10-Week Muscle Building Program for Beginners

10-Week Muscle Building Schedule

Program Overview

This program is designed for a beginner with access to a bench and 18kg worth of dumbbells. The focus is on progressive muscle building (hypertrophy) with proper form and gradual progression.

Program Structure

Frequency: 3 days per week (e.g., Monday, Wednesday, Friday)
Duration: 10 weeks
Rest Days: Essential for muscle growth - take them seriously!
Progression: Increase weight/reps every 1-2 weeks

Warm-Up Protocol (Before Every Session)

Duration: 10-15 minutes Purpose: Prepare muscles, joints, and nervous system for training

Dynamic Warm-Up Sequence

1. General Warm-Up (3-4 minutes)

Exercise	Duration	Notes
Marching in place	30 seconds	Lift knees to waist height
Arm circles (forward)	15 seconds	Small to large circles
Arm circles (backward)	15 seconds	Small to large circles
Light jogging in place	60 seconds	Get heart rate up
High knees	30 seconds	Quick tempo
Butt kicks	30 seconds	Heel to glutes

2. Joint Mobility (4-5 minutes)

Exercise	Reps	Instructions
Shoulder rolls	10 forward, 10 back	Slow, controlled movement
Arm swings (across body)	10 each arm	Cross arm across chest
Arm swings (front to back)	10 each arm	Like a pendulum
Hip circles	10 each direction	Hands on hips, circle hips
Leg swings (front to back)	10 each leg	Hold wall/bench for balance
Leg swings (side to side)	10 each leg	Cross leg over and back
Ankle circles	10 each direction, each foot	Point toe, circle ankle
Cat-cow stretches	10 reps	On hands and knees if comfortable

3. Activation Exercises (3-4 minutes)

Exercise	Reps/Duration	Purpose
Bodyweight squats	10-15	Activate glutes and legs
Wall push-ups	8-12	Prime chest and shoulders
Light dumbbell raises	10 with 1-2kg	Shoulder activation
Glute bridges	12-15	Activate posterior chain
Band pull-aparts (or arm pulls)	15	Activate rear delts
Plank hold	15-30 seconds	Core activation

4. Movement Rehearsal (2-3 minutes)

Exercise	Reps	Notes
Empty-hand rows	8-10	Practice rowing motion
Air chest press	8-10	Practice pressing pattern
Air shoulder press	8-10	Overhead movement prep
Bodyweight lunges	5 each leg	Movement pattern practice

Quick 5-Minute Warm-Up (Time-Constrained Days)

If you’re short on time, do this minimum warm-up:

Marching in place - 60 seconds
Arm circles - 30 seconds (both directions)
Bodyweight squats - 10 reps
Wall push-ups - 8 reps
Shoulder rolls - 10 each direction
Hip circles - 10 each direction
Light movement rehearsal - 1 minute (mimic your first exercise with no weight)

Warm-Up Progression Tips

Start slow and build intensity - don’t rush into vigorous movement
Focus on problem areas - spend extra time on stiff joints
Listen to your body - if something feels tight, spend more time mobilizing it
Breathing - breathe normally throughout, don’t hold your breath
Individual needs - adapt based on how you feel that day

Post-Warm-Up Check

Before starting your workout, you should feel:

✅ Slightly elevated heart rate
✅ Joints feel loose and mobile
✅ Muscles feel warm and ready
✅ No stiffness or restriction in movement

Phases

Phase 1: Foundation (Weeks 1-3)

Focus: Learning movements, building base strength

Workout A (Week 1-3)

Exercise	Sets	Reps	Weight	Rest
Push-ups (knee if needed)	3	3-8	Bodyweight	90s
One-arm dumbbell row	3	8-12	5-7kg	90s
Dumbbell chest press (lying)	3	8-12	5-7kg	90s
Dumbbell shoulder press	3	6-10	3-5kg	90s
Dumbbell bicep curls	3	8-12	5-7kg	60s
Dumbbell goblet squats	3	10-15	5-7kg	90s

Week 1: Start with lower rep ranges Week 2: Aim for middle rep ranges Week 3: Push for higher rep ranges or add 1-2kg

Phase 2: Strength Building (Weeks 4-6)

Focus: Progressive overload, muscle adaptation

Workout B (Week 4-6)

Exercise	Sets	Reps	Weight	Rest
Push-ups (full if possible)	3	6-12	Bodyweight	90s
One-arm dumbbell row	3	6-10	7-9kg	90s
Dumbbell chest press	3	6-10	7-9kg	90s
Dumbbell shoulder press	3	6-10	5-7kg	90s
Dumbbell bicep curls	3	8-12	7-9kg	60s
Dumbbell lunges	3	8-12 each leg	5-7kg	90s
Dumbbell tricep extensions	3	8-12	5-7kg	60s

Progression: Increase weight when you can complete all sets at the higher rep range with good form.

