My intention on writing this article is rather very simple in general, I will do my best to illustrate the content within as pronounced as possible. Within this article I will be providing a training program which I believe based on my accumulated knowledge of the "Gold Age Of Bodybuilding" and my readings on Arnold's personal training routines, as the best program to build a quality foundation, the first step of a champion physical. In retrospective the 70's was the Gold Era in the development of bodybuilding as a competitive sport. Many great bodybuilders we're made and turned into legends. We all admire what they accomplished for us and the greatness they achieved in the process. Names like Arnold Schwarzenegger, Lou Ferrigno, Mike Katz, and Franco Columbo still echo the walls of every gym, and strick warm emotions in the coldest of places. I believe we all dream of building a similar physique, and we can with the properly applied effort. In order to look like a bodybuilder, you must train like one. It takes hard work and determination to build a great physique, along with an educated approach. What I mean by that is understanding what produces hypertrophy and applying it to your training. Simply put, in the physical sense; when your muscles are subjected to progressive resistance, they become subject to an overload, which tears down the muscle fibers, by producing minut rips and tears. This in turn causes your body to reply to the resistance by producing more muscle fiber and thickening the preestincing ones. So progressive resistance train coupled with proper nutritionist with produce the desired end result. Any training program from a bodybuilding perspective should have a foundation of compound lifts. Compounds lifts are exercise that invoke neighboring muscle groups to apply their efforts against such resistance. Bench Press, Deadlift, Squat, Clean and Press are the main compound lifts for each major muscle group. For example: Bench press, involves not only the pectorals, but also the triceps, lats and front deltoid. Compound lifts should be done first during your train routine everyday you train. This is because they are heavier lifts invoking more energy, isolation lifts only compliment the compounds lifts in my opinion. I say this because I believe the major of the physique is produce by compound movements, and not isolation exercises. Isolation exercises consist of just that isolation an in particular sub-muscle group. If your goal is to development mass I would focus more on heavy compound lifts, and later shaping and conditioning the muscle with isolation training. Compound lifts usually persist of 5 sets, the first one which a warm up and the last four working sets. Rep range is usually under 12 reps as that is the proper warm up range, and then declining reps from there as you progressively add more resistance. I prefer such sets; 12, 10, 8, 6, 4... If I attempting to increase my strength or build more mass I will up the resistance and begin lower at 8, 6, 4, 2, and max twice with two negatives, per max set. If my goal is to isolate and better tone or condition the muscle, I will increase the number of reps and lower the resistances. Isolation really pumps the blood in and stretches the muscle allowing room for more propagation. This is know as The Pump. The pump is the most beneficial aspect of train for it produces the greatest of hypertrophy. In bodybuilding the priority is to obtain and maintain your pump throughout the course of your training. There are many different methods of activating maximal hypertrophy during your training session and that is to improve the use of a variety of techniques or tools as I like to call them. First you can begin by training to failure, this doesn't mean; that you train every session to complete muscle failure but rather every muscle group once every other week. By allowing an entire week off from going to failure you allow your body to heal the deepest of muscle tissues in turn giving the muscle an overall thickness; not to mention the added strength. Training to failure simply means doing an exercise until you are incapable of doing a single reputation. You can improve a variety of techniques to reach that point of just simple training normally. The techniques I mentioned are more tools to help produce the greatest of hypertheory, they consist of negatives, force reps, partial reps, cheat reps, and rest pause method. Each have their own benefits are to be employed with breaks in between session. Negatives are done by simple going to failure on your set and having a spotter lower or raise the, whatever would be consider a positive motion and you do the negative half. This forces every muscle firm of the point muscle into contraction along with the support muscles. I find these best at the range of 2-6 at the end of your last set. Next is a forced rep, a forced rep is simply a rep that your spotter forces you to do. Say your curling with an ez bar, you go to failure you cannot lift anymore, your spotter will then grab the bar and provide you with just enough energy to complete the proper range of motion, once again activating every muscle fiber, with NO support group, perfect isolation rep. A cheat rep is just as it sounds, overloading a bar and using your body weight along with your focused muscle into contraction, this helps stimulate all the focused muscles fiber; it in turn forces a force rep, without a spotter. Simply put, a cheat rep is a forced rep without a spotter. And lastly the rest pause method. I really only find this beneficial during high rep sessions, as it helps the buildup of lactic acid to accumulate during the pause. This allows the muscle to do more contraction while reducing the irritation. With these tools in consideration feel free to use them separately or in unison as they are excellent at forcing growth. Now lets proceed, the human body consist of over 600 individual muscles, overwhelming right, but right now we need only to concern ourselves with a few...

The muscle groups from a bodybuilding point of view consist of:
Chest
Back
Shoulders
Arms
Forearms
Thighs and Glutes
Waist
Calves

For each of these groups there are subgroups, smaller muscles that compose the bigger picture. As this is a beginner program we need not concern our self with such details quit yet. For each group I will provide a compound exercise movement, it is my goal to provide you with an overall understand of how your training program foundation should look through the entirety of your bodybuilding experience, and not to get lost in the details of the numerous isolation exercises. Later I will post an article detail isolation exercise and how to make them work for you. Now lets take a look at the plan I have laid out below. Notice how we encompass the entire body workout within a 6 day span having the 7th for recovery. If you choose do cardio on sunday.

Monday: Chest/Triceps/Calves
Tuesday: Back/Biceps/Abs
Wednesday: Legs/Shoulders
Thursday: Chest/Triceps/Abs
Friday: Back/Biceps/Calves
Saturday: Legs/Shoulders/Abs
Sunday: Rest

Another way I find splitting routines is doing supersets of antagonist muscle groups.

Monday: Chest/Back
Tuesday: Shoulders/Arms
Wednesday: Legs
Thursday: Chest/Back
Friday: Shoulders/Arms
Saturday: Legs
Sunday: Rest

Notice how I allow a two days between training session for a full recovery, I go extremely heavy and full recovery is very vital. If you take this layout and apply a compound lift for each large muscle group you'll make great progress. The core of your training is compound lifts, coupled with isolation in that order. Take this and apply it to your nutritions and you'll grow!

Chest: Incline Bench Press, Dumbbell Press, Dumbbell Flyes, Pullovers
Back: Deadlift, Bentover Row, T Bar Row, Chins
Shoulder: Seated Barbell Shoulder Press, each head laterals
Legs: Squat, Front Squat, Walking Lunges, Hack Squat
Biceps: 21's, Preacher Curls, Preacher Hammer Curls, Concentration Curls
Triceps: Overhead Tricep press, rope pull downs, dips
Forearms: Reverse Grip Preacher Curls, Seated wrist curls
Calves: Donkey Calve Raise, Seated Calve Raise