Starting Strong: The Ultimate 8 Week Workout for Beginners

Starting Strong: The Ultimate 8 Week Workout for Beginners
Are you a beginner looking to get big and strong? This 8 week workout program for beginners covers all of the basics needed to build lean muscle mass!

Workout Summary

Build Muscle
Full Body
Beginner
8 weeks
3
30-45 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
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Workout Description

Building your desired physique isn’t all that complicated. But simple doesn’t mean easy.

This is all too evident with the beginner. Many newbies want to skip over the time-tested trench training and go straight to advanced techniques, marathon workouts, and stockpile a king’s collection of supplements.

But the opposite has never been truer. You can’t carve a pebble; you need to build a foundation of granite before you get mucked up in all the details of advanced lifters.

You need a solid, basic workout program to help you build muscle. Period.

Below is such a program. Try this 8 week workout for beginners to kick start your muscle building quest, and with a little patience and a huge serving of hard work, you’ll say goodbye to the beginner moniker and be on the road to your ideal physique.

The Ultimate 8 Week Workout for Beginners

Perform the following program on Mondays, Wednesdays, and Fridays.

You can also shift to Tuesdays, Thursdays, and Saturdays as long as you have a day of rest between workouts.

Rest for 30-60 seconds in between each set and exercise.

Monday
Exercise Warm Up Sets Working Sets
1. Barbell Bench Press 1 x 12 3 x 6-12
2. Pull Ups 1 x 12 on pull down 3 x failure
3. Back Squat 1 x 12 3 x 6-12
4. Lying Leg Curl - 3 x 6-12
5. Standing Dumbbell Shoulder Press - 3 x 6-12
6. Floor Crunch - 3 x 20
Wednesday
Exercise Warm Up Sets Working Sets
1. Incline Dumbbell Bench Press 1 x 12 3 x 6-12
2. Barbell Deadlift 1 x 12 3 x 6-12
3. Weighted Dip 1 x 12 3 x 6-12
4. Barbell Curl 1 x 12 3 x 6-12
5. Barbell Romanian Deadlift 1 x 12 3 x 6-12
6. Standing Calf Raise 1 x 12 3 x 6-12
7. Lying Leg Lift - 3 x 20
Friday
Exercise Warm Up Sets Working Sets
1. Dumbbell Bench Press 1 x 12 3 x 6-12
2. Bent-over Barbell Row 1 x 12 3 x 6-12
3. Standing Barbell Press 1 x 12 3 x 6-12
4. Front Squat 1 x 12 3 x 6-12
5. Dumbbell Lunge - 3 x 6-12
6. Seated Calf Raise 1 x 12 3 x 6-12
7. Bicycle Crunch - 3 x 20

16 Comments+ Post Comment

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Posted Fri, 12/08/2017 - 22:56
Rich

Would this also be a good routine for someone who has been away from lifting for a few years? And how long to stay on before switching to a 4 day upper/lower type routine?

JoshEngland's picture
Posted Mon, 12/11/2017 - 08:50
JoshEngland

Hi Rich,

Yes, absolutely! And this is an 8 week program. Part 2 is linked below:

https://www.muscleandstrength.com/workouts/growing-strong-8-week-workout...

Hope this helps!

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Posted Fri, 12/01/2017 - 14:00
AT

Should these be done all exercises x3 (super set) OR Exercise 1x3, Exercise 2x3, Exercise 3x3 and so on?

JoshEngland's picture
Posted Mon, 12/04/2017 - 08:37
JoshEngland

Hi AT,

Perform all of the sets for each individual exercise before moving on to the next exercise on the list. There is no supersetting in this program.

Hope this helps!

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Posted Fri, 11/17/2017 - 14:06
brandon

What is a good alternative if my gym does not have the space or the equipment to do the Romanian Deadlift?

JoshEngland's picture
Posted Mon, 11/20/2017 - 08:53
JoshEngland

Hi Brandon,

Any deadlift variation will be a suitable alternative. A lot of the exercises listed would require the equipment and space to perform the RDL. If you do not have a barbell, I'd recommend going with the dumbbell romanian deadlift if you want something nearly identical.

Hope this helps!

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Posted Tue, 11/07/2017 - 00:14
john

can this be my first ever work out at the gym?

JoshEngland's picture
Posted Tue, 11/07/2017 - 11:20
JoshEngland

Hi John,

If you are in good health: Absolutely! It was designed to be a beginner's workout program.

Hope this helps!

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Posted Tue, 10/31/2017 - 06:54
Brian

Can you add cardio to this workout?

JoshEngland's picture
Posted Tue, 10/31/2017 - 13:28
JoshEngland

Hi Brian,

You absolutely can.

Hope this helps!

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Posted Sun, 10/22/2017 - 13:10
Andrew Wilke

How do I know how much weight to use. Thanks

JoshEngland's picture
Posted Mon, 10/30/2017 - 10:14
JoshEngland

Hi Andrew,

The weight you use is going to be individualized based on your own personal capabilities.

Start with a weight you know you can get for the prescribed number of reps. At the end of each set, you should feel as though you have just 1 more rep left in the tank.

If your set is too easy or difficult, increase or decrease the weight you've selected accordingly.

Hope this helps!

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Posted Tue, 10/17/2017 - 07:04
Wandanti

Hi,

What is the recommend workout plan after I complete this one?

Kind Regards,

Wandanti

JoshEngland's picture
Posted Tue, 10/17/2017 - 09:26
JoshEngland

Hi Wandanti,

The second part of this workout can be found below:

https://www.muscleandstrength.com/workouts/growing-strong-8-week-workout...

Third part will be published later this week.

Hope this helps!

JoshEngland's picture
Posted Tue, 11/28/2017 - 08:38
JoshEngland

Hi Evie,

Below is the link to the final part of this workout.

https://www.muscleandstrength.com/workouts/finishing-strong-ultimate-8-w...

Hope this helps!

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Posted Mon, 11/27/2017 - 16:49
Evie

Has the third part been published? If so, what is the work out ?