Phase 3: Hypertrophy Focus (Weeks 7-10)

Focus: Maximizing muscle growth

Workout C (Week 7-10)

Exercise	Sets	Reps	Weight	Rest
Push-ups + Diamond push-ups	4	8-15	Bodyweight	90s
One-arm dumbbell row	4	8-12	8-10kg	90s
Dumbbell chest press	4	8-12	8-10kg	90s
Dumbbell shoulder press	4	8-12	6-8kg	90s
Dumbbell bicep curls	4	10-15	8-10kg	60s
Dumbbell Bulgarian split squats	3	10-15 each	6-8kg	90s
Dumbbell tricep extensions	4	10-15	6-8kg	60s
Dumbbell lateral raises	3	12-20	3-5kg	60s

Exercise Descriptions

Upper Body

Push-ups

Start on knees if needed, progress to full push-ups
Keep body straight, lower chest to ground
Focus on controlled movement

One-arm Dumbbell Row

Place one knee and hand on bench
Row dumbbell to hip, squeeze shoulder blade
Keep back straight

Dumbbell Chest Press

Lie on bench, press dumbbells up and together
Lower until stretch in chest
Control the weight down

Dumbbell Shoulder Press

Sit or stand, press dumbbells overhead
Start at shoulder level
Don’t arch back excessively

Dumbbell Bicep Curls

Stand with dumbbells at sides
Curl up without swinging
Control the negative

Dumbbell Tricep Extensions

Lie on bench, extend dumbbell overhead
Keep elbows steady
Lower behind head, extend back up

Lower Body

Goblet Squats

Hold dumbbell at chest
Squat down like sitting in chair
Keep chest up, knees tracking over toes

Dumbbell Lunges

Step forward into lunge position
Lower back knee toward ground
Push back to starting position

Bulgarian Split Squats

Rear foot elevated on bench
Lower into lunge position
More challenging than regular lunges

Progression Guidelines

Weight Progression

Week 1-2: Master the movement
Week 3: If you can do max reps for all sets, increase weight by 1-2kg
Continue: Add weight when you can complete all sets at the higher rep range

Rep Progression

Start at lower rep range
Add 1-2 reps per week until you reach higher range
Then increase weight and drop back to lower reps

Push-up Progression

Knee push-ups: 3-8 reps
Incline push-ups: (hands on bench) 5-12 reps
Full push-ups: 5-15 reps
Diamond push-ups: 3-10 reps

Nutrition for Muscle Building

Caloric Intake

At 70kg, aim for 2,400-2,800 calories per day for muscle building.

Protein Target

140-175g protein per day (2-2.5g per kg bodyweight)

Good protein sources:

Chicken, fish, lean beef
Eggs and dairy
Beans and lentils
Protein powder if needed

Meal Timing

Eat protein with each meal
Have a protein source within 2 hours post-workout
Don’t skip meals

Recovery and Rest

Sleep

7-9 hours per night - crucial for muscle growth
Maintain consistent sleep schedule

Rest Days

Take at least 1 day between workouts
Light walking or stretching is fine
Avoid intense training on rest days

Hydration

2.5-3 liters of water daily
More on workout days

Weekly Schedule Example

Day	Activity
Monday	Workout
Tuesday	Rest/Light walk
Wednesday	Workout
Thursday	Rest/Light walk
Friday	Workout
Saturday	Rest/Active recovery
Sunday	Rest

Tracking Your Progress

Measurements (every 2 weeks)

Weight: Should increase 0.5-1kg per month
Chest: Around nipple line
Arms: At largest point (flexed)
Thighs: At largest point
Waist: At navel

Performance Tracking

Record weights used
Track reps completed
Note when you increase difficulty
Take progress photos (optional)

Important Notes

Form Over Weight

Perfect form is more important than heavy weight
If your form breaks down, reduce weight
Consider filming yourself or working with someone experienced

Listen to Your Body

Some muscle soreness is normal
Sharp pain = stop immediately
If overly fatigued, take an extra rest day

Expected Results

By week 10, you should expect:

Strength: Likely handling 10-12kg dumbbells for most exercises
Push-ups: 15-25 full push-ups
Muscle: Noticeable size increases in arms, chest, shoulders
Weight: 3-6kg weight gain (mostly muscle with proper nutrition)

Troubleshooting

Not Getting Stronger?

