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8 Week Beginner Program (No Barbell) - Free Preview

This 8-week beginner workout program consists of 3 phases over the first 2 weeks. Week 1 focuses on bodyweight exercises like planks, lunges, pushups and inverted rows. Dumbbell exercises are also included for overhead presses, rows and curls. Week 2 is similar but aims for slightly higher reps and includes squats, deadlifts, bench presses and other compound movements. The program utilizes full-body workouts 3 times per week with exercises targeting the entire body each session.

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Nex Lee
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417 views

8 Week Beginner Program (No Barbell) - Free Preview

This 8-week beginner workout program consists of 3 phases over the first 2 weeks. Week 1 focuses on bodyweight exercises like planks, lunges, pushups and inverted rows. Dumbbell exercises are also included for overhead presses, rows and curls. Week 2 is similar but aims for slightly higher reps and includes squats, deadlifts, bench presses and other compound movements. The program utilizes full-body workouts 3 times per week with exercises targeting the entire body each session.

Uploaded by

Nex Lee
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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8-WEEK BEG

WEEKS 01-02

WEEK 01

MOVEMENT SETS X REPS

sq 1 Plank(30 Seconds) 3 x 30 sec


2 Side Plank (30 Seconds) 3 x 30 sec
3 Facepulls 1 x 15
4 Goblet Squats 3 x 12
5
D1 6
Walking Lunges

Glute Hip Thrusts


3 x 15

3 x 15
7 Push Ups 3 x Max
8 Inverted Row 3 x Max

sq 9 Dumbbell Standard Overhead Press 3 x 15

bn 10 One Arm DB Row 3 x 15

1 Copenhagen Plank 3 x 30 sec


2 Deadbugs 10 x Per Side
3 Romanian DB Deadlift 3 x 12
4 Counter Balance Squat 3 x 15

D2
D2 5 Elevated Reverse Lunge 3 x 15
6 Bench Dips 3 x 15
7 Assisted Pull Up (Or Pulldowns) 3 x 15
8 Chest Supported DB Row 3 x 12
9 Barbell Curl 3 x 12

dl 1 Pallof Press 3 x 15
2 One Arm DB Side Carry 3 x 60 Meters
3 Goblet Squats 3 x 15
4 Bulgarian Split Squat 3 x 12

D3 5 Back Extension 3 x 15
6 Flat DB Bench Press 3 x 15
7 One Arm DB Row 3 x 15
dl 8 Decline Push Ups 3 x Max

ohp 9 Inverted Row 3 x Max


Leg Press
Front Squat
Safety Bar Squat
EEK BEGINNER PROGRAM (No Barbell) - 2
KS 01-02

WEEK 02

MOVEMENT SETS X REPS

sq 1 Plank(30 Seconds) 3 x 30 sec


2 Side Plank (30 Seconds) 3 x 30 sec
3 Facepulls 1 x 15
4 Goblet Squats 3 x 10
5
D1 6
Walking Lunges

Glute Hip Thrusts


3 x 12

3 x 12
7 Push Ups 3 x Max - 2
8 Inverted Row 3 x Max - 2

sq 9 Dumbbell Standard Overhead Press 3 x 12

bn 10 One Arm DB Row 3 x 12

1 Copenhagen Plank 3 x 30 sec


2 Deadbugs 10 x Per Side
3 Romanian DB Deadlift 3 x 10
4 Counter Balance Squat 3 x 12

D2
D2 5 Elevated Reverse Lunge 3 x 12
6 Bench Dips 3 x 12
7 Assisted Pull Up (Or Pulldowns) 3 x 12
8 Chest Supported DB Row 3 x 10
9 Barbell Curl 3 x 10

dl 1 Pallof Press 3 x 15
2 One Arm DB Side Carry 3 x 60 Meters
3 Goblet Squats 3 x 12
4 Bulgarian Split Squat 3 x 10

D3 5 Back Extension 3 x 12
6 Flat DB Bench Press 3 x 12
7 One Arm DB Row 3 x 12
dl 8 Decline Push Ups 3 x Max - 2

ohp 9 Inverted Row 3 x Max - 2


bell) - 2 Week Free Preview

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