Bodybuilding 100
Beginner
Build a first real muscle-building foundation across 100 days while learning how to train, progress lifts, and execute productive hypertrophy work.
100 days · 3x/week · 45–65 min
$39 · one time
By Give It 100
At a glance
- Level
- Beginner
- Frequency
- 3 days / week
- Length
- 100 days
- Session
- 45–65 min
promise
Program Promise
Build a first real muscle-building foundation in 100 days while learning how to train every major muscle group effectively, progress lifts, and finish with transferable training skills.
who it is for
Who It Is For
Newer lifters or people without a reliable hypertrophy progression system who want structured muscle-building training without needing advanced bodybuilding knowledge.
training approach
Training Approach
Three primary full-body lifting sessions per week. Exercise selection is stable and learnable, volume is moderate, effort increases as competency develops, and missed workouts never shift the 100-day calendar.
progression
Progression Philosophy
Default progression is double progression: build good repetitions within the prescribed range first, then make the smallest sensible load increase while preserving technique and intended effort.
fatigue
Fatigue Management
Training stress rises gradually, includes an authored recovery week on Days 50–56, then builds again before volume is reduced in the final phase so accumulated progress can be expressed through strong clean performance.
100-day roadmap
The work changes as you do.
Days 1–21
Learn
Learn the movements and how productive training works.
Days 22–49
Build
Accumulate productive hypertrophy work using established skills.
Days 50–56
Recover
Reduce accumulated fatigue without breaking the training habit.
Days 57–84
Progress
Turn improved exercise skill into harder productive training.
Days 85–100
Finish
Consolidate and express the progress built across the 100.
Representative week
The first seven days
Day 1 · training
Full Body — Quads, Chest & Lats
Day 2 · rest
Day 2 — Rest
Day 3 · training
Full Body — Hamstrings, Chest & Upper Back
Day 4 · rest
Day 4 — Rest
Day 5 · training
Full Body — Legs, Chest, Back & Arms
Day 6 · rest
Day 6 — Rest
Day 7 · rest
Day 7 — Rest