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Beginner Weight Training: 8-Week Daily Trainer

Name: Beginner Weight Training: 8-Week Daily Trainer
Rating: 4.3 (53 reviews)

An easy to follow plan to help you get stronger, build muscle, drop fat and gain confidence

Created byJen Puzio

Last updated 5/2023

English

What you'll learn

Understand weight training and its benefits.
Follow and demonstrate a daily limited exercise selection to improve skill-specific competency.
Knowledge of how to properly order exercises.
Achieve a new level of muscular strength and endurance.
Improve one's self-confidence and appearance.
Knowledge of working with gym equipment.
An awareness of the role of fat and proper nutrition in one's diet.
Completion an eight week strength training plan.

Course content

14 sections • 153 lectures • 4h 42m total length

Trainer Overview2:55
Hello, my name is Jen Puzio and welcome to my eight-week daily trainer. This video will introduce you to the strength program describing training, nutrition and supplementation.
Disclaimer0:54
This article simply goes over that this fitness program does not replace a doctor's advice or orders.
Prepare Yourself Before Training5:18
If you are brand new to fitness or strength training, this lesson is helpful to learn how to prepare yourself before your training begins. Feel free to let me know what else should be added!
Muscle Anatomy: Part 18:33
Become familiar with the muscle groups that we will be training during this 8 week beginner program. Learn what exercises work specific muscles.

NOTE: this video suddenly stops and you will need to watch Part 2 to see the rest of the anatomy lesson. Sorry about that!
Muscle Anatomy: Part 21:41
This video concludes where the first one trailed off. Learn about the major muscles in the lower leg and what exercises will target specific muscles.
Complete Trainer Schedule0:11
View this complete daily schedule of the eight week training program!
Flexibility Exercises and Self-Myofascial Release Techniques1:31
The attached document provides different ways to increase your flexibility and alleviate muscle tightness and soreness. Self-myofascial techniques (SMR), static stretching, active-isolated stretching and dynamic stretching are provided.

Day 1: Legs2:02
Welcome to Day 1! I am your personal daily trainer. Follow me as I take you through an 8 week transformation. On this first day, I will lead you through your first leg workout.
Day 2: Chest & Triceps1:48
Welcome to Day 2! Follow me as I will lead you through your first chest and triceps workout. Let's make your pecs really work today!
Day 3: Rest Day - Setting Goals2:28
Welcome to Day 3! On this first rest day, we are going to discuss the importance of setting goals and why they are important.
Day 4: Back & Biceps2:36
Welcome to Day 4! It's time to blast our back and biceps today. Follow me as your own personal trainer as we train these two muscle groups.
Day 5: Shoulders & Abs2:10
On this fifth day I will lead you through your last training workout.

Blast your shoulders and abs with me and get ready to celebrate the training segment of Week 1. Let's destroy your shoulders and abs. Time to get pumped!
Day 6: Rest Day - Muscular Soreness2:43
You're almost done with Week 1 of my eight week daily trainer! It's time to rest and recover today – you should be feeling really sore, and that means you're getting results from this program. Let's talk about muscle soreness today.
Day 7: Rest Day - Nutrition4:43
Today is Day 7. The final day of Week 1. You have another day to rest, so let's talk about nutrition. In order to have energy to get through your workouts, you need to fuel your body right. Watch this video to learn what to eat!

Day 8: Legs1:49
It's Week 2! Are you ready for another tough leg workout? Let's bring up the intensity a bit this week. Stay focused and on track. Don't fall off the wagon! Take it one day at a time. Let's get to it today!
Day 9: Chest & Triceps1:54
It’s time for another chest and shoulders workout! Day 9 here we go!
Day 10: Rest Day - Controlling Your Environment1:32
Today is Day 10. It’s another well-deserved rest day after two hard training sessions. Let’s take some time today to talk about controlling your environment.
Day 11: Back & Biceps1:48
As you walk into the gym for the 3rd training session this week, make sure you value your health and commitment to make sacrifices if you have too. Your results will be worth it in the end.
Day 12: Shoulders & Abs2:08
Last and final training day of the week. It's Day 12. You have worked really hard this week, so let's finish with a bang and crush our shoulders and abs today!
Day 13: Rest Day - Watch Out for Boredom1:42
Welcome to Day 13 of this program. We are coming to the end of week two. As we rest and recover today, let's talk about boredom and how not to let it creep into our goals.
Day 14: Rest Day - Re-evaluating Goals4:48
Take some time today on your rest day to re-evaluate your goals!

