When you think of hitting the gym, the first thing that comes to your mind is to how you can burn fats and build muscles. Once you decide to lift the weight to train your muscles then all you need to do is to push yourself and challenge yourself to transform your body. You will need to come out of your comfort zone and keep challenging yourself to next level to make your body grow and adapt. Keep changing number of sets, reps and workout routines to allow your body to build. Scroll over as we bring you a 8 week guide for beginners to strengthen your muscles :
1. Beginner’s Programme
Phase 1 – Week 1 to Week 4
Key Elements
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- Train your muscles for 2 days and then rest for day.
- Take 1 to 2 minutes rest in between each set.
- Focus more your body form than on weight.
- Ensure to follow 2 to 3 sets of warm up exercises.
- Keep increasing weights by 2 to 5 pounds every week.
- Keep separate days for each muscle group. Never mix upper body workout lower body workout
Workout 1: Upper Body
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- Flat Bench Press – 3 sets of 8 to 10 reps
- Incline Dumbbell Press – 3 sets of 8 to 10 reps
- Flat Bench Dumbbell Flyes — 3 sets, 10-12 reps
- Seated Overhead DB Press — 3 sets, 8-to reps
- Upright Row — 3 sets, 10 to 12
- Side Lateral Raises — 3 sets, 12 reps
Workout 2: Lower Body
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- Barbell Squats — 3 sets, 8 to 10 reps
- Leg Press — 3 sets, 10 reps
- Hack Squat — 3 sets, 12 to 15 reps
- Leg Extensions — 3 sets, 8 to 12 reps
- Planking — 3 sets, 30 seconds
Workout 3: Upper Body
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- Bent-over Barbell Row — 3 sets, 10 to 12 reps
- Pull downs — 3 sets, 10 to 12 reps
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- Seated Cable Row — 3 sets, 10 to 12 reps
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- Barbell Curl — 3 sets, 10 to 15 reps
- Concentration Curl — 3 sets, 10 to 12 reps
- Close-grip Bench Press — 3 sets, 8 to 12 reps
- Rope Press downs — 3 sets, 12 to 15 reps
Workout 4: Lower Body
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- Stiff-leg Deadlift — 3 sets, 8 to 12 reps
- Lying Leg Curls — 3 sets, 12 to15 reps
- Seated Leg Curls — 3 sets, 12 to15 reps
- Standing Calf Raises — 3 sets, 15 to 20 reps
- Donkey/Seated Calf Raises — 3 sets, 15 to 20 reps
- Planking — 3 sets, 30 seconds
Phase 2: Weeks 5-8
Key Elements
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- Train your muscles for 5 days in a week with 2 days rest. Train for 3 days then take a rest day and then again train for 3 days then take a rest day.
- Take 1 to 2 minutes rest in between sets.
- Train to failure on 2 isolation workouts
- Follow 2 to 3 sets of warm up exercises.
- Keep increasing weights by 2 to 5 pounds every week.
- Never do upper body training and lower body training on same day. Instead train each muscle group on separate days.
Workout 1: Upper Body
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- Flat Bench DB Press — 3 sets, 10 to12 reps
- Incline Barbell Press — 3 sets, 10 to 12 reps
- Incline DB Flyes — 3 sets, 10 to 12 reps
- Bent-over Barbell Row — 3 sets, 10 to 12 reps
- Pull-ups — 3 sets, 10 to 12 reps
- Seated Cable Row — 3 sets, 10 to 12 reps
Workout 2: Lower Body
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- Barbell Squats — 3 sets, 10 to 12 reps
- Leg Press — 3 sets, 10 reps
- Stiff-leg Deadlift — 3 sets, 10 to 12 reps
- Lying Leg Curls — 3 sets, 10 to 12 reps
- Seated Leg Curls — 3 sets, 10 to 12 reps
- Planking — 3 sets, 45 seconds
Workout 3: Upper Body
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- Seated Overhead Barbell Press — 3 sets, 10 to 12 reps
- Upright Row — 3 sets, 10 to 12 reps
- Front DB Raises — 3 sets, 12 reps
- DB Curl — 3 sets, 10 to 12 reps
- Hammer Curl — 3 sets, 10 to 12 reps
- Bench Dips — 3 sets, 8 to reps
- DB Skull Crushers — 3 sets, 10 to 12 reps
Workout 4: Lower Body
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- Hack Squat — 3 sets, 10 to 12 reps
- Lunges — 3 sets, 10 reps per foot
- Leg Extensions — 3 sets, 10 to 12 reps
- Standing Calf Raises — 3 sets, 15 to 20 reps
- Donkey Calf Raises — 3 sets, 15 to 20 reps
- Seated Calf Raises — 3 sets, 15 to 20 reps
- Planking — 3 sets, 30 seconds
