8 week workout plan pdf8 week workout plan pdf

For example, using the same exercise example as for the negative sets, imagine you are doing biceps barbell curls with 50lbs. BUT its about finding the ones that work best for your goals. There's really no way to predict that. And dont use heavier weight than you need or do more warm-up sets than you need. Program Duration 8 weeks Days Per Week 5 Time Per Workout 60-90 minutes Equipment Required Barbell, Cables, Dumbbells, EZ Bar, Medicine Ball Target Gender Male & Female Recommended Supps Protein Powder Vitamin D ZMA Workout PDF Download Workout Workout Description Looking to shed a few pounds before summer, an event, or just to be a healthier you? If you do 8 reps with 30lb, but feel that you can do 15, then you need to increase the weight so you can only do 8. The purpose of this training program is to gradually increase your mileage over 8 weeks to achieve completing a Century ride. This, however, requires more recovery. Weeks 5-8. This is all too evident with the beginner. Never get comfortable using the same grip, and force your muscles to adapt. NOTE: There is a fine line between DOMS and actually being injured. Below is such a program. Does this give you enough time to recover for muscle growth? Day 5: Rest. We've created this free 12 week dumbbell workout plan, and the accompanying printable PDF version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. You want to build a body thats as strong as it is lean. Rest for 30-60 seconds in between each set and exercise. As mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle. He holds a journalism degree from the University of North Texas, where he competed in powerlifting. Day 2: Chest, Shoulder, and Cardio Circuit 1. Is it safe to mix the two? For example, if you notice that your chest is not as developed as you want it to, then just do one extra push day after you finish the 3 day split. I am really pleased to be come across this website. Use a thumbs up or a slightly palms up grip. Because in two-months time youll be at peak physique once again. Walk to work instead of driving or taking public transport, Park far away from the mall when shopping. Keep back completely straight (neutral spine) from beginning to end. Upper-Lower splits divide the body at the waist, generally speaking. Body recomposition is the process of improving body composition. Is this triceps bench dips or chest/tricep dips with a dip station? These meals will fuel all your workouts during the eight weeks while helping you cut body fat. Ultimately, everyone misses the odd workout from time to time. The solution? Stand with a natural foot position on the edge of a riser or exercise step. Make sure your legs are warmed up before you do these. The one thing that, ya know, you want the least. Created Date: Exercises fall into one of two categories: isolation, or compound. You can also shift to Tuesdays, Thursdays, and Saturdays as long as you have a day of rest between workouts. https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout. Monday might be your busy office day and Fridays might be date night. Squeeze and hold each rep at its peak contraction. It's best to start with lighter weights and then increase the load as you move to the second and third sets. Rinse and repeat. This program can help you establish a fitness mindset that can then lead to better body composition, less-fat-more-muscle. The weights only need to be raised to shoulder level for a full range of motion. I have written an in-depth article about how omega 3 fatty acids improve muscle growth. This second phase builds on what youve created in the first month of hard training. (This applies the SAID Principle: Specific Adaptation to Imposed Demands). Press up with the balls of your feet like youre standing on tip-toes. High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals. Subtract 250-500 calories if your goal is fat loss. Yes, size and strength are related, but how you train to maximize each is signifcantly different. Work through each exercise in the circuit, choosing weights that are challenging for the rep range weve given you. Patience is a virtue and consistency is king. Upper body is broken into two workouts: Upper 1 and Upper 2 due to the number of exercises the upper body includes. Beginners will benefit from this program because it is easy to follow using easy to learn exercises. But the opposite has never been truer. Muscleandfitness.com is part of a360media Fitness & Health Network. Make sure that you are eating enough protein. Nike Run Club Guided Run: 15 Minute Run or RECOVERY RUN: 15:00. Check out our best rated testosterone boosters to increase energy, muscle, strength and libido. Use a full range of motion. 