Day 15: Chest & Triceps2:28
It’s Day 15, the start of week 3! Today’s training is chest and triceps. Yesterday we talked about reevaluating your goals. As you enter the gym today, bring that focus with you and work towards what you want at the end of these eight weeks.
Day 16: Rest Day - Recipe5:57
Today is Day 16 and its a rest day. I have one of my favorite recipes to share with you.
Day 17: Shoulders & Abs1:49
Welcome to Day 17! Are you wanting more results? Hopefully! You have been working hard for almost 2 1/2 weeks now and should have momentum built up. Every training session counts! Be consistent and get your training days in. Let's attack our shoulder and abs today!
Day 18: Rest Day - Decreasing Belly Fat2:53
Today is Day 18. You should be feeling pretty good this week since we changed up our training a bit. With one day on and one day off, it’s likely you are feeling more rested. Today is a Q&A day and someone wants to know how they can decrease their belly fat. So let's learn how!
Day 19: Back & Biceps2:17
Are you rested and ready for Day 19? Today we are going to focus on back and biceps. Yesterday was a rest day and you have another one tomorrow, so let’s hit this workout hard!
Day 20: Rest Day - Supplementation6:19
Most of the nutrients you need for energy and training will come from your food if you are eating healthy, so supplementation may not even be necessary. But if you find, you could use another 30 grams of protein every day, adding a protein shake may not be a bad idea. Learn what I use and when.
Day 21: Legs1:49
It’s Day 21 and we are training legs. Your legs should be well rested so we are going to hit your quadriceps, glutes and hamstrings hard today.

Day 22: Chest & Triceps2:28
Welcome to Day 22 of this program. Today were are training chest and triceps. Last week you completed this workout and we are going to do it all over again, but this time increase your weight.
Day 23: Rest Day - How to Stay Motivated2:26
It's Day 23!
People are motivated in all sorts of ways whether it’s intrinsically or extrinsically. If you find you are starting to lack the motivated to get to the gym or continue this program, try these simple motivation hacks.
Day 24: Shoulders & Abs1:49
It’s Day 24, Let’s train shoulders and abs! This week try and increase your weight. Let's get started!
Day 25: Rest Day - Soreness vs. Fatigue1:35
Today is Day 25 and it’s a rest day. It’s Q&A time. Today’s questions is: "What is the difference between muscle fatigue and muscle soreness?"
Day 26: Back & Biceps1:57
Welcome to Day 26 of this program. Week 4 is winding down but before we get there, we have two more training days. It’s back to back and biceps today.
Day 27: Rest Day - Fat in Your Diet3:26
It's Day 27, last rest day for the week. Let's take time today to talk about the role fat has in your diet.
Day 28: Legs1:54
It’s Day 28! Leg Day. Last training day of the week! Continue working on building strength and burning fat with intensity!

Day 29: Chest & Triceps2:56
It’s Day 29 and we are training chest and triceps today. I want to start to elevate the types of lifts you do in the gym and focus on less machines and more free weight work. Today I am introducing a few new exercises so let’s get going.
Day 30: Back & Biceps2:18
It’s Day 30. Yesterday we worked your chest and triceps hard, today we are going to work on the opposing muscle groups back and biceps.

5 exercises today, make them count.
Day 31: Rest Day - Being Tired & Training2:37
It's a Q&A rest day! "Is it recommended to train even if you are tired?" Let's find out!
Day 32: Rest Day - Recipe0:01
Welcome to Day 32 of this program. Today is a rest day and I am sharing one of my favorite recipes. Hope you enjoy it!
Day 33: Shoulders & Abs2:05
It’s Day 33. Time for some new exercises for your shoulders and abs. We are going to mix some kettlebell work along with machines and your own bodyweight.
Day 34: Legs2:20
Ah, it's once again leg day! We have an intense workout today, but nothing that cannot handle at this point in the program. Jump on a cardio machine before this one to warm-up your lower half. Every sets and rep counts! Let's get started!
Day 35: Rest Day - I'm a Sugar Addict2:20
Last day of week 5! This program is really flying by! It's Q&A time! "I'm 40 pounds overweight and a sugar addict. What steps should I take in the next 72 hours to get myself on the right track of losing weight?"

