This is a free 8-week workout plan for beginners
An 8-week workout plan builds strength and cardiovascular fitness and establishes a consistent exercise routine. It’s important to start slowly and progressively increase the intensity of your workouts to avoid injury. Always consult with a healthcare provider before beginning any new exercise program, especially if you have any underlying health conditions.
Here’s a simple 8-week workout plan for beginners:-
*First, remember to warm up before each session and cool down after to prevent injury and aid recovery*
Week – 1 and 2: Building foundation
- Focus on warmup, mobility, and cool-down stretches as they are the backbone of main workout routines
- While working out – focus on form and technique properly. Remember! movement matters always.
- Stay hydrated throughout the training session.
Volume: Sets – 2 to 4 / reps – 8 to 15 for each exercise
Note: Intensity will be very low, as you’re focusing on the foundation
Monday: Upper body
Exercises:- Dumbbell bench press, Dumbbell deadlift, Dumbbell bicep curl, Rope tricep extension, dumbbell overhead shoulder press and Dumbbell upright row
Tuesday: Lower body
Exercises:- Body weight Squat, Hip thrusters, Lunges/ leg extension, lying leg curls, standing calf raises.
Wednesday: Upper body
Exercises:- Incline dumbbell bench press, Dumbbell deadlift, dumbbell hammer bicep curl, cable tricep extension/ bench dips, dumbbell overhead press, prone row.
Thursday: Lower body
Exercises:- Dumbbell Sumo squat, leg press, lunges/ leg extension, seated leg curl, seated calf raises
Friday: Cardio + Yoga
Exercises:- Jogging, swimming, walking (10 to 30 minutes) and yoga asanas (for flexibility and mental health for better focus)
Saturday: Full-body
Exercises:- Push-ups/ flat bench, bodyweight squat, pullups/ lat pull down, leg press, bench dips/ overhead tricep extension, upright row
Sunday: Rest
Week – 3 and 4: Focus on muscle-mind connection with form and technique
- Don’t try to lift with ego, control your emotions
- Take guidance from fitness professionals
Volume: Sets – 3 to 4 / reps – 10 to 20
Intensity: Low or a bit heavier than previous weeks, as you gained that strength.
Monday: Posterior chain/ bodywork
Exercise: Romanian deadlift (RDL), Bent over row, Reverse pec fly, Hip thrusters, Tricep bench dips
Tuesday: Anterior chain/ bodywork
Exercise: Push-ups, barbell front squats, shoulder presses, Step ups, barbell bicep curls
Wednesday: Cardio + Yoga
Exercise: Jogging, swimming, walking (10 to 30 minutes) and yoga asanas (for flexibility and mental health for better focus)
Thursday: Posterior chain/ bodywork
Exercise: Deadlift, seated row, prone row, lying leg curl, tricep overhead extension
Friday: Anterior chain/ bodywork
Exercise: Flat bench press, goblet squats, front raises, step-ups, hammer biceps curl.
Saturday: Cardio
Exercise: Jogging, swimming, fast walking, cycling
Sunday: Rest
Week – 5 and 6: Focus on muscle-mind connection and strength
- Don’t try to lift with ego, control your emotions
- Take guidance from fitness professionals
Volume: Sets – 3 to 4 / reps – 6 to 15
Intensity: Moderate.
Monday: Lower body
Exercise: Goblet squat, walking lunges, leg extension, seated leg curl, seated calf raises
Tuesday: Arms
Exercise:
Triceps – close grip bench press/ bench dips, overhead tricep extension, rope extension.
Biceps – Barbell curl, preacher curl, hammer curl.
Wednesday: Chest & back
Exercise:
Back – Bent over row, lat pull down, cable pulls over.
Chest – Barbell flat bench press, Incline dumbbell press, cable crossover
Thursday: Rest/cardio
Exercise: Jogging, swimming, cycling (10 to 30 minutes)
Friday: Lower body
Exercise: Back squat, Romanian deadlift (RDL), static lunges, lying leg curl, standing calf raises.
Saturday: Shoulders
Exercise: Bodyweight squat (to get active – 3 sets of 10/ 15 reps), Dumbbell shoulder press, upright row/ lateral raises, prone row/ reverse pec fly, shrugs.
Sunday: Rest.
Week – 7 and 8: Advanced week and heavyweight training
- Don’t try to lift with ego, control your emotions
- Take guidance from fitness professionals
Volume: Sets – 3 to 5 / reps – 8 to 15
Intensity: Moderate heavy.
Monday: Posterior legs
Exercises: Goblet squat/ front squat, Walking lunges, leg extension, leg curl, seated calf raises.
Tuesday: Chest & back
Exercises:
Back – T bar row/ seated row, lat pull down, Rack pull
Chest – Barbell flat bench press, decline dumbbell bench press, pec deck
Wednesday: Anterior legs
Exercises: Front squats, lunges, leg press, leg extension (narrow), seated calf raises.
Thursday: Rest
Friday: Shoulder
Exercises: Barbell shoulder press, Dumbbell upright row, reverse dumbbell pec fly/ reverse pec deck.
Saturday: Squat + arms
Exercises: Squat (To get active)
Tricep – Close grip bench/dips, Rope extension, skull crusher
Biceps – Barbell curl, Preacher curl, Incline dumbbell curl
Sunday: Rest
This 8-week workout plan for beginners will boost up for the beginners, after the completion of this routine, check for the advanced training.
THANK YOU!
Read also: 5 kettlebell conditioning workouts for explosive combat sports
5 kettlebell conditioning workout for explosive combat sports
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