Learn how to start building muscle TODAY. This video will teach you the essentials of building muscle for beginners including a 3 days a week workout and nutrition advice.
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Our free resources:

5 Best Exercises →
1-Day Weight Loss Meal Plan →
24-Min Fat Burning Workout →

Plan for Beginners
(1:44) #1 How Often Should You Train?
Do a full body workout 3x per week. Monday and Friday can be done in the gym with free weights. Wednesday can be done with bodyweight exercises at home or in the gym. An example of the best muscle building workout plan for beginners can be found below.

(9:59) #2 Progressive Resistance
Keep track of how much you are lifting so that you can progressively increase your weight. Muscle building for beginners means starting with light weights so that you can hit your rep targets with the correct form. Once you hit your rep targets, you can increase your weight.

(14:05) #3 Food, Sleep, and Water
Make sure you are eating enough food. Use our calorie calculator for muscle building below to find out exactly how much you should be eating. Getting enough quality sleep and drinking a lot of water are often two overlooked aspects of building muscle for beginners. Neglecting these two will limit your progress.

(18:01) #4 Supplements, Do you NEED them?
A quality multivitamin is essential to your diet. Vitamin D3, Omega 3, and Probiotics are also essential, but they can all be obtained naturally by getting out in the sun, eating fish, flax, and fermented foods.
An optional supplement is creatine monohydrate. find out more about creatine from this video:

Muscle Building Calorie Calculator:
Use this calculator to find out how many calories you burn each day and eat 250-500 MORE than that number.

Example Workout Plan for Building Muscle for Beginners:
Main Exercises:
Squats (5 x 5)
Horizontal Pull/Row (3 x 6-12)
Horizontal Push/Bench Press (3 x 6-12)
Vertical Pull/Pull Ups (3 x 6-12)
Vertical Push/Overhead Shoulder Press (3 x 6-12)

**Rest for 2min in between each set**

End of workout exercises:
Tricep Exercise
Bicep Exercise
Abs Exercise
These exercises can be done in a superset or done together in a circuit.

Do the EXACT same set of exercises TWICE per week. The other full body workout should be calisthenics, meaning you do bodyweight exercises such as single leg squats, push-ups, pull ups, and core exercises.

If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →
If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at →

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

P.S. For more great workouts, , and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here →

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.


    36 replies to "How To Start Building Muscle (For Beginners)"

    • KettleBellPRO

      Great video. One of the hardest thing for fathers is getting fit, staying fit, but also knowing where to start! Tough in the winter months in the motivation side but gotta stick to it. Great work.

      • Fit Father Project - Fitness For Busy Fathers

        Yes agreed! It’s especially important to MOVE in the winter when the days are shorter, there’s less sun, and more high-calorie holiday foods floating around.

      • StayFitAnywhere

        For sure. Motivation for exercise is always lower when it’s cold and the holidays set in. It’s more about consistency and maintenance during these months so you don’t set yourself backwards. But it’s tough for a lot of people. But at least you’re aware and are committed!

    • nevets

      Me and my best friend have finally decided to start getting in shape and have been looking for good information for beginners. Surprisingly it’s hard to find, this is exactly what I was looking for. Tips that cover all the bases and is easily attainable for beginners to accomplish. Can’t thank you enough, hope you’ll make an intermediate video for me to check out in a few months. 👍

      • StayFitAnywhere

        That’s awesome. Having a friend keep you accountable will help keeping you consistent. Always start slow and use good technique. Results will come with consistency and commitment. Stick with it!

    • amajors56

      Sounds like some good advice for all levels. I need to start trying some of this to help with my own workouts. Thanks for the information!

    • Tony Lars

      Thanks for sharing this man, didn’t know where to start but this was really helpful 🙂

    • Nempie Blues

      Great beginner advice. So hard to get started sometimes without a clear path.

      • Jeomaiseen pannenkoek

        I know right I just started for a week figuring out stuff myself wish I just went on youtube and listen to this 🙂

      • Jonas Z

        True about anything

    • Daniel Daniel

      Great video, very informative and easy to follow.

