This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.
This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
Recommended: Need help building muscle? Get help from a 44+ yr veteran… Contact Us Here.
Monday – Chest and Triceps
Exercise
Sets
Reps
Barbell Bench Press
4
10, 8, 8, 6
Incline Bench Press
3
8, 8, 6
Decline Bench Press
3
8, 8, 6
Dumbbell Flys
2
10
Dumbbell Pullover
2
8
Tricep Extension
4
10, 8, 8, 6 adding weight
Tricep Dip
3
10
Tricep Bench Dip
3
8
Tuesday – Back and Biceps
Exercise
Sets
Reps
Deadlift
5
10, 8, 8, 6, 4
Chin Up
2
8
One Arm Dumbbell Row
3
8
Seated Row
2
8
Close Grip Lat Pull Down
3
10, 10, 8
Standing Barbell Curl
3
8, 8, 6
Close Grip Preacher Curl
3
8, 8, 6
Incline Dumbbell Curl
2
12-14
Concentration Curl
2
10
Wednesday – Rest Day/Cardio
Thursday – Shoulders and Forearms
Exercise
Sets
Reps
Machine Shoulder Press
3
10
Dumbbell Reverse Fly
3
8-10
Military Press
4
10
Dumbbell Lateral Raise
2
10
Dumbbell Shrugs
2
10
Upright Row
2
10
Standing Wrist Curl
4
10
Barbell Wrist Curl
4
10
Note: Dumbbell shrugs and upright row can be supersetted.
Well, you’ve asked for it and today I’m bringing you our dumbbell only workout.
The following workout, for those who only have access to a set of dumbbells, is a 5 day per week program.
It can be performed by those who work out at home in their home gym, travel frequently and need a go-to program they can do at a hotel gym, or anyone really who prefers to use dumbbells over other implements at the gym.
After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment.
The program calls for you to work out 5 days per week. What days you decide to work out on are completely up to you. Just ensure that you incorporate 2 rest/active recovery days into your weekly schedule.
The goal of the program is to help you build muscle. Of course, if you’d rather use it to help aid in fat loss, that is completely fine too. Just be sure to adjust your caloric intake accordingly.
Keep rest periods right around the 45 second mark for this workout program.
Day 1: Chest, Shoulders, & Triceps Dumbbell Workout
Exercise
Sets
Reps
Dumbbell Bench Press
5
8-10
Incline Dumbbell Bench Press
4
8-10
Dumbbell Floor Press
3
8-12
Standing Dumbbell Press
4
8-10
Dumbbell Lateral Raise
3
8-12
Dumbbell Tricep Kickback
3
8-12
Day 2: Legs & Core Dumbbell Workout
Exercise
Sets
Reps
Dumbbell Goblet Squat
4
8-10
Dumbbell Stiff Leg Deadlift
4
8-10
Dumbbell Rear Lunge
4
8-10 Each
Dumbbell Frog Squat
3
8-12
Dumbbell Calf Raise
4
20
Weighted Crunch
3
20
Side Planks
3
20 Secs Each
Day 3: Back & Biceps Dumbbell Workout
Exercise
Sets
Reps
Dumbbell Bent Over Row
4
8-12
Tripod Dumbbell Row
4
8-12 Each
Dumbbell Pullover
3
8-12
Reverse Grip Dumbbell Row
4
8-12
Dumbbell Bicep Curl
3
10-15
Dumbbell Hammer Curl
3
10-15
Day 4: Legs & Core Dumbbell Workout
Exercise
Sets
Reps
Dumbbell Squat
4
8-10
Dumbbell Deadlift
4
8-10
Dumbbell Split Squat
3
8-12 Each
Dumbbell Hip Thrust
4
10-15
Dumbbell Calf Raise
4
20
Dumbbell Side Bends
3
15 Each
Plank
3
20 Secs
Day 5: Complete Upper Body Dumbbell Workout
Exercise
Sets
Reps
One Arm Dumbbell Rows
4
8-10 Each
Dumbbell Arnold Press
4
8-10
Incline Dumbbell Bench Press
4
8-12
Chest Supported Dumbbell Row
3
8-12
Dumbbell Pinwheel Curl
2
8-12
Overhead Dumbbell Tricep Extension
3
8-12
Dumbbell Shrug
3
12-15
We’d love to hear your results from using this program. Please be sure to let us know how it goes in our Build Muscle Group!
