8-Week Beginner Strength Training Plan

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Introduction

Starting a strength training program as a beginner can be overwhelming, but having a structured plan makes all the difference. This 8-week program is specifically designed for beginners looking to build strength and muscle mass through a combination of dumbbell, barbell, and machine exercises. With progressive overload built into the routine, you’ll steadily improve your strength and hypertrophy while building a solid foundation for future training. Whether your goal is muscle growth, enhanced strength, or improved overall fitness, this plan offers a comprehensive approach to help you achieve your desired result

Beginner Strength Training Program (8-Weeks)

Program Overview

  • Duration: 8 weeks
  • Frequency: Weeks 1-4: 3 sessions per week; Weeks 5-8: 4 sessions per week
  • Equipment: Dumbbells, barbells, machines
  • Focus: Building strength and muscle hypertrophy across all major muscle groups
  • Progression: Gradually increase volume and intensity over time

Weeks 1-4: Three Sessions Per Week (Full-Body Workouts)

1. Workout A

  1. Barbell Squat – 3 sets of 8-10 reps
  2. Dumbbell Bench Press – 3 sets of 8-10 reps
  3. Seated Row (Machine) – 3 sets of 10-12 reps
  4. Dumbbell Shoulder Press – 3 sets of 10-12 reps
  5. Forearm Plank – 3 sets of 30-45 seconds

2. Workout B

  1. Deadlift (Barbell) – 3 sets of 8-10 reps
  2. Incline Dumbbell Press – 3 sets of 8-10 reps
  3. Lat Pulldown (Machine) – 3 sets of 10-12 reps
  4. Dumbbell Bicep Curl – 3 sets of 12-15 reps
  5. Dumbbell Tricep Extension – 3 sets of 12-15 reps

3. Workout C

  1. Leg Press (Machine) – 3 sets of 10-12 reps
  2. Dumbbell Lunges – 3 sets of 10 reps (each leg)
  3. Cable Row (Machine) – 3 sets of 10-12 reps
  4. Dumbbell Lateral Raise – 3 sets of 12-15 reps
  5. Hanging Leg Raise – 3 sets of 10-12 reps

Weeks 5-8: Four Sessions Per Week (Upper/Lower Split)

Upper Body

  1. Barbell Bench Press – 4 sets of 8-10 reps
  2. Seated Row (Machine) – 4 sets of 10-12 reps
  3. Dumbbell Shoulder Press – 4 sets of 10-12 reps
  4. Dumbbell Bicep Curl – 3 sets of 12-15 reps
  5. Dumbbell Tricep Extension – 3 sets of 12-15 reps

Lower Body

  1. Barbell Squat – 4 sets of 8-10 reps
  2. Deadlift (Barbell) – 4 sets of 8-10 reps
  3. Leg Press (Machine) – 3 sets of 10-12 reps
  4. Dumbbell Lunges – 3 sets of 10 reps (each leg)
  5. Straight Arm Plank – 3 sets of 60-75 seconds

Upper Body

  1. Incline Dumbbell Press – 4 sets of 8-10 reps
  2. Lat Pulldown (Machine) – 4 sets of 10-12 reps
  3. Dumbbell Lateral Raise – 3 sets of 12-15 reps
  4. Dumbbell Bicep Curl – 3 sets of 12-15 reps
  5. Dumbbell Tricep Extension – 3 sets of 12-15 reps

Lower Body

  1. Deadlift (Barbell) – 4 sets of 8-10 reps
  2. Barbell Squat – 4 sets of 8-10 reps
  3. Leg Press (Machine) – 3 sets of 10-12 reps
  4. Dumbbell Lunges – 3 sets of 10 reps (each leg)
  5. Hanging Leg Raise – 3 sets of 10-12 reps

Progressive Overload Tips

  • Gradually increase weight, reps., or sets as strength improves. Use 12 reps. as a guage, once you can perform more than 12 repetitions, increase weight accordingly.
  • Maintain proper form to reduce the risk of injury.
  • Rest periods: 60-90 seconds for hypertrophy, 2-3 minutes for strength-focused exercises.

Conclusion

This 8-week strength training program is structured to build muscle and strength using scientifically-supported principles. Beginners will benefit from progressive overload and consistent training. Incorporating a combination of dumbbell, barbell, and machine exercises ensures comprehensive muscle engagement and effective results.

Jefit: Discipline Drives Greatness in the Gym

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Michael Wood, CSCS
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