For Beginners trying to lose weight and put on muscle Make sure to eat in a caloric deficit, 500-1000 calories less than maintenance to lose 1-2 lbs a week, if you push every set to or very close to failure majority of weight loss will be fat. How you look after the program will be based off your diet, effort, consistency, and starting point, although a I can’t guarantee abs or a great physique I can guarantee that if you are new to the gym or working out you will look 2-3x better after this, and don’t stop after the 8 weeks either redo the program or start another.