Check your nutrition (eating enough?)
Ensure adequate sleep
Verify proper form
May need longer rest between sets

Not Gaining Weight?

Increase calories by 200-300 per day
Add healthy fats (nuts, olive oil)
Track your food intake

Too Sore?

Ensure proper warm-up
Reduce training volume slightly
Focus on sleep and nutrition
Consider light stretching on rest days

Beyond Week 10

After completing this program, you’ll be ready for:

More advanced splitting routines (upper/lower split)
Heavier weights or gym membership
Additional exercises and equipment
More specialized programs

Remember: Consistency beats perfection. Missing one workout won’t ruin your progress, but missing many will. Stay committed to the process and trust that results will come!

10-Week Muscle Building Schedule

Schedule Overview

Start Date: August 25, 2025 End Date: November 3, 2025 Training Days: Monday, Wednesday, Friday Total Duration: 10 weeks (30 workouts)

Phase 1: Foundation (Weeks 1-3)

August 25 - September 14, 2025

Week 1: August 25-31, 2025

Date	Day	Workout	Focus
Mon, Aug 25	Training Day 1	Workout A	Learn movements, start light
Tue, Aug 26	Rest	Active recovery	Light walk/stretching
Wed, Aug 27	Training Day 2	Workout A	Focus on form
Thu, Aug 28	Rest	Active recovery	Light walk/stretching
Fri, Aug 29	Training Day 3	Workout A	Build confidence
Sat, Aug 30	Rest	Active recovery	Light activities
Sun, Aug 31	Rest	Complete rest	Prepare for Week 2

Workout A Details (Weeks 1-3)

Push-ups (knee if needed): 3 sets × 3-8 reps
One-arm dumbbell row: 3 sets × 8-12 reps (5-7kg)
Dumbbell chest press: 3 sets × 8-12 reps (5-7kg)
Dumbbell shoulder press: 3 sets × 6-10 reps (3-5kg)
Dumbbell bicep curls: 3 sets × 8-12 reps (5-7kg)
Dumbbell goblet squats: 3 sets × 10-15 reps (5-7kg)

Week 2: September 1-7, 2025

Date	Day	Workout	Focus
Mon, Sep 1	Training Day 4	Workout A	Aim for middle rep ranges
Tue, Sep 2	Rest	Active recovery	Light walk/stretching
Wed, Sep 3	Training Day 5	Workout A	Consistent form
Thu, Sep 4	Rest	Active recovery	Light walk/stretching
Fri, Sep 5	Training Day 6	Workout A	Feel the movements
Sat, Sep 6	Rest	Active recovery	Light activities
Sun, Sep 7	Rest	Complete rest	Recovery focus

Week 3: September 8-14, 2025

Date	Day	Workout	Focus
Mon, Sep 8	Training Day 7	Workout A	Higher rep ranges
Tue, Sep 9	Rest	Active recovery	Light walk/stretching
Wed, Sep 10	Training Day 8	Workout A	Consider weight increase
Thu, Sep 11	Rest	Active recovery	Light walk/stretching
Fri, Sep 12	Training Day 9	Workout A	Perfect the basics
Sat, Sep 13	Rest	Active recovery	Light activities
Sun, Sep 14	Rest	Complete rest	Prepare for Phase 2

Phase 2: Strength Building (Weeks 4-6)

September 15 - October 5, 2025

Week 4: September 15-21, 2025

Date	Day	Workout	Focus
Mon, Sep 15	Training Day 10	Workout B	New exercises, heavier weights
Tue, Sep 16	Rest	Active recovery	Light walk/stretching
Wed, Sep 17	Training Day 11	Workout B	Progressive overload
Thu, Sep 18	Rest	Active recovery	Light walk/stretching
Fri, Sep 19	Training Day 12	Workout B	Strength focus
Sat, Sep 20	Rest	Active recovery	Light activities
Sun, Sep 21	Rest	Complete rest	Recovery focus