Unlock unmatched strength with this 5-day strength-building workout. This plan incorporates power, speed, and explosive movements to help you move serious weight in 8 weeks.
WORKOUT SUMMARY
Main GoalIncrease Strength
Workout TypeSplit
Training LevelAdvanced
Program Duration8 weeks
Days Per Week5
Time Per Workout60-90 minutes
Equipment RequiredBarbell, Cables, Dumbbells, Machines, Other
The beginner gains people see when they first start training are always enjoyable. It makes us want to do more, lift more, and feel even more powerful. The downside is that eventually, the gains may stall and what previously worked may not be as effective.
When these “plateaus” arrive, stop doing what the rookies do and try something different.
Before we proceed, a word of advice. This program is likely a change from what you’re used to as it focuses primarily on lifting heavy.
If you’re concerned about shape and getting shredded, this is not the program for you. If you want to move some serious weight in eight weeks that you don’t think you can move today, keep reading.
Nutrition and Recovery Matter
The workouts will be key to getting stronger, but this is no time to slack on the diet. The food you eat matters even more now because you are trying to make your body do something it can’t do now. So, 1 gram of protein per pound of body weight per day, 1.5-2 grams of carbs per pound, and .5 grams of fats are what I would suggest. You can slightly alter those numbers based on your experience, but it should be close to those numbers. Also, 1 gallon of water per day.
As for recovery, sleep is the biggest one so get a lot of it. You could also do massages, cold plunges, stretching, and chiropractor work. They aren’t all necessary but will help and will positively influence your success in this program.
Before We Begin
Commit one day to the gym and get your best five rep max on the following lifts.
Standing Barbell Press
Front Squat
Deadlift
We aren’t going to go full powerlifting here. Reps are still important. Whatever your five rep max is on these lifts is what we intend to improve.
You will start on week 1 by doing three reps with that weight. The next week, you will go up to four, then five after that. If you get to five sets of five with your five-rep max, then you get to go up in weight because clearly you got stronger. If not, stay there the next week and do the best you can.
After eight weeks, you will test those numbers again, and you should find they are better. Details of each workout and why you’re doing them are included with each day on the schedule.
Workout 1: Push Power Day
Since this is about overall strength, we are making the top movement the military press. You have to use your legs and core for stability, and you need the shoulders and triceps to push that bar up. Don’t worry about the chest, though. We got you covered with the next two movements, and the last two will pump up those triceps, even with heavy weight.
Exercise
Sets
Reps
Rest
Military Press
5
3-5
3 min
Incline Bench Press
4
3-5
3 min
Dumbbell Bench Press
3
5
2 min
Tricep Dip
3
5
2 min
Overhead EZ Bar Tricep Extension
3
5
2 min
Workout 2: Legs Power Day
Leg day means squats are on the menu. Front squats target the quads and challenge your core to stay strong. The strength you gain with this will transfer to the traditional back squat. Next, we jump into a basic back squat with a pause for the glutes. Do not use the same weight for both exercises. Adjust as needed. The rest of this leg day is self-explanatory but go heavy on all of them. And if you aren’t close to failure, up the weight.
Exercise
Sets
Reps
Rest
Front Squat
5
3-5
3 min
Pause Back Squat*
4
3-5
3 min
Hack Squat or Leg Press
3
5
2 min
Seated Leg Curl
3
5
2 min
Leg Extension
3
5
2 min
*Note: To perform a pause squat, slowly lower into a squat. Once you’re in the lowest position, hold the weight for about two seconds killing any momentum you may have. After two seconds, return to the starting position.
Workout 3: Pull Power Day
You get to have some personal choices on this one. The main movement is the rack deadlift with the barbell at knee height. However, take them on if you can handle full deadlifts after the leg day. If you have lower back issues, do more pull ups, which follow the deadlift on this one. One-arm rows are great for improving unilateral strength and symmetry, and we isolate the biceps and traps.
