8 Week Novice Quick Start Workout Plan
Workout Summary
- Build Muscle
- Full Body
- Beginner
- 3
- Barbell, Bodyweight, Cables, Dumbbells, Machines
- Male
Workout Description
Quick Jump to the Workouts:
If you never really lifted seriously a day in your life, then start here. This is a novice quick start guide that will move you from day 1 to day 60, providing you with specific advice and workouts. A novice is a "rank beginner". Novice lifters are unfamiliar with the basic muscle building exercises and will not know their way around a weight room very well.
Getting Started - The Fundamentals
As a novice the first thing you need to understand is this: muscle building is not a sprint. Do not rush into things, trying to force growth by adding volume, or by switching to some complex workout system. Right now you need one thing: to get strong on the basic, compound exercises. When you learn a new sport you must master the fundamentals. Weight training is no different. You must take time to study and practice proper form on the major exercises.
Understand that no one ever masters exercise form. Adding weight to the bar will always make keeping proper form more challenging. The point in all this is simple - never stop trying to improve your exercise form. This will minimize injuries and help you reach your goals more quickly.
Before You Try to Get Stronger and Build Muscle
We have stressed the importance of learning good exercise form, but there are 2 more things that are requirements before you start tearing it up in the gym:
- Improved Conditioning
- Muscle Stability
Conditioning. Improving your conditioning simply means getting used to the basic demands of a specific type of exercise. Instead of hitting the gym today "guns blazing", trying to destroy your muscles, it's best to take the next two months and build up your conditioning, or ability to handle hard workouts. This is not something you will have to worry about. This article presents you with specific workouts designed to walk you step by step through the conditioning process. So, simply follow the listed workouts below and you're all set.
Stability. The first time you bench press or squat you're going to notice something funny - you feel shaky and unbalanced. There are several reasons for this:
- You are weak and out of shape.
- Your small muscles, or stabilizer muscles, are also very weak.
- When you haven't lifted weights you are only capable of activating a certain amount of muscle fibers.
Point 3 here is key. You need a period of time to allow for neuromuscular adaptation. Your central nervous system, or CNS, is like your hard wiring. When you lift weights it sends signals from the brain to a muscle, telling it to activate. When you first start lifting your body will not be maximally efficient at calling into play as many muscle fibers as possible. Why? For the same reason you don't get 20 inch arms after your first bicep workout. The human body requires a consistent and taxing outside force for it to have a reason to make substantial adaptations. The point in all this is:
Don't rush into trying to add weight to the bar before you understand the basics of form, build up your conditioning, and allow for a period of neuromuscular adaptation.
Now, on to the workouts...
Novice Workout, Weeks 1-2
For the first 2 weeks you will be lifting twice a week. No more and no less. If you can't make it to the gym for these workouts, you might want to look in the mirror and ask yourself if muscle building is something you really want. Do not miss workouts. If you want to be successful find a way to get it done. These are going to be "play workouts". Your goals during the first 2 weeks are:
- Find an appropriate amount of weight to use for each exercise.
- Practice form without the burden of heavy weight.
- Develop the routine of going to the gym and following a plan.
- Build up a small amount of conditioning.
Weight. Take time with each exercise and find a weight you would consider light. This amount of weight should not feel challenging, and you should be able to complete each set without feeling like the last few reps are impossible.
Form. Get the feel for each exercise, trying to make it as natural and comfortable as possible. If anything feels too awkward or even slightly painful, do some research to see if you're performing the exercise incorrectly.
Habit. Don't worry about moving mountains. Get to the gym on time, do the work and don't pressure yourself to be superhuman. Dedication is half the battle. Take pride in being consistent.
Conditioning. These workouts will start slow and build. Don't feel like they are ineffective or a waste of time. They are a necessary part of the process. You will be going hardcore soon enough. Remain patient.
Workout Schedule, Weeks 1-2
- Monday - Workout
- Tuesday - Rest
- Wednesday - Rest
- Thursday - Workout
- Friday - Rest
- Saturday - Rest
- Sunday - Rest
Exercise List, Weeks 1-2
Perform the follow exercises in the order listed. Make sure to use a non-taxing weight. If you go too heavy for a set, back off the weight and try another set. Practice your form and take your time.
| Weeks 1-2 | ||
|---|---|---|
| Full Body | ||
| Exercise | Sets | Reps |
| Squat | 2 | 12 |
| Bench Press | 2 | 12 |
| Deadlift | 2 | 12 |
| Military Press | 2 | 12 |
| Barbell Row | 2 | 12 |
| Cable Tricep Extension | 2 | 12 |
| Lat Pull Down To Chest | 2 | 12 |
| Barbell Curl | 2 | 12 |
| Seated Calf Raise | 2 | 12 |
| Sit Ups | 2 | 12 |
Cable tricep extensions and lat pulldowns might look out of place in this structure. They will be used during the first 4 weeks to build up some basic arm conditioning. During Weeks 5-8 you will be attempting dips and pullups.
Novice Workout, Weeks 3-4
During weeks 3 and 4 you will be increasing your training frequency to 3 times per week. Workouts will remain the same. Continue to use an appropriate, moderately-light weight; not challenging to the point where you are struggling to complete a set. Remain patient. You will begin to add weight during weeks 5-8.
