6 or less reps with high weight) and week 3 will be muscle mass
week with 8-12 reps and fairly heavy weight. That’s my pm routine.

randeep singh says:

Hi mr jerome how r u…keep up the good work

JeromeFitness says:

@elnino559 Sounds good, but I don’t know what your goals are. If it is pure
muscle gain, the cardio does not need to be performed daily (at least not
if you are already quite thin). You mean you do abs daily? If so, I would
also recommend to only workout your abs 1 or 2 times a week (include all
core muscles in that workout, so also lower back)

rambo1947 says:

is it okay if i do compound exercises once in a week ….i have time to
weight train only at saturdays or sundays

JeromeFitness says:

Rather do it 2 x a week then. On both days, but don’t do the same exercises
2 days in a row. So spread the exercises throughout your routine!

Jonathan f says:

How long did it take you to get the way you are in this video (my goal is
to be like that)

JeromeFitness says:

I don’t do any cardio myself. Why all the running? If you dislike running
or don’t find it very helpful you can skip it and focus on gaining weight
and your nutrition.

JeromeFitness says:

@FitnessForLifezZ How long have you been working out and what can you do?
Most people would know if they were more advanced. With advanced I don’t
mean you are a big bodybuilder, but that you know what you’re talking
about, that you have a good amount of experience and knowledge. To me, that
is someone who is advanced.

elnino559 says:

@jlvi13 thanks for your feedback. I have two goals: to get my bodyfat down
from 13% to 8%, and to gain strength as a means to mass. I will knock down
the cardio to 3 days of HIIT once I achieve this goal so as not to minimize
strength gains. I perform strength training for each major muscle group
every nine days for full recovery, in 3 reps of 4, 6, 8 (reverse pyramid).
On day 3 and day 6 from each strength day, I perform mass training in 3
reps of 8, 10, 12 for that muscle group.

rambo1947 says:

can i do bench press with e-z curl bars??

pilover314159 says:

thanks man! your vids are really helpful!

rambo1947 says:

thanks for your reply

JeromeFitness says:

Thanks. Have you seen all my newest videos too on my channel? Because this
one is already 3 months old 🙂

FuriousTotalBoy says:

@FitnessForLifezZ Type on google.com armstrong pull up program…

pkrulez786 says:

how do i get to know that my schedule is not perfect? i m 100% noob at this
: started gyming today..

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