A beginner's guide to lifting weights: a complete workout plan fitness experts answer all of your questions on weight lifting benefits and more. by stefani sassos, m.s., r.d.n., c.d.n., nasm cpt. We’ve segmented the plan into two four week sections: weeks 1 through 4: 2 on, 1 off, 2 on, 2 off (4 day split). repeat. weeks 5 through 8: 3 on, 1 off, 3 on (6 day split). repeat. we are strong advocates for focusing first on learning proper exercise form before worrying about the amount you’re lifting.
These exercises are a full body workout routine that’ll engage all your muscles each workout. we recommend you do this workout 3x a week and target all your muscle groups each workout. after 4 weeks, you can increase the volume you do—more reps, sets, and exercises—and move to 4 workouts per week. in addition, you can start incorporating. During your next workout, do three sets of 11 reps. then, do three sets of 12 reps and then 13 reps. after four weeks of upping the rep count, add five pounds to the barbell and then start all. In the third week of the program we step it up to a three day training split: train all “pushing” bodyparts (chest, shoulders, triceps) on day 1; hit the “pulling” bodyparts (back, biceps) and abs on day 2; and work your lower body (quads, glutes, hamstrings, calves) on day 3. as in week 2, you train each bodypart twice a week, so you. 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.
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