Exercise
Sets
Reps
Rest
Trap Bar or Barbell Rack Pull
5
3-5
3 min
Pull Ups
4
3-5
3 min
One Arm Dumbbell Row
3
5, each side
2 min
Concentration Curl
3
5
2 min
Shrug (with hold)
3
5
2 min
Workout 4: Lower Dynamic Day
Today we will focus on speed and explosion. For the first two speed exercises, lower the weight under control and explode up as fast as possible. During the speed pause squats, pause at the bottom of the movement for two seconds. Then explode back up to the starting position. Whatever weight you used for those exercises on your power days, use half of that for this. So, if you deadlift 250 pounds for the power day, use 125 on this day.
As for the other three movements, focus on the contractions and use moderate weight. This is where the physique development component will come in. For the last 3 exercises, use lower weight to focus on quality contractions.
Exercise
Sets
Reps
Rest
Speed Front Squat
6
3
30 sec
Speed Pause Squat*
6
3
30 sec
Leg Press
4
4
30 sec
Seated Calf Raise
2
6
30 sec
Lying Leg Raise
2
6
30 sec
*Note: To perform a pause squat, slowly lower into a squat. Once you’re in the lowest position, hold the weight for about two seconds killing any momentum you may have. After two seconds, explode up to the starting position.
Workout 5: Upper Dynamic Day
You will see we combined push and pull into one day here. The same principles from Day 4 apply on Day 5. Use 50% of the weight you used earlier in the week for the first two movements but move quickly. The last three should be all about quality reps and contractions.
During the speed exercises, you want to move explosively during the concentric part of the movement. For the speed barbell press, explode during the “push” part, as you go overhead. For the rack pulls, explode during the “pull” part, as you lift the weight to the top position.
Exercise
Sets
Reps
Rest
Speed Barbell Press
6
3
30 sec
Speed Trap Bar or Barbell Rack Pull
6
3
30 sec
Lateral Raise
4
4
30 sec
Barbell Curl
2
6
30 sec
Tricep Extension
2
6
30 sec
Frequently Asked Questions
Is this workout suitable for me?
If you have been training for less than one year, then no. We have plenty of other great strength programs for you here on Anabolica, but this one is for the advanced lifters (male and female) that are making power a priority.
Can I substitute exercises?
If there is something that you can’t do because of a medical issue or injury, then swap for something that provides a comparable challenge that you can do after speaking to your doctor. If you simply don’t like the exercises or don’t have the weight to provide the challenge you need, then you should also consider another program.
Can I train five days in a row?
Yes! These workouts were created so you can either take a day off or train five days in a row. The only caveat is that you can’t change the order of days you train or the exercise order. Those are in place to help you reach strength goals and recover properly while also helping you maintain or improve your physique shape.
There aren’t enough exercises for a certain muscle group.
This program is purely for strength-gaining purposes with a slight focus on muscle shape. This is not meant for physique development. However, every muscle group has been targeted except for forearms.
Can I use a belt or lifting straps?
Belts, elbow sleeves, and knee sleeves are recommended for sure. However, since the goal is to get stronger, I suggest leaving your straps in the gym bag. Let’s focus on making everything stronger, including the grip. If you do this, your forearms will also see improvement.
How do I incorporate cardio?
Cardio can be done, but I suggest keeping it to steady state for this program. Save the energy for the weights and not on HIIT. 20-30-minute sessions after each workout or separately during the day would be plenty as long as the nutrition and recovery are on point.
Conclusion
Remember that we are here to help. Just hit us up in an email if you have any questions. Also, share your feedback and results if you give this the full run.
Struggling with restless nights? A new study suggests that a specific form of magnesium could help you sleep better—and feel sharper during the day.
Researchers found that Magnesium-L-threonate significantly improved sleep quality and daytime functioning in adults who reported sleep problems.
Participants with self-reported sleep disturbances were divided into two groups—one receiving the magnesium supplement and the other receiving a placebo. Over the course of the study, researchers tracked their sleep patterns, cognitive function, and overall well-being.
The group supplementing with Magnesium-L-threonate experiencednotable improvements in sleep efficiency, reduced nighttime awakenings, and better overall sleep quality.They also showed improvements in daytime cognitive performance, including focus and mental clarity.
Researchers believe Magnesium-L-threonate’s ability to cross the blood-brain barrier makes it especially effective in enhancing magnesium levels in the brain. Magnesium plays an important role in regulating neurotransmitters and reducing neural excitability, which helps promote relaxation and better sleep.
