8 Weeks Workout Program For Beginners

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8 Weeks Workout Program For Beginners

The 8-Week Beginner Workout Program
Phase 1: Weeks 1-4
Key Points:

Train 2 days on, 1 day off. Rest weekends.
Rest 1-2 minutes between sets.
Emphasize on form over weight.
Warm-up sets are not included. Perform 2-3 warm-up sets.
Increase weight by 2-5 pounds each week.
Perform workouts as upper body day, lower body day, etc. Never perform two consecutive upper or lower body workouts.

Workout 1: Upper Body

Flat Bench Press — 3 sets, 8-12 reps

Incline DB Press — 3 sets, 8-12 reps

Flat Bench DB Flyes — 3 sets, 10-15 reps

Seated Overhead DB Press — 3 sets, 8-12 reps

Upright Row — 3 sets, 12-15 reps

Side Lateral Raises — 3 sets, 15 reps

Workout 2: Lower Body
Barbell Squats — 3 sets, 8-12 reps

Leg Press — 3 sets, 10 reps

Hack Squat — 3 sets, 12-15 reps

Leg Extensions — 3 sets, 12-15 reps

Planking — 3 sets, 30 seconds

Workout 3: Upper Body
Bent-over Barbell Row — 3 sets, 8-12 reps

Pulldowns — 3 sets, 8-12 reps

Seated Cable Row — 3 sets, 10-12 reps

Barbell Curl — 3 sets, 10-15 reps

Concentration Curl — 3 sets, 12-15 reps

Close-grip Bench Press — 3 sets, 8-12 reps

Rope Pressdowns — 3 sets, 12-15 reps

Workout 4: Lower Body
Stiff-leg Deadlift — 3 sets, 8-12 reps

Lying Leg Curls — 3 sets, 12-15 reps

Seated Leg Curls — 3 sets, 12-15 reps

Standing Calf Raises — 3 sets, 15-20 reps

Donkey/Seated Calf Raises — 3 sets, 15-20 reps

Planking — 3 sets, 30 seconds

Phase 2: Weeks 5-8

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Workout 1: Upper Body

Flat Bench DB Press — 3 sets, 8-12 reps

Incline Barbell Press — 3 sets, 8-12 reps

Incline DB Flyes — 3 sets, 10-15 reps

Bent-over Barbell Row — 3 sets, 8-12 reps

Pullups — 3 sets, 8-12 reps

Seated Cable Row — 3 sets, 10-12 reps
Workout 2: Lower Body
Barbell Squats — 3 sets, 8-12 reps

Leg Press — 3 sets, 10 reps

Stiff-leg Deadlift — 3 sets, 8-12 reps

Lying Leg Curls — 3 sets, 12-15 reps

Seated Leg Curls — 3 sets, 12-15 reps

Planking — 3 sets, 45 seconds

Workout 3: Upper Body
Seated Overhead Barbell Press — 3 sets, 8-12 reps

Upright Row — 3 sets, 12-15 reps

Front DB Raises — 3 sets, 15 reps

DB Curl — 3 sets, 10-15 reps

Hammer Curl — 3 sets, 12-15 reps

Bench Dips — 3 sets, 8-12 reps

DB Skull Crushers — 3 sets, 12-15 reps

Workout 4: Lower Body
Hack Squat — 3 sets, 12-15 reps

Lunges — 3 sets, 12 reps per foot

Leg Extensions — 3 sets, 12-15 reps

Standing Calf Raises — 3 sets, 15-20 reps

Donkey Calf Raises — 3 sets, 15-20 reps

Seated Calf Raises — 3 sets, 15-20 reps

Planking — 3 sets, 30 seconds

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