Workout B Details (Weeks 4-6)

Push-ups (full if possible): 3 sets × 6-12 reps
One-arm dumbbell row: 3 sets × 6-10 reps (7-9kg)
Dumbbell chest press: 3 sets × 6-10 reps (7-9kg)
Dumbbell shoulder press: 3 sets × 6-10 reps (5-7kg)
Dumbbell bicep curls: 3 sets × 8-12 reps (7-9kg)
Dumbbell lunges: 3 sets × 8-12 each leg (5-7kg)
Dumbbell tricep extensions: 3 sets × 8-12 reps (5-7kg)

Week 5: September 22-28, 2025

Date	Day	Workout	Focus
Mon, Sep 22	Training Day 13	Workout B	Muscle adaptation
Tue, Sep 23	Rest	Active recovery	Light walk/stretching
Wed, Sep 24	Training Day 14	Workout B	Strength gains
Thu, Sep 25	Rest	Active recovery	Light walk/stretching
Fri, Sep 26	Training Day 15	Workout B	Form refinement
Sat, Sep 27	Rest	Active recovery	Light activities
Sun, Sep 28	Rest	Complete rest	Recovery focus

Week 6: September 29 - October 5, 2025

Date	Day	Workout	Focus
Mon, Sep 29	Training Day 16	Workout B	Peak strength phase
Tue, Sep 30	Rest	Active recovery	Light walk/stretching
Wed, Oct 1	Training Day 17	Workout B	Progressive overload
Thu, Oct 2	Rest	Active recovery	Light walk/stretching
Fri, Oct 3	Training Day 18	Workout B	Strength consolidation
Sat, Oct 4	Rest	Active recovery	Light activities
Sun, Oct 5	Rest	Complete rest	Prepare for Phase 3

Phase 3: Hypertrophy Focus (Weeks 7-10)

October 6 - November 3, 2025

Week 7: October 6-12, 2025

Date	Day	Workout	Focus
Mon, Oct 6	Training Day 19	Workout C	Muscle growth focus
Tue, Oct 7	Rest	Active recovery	Light walk/stretching
Wed, Oct 8	Training Day 20	Workout C	Higher volume
Thu, Oct 9	Rest	Active recovery	Light walk/stretching
Fri, Oct 10	Training Day 21	Workout C	Hypertrophy zone
Sat, Oct 11	Rest	Active recovery	Light activities
Sun, Oct 12	Rest	Complete rest	Recovery focus

Workout C Details (Weeks 7-10)

Push-ups + Diamond push-ups: 4 sets × 8-15 reps
One-arm dumbbell row: 4 sets × 8-12 reps (8-10kg)
Dumbbell chest press: 4 sets × 8-12 reps (8-10kg)
Dumbbell shoulder press: 4 sets × 8-12 reps (6-8kg)
Dumbbell bicep curls: 4 sets × 10-15 reps (8-10kg)
Bulgarian split squats: 3 sets × 10-15 each (6-8kg)
Dumbbell tricep extensions: 4 sets × 10-15 reps (6-8kg)
Dumbbell lateral raises: 3 sets × 12-20 reps (3-5kg)

Week 8: October 13-19, 2025

Date	Day	Workout	Focus
Mon, Oct 13	Training Day 22	Workout C	Maximum muscle growth
Tue, Oct 14	Rest	Active recovery	Light walk/stretching
Wed, Oct 15	Training Day 23	Workout C	Volume training
Thu, Oct 16	Rest	Active recovery	Light walk/stretching
Fri, Oct 17	Training Day 24	Workout C	Muscle building
Sat, Oct 18	Rest	Active recovery	Light activities
Sun, Oct 19	Rest	Complete rest	Recovery focus

Week 9: October 20-26, 2025

Date	Day	Workout	Focus
Mon, Oct 20	Training Day 25	Workout C	Near program completion
Tue, Oct 21	Rest	Active recovery	Light walk/stretching
Wed, Oct 22	Training Day 26	Workout C	Advanced movements
Thu, Oct 23	Rest	Active recovery	Light walk/stretching
Fri, Oct 24	Training Day 27	Workout C	Peak performance
Sat, Oct 25	Rest	Active recovery	Light activities
Sun, Oct 26	Rest	Complete rest	Recovery focus