If you struggle with poor sleep and groggy mornings, Magnesium-L-threonate might be worth trying. While general magnesium supplements can support relaxation, this specific form appears to be especially effective for brain function and sleep quality. The study found that 1,000 mg (1 gram) per day was effective.
Of course, good sleep hygiene is still most important. A dark, cool room, a consistent bedtime, and limiting screen exposure before bed will only enhance the effects of any supplement you take.
When it comes to lifting weights, strict form is often preached as the golden rule. But what if a little momentum—a slight “cheat”—could help you grow more muscle?
New research suggests that a little extra momentum won’t hurt your muscle building in the gym — as long as you’re still doing full range of motion and pushing hard.
Researchers divided participants into two groups: one that performed upper-body resistance exercises with strict form and another was allowed to use more body language (think leaner forward and swinging your hips and elbows on biceps curls). Over a training period, both groups followed identical volume and intensity recommendations
Both groups saw increases in muscle hypertrophy, with no significant difference between those who lifted strictly and those who did “cheat reps.”
On paper, this all makes sense. Research suggests that a key driver of muscle growth is total mechanical tension and pushing your body near failure. The “hard reps” help push your muscles to grow, so as long as you’re maintaining high intensity, prioritizing tension, and pushing near failure, muscle growth should be similar.
But that doesn’t tell the entire story. The cheat rep group — as you might expect — was able to perform more reps and complete more total volume. In fact, they did nearly twice the volume as the strict group, and yet muscle gain was similar.
So while cheat reps didn’t prevent muscle growth, it also didn’t lead to more muscle growth. So those extra reps without good form not only didn’t have an additional benefit, but it’s possible that cheating could lead to a higher likelihood of injury.
The best approach to training is focusing on a full range of motion and good form. But if you need to cheat, just because sure it’s strategic so that excessive momentum does not remove tension from the target muscle, which can reduce effectiveness.
Build better biceps and triceps in just 30-40 minutes. This awesome arm workout can be completed independently or added to your current program for extra gains.
WORKOUT SUMMARY
Main GoalBuild Muscle
Workout TypeSingle Muscle Group
Training LevelBeginner
Program Duration8 weeks
Days Per Week1
Time Per Workout30-40 minutes
Equipment RequiredBarbell, Cables, Dumbbells, EZ Bar
One of our most common requests is to create a plan specifically for biceps and triceps. Our readers want a plan that can be added in as the arm routine in a “bro split” workout or one that can accompany push/pull/legs and even full-body workouts.
If that sounds like you, look no further.
This program will help you build better biceps and triceps in just 30-40 minutes. It’s versatile enough to be completed independently or added to your current program for extra gains.
How the Workout Works
You will alternate biceps and triceps with a couple of forearm exercises added in for good measure. While one muscle group is working, the other is recovering from the work you did while preparing for the next set.
There are fewer sets than you may be accustomed to seeing because this workout is based on intensity instead of volume. In other words, if you do this the proper way, you won’t need more sets to get the job done.
With two minutes of rest between sets, you should be able to change weights and sip water while catching your breath.
Rep Execution and Tempo
This isn’t only about how many reps you do but how you do them. The goal is to eliminate as much momentum as possible, so those muscle fibers do all the work.
That is why you will perform each rep with a specific tempo, or speed with each portion. When you perform the concentric (lifting) portion of the weight, count “one-thousand one, one-thousand two.” When the muscles are flexed (static position), you will hold that for another two-count. You will then perform the eccentric (lowering) of the weight to a four-count.
Because of this, you should have a partner or spotter ready to assist if necessary – especially on the close grip bench press. If you do that alone, you will not be able to do it as you should because you could get pinned by the weight.
Effort
You will notice that the reps range anywhere from six to ten for your sets. When you are doing these sets, you should gauge the effort for them. As the reps go down, the weight and effort will go up. The only set that is taken to failure is the final set of each exercise. So, using a 1-10 scale for effort (10 being the most), your effort should be as follows.
10 reps – Level 6 effort
8 reps – Level 8 effort
6, 20 reps – Level 10 effort
There is no way to universally determine the weight everyone should use. Trial and error is going to be the best bet for you. The sets of 10 are warm-ups, and the sets of 8 are to help you prepare for the final set.
