Embark on your fitness journey with this comprehensive 8-week program designed specifically for beginners. With 32 sessions spread across 8 weeks, you’ll build strength and confidence through a variety of essential exercises, including barbell squats, deadlifts, and bench presses. Each workout targets major muscle groups, ensuring balanced development while enhancing your overall fitness. This program is perfect for those new to lifting, providing clear guidance and progressive intensity to help you achieve your goals safely and effectively. Get ready to transform your body and elevate your fitness level!

Beginners

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Lying Leg Curl

Hip Abductor (Machine)

Abs Crunch (Bodyweight)

Bench Press (Barbell)

Lat Pulldown

Military Press (Barbell)

Chest Supported Row (Machine)

Chest Fly (Cable)

Bicep Curl (Dumbbell)

Single Arm Tricep Extension (Cable)

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Standing Calf Raise

Plank

Incline Bench Press (Dumbbell)

Dip (Assisted)

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Hammer Curl (Dumbbell)

Goblet Squat

Leg Press

Bicycle Crunch

Lat Pulldown (Single Arm)

Seated Shoulder Press (Dumbbell)

Dumbbell Row

Bicep Curl (EZ Bar)

Leg Curl

Hanging Leg Raise

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Lateral Raise (Cable)

Reverse Pec Deck

Bicep Curl (Cable)

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