8 Week Novice Weight Training Plan

If you are new to lifting then this training plan is for you. 

As a novice you are unfamiliar with the benefits of certain gym equipment and have a low to basic undertanding of muscle building exercises.

We have included easy to follow instructions that will take you from a novice to beginner/intermediate as quikcly as possible.

Workout Summary

  • Men & Women
  • Full Body
  • Session Duration: 45-60mins
  • Frequency: 3x per week
  • 8 Weeks Total
  • Fat Loss
  • Muscle Growth
  • Muscle Strength
  • Muscle Endurance

Equipment Required

  • Barbell
  • Cables
  • Dumbbells
  • Resistance Machines

Training Schedule Format

1 day on / 1 day off
Example:

  • MON - Workout
  • TUE - Rest
  • WED - Workout
  • THU - Rest
  • FRI - Workout
  • SAT - Cardio - 60mins
  • SUN - Rest

Recommended Supplement Stack

Supplementation is not compulsory to see results with our programs and plans. However, we recommend them for those who continue to struggle to get an adequate amount of nutrients from their nutrition.

  • Whey or Vegan Protein Isolate
  • Multi-Vitamins
  • Omega 3

Week 1 & 2

The first two weeks of this program is designed to build your muscular endurance, and is an opportunity for you to practice improving on your form and mobility.

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 2

Reps: 15

Rest: 45-60 seconds

Exercises

  • Barbell Squat
  • Flat Barbell Bench Press
  • Barbell Deadlift
  • Dumbbell Shoulder Press
  • Lat Pull Down
  • Cable Triceps Extensions
  • Dumbbell Bicep Curls
  • Standing Calf Raises
  • Sit Ups
  • Lying Leg Raises

Week 3-5

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 3

Reps: 12

Rest: 60 seconds

Exercises

  • Barbell Squat
  • Flat Barbell Bench Press
  • Barbell Deadlift
  • Dumbbell Shoulder Press
  • Lat Pull Down
  • Cable Triceps Extensions
  • Dumbbell Bicep Curls
  • Standing Calf Raises
  • Sit Ups
  • Lying Leg Raises

Week 6-8

In weeks 6-8 of this program the number of reps you complete per set will decrease to 10 as you are expected to further increase your weight load. This will promote muscle growth more aggressively than the earlier weeks in the program.

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 3

Reps: 10

Rest: 60 seconds

Exercises

  • Barbell Squat
  • Flat Barbell Bench Press
  • Barbell Deadlift
  • Dumbbell Shoulder Press
  • Lat Pull Down
  • Cable Triceps Extensions
  • Dumbbell Bicep Curls
  • Standing Calf Raises
  • Sit Ups
  • Lying Leg Raises

Are You TAGGING Your Gains on SOCIAL MEDIA??

Putting your goals and progress out to the world is one way to keep you motivated and consistent. We are here to help and love shouting out your progress, tips and comments to our IG Community.

Tag @MrandMrsMuscle and Hashtag #MrandMrsMuscle in your story or feed posts to feature!