Day 36: Chest & Triceps2:53
Welcome to Day 36. Today is chest and triceps. I am bumping up your reps slightly in this workout to 3 sets of 12-15 reps.
Day 37: Back & Biceps2:18
Day 37! It's time to crush your back and biceps today. Feel the burn a the end of every set and go to failure. Work hard and change will occur!
Day 38: Rest Day - Your Macronutrients as Fuel3:12
Enjoy your rest day today! It's Q&A time! "How are macronutrients used as fuel sources during my training?" Let's find out!
Day 39: Rest Day - Glutamine Supplement3:06
Yay! Another day to recover!. It's Day 39 and Q&A time. Today’s questions is: "I heard Glutamine would be good to take. What is it and what are its benefits?"
Day 40: Shoulders & Abs1:51
Welcome to Day 40 of this program. It’s back to shoulders and abs today! Crank up the intensity and let's knock this training out!
Day 41: Legs2:00
As the week comes to a close, today is your last training day. I want to remind you about consistency. Please don't let this slip your mind. Your training, nutrition and supplements are meaningless unless you are consistent with all of them. They all work together to give you the best results possible. Today is legs, so let’s crush it and finish the week strong.
Day 42: Rest Day - Recipe
Welcome to Day 42! It's the final day of week 6 and today I would like to share with you another one of my favorite recipes.

Day 43: Rest Day - Best Meal for Breakfast1:55
Welcome to Week 7! We are starting off with a rest day! Lucky you! Let's answer a question today. "What is the best meal for breakfast when you are trying to lose fat?"
Day 44: Shoulders & Abs2:40
It’s Day 44. Time for some new exercises for your shoulders and abs. I am also going to add a few more exercise today, so you have 7 total in today’s workout.
Day 45: Legs - Kettlebell Workout3:17
It's Day 45 and today I am going to give you a slightly different workout. We are going to train with kettlebells today. It is important to change up exercises and ways to train. This will shock your muscles and ensure you don't plateau during your training. Keep your body guessing consistently to ensure results at the end.
Day 46: Rest Day - As a Beginner Focus On This3:39
Let's take some time to rest and recover today before we have 3 solid training days. It's Q&A time: "As a beginner in the gym, what should I be focusing on?" Watch the video and find out!
Day 47: Back3:22
It’s Day 47, so close to the end of week 7! We are focusing on the back today and starting a segment of 3 training days in a row. Yesterday was a rest day, so I hope you are rested and energized for the gym today. You have 6 exercises on the books today!
Day 48: Chest & Triceps3:34
It’s Day 48 and we are training chest and triceps today. Today I am introducing a few new exercises so let’s get going and blast our chest and triceps.
Day 49: Legs & Biceps3:21
It's the end of week 7 and you may be feeling tired and lethargic especially since this is your third training day in a row. Tomorrow is a rest day to look forward to, but for right now focus in on this leg workout. You will learn how to back squat today, so get ready to be challenged!

Day 50: Rest Day - Unspoken Rules of the Gym2:58
Last and final week right here! Can you believe you have made it this far? Let's give everything we have in these final days. I probably should of talked about this earlier, but better now than never. Today's rest day topic is: "What are some spoken and unspoken rules of the gym?"
Day 51: Shoulders & Abs2:22
You rested yesterday. It's Day 51 today and we are back to shoulders and abs today. If you can, trying adding weight this time. Just remember to keep proper form.
Day 52: Legs - Kettlebell Workout3:17
Here we are on Day 52 of this program. Today is the same intense kettlebell workout we completed last week. Let's getting swinging!
Day 53: Rest Day - It Doesn't Stop Here1:38
As we come to the close of this fitness program, this should not be the end of your journey. Whether this has been the first program, you have been dedicated too or maybe the tenth, fitness and a healthy way of eating are a lifestyle change.
Day 54: Back2:42
Welcome to Day 54 of this program. Can’t believe we are almost to the end, but before we get there, we have to train our back one last time! Make this back workout your best yet.
Day 55: Chest & Triceps3:22
Welcome to Day 55. It’s the second to last day of this program. Last day for chest and triceps. Make this workout count!
Day 56: Legs & Biceps3:33
This is it, our final training session. How are you feeling? Excited? Tired?
I am hoping you have learned a lot about yourself over these past eight weeks. You may be more aware of your body, the foods it likes and dislikes, and who you are as an individual. Maybe you became aware of your mental weaknesses or overcomed fears.

Reaching the end of this eight-week trainer is momentous, and I’m proud of you.
One last workout to get after, let's get going!