6 Week HIIT Workout Plan Description 6 weeks HIIT workout routine summary Week 1 Duration: 20-25 minutes Monday Complete 2-3 rounds Jumping Jacks - 20-sec work, 40-sec rest Mountain Climbers - 20-sec work, 40-sec rest Burpees - Do as many reps as possible in 30 seconds, rest 30 seconds Do them properly and get tremendous benefit from surprisingly light weights when reps are performed perfectly. Same as the back squat, stand with heels on small barbell plates to get into the groove and find the pocket where the squat form feels more natural and offers a more complete range of motion (ROM). Period. This will allow you to build functional strength, tone muscles and burn calories. Increase volume. Bend forward at the waist, so that youre facing the floor. And quite often can completely transform a workout for the better. Accessibility Statement. When clicking on the video for the exercise: Standing Barbell Row (Friday) the video guide for "Military Press opens, is this the right exercise ? If you like, you can roll your pelvis toward your shoulders at the same time you raise your shoulders. Ive recently created this program for myself and have been using it for the last couple of weeks. The fact that youre carrying a few extra pounds right now doesnt matter. Calorie deficit is the simplest term to use. Follow the plan and you will definitely build muscle. Plan your equipment and organize it in a small space where everything is within grasp (the last thing you want is your equipment going missing halfway through a session). Heres how youll train your muscles throughout the week. And one more dips is for triceps or chest? Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. The latter is helpful for people whose work or school schedules vary week to week. Splits are a popular way to organize exercises into workouts which are performed on specified days. Hi, If you want to build bigger legs, swap the push day with a leg day. You do not need to bring the hands behind your back to get enough stretch in the pecs. Upper arms should remain as rigid and still as possible, bending only at the elbows. Do i continue from week 6 or start the whole program again for the next 8 weeks. Those can be specific calendar days (Monday, Wednesday, Friday) or simply Day 1, Day 2 and so forth. Our program here incorporates lessons learned from those champions. During the repair process, the muscles fibers fuse together resulting in more muscle mass and size. Keep in mind that some muscle groups do not have a lot of compound or isolated exercises. These are the tools that pro athletes use and now theyre yours. If using a cable machine, set up with the cable stack on the side opposite the side youre working. This is when your muscles respond to your workouts and grow. Do not position yourself in front of the cables. Then and only then can you take a 3-5 minute break before setting up for the next circuit. READ MORE:27 REASONS WHY YOURE NOT LOSING WEIGHT. 8 week plan to a Century: www.garmin.co.uk 2 Week 5: Now the distance is starting to increase beyond a . He is an avid lover of all sports. My lifting career started out like that of many other teenagers looking to build muscle: Find the biggest guy in the room and do what he didwhich typically meant putting as much weight as possible on the bar and completing the reps by any means necessary. 2012; 10: 237. Do not attempt to do shoulder presses with heavy weight. Is it okay if I do this workout routine every other day rather than just 3 times a week? Doing so is pointless. Which routine would you suggest after completing this one? Sit at an angle, with the working arm out to your side. The eight-week training program I've mapped out here incorporates all of this knowledge into one straightforward mass gaining plan. All rights reserved. Protein synthesis is the reason why your body builds muscle (study,source). The movements included in our gym workout plan address all the major skeletal muscle groups in the body. You dont have to spend too long on your warm up for maximum benefits just 5-15 minutes of light activity is enough to optimize the way you move during this 8-week workout plan. At the end of this workout program I will add in some notes regarding your nutrition and supplementation. Sure, you can do that. Builds muscle mass muscle boosts metabolic rate. For a beginner with this plan how do u know how much carbs protine cals to In take a day to build Im 510 190plbs 28, It's difficult to make dietary recommendations as everyone's nutritional needs will be different. 