More Muscle. The 8 week beginners program

Okay so now that you know how to behave in the gym (like a civilized monster I hope) and you have an idea of some pre and post workout supplements,assuming you have read top 10 gym etiquette’s and top 3 supplement’s. If you haven’t you should, it’s okay take your time i’ll wait… Now that you are all caught up it’s time to really get to work. What good is all that information if you are just wandering around the gym going from random machine to random machine. No real set, reps or rest range or anything even close to a plan. I agree that any workout is better than no workout but let me help you out a little.

The following plan is a very basic hypertrophy program. Very simple easy to follow break in program. I’m not saying you’re going to get hulk strong or big following this program. It will depend on multiple factors for the progress you will see. Genetics and  experience play a factor in your development. The better your nutrition the better your results will be. The purpose of this program is to help you feel more comfortable with a structured program and feel confident when you walk in the gym. I Have selected exercises that I think are some of the most important and basic exercises to really get right. I’m wanting form over function here, Don’t start throwing heavy weight around. I want you to get the feel for these movements see what works for you and what doesn’t. Remember that this is a sample routine. You can tweak this based on age, Lifting experience, recovery rate, health statues.

This Program will be Full body 8 week program. We will break it down to two blocks, each block will break down into four one-week microcylces. You need to track your progress through the program. Keep a journal. You can use your smartphone to help you keep track or just good old pencil and a notebook. Each week you should be trying to push a little more weight than the week before.

Always start with a good 10 to 15 minute warm up and some active stretching. What is active stretching? I’m so glad you asked. Active stretching you stretch a muscle by contracting the muscle that performs the opposite function. For example, you would stretch your hamstrings by contracting your quadriceps.

program summary:

  • 8 week 2 blocks
  • Repetitions: 3-20
  • Sets: 3 per exercises
  • Rest: 30 sec to 3 minutes
  • Frequency: 3 days per week.
  • RM=Rep maximum ( the max amount of weight you can lift. A 1 RM would be weight you can lift only once. A 10 RM would be the weight you can lift 10 times but not 11.

The Program

 

Week 1-4: block 1

Rest 1-2 minutes

Monday

  1. Dumbbell chest press (3 set @ 15-20RM)
  2. Dumbbell one-arm row (3 sets @ 15-20RM)
  3. Dumbbell shoulder press (3 sets @ 15-20RM)
  4. Dumbbell standing bicep curl (3 sets @ 15-20RM)
  5. Cable triceps press-down (3 set @ 15-20RM)B
  6. Barbell back squat (3 set @ 15-20RM)
  7. laying leg curl (3 set @ 15-20RM)
  8. Machine standing calf raise (3 set @ 15-20RM)
  9. crunch (3 set @ 15-20RM)

Tuesday:Off

Wednesday

  1. Dumbbell chest press (3 set @ 15-20RM)
  2. Dumbbell one-arm row (3 sets @ 15-20RM)
  3. Dumbbell shoulder press (3 sets @ 15-20RM)
  4. Dumbbell standing bicep curl (3 sets @ 15-20RM)
  5. Cable triceps press-down (3 set @ 15-20RM)B
  6. Barbell back squat (3 set @ 15-20RM)
  7. laying leg curl (3 set @ 15-20RM)
  8. Machine standing calf raise (3 set @ 15-20RM)
  9. crunch (3 set @ 15-20RM)

Thursday:Off

Friday

  1. Dumbbell chest press (3 set @ 15-20RM)
  2. Dumbbell one-arm row (3 sets @ 15-20RM)
  3. Dumbbell shoulder press (3 sets @ 15-20RM)
  4. Dumbbell standing bicep curl (3 sets @ 15-20RM)
  5. Cable triceps press-down (3 set @ 15-20RM)B
  6. Barbell back squat (3 set @ 15-20RM)
  7. laying leg curl (3 set @ 15-20RM)
  8. Machine standing calf raise (3 set @ 15-20RM)
  9. crunch (3 set @ 15-20RM)

Saturday:Off

Sunday:Off

 

Week 5: block 2

Rest 30 seconds between set, last set to failure.

Monday

  1. Barbell chest press (3 sets @ 15-20RM)
  2. Cable seated row (3 sets @ 15-20RM)
  3. Military press  (3 sets @ 15-20RM)
  4. barbell curl (3 sets @ 15-20RM)
  5. Skull crusher (3 sets @ 15-20RM)
  6. Bulgarian squat (3 sets @ 15-20RM)
  7. Barbell stiff-legged deadlift (3 sets @ 15-20RM)
  8. Machine standing calf raise (3 sets @ 15-20RM)
  9. Cable rope kneeling crunch (3 sets @ 15-20RM)

Tuesday:Off

Wednesday

  1. Dumbbell incline press (3 sets @ 15-20RM)
  2. Lat pull-down (3 sets @ 15-20RM)
  3. Dumbbell lateral raise (3 sets @ 15-20RM)
  4. Dumbbell incline bicep curl (3 sets @ 15-20RM)
  5. Cable rope overhead triceps extension (3 sets @ 15-20RM)
  6. Barbell front squat (3 sets @ 15-20RM)
  7. Machine seated leg curl (3 sets @ 15-20RM)
  8. Machine seated calf raise (3 sets @ 15-20RM)
  9. Bicycle crunch (3 sets @ 15-20RM)

Thursday:Off

Friday

  1. Barbell incline press (3 sets @ 15-20RM)
  2. Barbell overhand bent row (3 sets @ 15-20RM)
  3. Cable upright row (3 sets @ 15-20RM)
  4. Cable curl (3 sets @ 15-20RM)
  5. Dumbbell overhead triceps extension (3 sets @ 15-20RM)
  6. Dumbbell lunge (3 sets @ 15-20RM)
  7. Good morning (3 sets @ 15-20RM)
  8. Toe press (3 sets @ 15-20RM) (3 sets @ 15-20RM)
  9. Reverse crunch (3 sets @ 15-20RM)

Saturday:Off

Sunday:Off

Week 6: block 2

1-2 minute rest between sets. Take the last set to failure.

