This complex, combined with the right diet, will shoot without a doubt.
If you are a beginner, use this training program in the gym better, the result is guaranteed.
A workout program that works!
For newbies.

Here is a set of exercises for you:
Monday (LEGS)
Squats with a barbell on the shoulders – 2×20 (warm-up) + 3×10-15 (working)
Leg press lying – 3X10 (working)
“Deadlift” on straight legs – 1×15 (warm-up) + 2×10 (working)
Lying leg curl – 1×15 (warm-up) + 3×10 (workers) Standing calf raises – 1×15 (warm-up) + 3×10 (workers)

Wednesday (BACK, DELTA)
Pull-ups or thrust of a vertical block to the chest – 4X6-10
Bent over row 1×15 (warm-up) – 3×6-10
Horizontal thrust – 2-3X6-10
Bench press standing – 2×15 (warm-up) + 3×6-10
Standing dumbbell swings – 1×20 (warm-up) + 3×6-10 (working)
Tilt dumbbell swings – 1×20 (warm-up) + 3×6-10 (working)

Friday (CHEST, HANDS)
Bench press – 2×15 (warm-up) + 3×6-10
Incline dumbbell bench press – 1×15 (warm-up) + 3×6-10
Dumbbell layout lying down – 3X8-10
Lifting the bar for biceps – 1×15 (warm-up) + 4×6-10
Bars – 4×6 (working)
French bench press – 4×6-10 (working)

3X10-15 – 3 sets of 10-15 reps.

The essence of the complex – 3 classes per week is ideal for successful recovery after a previous workout. The main focus is on large muscle groups. Legs are a must! Leg training must necessarily include squats for 10-15 times, do not lower less than 10 repetitions, the effect of this exercise will decrease significantly! The squat should be your #1 exercise.

Having started bodybuilding according to this training program in the gym, stick to it for at least 2-3 months. Rest between sets – 1 minute. Sleep 8-10 hours a night and increase your daily protein intake to 2 grams.