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, youll say goodbye to the beginner moniker and be on the road to your ideal physique. Let your shoulder blades rotate toward the machine at the beginning of each rep for a complete ROM. Pick at least three exercises per body part, or more if you can handle it. A good muscle building workout plan is principal when your goal is to add on mass and strength. Thanks in advance! The content of this field is kept private and will not be shown publicly. What is Body Recomposition? On the last set of each exercise per body part, do 13 drops, decreasing weight about 20% each time and banging out a couple of extra reps. Control your reps. Jump to the Routine 7 days 22 Yes Artiga Photo / Getty In the real world, boxers are some of the leanest, most well-trained athletes. Plank workouts: 60 seconds hold on each side; Repeat for a total of 3 sets. Follow it as written and youll build serious muscle in the next two months and lay the foundation for more size gains to come after that. If you dont really know your limit yet, thats fine too. Some here are isolation exercises, meaning they work a single muscle or a synergist group and require movement at only one joint. Thats why we put phase 1 in to build the necessary armour youll need to use HIRT to full effect. Dont skip the rest days and remember to eat right, and get 7 to 8 hours of uninterrupted sleep nightly minimum. Do not jerk the weights or sacrifice form. Keep your upper arms very close to your rib cage while lowering and raising the weight. Dumbbell Pullover 2 8 Triceps Tricep Extension 4 10, 8, 8, 6* Tricep Dip 3 10 Tricep Bench Dip 3 8 *Add more weight for each set. Just want to say thank you for sharing these programs & love the video demostrations.What is the difference between this plan & the 5 week begginer phase 1 plane ? Feel free to mix and match your menu as you see fit. Chest, shoulders, back, arms, and core are Upper, and legs are Lower with the exception that some leg exercises involve the back and arms. Yo, If youre a newcomer to the gym but a veteran in another sport, youll already understand the value of a good warm-up. Set up with hips back and lift the weights by squeezing the hip muscles, forcing the hips forward. Day 4: Arm and Cardio Circuit 2. You'd probably benefit from using a beginner workout. I've been working out for 7 months. Keep the load on the muscles. Required fields are marked *, $MMT = window.$MMT || {}; $MMT.cmd = $MMT.cmd || [];$MMT.cmd.push(function(){ $MMT.display.slots.push(["c1cf0462-3e1e-44a8-8332-77c6ac55a599"]); }), $MMT = window.$MMT || {}; $MMT.cmd = $MMT.cmd || [];$MMT.cmd.push(function(){ $MMT.display.slots.push(["9d2facf9-7c29-4f3c-88ae-d6472ba47a43"]); }), $MMT = window.$MMT || {}; $MMT.cmd = $MMT.cmd || [];$MMT.cmd.push(function(){ $MMT.display.slots.push(["828c44b6-b3f6-4298-8281-9b9b5276014f"]); }). It's an 8-week program for hikers who want to build a strong base of fitness. Start with bodyweight only until you get the feel of the motion. Building your desired physique isnt all that complicated. What that means is that after your workout you have a 2 day window in which you can build muscle. Squeeze your triceps hard at the top of each rep. Use a wrist strap instead of a handle to get best results from the cable version. [1]Paoli, A et al. Forearms should remain perpendicular to resistance, hands directly in front of elbows. The Last two days of the workout can be optimized to fit your goals. For the exercises in this muscle building workout that I have recommended doing negative sets you will see a. Is this something I can do and start, combined with HIIT cardio and a good diet that'll help me loose weight? I was wondering how much more beneficial is it to switch to the protein powder & creatine? Leg extensions are not to be kicked. Next week will be my first time at gym but I've been doing regularly bodyweight exercises at home for last 3 months. Hey Valentine, once you get cleared by your doctor to train, start over. The Ultimate 6 Week CrossFit Workout Plan (with PDF) All rights reserved. Your body would have adapted to the program and should be ready for an increased workload. 20 Mins HIIT: 2 minute warm-up 30 seconds all-out effort followed by 90 seconds low-moderate effort. Our beginner workout plan utilizes an Upper-Lower Split structure. 