Newbie Gains - 8 Weeks

Start this program free

Newbie Gains - 8 Weeks is a free 8-week training program template with 24 workout days. New to lifting? This 8-week beginner strength program helps you build muscle, learn proper form, and gain confidence in the gym—no experience needed. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log.

Week 1

Day 1: Strength A

  • Goblet Squat
  • Dumbbell Chest Press
  • Single-Arm Rows
  • Supine Glute Bridge
  • Weighted Deadbugs

Day 2: Strength B

  • Dumbbell Romanian Deadlift
  • Strict Overhead Press
  • Machine Assisted Pull-Up
  • Dumbbell Walking Lunges
  • Weighted Planks

Day 3: Strength C

  • Bulgarian Split Squat
  • Push-Up
  • EZ Bar Bicep Curls
  • Sumo Deadlift
  • Mountain Climber

Week 2

Day 1: Strength A

  • Goblet Squat
  • Dumbbell Chest Press
  • Single-Arm Rows
  • Supine Glute Bridge
  • Weighted Deadbugs

Day 2: Strength B

  • Dumbbell Romanian Deadlift
  • Strict Overhead Press
  • Machine Assisted Pull-Up
  • Dumbbell Walking Lunges
  • Weighted Planks

Day 3: Strength C

  • Bulgarian Split Squat
  • Push-Up
  • EZ Bar Bicep Curls
  • Sumo Deadlift
  • Mountain Climber

Week 3

Day 1: Strength A

  • Goblet Squat
  • Dumbbell Chest Press
  • Single-Arm Rows
  • Supine Glute Bridge
  • Weighted Deadbugs

Day 2: Strength B

  • Dumbbell Romanian Deadlift
  • Strict Overhead Press
  • Machine Assisted Pull-Up
  • Dumbbell Walking Lunges
  • Weighted Planks

Day 3: Strength C

  • Bulgarian Split Squat
  • Push-Up
  • EZ Bar Bicep Curls
  • Sumo Deadlift
  • Mountain Climber

Week 4

Day 1: Strength A

  • Goblet Squat
  • Dumbbell Chest Press
  • Single-Arm Rows
  • Supine Glute Bridge
  • Weighted Deadbugs

Day 2: Strength B

  • Dumbbell Romanian Deadlift
  • Strict Overhead Press
  • Machine Assisted Pull-Up
  • Dumbbell Walking Lunges
  • Weighted Planks

Day 3: Strength C

  • Bulgarian Split Squat
  • Push-Up
  • EZ Bar Bicep Curls
  • Sumo Deadlift
  • Mountain Climber

Week 5

Day 1: Strength A

  • Barbell Back Squat
  • Dumbbell Chest Press
  • Single-Arm Rows
  • Weighted Hip Thrusts
  • V-Hold

Day 2: Strength B

  • Barbell Romanian Deadlift
  • Strict Overhead Press
  • Machine Assisted Pull-Up
  • Dumbbell Step-Up
  • Plank Shoulder Taps

Day 3: Strength C

  • Bulgarian Split Squat
  • Push-Up
  • EZ Bar Bicep Curls
  • Sumo Deadlift
  • Russian Twist (Weighted)

Week 6

Day 1: Strength A

  • Barbell Back Squat
  • Dumbbell Chest Press
  • Single-Arm Rows
  • Weighted Hip Thrusts
  • V-Hold

Day 2: Strength B

  • Barbell Romanian Deadlift
  • Strict Overhead Press
  • Machine Assisted Pull-Up
  • Dumbbell Step-Up
  • Plank Shoulder Taps

Day 3: Strength C

  • Bulgarian Split Squat
  • Push-Up
  • EZ Bar Bicep Curls
  • Sumo Deadlift
  • Russian Twist (Weighted)

Week 7

Day 1: Strength A

  • Barbell Back Squat
  • Dumbbell Chest Press
  • Single-Arm Rows
  • Weighted Hip Thrusts
  • V-Hold

Day 2: Strength B

  • Barbell Romanian Deadlift
  • Strict Overhead Press
  • Machine Assisted Pull-Up
  • Dumbbell Step-Up
  • Plank Shoulder Taps

Day 3: Strength C

  • Bulgarian Split Squat
  • Push-Up
  • EZ Bar Bicep Curls
  • Sumo Deadlift
  • Russian Twist (Weighted)

Week 8

Day 1: Strength A

  • Barbell Back Squat
  • Dumbbell Chest Press
  • Single-Arm Rows
  • Weighted Hip Thrusts
  • V-Hold

Day 2: Strength B

  • Barbell Romanian Deadlift
  • Strict Overhead Press
  • Machine Assisted Pull-Up
  • Dumbbell Step-Up
  • Plank Shoulder Taps

Day 3: Strength C

  • Bulgarian Split Squat
  • Push-Up
  • EZ Bar Bicep Curls
  • Sumo Deadlift
  • Russian Twist (Weighted)