Week 10: October 27 - November 3, 2025

Date	Day	Workout	Focus
Mon, Oct 27	Training Day 28	Workout C	Final phase
Tue, Oct 28	Rest	Active recovery	Light walk/stretching
Wed, Oct 29	Training Day 29	Workout C	Program mastery
Thu, Oct 30	Rest	Active recovery	Light walk/stretching
Fri, Nov 1	Training Day 30	Workout C	FINAL WORKOUT!
Sat, Nov 2	Rest	Active recovery	Celebrate completion
Sun, Nov 3	Assessment	Progress evaluation	Plan next phase

Weekly Reminders

Pre-Workout Checklist (Every Training Day)

Complete 10-15 minute warm-up
Have water bottle ready
Check exercise weights for the day
Ensure proper rest since last workout

Weekly Tasks

Week 2, 4, 6, 8, 10: Take body measurements
Week 3, 6, 9: Assess weight progression needs
Week 5, 10: Progress photos (optional)

Daily Nutrition Targets

Calories: 2,400-2,800 per day
Protein: 140-175g per day
Water: 2.5-3 liters per day
Sleep: 7-9 hours per night

Post-Workout Nutrition

Within 2 hours of each workout:

20-30g protein
Complex carbohydrates
Plenty of water

Important Reminders

Listen to Your Body

Sharp pain = stop immediately
Excessive fatigue = take extra rest day
Poor sleep = lighter workout or rest

Progression Guidelines

Master movement before adding weight
Form always comes before heavy weight
Consistency beats perfection

Remember: This is your journey to building muscle and strength. Stay consistent, trust the process, and celebrate your progress along the way!

Program completion date: November 3, 2025

10-Week Muscle Building Program for Beginners

Table of Contents

Program Overview

Program Structure

Warm-Up Protocol (Before Every Session)

Dynamic Warm-Up Sequence

1. General Warm-Up (3-4 minutes)

2. Joint Mobility (4-5 minutes)

3. Activation Exercises (3-4 minutes)

4. Movement Rehearsal (2-3 minutes)

Quick 5-Minute Warm-Up (Time-Constrained Days)

Warm-Up Progression Tips

Post-Warm-Up Check

Phases

Phase 1: Foundation (Weeks 1-3)

Workout A (Week 1-3)

Phase 2: Strength Building (Weeks 4-6)

Workout B (Week 4-6)

Phase 3: Hypertrophy Focus (Weeks 7-10)

Workout C (Week 7-10)

Exercise Descriptions

Upper Body

Lower Body

Progression Guidelines

Weight Progression

Rep Progression

Push-up Progression

Nutrition for Muscle Building

Caloric Intake

Protein Target

Meal Timing

Recovery and Rest

Sleep

Rest Days

Hydration

Weekly Schedule Example

Tracking Your Progress

Measurements (every 2 weeks)

Performance Tracking

Important Notes

Form Over Weight

Listen to Your Body

Expected Results

Troubleshooting

Not Getting Stronger?

Not Gaining Weight?

Too Sore?

Beyond Week 10

10-Week Muscle Building Schedule

Schedule Overview

Phase 1: Foundation (Weeks 1-3)

Week 1: August 25-31, 2025

Workout A Details (Weeks 1-3)

Week 2: September 1-7, 2025

Week 3: September 8-14, 2025

Phase 2: Strength Building (Weeks 4-6)

Week 4: September 15-21, 2025

Workout B Details (Weeks 4-6)

Week 5: September 22-28, 2025

Week 6: September 29 - October 5, 2025

Phase 3: Hypertrophy Focus (Weeks 7-10)

Week 7: October 6-12, 2025

Workout C Details (Weeks 7-10)

Week 8: October 13-19, 2025

Week 9: October 20-26, 2025

Week 10: October 27 - November 3, 2025

Weekly Reminders

Pre-Workout Checklist (Every Training Day)

Weekly Tasks

Daily Nutrition Targets

Post-Workout Nutrition

Important Reminders

Listen to Your Body

Progression Guidelines