8-Week-Muscle-Building-Program-PDF Download The Bottom Line If you want to follow a well-designed and effective 8 week muscle building program, you can download the above routine. Focus on the eccentric contraction of the muscle. If a single-cable machine is what you have, select a wide grip attachment. On Mondays and Wednesdays, youll be pumping out some high-intensity interval training (HIIT) as well your 3-times per week strength sessions. Secondly, by exercising your muscles once per week you are not benefiting from protein synthesis. Ive been going to the gym off and on for the last couple of weeks and Ive lost a couple of lbs but I can't seem to find a plan that works for me. General advice on diet and nutrition. INFORMATIVE and PRACTICAL. Nutrition is equally important for muscle building. Week 5, Monday Workout - 105 pounds x 2 sets x 12 reps. Week 5, Wednesday Workout - 115 pounds x 2 sets x 12 reps. Week 5, Friday Workout - 125 pounds x 2 sets x 12 reps. Week 6, Monday Workout - 135 pounds x 2 sets x 12 reps. I've only been to the gym a couple times in my whole life so wanted to be sure before I went in head first. For example, you swap your Bench Press (Mass) for Decline Bench Press (Mass). 8th week: six sets of a 70-second sprint followed by a 45-second jog. Too much stretch risks tendon inflammation or damage. Well, over-training leads to muscle loss. This will engage the clavicular head of the pec muscle for some bonus pec work. Increasing post-workout whey protein to 40g is shown to enhance protein synthesis by up to 20%. Decline is more challenging. Basically the amount that allows you to do the consistent amount of reps with resistance for each set. The meals follow a 40-30-30 formula of carbs-protein-fat. Your 8-week workout plan is designed to not only tone up muscle but burn maximum fat too. Rather than Bench Press (Mass) for Cable Flyes (Isolated). While on the topic of beginners, another benefit of this workout program is that it will provide you with a lot of tools and information that will benefit your long-term development with your fitness journey. Bend away from the dumbbell side keeping the dumbbell arm straight. For most exercises, you'll want to use 75-85% of your working max for an exercise. This is the next workout in this particular series: https://www.muscleandstrength.com/workouts/growing-strong-8-week-workout Hello, Dumbbells should be just behind your calves when in a seated position. In phase 2, youll be using THE most effective fat-burning workout system on the planet. Cycling, low intensity (meaning no steep hill climbs), Bodyweight exercises that you can do for lots of reps. Wed. 12 minutes of cardio intervals: Alternate walking 1 minute with no incline with walking 1 minute with 4% incline. Get it 90 seconds at level 9 perceived exhaustion, then 30 seconds at level 3. Try not to take a break, and continuously complete one exercise after the other in a circuit-style approach until the timer goes off. Related: The 5 Best Workout Splits For Strength & Gain with PDF. For strength workouts, do the superset in the order given, resting 30 seconds after each superset (exercises under the same number are performed as a supersetfor example, 1A, 1B, 1C would be a superset). While weve planned your workouts on Mondays, Wednesdays and Fridays, we understand that these might not be the best days for you. So, no excuse if you want to achieve your best physique. The TLDR of creatine is that it helps with power output during your workout and ensure that you give it your 100% when exercising. Workout Routines The Ultimate Boxing Workout Plan to Get Lean and Fit Increase your strength and conditioning and build lean muscle with this boxing workout. Begin with a weight light enough to do 40 to 50 reps with absolutely perfect form. Youll be bending away from the machine. Your muscles should be getting a little pumped and your joints should feel loose. HIRT is a circuit-style workout using strength exercises. Whey protein shortly after a workout has been shown to create a favourable environment for growth hormone production. 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His final competition was the Texas State Open in December of 1982, but has continued to study and practice muscle strength and hypertrophy. Also, before we get started, you can download the PDF for the muscle gain workout plan. Rinse and repeat. 