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1) train 3-4 days a week. 2) alternate between workouts. Train your upper body one workout, then the next workout train your. All beginners should bulk unless their body fat is above 15%. Beginners and untrained individuals are the most receptive to muscle growth and new training. Fix muscle imbalances · boost power output · you won’t bulk up · it takes little time. Before starting a bodybuilding routine or meal plan for the first time. Training days per week: 3 · compound movements: squat, bench, and deadlift · compound sets x reps: 4-6 sets, 6-8. Bench press · incline dumbbell press · pushup · dumbbell overhead press · dumbbell lateral raise · triceps pushdown · dumbbell kickback · hanging leg raise