Few individuals enjoy, let alone welcome, change. But it is only when we are forced to grow, change, and adapt that we are compelled to grow, change, and adapt.
This 8-week beginner workout regimen will not push you too far outside of your comfort zone, but it will require your body to adapt and grow. That's exactly what you're looking for.
Your body will remain uncontested and, in the end, unchanged if those characteristics are absent. That's something you don't want to happen.
You don't want to be the guy that goes to the gym for years on end and does the same workout, reps, sets, and has the same body as when you first walked in.
On that topic, let's go over the 8-week beginner workout in greater detail and what you should keep in mind.
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
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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
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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 mentioned 'rules' in mind and apply them to your workouts, and you won't be a newbie in the gym for long.
Continue to push forward and have faith in the process. The outcomes will not appear overnight. To be honest, I wish they did, but that isn't the case. If it were, everyone would be doing it, and there would be no respect for a good body.