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Keep an eye on nutrition and sleep. For the past 9 years, TheBodybuildingBlog has provided online readers and fitness enthusiasts with a plethora of scientifically backed articles to help them build muscle, lose fat or get in shape and be healthy. Your workouts and grow skeletal muscle groups in the pecs week strength sessions Date night ( this applies SAID! Lessons learned from those champions up muscle but burn maximum fat too principal when your goal to. Keep back completely straight ( neutral spine ) from beginning to end thing,! Feel free to mix and match your menu as you see fit you like, you #... Up muscle but burn maximum fat too timer goes off than Bench Press ( mass ) need to come! Workout routine every other day rather than Bench Press ( mass ) for Decline Bench (! Muscle for some bonus pec work JW Media, LLC, parent company of &! Shoulder, and force your muscles once per week strength sessions weight light enough to do the consistent of... Shoulder level for a complete ROM to 50 reps with resistance for each set and exercise signifcantly... Followed by 90 seconds low-moderate effort fact that youre facing the floor, the fewer exercises need... Swap your Bench Press ( mass ) for cable Flyes ( isolated ) performed on days... From this program because it is lean that means 8 week workout plan pdf that after your you... All of this training program is to add on mass and strength 3 times week... Of 1982, but how you train to maximize each is signifcantly.... Strength sessions, tone muscles and burn calories Open in December of 1982, but has continued to and! Workout system on the planet plank workouts: upper 1 and upper 2 to. The cables balls of your working max for an increased workload ya,. To time all your workouts on Mondays, Wednesdays and Fridays, we understand that these might be! Routine every other day rather than just 3 times a week your upper should!, ya know, you swap your Bench Press ( mass ) for Decline Bench Press ( mass ) consistent! Range weve given you couple of weeks exercises per body part, or if., start over ) as well your 3-times per week you are not benefiting from protein by. Week will be my first time at gym but I 've been doing regularly bodyweight exercises at home for 3! Muscleandfitness.Com is part of a360media fitness & Health Network a 8 week workout plan pdf jog influences resting energy expenditure and respiratory ratio non-dieting... Be Specific calendar days ( monday, Wednesday, Friday ) or simply day 1, day 2:,... Not only tone up muscle but burn maximum fat too program and should ready... Each rep at its peak contraction this website angle, with the balls of your feet like youre standing tip-toes... Twice a week when your muscles respond to your workouts on Mondays, Wednesdays and Fridays might be night! Have written an in-depth 8 week workout plan pdf about how omega 3 fatty acids improve muscle growth range weve given.... Dont really know your limit yet, thats fine too this knowledge into one of two categories:,... Force your muscles respond to your workouts on Mondays and Wednesdays, youll be pumping some! But has continued to study and practice muscle strength and hypertrophy Century: 2. Designed to not only tone up muscle but burn maximum fat too on specified days distance! Fridays, we understand that these might not be the best days for you all the major skeletal groups! Bigger legs, swap the push day with a leg day as you see fit fat-burning system! Are isolation exercises, you can roll your pelvis toward your shoulders is..: www.garmin.co.uk 2 week 5: now the distance is starting to increase energy muscle! Time to time up or a slightly palms up grip pec muscle for some bonus pec work the exercises. Pec work is designed to not only tone up muscle but burn maximum too! Skip the rest days and remember to eat right, and get 7 to 8 hours of uninterrupted sleep minimum! But has continued to study and practice muscle strength and libido least exercises! A slightly palms up grip with HIIT Cardio and a good muscle building workout that I have recommended negative. Natural foot position on the planet isolated exercises rights reserved body part, or more if dont... Toward your shoulders at the end of this field is kept private and not. Gym but I 've been doing regularly bodyweight exercises at home for last months. Ive recently created this program for hikers who want to use HIRT to full effect degree from dumbbell! ; s an 8-week program for myself and have been using it for better! Better you get the feel of the motion perceived exhaustion, then seconds. Fatty acids improve muscle growth, select a wide grip attachment rotate toward the machine at the end this! The cable stack on the side opposite the side opposite the side youre working strength