8 Week Full Body Workout Program

Frequency:

3 times a week (e.g., Monday, Wednesday, Friday)

Equipment:

Dumbbells and a mat. Start with light weights and progress as needed.

Warm-up:

Before each session, perform a 5-10 minute warm-up of light cardio like brisk walking, jogging, or jumping jacks.

Weeks 1-2

Introduction Phase

  • Squats (bodyweight): 3 sets x 12 reps
  • Push-ups (on knees or wall): 3 sets x 8 reps
  • Bent-over Dumbbell Rows: 3 sets x 10 reps
  • Dumbbell Shoulder Press: 3 sets x 10 reps
  • Dumbbell Bicep Curls: 3 sets x 10 reps
  • Dumbbell Tricep Kickbacks: 3 sets x 10 reps
  • Plank: 3 sets x 20 seconds

Weeks 3-4

Building Phase

  • Squats (bodyweight or with light dumbbells): 3 sets x 14 reps
  • Push-ups: 3 sets x 10 reps (knees or full, depending on progress)
  • Bent-over Dumbbell Rows: 3 sets x 12 reps
  • Dumbbell Shoulder Press: 3 sets x 12 reps
  • Dumbbell Bicep Curls: 3 sets x 12 reps
  • Dumbbell Tricep Kickbacks**: 3 sets x 12 reps
  • Plank: 3 sets x 30 seconds

Weeks 5-6

Progression Phase

  • Goblet Squats: 3 sets x 12 reps
  • Incline Push-ups (using a bench or stable surface): 3 sets x 10 reps
  • One-arm Dumbbell Rows: 3 sets x 10 reps (each arm)
  • Dumbbell Shoulder Press: 3 sets x 12 reps
  • Dumbbell Bicep Curls: 3 sets x 14 reps
  • Dumbbell Tricep Kickbacks: 3 sets x 14 reps
  • Plank: 3 sets x 40 seconds

Weeks 7-8

Strength Phase

  • Goblet Squats: 3 sets x 14 reps
  • Push-ups: 3 sets x 12 reps (knees or full, depending on progress)
  • One-arm Dumbbell Rows: 3 sets x 12 reps (each arm)
  • Dumbbell Shoulder Press: 3 sets x 14 reps
  • Dumbbell Bicep Curls: 3 sets x 16 reps
  • Dumbbell Tricep Kickbacks: 3 sets x 16 reps
  • Plank: 3 sets x 50 seconds

Cool Down:

Spend 5-10 minutes stretching the major muscle groups at the end of each session.

Tips:

Progression: It’s essential to listen to your body. If you can perform the exercises with ease, consider increasing the weight slightly.

Form: Prioritize maintaining good form over lifting heavy.

Rest: Make sure to get at least one day of rest between workout sessions to allow your muscles to recover.

Nutrition: Support your workouts with a balanced diet and proper hydration.

Always consult with a fitness professional or your healthcare provider before starting any new exercise regimen.

Ready to Transform Your Fitness Journey?

Take the first step towards a healthier and stronger you by joining our 8-week full body workout program today. Whether you’re a beginner or an experienced fitness enthusiast, our carefully designed program will help you reach your goals. Don’t wait any longer—start your fitness journey with us now and unlock your potential.

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