8 Week beginners workout regime

by | Dec 25, 2014

As a novice the first thing you need to understand is this: muscle building is not a sprint. Do not rush into things, trying to force growth by adding volume, or by switching to some complex workout system. Right now you need one thing: to get strong on the basic, compound exercises. When you learn a new sport you must master the fundamentals. Weight training is no different. You must take time to study and practice proper form on the major exercises.

Understand that no one ever masters exercise form. Adding weight to the bar will always make keeping proper form more challenging. The point in all this is simple – never stop trying to improve your exercise form. This will minimize injuries and help you reach your goals more quickly.

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Week 1-2

For the first 2 weeks you will be lifting twice a week. No more and no less. If you can’t make it to the gym for these workouts, you might want to look in the mirror and ask yourself if muscle building is something you really want. Do not miss workouts. If you want to be successful find a way to get it done. These are going to be “play workouts”. Your goals during the first 2 weeks are:

  1. Find an appropriate amount of weight to use for each exercise.
  2. Practice form without the burden of heavy weight.
  3. Develop the routine of going to the gym and following a plan.
  4. Build up a small amount of conditioning.
  5. Perform the follow exercises in the order listed. Make sure to use a non-taxing weight. If you go too heavy for a set, back off the weight and try another set. Practice your form and take your time.

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Exercise Sets Reps/Time
Squat 2 12
Bench Press 2 12
Dead lift 2 12
Military Press 2 12
Barbell Row 2 12
Cable Tricep Extension 2 12
Lat Pull Down To Chest 2 12
Barbell Curl 2 12
Seated Calf Raise 2 12
Sit Ups 2 12

 [/restab]

[restab title=”Day-2 (Rest)”]

Rest

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[restab title=”Day-3″]

Exercise Sets Reps/Time
Squat 2 12
Bench Press 2 12
Dead lift 2 12
Military Press 2 12
Barbell Row 2 12
Cable Tricep Extension 2 12
Lat Pull Down To Chest 2 12
Barbell Curl 2 12
Seated Calf Raise 2 12
Sit Ups 2 12

 [/restab]

[restab title=”Day-4 (Rest)”]

Rest

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[restab title=”Day-5 (Rest)”]

Rest

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[restab title=”Day-6 (Rest)”]

Rest

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[restab title=”Day-7 (Rest)”]

Rest

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Week 3-4

During weeks 3 and 4 you will be increasing your training frequency to 3 times per week. Workouts will remain the same. Continue to use an appropriate, moderately-light weight; not challenging to the point where you are struggling to complete a set. Remain patient. You will begin to add weight during weeks 5-8.

 

[restabs alignment=”osc-tabs-left” responsive=”false” text=”More”]
[restab title=”Day-1″ active=”active”]

Exercise Sets Reps/Time
Squat 2 12
Bench Press 2 12
Dead lift 2 12
Military Press 2 12
Barbell Row 2 12
Cable Tricep Extension 2 12
Lat Pull Down To Chest 2 12
Barbell Curl 2 12
Seated Calf Raise 2 12
Sit Ups 2 12

 [/restab]

[restab title=”Day-2 (Rest)”]

Rest

[/restab]

[restab title=”Day-3″]

Exercise Sets Reps/Time
Squat 2 12
Bench Press 2 12
Dead lift 2 12
Military Press 2 12
Barbell Row 2 12
Cable Tricep Extension 2 12
Lat Pull Down To Chest 2 12
Barbell Curl 2 12
Seated Calf Raise 2 12
Sit Ups 2 12

 [/restab]

[restab title=”Day-4 (Rest)”]

Rest

[/restab]

[restab title=”Day-5″]

Exercise Sets Reps/Time
Squat 2 12
Bench Press 2 12
Dead lift 2 12
Military Press 2 12
Barbell Row 2 12
Cable Tricep Extension 2 12
Lat Pull Down To Chest 2 12
Barbell Curl 2 12
Seated Calf Raise 2 12
Sit Ups 2 12

 [/restab]

 

[restab title=”Day-6 (Rest)”]

Rest

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[restab title=”Day-7 (Rest)”]

Rest

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Week 5-8

During weeks 5 through 8 you are going to slowly add weight to each exercise until you feel like you could barely complete a set. When you do reach this point, continue to use this weight through the end of week 8. The point isn’t to train to failure, but rather to learn about what you can handle for each movement for the given set and rep scheme. You will be learning more about your body and capabilities.

Squats and Deadlifts. For squats and deadlifts add 10 pounds each workout and perform the stated number of sets and reps. When the second set becomes challenging to complete, you have found your current limit weight. Use this weight for the given exercise until the end of week 8.

Other Exercises. For the other exercises, add 5 pounds each workout and perform the stated number of sets and reps. When the second set becomes challenging to complete, you have found your current limit weight. Use this weight for the given exercise until the end of week 8.

 

[restabs alignment=”osc-tabs-left” responsive=”false” text=”More”]
[restab title=”Day-1″ active=”active”]

Exercise Sets Reps/Time
Squat 2 12
Bench Press 2 12
Dead lift 2 12
Military Press 2 12
Barbell Row 2 12
Dips 2 12
Lat Pull Down To Chest 2 12
Barbell Curl 2 12
Seated Calf Raise 2 12
Sit Ups 2 12

 [/restab]

[restab title=”Day-2 (Rest)”]

Rest

[/restab]

[restab title=”Day-3″]

Exercise Sets Reps/Time
Squat 2 12
Bench Press 2 12
Dead lift 2 12
Military Press 2 12
Barbell Row 2 12
Dips 2 12
Lat Pull Down To Chest 2 12
Barbell Curl 2 12
Seated Calf Raise 2 12
Sit Ups 2 12

 [/restab]

[restab title=”Day-4 (Rest)”]

Rest

[/restab]

[restab title=”Day-5″]

Exercise Sets Reps/Time
Squat 2 12
Bench Press 2 12
Dead lift 2 12
Military Press 2 12
Barbell Row 2 12
Dips 2 12
Lat Pull Down To Chest 2 12
Barbell Curl 2 12
Seated Calf Raise 2 12
Sit Ups 2 12

 [/restab]

[restab title=”Day-6 (Rest)”]

Rest

[/restab]

[restab title=”Day-7 (Rest)”]

Rest

[/restab]

 [/restabs]

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5 Comments

  1. pritesh

    i want to start my carrer as body builder , what to do . no idea

    Reply
  2. ANUP

    Dear Sir
    I want your valuable suggestion …I am planning to join the Gym I am new in this field I am 25 year old .I want to increase my muscles and I want to increase my stamina ,strength Can I follow what you have given basics ? or I required supplement.protins etc. What kind pattern i should follow please reply me .

    Reply
  3. Vaibhav Mande

    I have visited this site but I have not seen bodybuilding plan for age 40 and above…need your guidance for the same, currently I am regular in GYM need your support for diet and work out plan. my current age is 45.

    Reply
  4. Anupam

    Dear – Sir.

    I have a problem in my body. My right side and left side is far different. last 9 month i,m continue my workout, but my left del, solder, hand chest is properly developped. But my lright side 40% less develop then left side. Kindly please help me to solve my physical problem. I,m waiting your reply.

    Reply

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