noir Build muscle Gym: The 8-Week Beginner's Workout Routine Build muscle Gym Build muscle Gym: The 8-Week Beginner's Workout Routine

The 8-Week Beginner's Workout Routine

The 8-Week Beginner's Workout Routine

The 8-Week Beginner's Workout Routine

8 Weeks Workout Program For Beginners


The 8-week beginner workout program that you’ve been searching for

You’ve made the big decision to start lifting weights congratulations! Joining a gym is never an easy choice to make at first, but if you keep going and push through, you’ll look back one year from now and think “how was I ever so scared?”

Very few people like change, let alone embrace it. But it is when we’re taken out of our comfort zones that we are forced to grow, change, and adapt.

This 8-week beginner workout program won’t take you so far out of your comfort zone that it ends up breaking you, but it will force your body to grow and adapt. That’s exactly what you want.

Without those factors present, your physique will remain unchallenged, and ultimately, the same. You don’t want that.

You don’t want to be that guy who goes to gym for years on end doing the same workout, same reps, same sets, and rocking the same body as when you first stepped inside the gym.

On that note, let’s talk a bit more about the 8-week beginner workout and what you should keep in mind.



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

Key Points:

-Train 3 days on, 1 day off, 2 days on. You’ll be training for a total of 5 days a week, which could be Sun, Mon, Tues, Wed (Rest), Thurs, Fri, Sat (Rest).
-Rest 1-2 minutes between sets.
-Keep form in mind, but train to failure on two isolation exercises per workout.
-Warm-up sets are not included. Perform 2-3 warm-up sets.
-Keep increasing the weight by 2-5 pounds each week.
-Keep performing the workouts as upper body day, lower body day, etc. Never perform two consecutive upper or lower body workouts.



#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

ADVICE:

Keep the ‘rules’ that have been outlined in mind and in your workouts, and soon, you won’t be a beginner in the gym.

Keep pushing through and keep trusting the process. The results won’t come over night. Honestly, I wish that they did, but that’s not the case. If it was, then everyone would be doing it and there would not be any admiration for a good physique.





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