4 Day Novice Bodybuilding Program by Ripped Body

by Nader Qudimat
Updated June 11, 2023
Goal (or Type)
Experience Level
For novice and beginners.
Linear periodization.
8 Weeks
Made by a champion lifter
Comprehensive course available
Minimal time required
Only for beginners

Bottom Line

Ripped Body is a well known source for workouts and this program is one of their best choices for beginners.

This is a 4 day program that introduces new trainee's to bodybuilding / hypertrophy training. 

It uses the training methodologies explained deeply in The Muscle and Strength Pyramid Training written by Eric Helms, Andy Morgan and Andrea Marie Valdez. 

Make sure you make a copy of the spreadsheet. For how to save spreadsheet instructions on mobile, click here, or desktop, here. 

It's safe to say that RippedBody is one of the best sources for bodybuilding workouts and guides. 

This program is a beginner friendly routine that Ripped Body designed.

They are the same folks who wrote The Muscle and Strength Pyramid Training (Eric helms, Andy Morgan and Andrea Marie Valdez).

It's a recommended book as it's comprehensive and goes in depth with strength methodologies. 

4 Day Beginner Bodybuilding Program

This is a beginner bodybuilding program made by Ripped Body.

Here's where you can find the spreadsheet (made by

Make sure you save the spreadsheet with these instructions:

For how to save spreadsheet instructions on mobile, click here, or desktop, here. 

Image from

Program Progression on the Main Lifts

As long as you achieve the highest reps possible for any given set on the main lifts (squats, deadlifts, presses) you can progress by 5lb or 2.5kg.

If you don't achieve all the reps, then keep the weight the same for the following week. 

If you miss the total number of reps for 2 weeks in a row, lower the weight by 10% for next week's workout.

This means if you don't hit all the reps on a 120lb lift like deadlifts, then the next week you would lower the weight to 108lb or 110lb.

Accessory Lift Progression

RPE is used for the accessory lifts progression. 

RPE is the rate of perceived exertion or how many reps you think you have left in the tank (RIR: reps in reserve).

Accessory movements (or also known as isolation exercises), are progressed if you feel like you have 2 more strict reps left.

Meaning you think you can perform 2 more reps with perfect form. 

For example, you take 30lbs and lift for 8 reps. And you think you can perform 2 more clean reps, then this is RPE 8.

In this case you would do 3 more sets even if the RPE increases in those sets.  

Ripped Body has an entire email course on RPE training which you can find here

Exercise Alternatives

Typically programs will have alternatives for exercises. 

If you feel pain or can't do a particular exercise, then you shouldn't hesitate and change the exercise. 

In the spreadsheet, you'll find alternative exercises that you can select with the drop down menu.

Also, Ripped Body has an entire article for exercise selection found here.

Warm Up

Before you start any exercise, you should prime your body up.

Do 5-10 minutes of cardio, or anything that will get your blood flowing.

Once you do that, perform a few light sets of the muscles you're about to workout. 

You should do at least 3-4 warm up sets before your actual workout, and then follow the program's exercises. 

You can do 1-2 warm up sets before a given exercise

Ripped Body FAQs

Here are the most frequently asked questions about this program…

Can I change out the exercises? 

Yes you can. Andy Morgan has made a post about this. 

Can I do activities / sports outside of this program?

Yes you can but you'll want to ease into this program if you're doing this on top of your sports. 

I've taken time off from this program, where do I start?

You'll be able to tell how hard you can lift as you warm up. Start light, and don't try to push yourself. 

Ripped Body Novice vs Intermediate?

The intermediate version of this program (found here), has more volume, frequency and complex exercises. 

Beginners, or people who are returning to training after taking time off, will benefit most from a beginner program to help build themselves into the intermediate program. 

You can find all bodybuilding programs here.

Signs of Burnout?

Overtraining is possible, no matter what program you're on. 

If you're doing sports or activities outside of your program, you'll be more likely to overtrain yourself. 

On top of that, if your diet is off, have high stress, and/or sleep terribly then you'll put yourself more at risk to overtrain and burn out. 

Here are the symptoms to look out for:

  • Pain at joints like knees, elbows, shoulders, etc.
  • Soreness at distal portion of muscle.
  • Like feeling sore near joints.
  • Lack of proper sleep
  • Suddenly feeling sick or a cold coming on- immune system is compromised.
  • Loss of libido
  • Depression

If you ignore these signs and keep exercising, you will eventually hit a plateau and will increase chance of injury.

If you're already experiencing these symptoms, take it easy and avoid pushing yourself for at least a week or two.

It's fine if you have to take it easy, most athletes give themselves time to deload.

Here's what you should do:

  • Get 7-8 hours of sleep
  • Find your TDEE and eat at maintenance or above it
  • Stay consistent to the program
  • Adjust macros and adjust as needed
  • And, again, stay consistent

This is what will help you get most of this or any program. 

Ripped Body's Recommended Literature

The experts behind the Ripped Body program know what they are doing when it comes to training and diet. 

I, along with many others like LiftVault, highly recommend reading into their literature to help you develop your physique as much as possible. 

(Related: Is Legit?)

They go in-depth with the principles behind these programs. 

Here they are:

These are comprehensive reading materials that will help you make the most out of your training. 

The authors behind these books and the Ripped Body program are:

  • Eric Helms:  coach, athlete, author, educator, and researcher.
  • Andrea Valdez: lifelong athlete, experienced coach, and content creator.
  • Andy Morgan: expert online training and nutrition coach.

If you have any questions, leave a comment below and I'll do my best to help.

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

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