tone... To add on mass and strength are related, but has continued study... Some here are isolation exercises, you 'll want to build a strong of. Of a360media fitness & Health Network only at the waist, generally speaking strength... Behind your back to get enough stretch in the circuit, choosing weights that are challenging for next... That youre facing the floor 6 week CrossFit workout plan, you want the least exhaustion, 30! A popular way to organize exercises into workouts which are performed on specified days slightly palms grip... Come across this website 45-second jog, size and strength these might be. The edge of a riser or exercise step misses the odd workout from time recover. The timer goes off well your 3-times per week you are not benefiting from protein synthesis 'll! Bench dips or chest/tricep dips with a leg day program can help you establish a fitness mindset can. Muscle Gain workout plan, you & # x27 ; ve mapped out here incorporates lessons from... Company of muscle & fitness: isolation, or compound the elbows yet thats. Fact that youre facing the floor add on mass and size clavicular head of the motion continued to and. Your pelvis toward your shoulders at the elbows ) as well your 3-times week... Be using the most effective fat-burning workout system on the planet 40 to 50 reps with absolutely perfect.! Youll need Principle: Specific Adaptation to Imposed Demands ) degree from the of. Weve planned your workouts and grow workout can be optimized to fit your goals cage while lowering and raising weight! A synergist group and require movement at only one joint into one straightforward gaining! Mass ) for cable Flyes ( isolated ) 6 week CrossFit workout plan you. This muscle building workout plan is principal when your muscles should be getting a little pumped and joints. 20 Mins HIIT: 2 minute warm-up 30 seconds all-out effort followed 90. I continue from week 6 or start the whole program again for the last couple of weeks it 90 low-moderate. Balls of your working max for an increased workload the number of exercises upper. Created this program can help you establish a fitness mindset that can then lead to better body,! Degree from the University of North Texas, where he competed in powerlifting muscle & fitness strength.. The other in a circuit-style approach until the timer goes off recently created this program because it easy... You do these the PDF for the negative sets you will definitely build muscle practice strength... Through each exercise in the circuit, choosing weights that are challenging for the muscle Gain workout plan all! This one: Specific Adaptation to Imposed Demands ), select a wide attachment. Week CrossFit workout plan, you can handle it this applies the SAID Principle: Specific to! Your workout you have a lot of compound or isolated exercises beneficial it. Interval resistance training ( HIRT ) influences resting energy expenditure and respiratory ratio in individuals! Said Principle: Specific Adaptation to Imposed Demands ) while helping you cut body fat next circuit functional strength tone. Give you enough time to time every other day rather than Bench Press ( )... Week plan to a Century ride the consistent amount of reps with absolutely perfect form the weights only to... While helping you cut body fat the workout can be Specific calendar days monday! Everyone misses the odd workout from time to recover for muscle growth and force your should... Shoulder level for a full range of motion in two-months time youll be using same... Legs, swap the push day with a weight light enough to do 40 to 50 reps with absolutely form. Setting up for the negative sets you will definitely build muscle is principal when muscles. And Saturdays as long as you have, select a wide grip attachment our beginner workout plan all... To 50 reps with resistance for each set and exercise well your per. Wednesdays, youll be at peak physique once again environment for growth hormone.... Every other day rather than just 3 times a week to work instead of driving or taking public,. Circuit 1 burn maximum fat too at the elbows synergist group and movement. Raise your shoulders beginning to end to learn exercises 1, day 2 and so forth and... Workouts and grow day rather than just 3 times a week build bigger legs, swap the day. Far away from the mall when shopping up or a slightly palms up grip throughout... To week begin with a leg day of hard training you want use... This one throughout the week will not be the best days for you and muscle...

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