The set of 6 is your all-out, do-or-die set. You should give everything you have to the weight. If you get five reps, don’t sweat it this time but make sure you get six next time. If you don’t get past four, go lighter. If you get seven, go heavier.
By the time you reach failure, you shouldn’t be able to perform another rep under the previously mentioned guidelines, even if you were getting paid to.
That set of 20 is a mental challenge as much as a physical one. As you go through that set, you may be tempted to speed the reps up. Don’t do it. Go light, and even take a brief break if you must, but no more than ten seconds.
Complete the 20th rep with the same cadence you did the first. If you like pumps, you will be very satisfied with them, but you also may be in too much pain to enjoy them at the moment. So, film that set so you can post it and look back at it fondly. Make sure you tag us as well so we can see it.
8-Week Workout for Better Biceps and Triceps Workout
This should take you no longer than 30 minutes, 40 at the absolute max. The workout involves at least three different forms of resistance. The barbell or EZ-Curl bar allows you to lift more weight with both arms. The dumbbells allow you to concentrate on each side individually, and the cable keeps tension on the muscle throughout the entire range of motion.
Exercise
Sets
Reps
Strict Curl (see notes below)
3
10, 8, 6
Close Grip Bench Press
3
10, 8, 6
Incline Dumbbell Curl
2
8, 6
Lying Tricep Extension
2
8, 6
Hammer Curl
2
8, 6
Single Arm Overhead Extension
2
8, 6
Reverse Grip Cable Curl
1
20
Straight Bar Tricep Extension
1
20
How to Perform a Strict Curl:
Grab a pair of dumbbells or a barbell and stand against a wall. The back of your arms should be pressed against the wall.
Position your feet around shoulder-width apart.
Moving only at your elbows, slowly curl the weight up as far as possible, squeezing the biceps at the top of the movement.
Pause, and then slowly lower the weight.
Repeat for desired reps.
FAQ
Can I replace any of the exercises if needed?
You can. If you don’t have a wall for strict curls, then do normal barbell curls or EZ-Bar curls while not allowing yourself to cheat the reps up. If you train at home and don’t have a cable machine, use bands or do a bodyweight movement like close grip push-ups in place of push-downs. If all you have are dumbbells, make it work as best as you can.
Can I add more exercises?
If you feel you need more than this, I would advise checking out more of our awesome workouts here on Anabolica. Remember, this one is not only a stand-alone workout but is also designed to accompany other programs if desired. If you are doing a full-body program, then you are working the biceps and triceps already either directly or indirectly.
Should I do drop sets or cheat reps to make it even more intense?
This won’t be necessary. If the muscle can’t do the job with the weight you’re using, then the set serves the purpose. I get that there isn’t much volume, and many lifters feel “more is better.” In this case, better is better.
What day of the week should I put this in?
Ultimately, that answer will be based on the program you are doing. I can suggest that you do not do this before a push or pull workout because you don’t want to impact your potential on those sessions. After all, the arms are still fatigued. A good placement for this would be as the last workout before an off day.
Can beginners do this workout?
If you know how to perform the exercises, you can do this one. Just make sure you push yourself while doing your best to stay safe. That spotter or training partner can serve you well.
Is this suitable for women?
Sure is. As long as your nutrition, cardio, and recovery support your goal, this will help you. Take it on as is.
Conclusion
Whether you add this into one of the other programs we have or use it as the arm option in your bro-split, make sure you keep this to once every seven days. After eight weeks, you should see some solid results that will make you want to cut some sleeves off your shirts or buy one of our M&S tank tops.
Why You Can’t Stop Eating Sweets (Even When You’re Full)
You know that moment after you finish a meal and you have room for one bite of dessert — but you somehow become ravenous once the treat hits your lips? Your hunger might have nothing to do with willpower. It’s your brain chemistry at work.
New research suggests that dopamine can override your body’s natural “I’m full” signal—making it easier to eat for pleasure, not hunger.
Researchers explored how the brain balances eating for your body’s energy needs (homeostatic eating) with eating for pleasure (hedonic eating). They focused on two opposing forces: dopamine neurons that drive the desire to eat and neurons that carry GLP-1R (glucagon-like peptide-1 receptors), which typically signal fullness and reduce food intake.
You might recognize GLP-1 as the hormone that’s activated in the new weight loss drugs like Ozempic and Wegovy. These new medications are so effective because they regulate appetite and blood sugar beyond what you can normally activate through diet or exercise.