Monday

  1. Barbell chest press (3 sets @ 8-10RM)
  2. Cable seated row (3 sets @ 8-10RM)
  3. Military press (3 sets @ 8-10RM)
  4. Barbell curl (3 sets @ 8-10RM)
  5. Skull crusher (3 sets @ 8-10RM)
  6. Bulgarian squat (3 sets @ 8-10RM)
  7. Barbell stiff-legged deadlift (3 sets @ 8-10RM)
  8. Machine standing calf raise (3 sets @ 8-10RM)
  9. Cable rope kneeling crunch (3 sets @ 15-20RM)

Tuesday:Off

Wednesday

  1. Dumbbell incline press (3 sets @ 8-10RM)
  2. Lat Pull-Down (3 sets @ 8-10RM)
  3. Arnold press (3 sets @ 8-10RM)
  4. Dumbbell incline bicep curl (3 sets @ 8-10RM)
  5. Cable rope overhead triceps extension (3 sets @ 8-10RM)
  6. barbell front squat (3 sets @ 8-10RM)
  7. Machine seated leg curl (3 sets @ 8-10RM)
  8. Machine seated calf raise (3 sets @ 8-10RM)
  9. Bicycle Crunch (3 sets @ 15-20RM)

Thursday:Off

Friday

  1. Barbell incline press (3 sets @ 8-10RM)
  2. Barbell overhead bent row (3 sets @ 8-10RM)
  3. Cable upright row (3 sets @ 8-10RM)
  4. Cable curl (3 sets @ 8-10RM)
  5. Dumbbell overhead triceps extension (3 sets @ 8-10RM)
  6. Dumbbell lung (3 sets @ 8-10RM)
  7. Good morning (3 sets @ 8-10RM)
  8. Toe press (3 sets @ 8-10RM)
  9. Reverse crunch (3 sets @ 15-20RM)

Saturday:Off

Sunday:Off

Week 7: block 2

Final set to failure. Rest 3 minutes between sets.

Monday

  1. Barbell chest press (3 sets @ 3-5RM)
  2. Cable seated row (3 sets @ 3-5RM)
  3. Military press (3 sets @ 3-5RM)
  4. Barbell curl (3 sets @ 3-5RM)
  5. Skull crusher (3 sets @ 3-5RM)
  6. Bulgarian squat (3 sets @ 3-5RM)
  7. Barbell stiff-legged deadlift (3 sets @ 3-5RM)
  8. Machine standing calf raise (3 sets @ 3-5RM)
  9. Cable rope kneeling crunch (3 sets @ 15-20RM)

Tuesday:Off

Wednesday

  1. Dumbbell incline press (3 sets @ 3-5RM)
  2. Lat pull-down (3 sets @ 3-5RM)
  3. Arnold press (3 sets @ 3-5RM)
  4. Dumbbell incline biceps curl (3 sets @ 3-5RM)
  5. Cable rope overhead triceps extension (3 sets @ 3-5RM)
  6. Barbell front squat (3 sets @ 3-5RM)
  7. Machine seated leg curl (3 sets @ 3-5RM)
  8. Machine seated calf rise (3 sets @ 3-5RM)
  9. Bicycle crunch (3 sets @ 15-20RM)

Thursday:Off

Friday

  1. Barbell incline press (3 sets @ 8-10RM)
  2. Barbell overhead bent row (3 sets @ 8-10RM)
  3. Cable upright row (3 sets @ 8-10RM)
  4. Cable curl (3 sets @ 8-10RM)
  5. Dumbbell overhead triceps extension (3 sets @ 8-10RM)
  6. Dumbbell lung (3 sets @ 8-10RM)
  7. Good morning (3 sets @ 8-10RM)
  8. Toe press (3 sets @ 8-10RM)
  9. Reverse crunch (3 sets @ 15-20RM)

Saturday:Off

Sunday:Off

Week 8: block 2

The last set and rep should not be very hard. 1-2 minute rest between set.

Monday

  1. Dumbbell chest press (3 sets @ 15-20RM)
  2. dumbbell one-arm row (3 sets @ 15-20RM)
  3. Dumbbell shoulder press (3 sets @ 15-20RM)
  4. Dumbbell standing biceps curl (3 sets @ 15-20RM)
  5. Cable triceps press-down (3 sets @ 15-20RM)
  6. Barbell back squat (3 sets @ 15-20RM)
  7. Laying leg curl (3 sets @ 15-20RM)
  8. Machine standing calf raise (3 sets @ 15-20RM)
  9. Crunch (3 sets @ 15-20RM)

Tuesday:Off

Wednesday:Off

Thursday

  1. Barbell incline press (3 sets @ 15-20RM)
  2. Barbell overhand bent row (3 sets @ 15-20RM)
  3. Military press (3 sets @ 15-20RM)
  4. Cable curl (3 sets @ 15-20RM)
  5. Skull crusher (3 sets @ 15-20RM)
  6. Barbell front squat (3 sets @ 15-20RM)
  7. Barbell stiff-legged deadlift (3 sets @ 15-20RM)
  8. Machine seated calf raise (3 sets @ 15-20RM)
  9. Cable rope kneeling crunch (3 sets @ 15-20RM)

Friday:Off

Saturday:Off

Sunday:Off

 

 

 

 

 

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Blog at WordPress.com.

Up ↑

%d bloggers like this: