As a new bodybuilder, focus on compound exercises that build several muscle groups at once. Bodybuilders must develop muscles across the body, not just the major muscle groups. For example, performing pullups or chinups will help build a stronger back, shoulders and upper arms, but they also work your forearms. Deadlifts strengthen your thighs and glutes, and also your lower back. Other suitable beginner exercises include squats, lunges, pushups, rows, overhead presses, dips and planks. Book a session with a trainer to ensure you’re using the correct form. For weighted exercises, use the heaviest weight you can lift five to eight times. Trainer Nia Shanks recommends that beginners do three total-body workouts per week, with at least one rest day between sessions.