Starting Strong: The Ultimate 8 Week Workout for Beginners

Starting Strong: The Ultimate 8 Week Workout for Beginners
Are you a beginner looking to get big and strong? This 8 week workout program for beginners covers all of the basics needed to build lean muscle mass!

Workout Summary

Build Muscle
Full Body
Beginner
8 weeks
3
30-45 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
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Workout Description

Building your desired physique isn’t all that complicated. But simple doesn’t mean easy.

This is all too evident with the beginner. Many newbies want to skip over the time-tested trench training and go straight to advanced techniques, marathon workouts, and stockpile a king’s collection of supplements.

But the opposite has never been truer. You can’t carve a pebble; you need to build a foundation of granite before you get mucked up in all the details of advanced lifters.

You need a solid, basic workout program to help you build muscle. Period.

Below is such a program. Try this 8 week workout for beginners to kick start your muscle building quest, and with a little patience and a huge serving of hard work, you’ll say goodbye to the beginner moniker and be on the road to your ideal physique.

The Ultimate 8 Week Workout for Beginners

Perform the following program on Mondays, Wednesdays, and Fridays.

You can also shift to Tuesdays, Thursdays, and Saturdays as long as you have a day of rest between workouts.

Rest for 30-60 seconds in between each set and exercise.

Monday
Exercise Warm Up Sets Working Sets
1. Barbell Bench Press 1 x 12 3 x 6-12
2. Pull Ups 1 x 12 on pull down 3 x failure
3. Back Squat 1 x 12 3 x 6-12
4. Lying Leg Curl - 3 x 6-12
5. Standing Dumbbell Shoulder Press - 3 x 6-12
6. Floor Crunch - 3 x 20
Wednesday
Exercise Warm Up Sets Working Sets
1. Incline Dumbbell Bench Press 1 x 12 3 x 6-12
2. Barbell Deadlift 1 x 12 3 x 6-12
3. Weighted Dip 1 x 12 3 x 6-12
4. Barbell Curl 1 x 12 3 x 6-12
5. Barbell Romanian Deadlift 1 x 12 3 x 6-12
6. Standing Calf Raise 1 x 12 3 x 6-12
7. Lying Leg Lift - 3 x 20
Friday
Exercise Warm Up Sets Working Sets
1. Dumbbell Bench Press 1 x 12 3 x 6-12
2. Bent-over Barbell Row 1 x 12 3 x 6-12
3. Standing Barbell Press 1 x 12 3 x 6-12
4. Front Squat 1 x 12 3 x 6-12
5. Dumbbell Lunge - 3 x 6-12
6. Seated Calf Raise 1 x 12 3 x 6-12
7. Bicycle Crunch - 3 x 20

2 Comments+ Post Comment

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Posted Tue, 10/17/2017 - 07:04
Wandanti

Hi,

What is the recommend workout plan after I complete this one?

Kind Regards,

Wandanti

JoshEngland's picture
Posted Tue, 10/17/2017 - 09:26
JoshEngland

Hi Wandanti,

The second part of this workout can be found below:

https://www.muscleandstrength.com/workouts/growing-strong-8-week-workout...

Third part will be published later this week.

Hope this helps!