    • george wi

      very comprehensive and it’s impressive how much work you put into your vids! Thank YOU!

    • Chromiur

      Great vid. I downloaded the vid so i can look back to it anytime. A lot of information to take in, at least for me, but i know by watching it every now and then will help me address the stuff that ill miss. Thank you for this amazing video.

    • Julio Pacio

      I just wanted to say your videos are definitely super motivating for me to workout! Keep em coming, man

    • Anil Shrestha

      Your 5 points are superb. Thanks for sharing. I was looking for proper guide and your video has encouraged me to start building muscles.

    • Mackenzie Chastain

      This was actually really helpful thank you so much I have been looking for ways to build muscle and now I have the building blocks to do so.

    • Anthony Coffey

      Great vid, made alot of mistakes in my first year. My issue is I work a 12 hour night shift so I cant do a normal workout routine. But if anyones is struggling with the same I’ve been experimenting with an upper-lower split… upper on my first day off, lower the next. Rest the 2 days I work but do some core stuff before work, then a push-pull-legs on my 3 day weekend off. While still applying the info in these videos I’ve come way farther my second year in the gym!

    • Dave G

      I’ve just begun watching your videos and find them exceptionally informative and helpful. I used to weight train about 30 year ago (I’m 56) and so many things have changed. Watching your videos has taken away the mass confusion and has my sights set on attainable goals. I’m a big fan now and look forward to new videos! Thanks Doc. Keep up the great work that you are doing.

    • jonathan heussi

      Doctor !!! it’s been 30 yrs since I’ve done anything for strength and physique, my last bench press was in the United States Marine Corps at 550lbs. You are a motivation me, pure and simple! Let’s DO THIS !!!

      • Fit Father Project - Fitness For Busy Fathers

        Semper Fidelis brother! That’s one heck of a bench press. Let’s get you back in the game!! I’m very happy to help 👊🏼💪🏼

      • ItzAspxct

        550 POUNDS?????? ARE YOI SERIOUS??? YOU ARE A DEMI GOD MY BROTHA, I WISH I CAN START BODY BUILDING BUT I DONT GOT ANY GEAR.

      • Fluffy

        @ItzAspxct Try checking out nearby gyms – if possible – so you have access to equipment.

    • Coby Valenzuela

      Amazing vid bro! Ty. I’m a college student and I’m trying to get back into building my body up while I’m young but I got no idea where to start

    • Mini Elite

      This is literally all you need. Thank you so much for this awesome guide!!!

    • Quegyboe's World

      Thanks for the info, exactly what I was looking for. Will end up re-watching a few times to take it all in.

      • Fit Father Project - Fitness For Busy Fathers

        Awesome my friend 😊

    • James Holston

      This was the perfect video for me! It’s just what I was looking for, thanks!😊
      I’m actually at the gym right now, I starting coming here almost daily for about a month and a half now with absolutely no idea what I am doing 🤷🏻‍♂️
      I’ll rewatch this tonight after work and take notes 😉

      • Fit Father Project - Fitness For Busy Fathers

        Good brother!! Very glad you’re putting this to use. Have a fantastic workout from now on 💪

    • Sammy

      I’ve wanted to get into lifting weights for years, but it can be intimidating as a beginner, i feel like this really helped me find a starting point 🙂

      • Fit Father Project - Fitness For Busy Fathers

        Awesome my friend 💪

      • Roger Dracks

        Go on son, smash it !

      • bankroll

        have u made progress a year later?

      • Sammy

        @bankroll I have, I focused less on following a strict routine and just focused on doing what I enjoy and turning up each day and started to really see results 🙂

      • bankroll

        @Sammy great to know! keep going don’t stop man u got this

    • Hector Amaro

      Thank you for making this video! I’m a little late but I’m committed I’m 135lbs and I’m looking to go up in muscle mass and this is a great video to help me get started I appreciate it I will take full advantage of this knowledge your spilling into all of us 💯

      • Fit Father Project - Fitness For Busy Fathers

        You’re very welcome Hector 🙏

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