When you’re enjoying food, your dopamine circuit ramps up and suppresses your satiety signals. So, even if you’re full, your brain keeps saying, “Keep going, this is delicious.”
The scientists studied this pathways in mice, and when dopamine neurons were blocked, the mice consumed less high-fat, high-sugar food—even though the same food was available.
In other words, a surge in dopamine — which you can get from your favorite dessert — dampen the response of GLP-1R neurons, which normally suppress appetite. So the drive to eat dessert — and then the moment when the deliciousness hits — can result in you eating far more than you want.
So what does this mean for your everyday health?
It confirms what many of us feel: cravings and pleasure-driven eating aren’t just about discipline. They’re the result of brain circuits that actively oppose your body’s satiety system.
And yet, mind-control or not, it’s up to you to take control of your hunger. To work with your biology, not against it:
Focus on foods that activate fullness signals (like those high in protein and fiber).Eat slowly (take at least 20 minutes per meal) to give satiety hormones time to work before dopamine takes over.If you know dessert is a problem either pass on it or do so with such a small serving size that you’re not a dopamine victim.And if you find yourself eating when you’re not hungry, know that it’s not about weakness—it’s your brain’s reward system doing exactly what it’s designed to do.
Understanding how dopamine and hunger systems compete can help you make better decisions when cravings hit—and reduce the guilt that often follows.
If you want better sleep, forget the gimmicks—science says a few key habits can make all the difference.
A thorough study from the Human Phenotype Project found that sleep quality is deeply connected to your lifestyle, your microbiome, and the temperature of your bedroom.
Researchers analyzed data from more than 6,000 individuals, looking at 448 diverse sleep characteristics across 16 body systems to uncover which factors had the biggest impact on sleep duration and quality.
Their findings revealed three key insights that could help you fall asleep faster, stay asleep longer, and wake up feeling truly rested.
The lifestyle variables include many of the usual suspects, such as drinking alcohol, a lack of exercise, too much stress, eating right before sleep, and spending time on devices. Cutting back on any of those can help improve your sleep.
But there were less-obvious changes too.
Your microbiome—the trillions of bacteria in your gut—doesn’t just affect digestion; it plays a major role in sleep regulation. The study found that people with higher microbial diversity had better sleep efficiency and fewer nighttime awakenings and less sleepiness. The scientists believe it’s because gut bacteria help regulate serotonin and melatonin, two hormones that influence sleep.
On the flip side, poor gut health—often caused by too much ultra-processed foods, antibiotics, or low fiber intake—was linked to sleep disturbances and even insomnia.
If you want to improve your sleep, you don’t even need supplements. You can feed your gut the right way by eating more fiber (fruits, vegetables, and whole grains), consuming fermented foods like yogurt, kefir, or kimchi, and avoiding excessive processed foods and sugar.
These diet changes have an additional benefit of keeping you leaner, which also helps because the study found a strong link between body fat and sleep apnea.
The study also found that if you want to feel more rested, process information better, and help protect your brain against degenerative disorders like dementia, your bedroom temperaturecan make or break your sleep quality.
❝ Warmer bed temperatures (above 70°F or 21°C) were associated with more restless sleep, difficulty falling asleep, and increased wake-ups throughout the night.
The study found that people who slept in cooler environments (around 65°F or 18°C) experienced deeper sleep and fewer awakenings.
A cooler room mimics the natural drop in body temperature that occurs before sleep, helping you fall asleep faster and stay in restorative sleep longer. On the other hand, warmer bed temperatures (above 70°F or 21°C) were associated with more restless sleep, difficulty falling asleep, and increased wake-ups throughout the night.
If you struggle with sleep, try lowering your bedroom temperature, using breathable bedding, and even taking a warm shower before bed (which helps cool your body down).
This 4-day program is designed to help you burn fat without burning too much time on the clock. You’ll also learn the basics of fat loss nutrition and recovery.
It’s said that how you start something is the key to how successful you’ll be. This statement rings true, especially when applied to fitness and weight loss. Many people who want to lose weight and get in shape start working out and become so confused about what to do versus what not to do, that they eventually get frustrated and give up.
At M&S, we’ve found that if you can get started and move in the right direction, you’ll be more likely to remain committed, which then helps them achieve the success they are looking for.