Workout Schedule Week 3-4
- Monday – Workout
- Tuesday – Rest
- Wednesday – Workout
- Thursday – Rest
- Friday – Workout
- Saturday – Rest
- Sunday – Rest
Exercise List, Weeks 3-4
Perform the follow exercises in the order listed. Continue to practice your form. Take time each week to study videos and articles that address good form, especially for the squat, bench press and deadlift.
| Weeks 3-4 | ||
|---|---|---|
| Full Body | ||
| Exercise | Sets | Reps |
| Squat | 2 | 12 |
| Bench Press | 2 | 12 |
| Deadlift | 2 | 12 |
| Military Press | 2 | 12 |
| Barbell Row | 2 | 12 |
| Cable Tricep Extension | 2 | 12 |
| Lat Pull Down To Chest | 2 | 12 |
| Barbell Curl | 2 | 12 |
| Seated Calf Raise | 2 | 12 |
| Sit Ups | 2 | 12 |
Novice Workout, Weeks 5-8
During weeks 5 through 8 you are going to slowly add weight to each exercise until you feel like you could barely complete a set. When you do reach this point, continue to use this weight through the end of week 8. The point isn't to train to failure, but rather to learn about what you can handle for each movement for the given set and rep scheme. You will be learning more about your body and capabilities.
Squats and Deadlifts. For squats and deadlifts add 10 pounds each workout and perform the stated number of sets and reps. When the second set becomes challenging to complete, you have found your current limit weight. Use this weight for the given exercise until the end of week 8.
Other Exercises. For the other exercises, add 5 pounds each workout and perform the stated number of sets and reps. When the second set becomes challenging to complete, you have found your current limit weight. Use this weight for the given exercise until the end of week 8.
Examples. The following are examples of finding your limit weight for squat and barbell curls.
Squat Example For the previous 4 weeks you have been using 95 pounds for squats. This has felt hard, but not exceptionally challenging. You are currently working out 3 days a week, and will add 10 pounds to the squat each training day until you feel you've reached your limit weight. This will be a 30 pound addition per week, or up to a 120 pound addition by the end of week 8.
- 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
- Week 6, Wednesday Workout - 145 pounds x 2 sets x 12 reps
- Week 6, Friday Workout - 155 pounds x 2 sets x 12 reps
- Week 7, Monday Workout - 165 pounds x 2 sets x 12 reps
During week 7 you find that you are barely able to complete the second set of 12 reps. This means you have reached your limit weight for squats. Continue to use 165 pounds through the end of week 8.
Barbell Curl Example For the previous 4 weeks you have been using 45 pounds for barbell curls. This has felt hard, but not exceptionally challenging. You are currently working out 3 days a week, and will add 5 pounds to the squat each training day until you feel you've reached your limit weight. This will be a 15 pound addition per week, or up to a 60 pound addition by the end of week 8.
- Week 5, Monday Workout - 50 pounds x 2 sets x 12 reps
- Week 5, Wednesday Workout - 55 pounds x 2 sets x 12 reps
- Week 5, Friday Workout - 60 pounds x 2 sets x 12 reps
After your third workout of week 5 you find that you are barely able to complete the second set of 12 reps. This means you have reached your limit weight for barbell curls. Continue to use 60 pounds through the end of week 8.
Workout Schedule, Weeks 5-8
- Monday – Workout
- Tuesday – Rest
- Wednesday – Workout
- Thursday – Rest
- Friday – Workout
- Saturday – Rest
- Sunday – Rest
Exercise List, Weeks 5-8
Perform the follow exercises in the order listed. Dips and pull ups are 2 new additions. If you can't perform any dips or pullups, continue to use cable tricep extensions and lat pull downs. If you can only perform a few dips or pull ups, see the note below.
| Weeks 5-8 | ||
|---|---|---|
| Full Body | ||
| Exercise | Sets | Reps |
| Squat | 2 | 12 |
| Bench Press | 2 | 12 |
| Deadlift | 2 | 12 |
| Military Press | 2 | 12 |
| Barbell Row | 2 | 12 |
| Dips | 2 | 12 |
| Pull Ups | 2 | 12 |
| Barbell Curl | 2 | 12 |
| Seated Calf Raise | 2 | 12 |
| Sit Ups | 2 | 12 |
Note on Dips and Pullups
If you are only able to do several dips and/or pullups, continue to use the exercise. Attempt to do as many as possible for both sets, limiting your max reps to 12 per set.
Notes on Weeks 5-8
At some point during these 4 weeks your workouts will start to feel very challenging. You will start to experience muscle soreness, and may not feel like working out. Continue to train, even if you are fatigue or sore. This is part of the conditioning process. Make sure you are eating plenty of food, drinking plenty of water and sleeping as much as possible. For more information on muscle building nutrition, please check out some of the sample eating plans on Muscle & Strength.
What's Next?
After week 8 do the following:
- Rest. Take a week completely off from training, rest and relax.
- Pick a Workout. Pick a new beginner workout from Muscle & Strength and make sure you understand how and when to add weight.
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