When I coming back from the gym for the very first time, I was looking for the beginner workout plan to follow over the internet.
Fortunately, I found some great workouts but the information that I really looking there is less than I expected.
Then after, I learned a lot about the building my own workout routine for any beginner or advanced level.
After the some time, I finally figured out how to make workout routine which is not only effective but also easily adaptable by any beginner gym goers.
So, today, I'll share my own workout routine that I followed when I was beginner.
Medical disclaimer
Just to be safe, please consult your doctor before starting the beginner weight training program. Weight Training guide will not be liable for any incidental, consequential, or other damages arising from the application of the information presented on this website.
Overview of Beginner Workout Program
The 8 week beginner weight training program is designed to:
- Adopt your body to physical exercises
- train all of the major muscle groups
- Increase muscle maturity
- Increase muscular endurance
- Various training split as per your level
You can understand the basic of exercise and how to perform perfectly without any flaws.
Without the perfect beginner workout routine, you'll ended up with nothing, just time waste and may be money on the supplements.
By the end of the program, you'll able to increase your strength, improved your stability and core strength and overall fitness.
This program is divided into four micro-cycles, each one lasting for two weeks.
The first two micro-cycle is based on of-course full body training but with the little difference in the second micro-cycle.
The Last two micro-cycles focus on the splits training, which means you can focus more on individual body-parts.
Who can Follow This Program?
- Beginner
- A person who want to improve his/her overall strength
- Lifters with less than three months of consistent weight training experience
Instruction of Workout Routine
- first thing first, make sure you'll do at-least 10 minutes of warm-up followed by workout and the cool-down at the end of the workout.
- You could do squat, push-up and pull-up as a part of warm-up but not more than 10 not compulsory
- When you're doing any exercise for the very first time, you should know the proper form of the exercise. there are plenty of how to guide over the internet. Make sure to check them out.
- Each micro-cycles are last for two weeks, so whenever you feel, you should change weight, change it and set it to the weight, where you found reps are challenging.
- Order is very important for the effectiveness of workout. So follow it, as per described.
- Mind-to-muscle connection has been proven for improving strength and muscle mass. So learn how to do it during beginner phase.
- There are many alternatives of each exercise and you can do it but I suggest you to don't show your back to the exercise if you failed in performing it.
- Try to get help from experienced lifers to understand the form of the exercise and learn it because in the future workout program, you may find difficulty in performing other advanced exercises.
- After completing this beginner workout, make sure to take break for a week to de-load, in that you can do a light exercise.
Micro-cycle 1: Full-Body Circuit (2 Weeks)
- For micro-cycle 1, you will perform full-body circuit.
- complete 1 circuit/workout for 1st week and 2 circuit for second week per workout.
- Rest 20 to 40 seconds between each exercises.
- Rest 2-3 minutes between each circuit in the second week.
- Each workout should take 1 hour including warm-up and cool-down.
Micro-cycle 2: Full-Body Circuit (2 Weeks)
- For micro-cycle 1, you will perform another full-body circuit.
- Complete Each Workout every other day which means workout day followed by the rest day.
- complete 2 circuit/workout for 1st week and 3 circuit for second week per workout.
- Rest 20 to 40 seconds between each exercises.
- Rest 2-3 minutes between each circuit in the second week.
- Each workout should take 1 hour including warm-up and cool-down.
Micro-cycle 3: Upper/Lower (2 Weeks)
- From the name of the micro-cycle, you may guess how the workout will be: You will train all the major upper body parts in one workout and same for the lower body parts.
- This micro-cycle will be different than the full body circuit, you'll be doing some sets with each exercises.
- Recommended workout schedules: Upper/lower/rest and repeat.
- Rest 20 to 40 seconds between each exercises.
- Rest 2-3 minutes between each circuit in the second week.
- Each workout should take 1 hour including warm-up and cool-down.
Micro-cycle 4: 3 Day Split (2 Weeks)
- For micro-cycle 4, you'll perform train for 3 days in a week, each day you'll target different muscle
- Recommended workout schedules: workout-A/rest/Workout-B/rest/Workout-C or Workout-A/Workout-B/Workout-C and then rest and Start again
- Rest 20 to 40 seconds between each exercises.
- Rest 2-3 minutes between each circuit in the second week.
- Each workout should take 1 hour including warm-up and cool-down.
Take Home Message
I hope, you'll have what you're looking for in this article, there are many ways to manipulate any workout routine. this is just a one way.
This is the best beginner workout routine I ever followed and always recommend to my friends and clients.
If you're following any different beginner workout routine which may more effective than this, let me know in the comment section.
If you think, this routine can be useful to your beginner gym friends then don't forget to share it with them.
