3 Best Programmes for Beginner Athletes to Force Muscle Mass Growth

When starting out in the gym, building muscle mass effectively requires a structured programme tailored to your level and goals.

Beginner athletes benefit greatly from progressive overload, compound movements, and consistent recovery strategies. Below are the three best programmes designed to maximise muscle hypertrophy for novices, supported by scientific evidence.

1. Starting Strength

Overview Starting Strength, created by Mark Rippetoe, is a foundational programme designed for beginners to build strength and muscle mass. It focuses on progressive overload through compound lifts, which engage multiple muscle groups simultaneously. The programme’s simplicity and effectiveness make it a cornerstone for many lifters.

Structure The programme alternates between two workout routines, typically performed three days a week:

Workout A:

• Squat: 3 sets of 5 reps
• Bench Press: 3 sets of 5 reps
• Deadlift: 1 set of 5 reps

Workout B:

• Squat: 3 sets of 5 reps
• Overhead Press: 3 sets of 5 reps
• Power Clean: 5 sets of 3 reps

Why It Works Compound lifts target large muscle groups, leading to greater hormonal responses and muscle growth. Research by Schoenfeld et al. (2017) indicates that multi-joint exercises are superior for hypertrophy compared to isolation movements. The linear progression ensures continual overload, a key driver for muscle growth.

Considerations Starting Strength prioritises strength gains, but hypertrophy occurs as a by-product. Beginners should adhere to proper form to prevent injuries, especially when handling progressively heavier weights.

2. The Push-Pull-Legs (PPL) Split

Overview The Push-Pull-Legs split divides training into three categories: pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and leg exercises (quads, hamstrings, glutes). This structure ensures balanced development and allows adequate recovery for each muscle group.

Structure A common beginner variation includes performing the split across three days per week:

Day 1: Push

• Bench Press: 3 sets of 8-12 reps
• Overhead Press: 3 sets of 8-12 reps
• Triceps Dips: 3 sets to failure

Day 2: Pull

• Deadlift: 3 sets of 5 reps
• Pull-Ups: 3 sets to failure
• Barbell Row: 3 sets of 8-12 reps

Day 3: Legs

• Squats: 3 sets of 8-12 reps
• Romanian Deadlifts: 3 sets of 8-12 reps
• Walking Lunges: 3 sets of 15 steps per leg

Why It Works The PPL split maximises volume and frequency while preventing overtraining. A study by Dankel et al. (2017) found that higher training frequencies lead to greater muscle hypertrophy in beginners. This programme’s emphasis on large compound movements ensures efficient muscle engagement.

Considerations Beginners may find the volume challenging initially, but the flexibility to adjust reps and sets helps customise the workload. Proper warm-ups and stretching are essential to prevent injuries.

3. 5×5 StrongLifts

Overview StrongLifts 5×5 is another strength-focused programme ideal for beginners seeking muscle mass. Its emphasis on progressive overload and minimalistic structure makes it accessible to those new to resistance training.

Structure The programme alternates between two workouts, performed three times per week:

Workout A:

• Squat: 5 sets of 5 reps
• Bench Press: 5 sets of 5 reps
• Barbell Row: 5 sets of 5 reps

Workout B:

• Squat: 5 sets of 5 reps
• Overhead Press: 5 sets of 5 reps
• Deadlift: 1 set of 5 reps

Why It Works The 5×5 structure ensures sufficient volume for hypertrophy, while the linear progression builds strength effectively. A study by Peterson et al. (2005) highlighted the importance of volume and intensity in driving muscle growth, both of which are integral to StrongLifts 5×5.

Considerations Beginners should prioritise form and avoid ego lifting. The programme’s focus on a few key exercises simplifies gym sessions but may require additional accessory work for muscle imbalances.

Key Principles Across All Programmes

1. Progressive Overload All three programmes incorporate progressive overload—gradually increasing resistance—to stimulate muscle growth. Research by Wernbom et al. (2007) confirms that this principle is critical for hypertrophy.

2. Recovery and Nutrition Adequate recovery is essential for muscle repair and growth. Beginners should aim for 7-9 hours of sleep per night and consume sufficient protein to support muscle synthesis. According to Morton et al. (2018), 1.6-2.2g of protein per kg of body weight per day is optimal for muscle growth.

3. Consistency Long-term adherence to a structured programme yields the best results. Beginners should track their progress and make adjustments as needed to prevent plateaus.

Final Thoughts

These three programmes—Starting Strength, Push-Pull-Legs, and StrongLifts 5×5—offer beginner athletes proven pathways to build muscle mass effectively. With consistent effort, proper nutrition, and attention to recovery, any beginner can achieve significant progress in their muscle-building journey.

Key Takeaways Table

References

Dankel, S.J., Loenneke, J.P., and Counts, B.R., 2017. Muscle hypertrophy: The importance of training volume and frequency. Frontiers in Physiology, 8, p.586.

Morton, R.W., Murphy, K.T., and McKellar, S.R., 2018. A systematic review of protein intake in hypertrophy. British Journal of Sports Medicine, 52(6), pp.376-384.

Peterson, M.D., Rhea, M.R., and Alvar, B.A., 2005. Applications of volume and intensity for muscle development. Strength & Conditioning Journal, 27(1), pp.30-39.

Schoenfeld, B.J., Ogborn, D., and Krieger, J.W., 2017. Dose-response relationship between resistance training volume and muscle hypertrophy. Journal of Strength and Conditioning Research, 31(12), pp.3508-3513.

Wernbom, M., Augustsson, J., and Thomeé, R., 2007. The influence of frequency, intensity, volume, and mode of strength training on muscle hypertrophy. Sports Medicine, 37(3), pp.225-264.