8-week workout plan for beginners

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*

8-week workout plan for beginners

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

TuesdayAnterior 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)

ThursdayPosterior chain/ bodywork

Exercise: Deadlift, seated row, prone row, lying leg curl, tricep overhead extension

FridayAnterior chain/ bodywork

Exercise: Flat bench press, goblet squats, front raises, step-ups, hammer biceps curl.

SaturdayCardio

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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