That’s why we created this eight-week program. Beginners can get started, commit to a simple routine, and eliminate all the noise around them.
This routine involves four weight training sessions and scheduled cardio sessions that will help you develop positive habits, move forward, and start seeing the progress that will motivate you to take this to the next level and make fitness a part of your lifestyle.
Additionally, we will cover a couple of other components like nutrition and recovery so you will be prepared to make this time “the time” you begin the process of changing your body and life positively.
8 Week Fat Loss Workout for Beginners Overview
For the next eight weeks, you will be weight training and performing cardio sessions every other day. That means you will train one day, then take the next day off. The cycle repeats until you have completed eight weeks.
This plan is meant to be simple, yet effective.
Below we have included a couple of training and cardio schedule examples for you, but certainly modify it based on what works best for you.
Nutrition
You will find out that your nutrition will be even more important than the workouts. That is why we are covering this first. In the spirit of simplicity, the first lesson for weight loss is that the calories you take in must be less than the calories you burn every day.
You can figure out how many calories you need per day by using our Basal Metabolic Rate (BMR) calculator. You simply follow the directions for the calculator to get the total calories you need every day to maintain your body now.
Once you get that number, subtract 500, which gives you the number of calories to eat per day. Eating 500 less is important because one pound of fat is equal to 3,500 calories. If you eat 500 calories below your BMR per day, then you should expect to lose one pound a week.
Once you know that number, you can begin setting up your nutrition plan. Our Fat Loss Guides can help you do that quickly. Once you have your nutrition plan in place, we can get to the training.
Water is going to be crucial as well. Make sure you drink at least half of your body weight in ounces. For example, if you weigh 200 pounds, then drink 100 ounces of water per day.
The best approach to do this is drinking most of the water in the morning. That way, you are drinking less throughout the day, and you will be less likely to get up in the middle of the night to go to the bathroom.
Cardio
Cardio is going to be essential for this. Aside from the workouts, you should plan on doing 20–30-minute cardio sessions. Ideally, this could be done separately from the weight training workouts. You can either do it first thing in the morning, or later in the day.
If time is not on your side, then go ahead and do the cardio after the weight training. Weights followed by cardio is the best strategy for fat loss if you must do them together.
Beginners should focus more on simply doing the work and being consistent, which is why doing steady-state cardio such as walking to increase your daily step count or Zone 2 cardio on a machine is recommended.
High-intensity interval training may be too challenging if you are new to training, but you can build up to that once you complete this program or are comfortable with a regular fitness routine.
The Workouts
Free weights are very beneficial for fitness newcomers, and we are aware that many people reading and following our programs train from home. That is why most of the exercises shown here will be with dumbbells or body weight.
These workouts are split between the upper and lower body. You will target each major muscle group once per session. One abs exercise is included with each workout so you can target the core.
The “A” workouts will have you use heavier weights for lower reps to help with building muscle. The “B” sessions have different movements for higher reps to focus on endurance and burning calories.
The workouts are designed to be short but sweet. Since these are made for beginners, there is not as much volume as intermediate or advanced trainees may prefer. If that applies to you, fear not, because we have many other workouts to consider here on Anabolica.
Example Program Schedules:
Training + Cardio Schedule Option 1 (Same Day, Separate Times)
Monday: Cardio (AM), Workout 1 (PM)
Tuesday: Rest
Wednesday: Cardio (AM), Workout 2 (PM)
Thursday: Rest
Friday: Cardio (AM), Workout 3 (PM)
Saturday: Rest
Sunday: Cardio (AM), Workout 4 (PM)
Training + Cardio Schedule Option 2 (Post-Weight Training)
Monday: Workout 1 + Cardio
Tuesday: Workout 2 + Cardio
Wednesday: Rest
Thursday: Workout 3 + Cardio
Friday: Workout 4 + Cardio
Saturday: Rest
Sunday: Rest
8 Week Beginner Fat Loss Workout
Workout #1 – Upper Body Workout A
Exercise
Sets
Reps
Rest
Dumbbell Pullover
2
10
45 sec
Dumbbell Bench Press
2
10
45 sec
Arnold Press
2
10
45 sec
Dumbbell Curl
2
10
30 sec
Overhead Tricep Extension
2
10
30 sec
Lying Leg Raise
2
10
30 sec
Workout #2 – Lower Body Workout A
Exercise
Sets
Reps
Rest
Goblet Squat
2
10
45 sec
Hip Thrust
2
10
45 sec
Walking Lunge
2
10, each leg
45 sec
Stiff Leg Deadlift
2
10
30 sec
Standing Calf Raise
2
10
30 sec
Oblique Crunch
2
10, each side
30 sec
Workout #3 – Upper Body Workout B
Exercise
Sets
Reps
Rest
Bent Over Dumbbell Row
2
20
45 sec
Incline Dumbbell Bench Press
2
20
45 sec
Dumbbell Reverse Fly
2
20
30 sec
Cable Curl
2
20
30 sec
Straight Bar Tricep Extension
2
20
30 sec
Plank
2
30 sec
30 sec
Workout #4 – Lower Body Workout B
Exercise
Sets
Reps
Rest
Squat Jumps
2
20
45 sec
Standing Glute Kickback
2
20, each leg
45 sec
Leg Curl
2
20
30 sec
Leg Extension
2
20
30 sec
Seated Calf Raise
2
20
30 sec
Sit-Up
2
20
30 sec
Recovery
Working out is important, but it will only be as effective as your recovery from those workouts. Fortunately, that doesn’t have to be complicated, either. These simple tips can help you properly recover from the workouts and prepare for the next one.
This program is meant to serve two purposes – kick start your weight loss journey and make it simple to follow so you are more likely to stay consistent and see success. Eventually, you will need to challenge yourself in the gym and make personal diet changes, but that can wait until you find it easier to make this lifestyle a habit. If you are ready to take this on and change your physique for the better, then let us know how you progress on this routine so your success can inspire others to achieve their own.
If we’ve said it once, we’ve said it 100 times: some of the best workouts appear almost too easy — but they can be an incredibly effective way to become stronger and transform your body.
To the untrained eye, workouts with lots of exercises, bells and whistles, and unique movements are the key to excellent results.
To the expert, a workout with fewer movements, more intensity and focus, and a planned progression gets the job done.
How it works
Each workout is just two exercises, one lower body and one upper body. But you’re not limited to a single movement; you can do variations of the exercises. (For example, Romanian deadlifts instead of deadlifts, single-leg squats instead of back squats, overhead presses instead of bench presses, etc.)
You’ll do three work-up sets, where you progressively add weight to prepare yourself for the working sets. You’ll do two work sets, with the last set being maximum effort and stopping about 1-rep short of failure. You’ll use longer rest between sets (2 to 3 minutes). You can do 3 to 4 weekly workouts and follow this pattern to get stronger on these four primary lifts.
Workout 1
Exercise 1: Deadlift (rest 2-3 minutes between sets)
Set 1 (work-up/warmup): 8-10 reps
Set 2 (add weight, work-up/warmup): 6-8 reps
Set 3 (add weight, work-up/warmup): 2-4 reps
Set 4 (add weight): 5-8 reps
Set 5 (add weight): as many reps as you have left (stopping 1-rep short of failure)
Exercise 2: Bench press (rest 2-3 minutes between sets)
Set 1 (work-up/warmup): 8-10 reps
Set 2 (add weight, work-up/warmup): 6-8 reps
Set 3 (add weight, work-up/warmup): 2-4 reps
Set 4 (add weight): 5-8 reps
Set 5: (add weight): as many reps as you have left (stopping 1-rep short of failure)
Workout 2
Exercise 1: Front or back squat (rest 2-3 minutes between sets)
Set 1 (work-up/warmup): 8-10 reps
Set 2 (add weight, work-up/warmup): 6-8 reps
Set 3 (add weight, work-up/warmup): 2-4 reps
Set 4 (add weight): 5-8 reps
Set 5: (add weight): as many reps as you have left (stopping 1-rep short of failure)
Exercise 2: Any row variation (rest 2-3 minutes between sets)
Set 1 (work-up/warmup): 8-10 reps
Set 2 (add weight, work-up/warmup): 6-8 reps
Set 3 (add weight, work-up/warmup): 2-4 reps
Set 4 (add weight): 5-8 reps
Set 5 (add weight): as many reps as you have left (stopping 1-rep short of failure)