Leg Press1:11
Learn how to do do this exercise: Leg Press. Demonstration and verbal explanation included in this video tutorial.
Seated Leg Curls0:58
Learn how to do do this exercise: Seated Leg Curls. Demonstration and verbal explanation included in this video tutorial.
Forward Lunges1:05
Learn how to do do this exercise: Forward Lunges. Demonstration and verbal explanation included in this video tutorial.
Goblet Squat1:14
Learn how to do do this exercise: Goblet Squat. Demonstration and verbal explanation included in this video tutorial.
Step-Ups1:27
Learn how to do do this exercise: Bench Step Ups. Demonstration and verbal explanation included in this video tutorial.
Standing Hamstring Curls0:56
Learn how to do do this exercise: Standing Hamstring Curls. Demonstration and verbal explanation included in this video tutorial.
Straight Leg Deadlift0:57
Learn how to do do this exercise: Straight Leg Deadlift. Demonstration and verbal explanation included in this video tutorial.
Lying Leg Curl0:47
Learn how to do do this exercise: Lying Leg Curls. Demonstration and verbal explanation included in this video tutorial.
Seated Calf Raises7:50
Learn how to do do this exercise: Seated Calf Raise. Demonstration and verbal explanation included in this video tutorial.
Reverse Lunges1:06
Learn how to do do this exercise: Reverse Lunges. Demonstration and verbal explanation included in this video tutorial.
Kettlebell Swings2:16
Learn how to do do this exercise: Kettlebell Swings. Demonstration and verbal explanation included in this video tutorial.
Kettlebell Deadlift0:56
Learn how to do do this exercise: Kettlebell Deadlift. Demonstration and verbal explanation included in this video tutorial.
Kettlebell One Arm Clean1:28
Learn how to do do this exercise: Kettlebell Hang Clean. Demonstration and verbal explanation included in this video tutorial.
Kettlebell Single Leg Deadlift1:11
Learn how to do do this exercise: Kettlebell Single Leg Deadlift. Demonstration and verbal explanation included in this video tutorial.
Kettlebell Lunges0:55
Learn how to do do this exercise: Kettlebell Lunges. Demonstration and verbal explanation included in this video tutorial.
Kettlebell Squat Cleans1:11
Learn how to do do this exercise: Kettlebell Squat Cleans. Demonstration and verbal explanation included in this video tutorial.
Barbell Back Squat3:05
Learn how to do do this exercise: Back Squats. Demonstration and verbal explanation included in this video tutorial.
Bulgarian Split Squats1:31
Learn how to do do this exercise: Bulgarian Split Squats. Demonstration and verbal explanation included in this video tutorial.
Farmer's Carry0:51
Learn how to do do this exercise: Farmer's Carry. Demonstration and verbal explanation included in this video tutorial.
Leg Extensions1:23
Learn how to do do this exercise: Leg Extensions. Demonstration and verbal explanation included in this video tutorial.
Standing Calf Raises1:07
Learn how to do do this exercise: Standing Calf Raises. Demonstration and verbal explanation included in this video tutorial.
Glute Bridge1:34
Learn how to do do this exercise: Glute Bridge. Demonstration and verbal explanation included in this video tutorial.

Requirements

In preparation for this course, students would benefit from having access to a gym facility.
Students should obtain medical clearance from their healthcare professional before engaging in this or any type of fitness.
Always warm-up properly before lifting weights. 5-10 minutes on a cardio machine or some range of motion exercises with light weight is fine.

Description

Beginners are you ready? Want to strength train, but do not know where to start? Or maybe you haven't trained in awhile and want to get back?

Either way, you have come to the right place! Get stronger and body-altering results in only 8 weeks with this daily video trainer. With me as your guide, this easy to follow plan will help you gain strength, build muscle, drop fat and gain confidence. Preparation and consistency are critical for success. I will show you how.

This course includes:

daily training videos
detailed explanation of exercises including involved muscles
nutritional information
supplement information
what to focus on as a beginner
my favorite recipes
tips on how to stay motivated
unspoken gym rules
and much, much more!

Follow me as your personal daily trainer as I take you through an 8-week program!

The Workouts
Each day you have a video to watch that will show and explain exactly what you need to do. Most training days have five exercises focusing on two major muscle groups. During the last two weeks we will bump up the number and types of exercises to challenge you even more. In the beginning, we start with machines and body weight exercises before gradually moving to free weights.

I may be asking you to do things you have never done before or don't know how to do. All I ask is that you try and challenge yourself with each set, and each rep. Use this trainer as an opportunity to learn something new. Watch the videos, ask questions in the Q&A section, or email me directly.

Together we will work on our weaknesses and make them stronger. We will get through the unknowns and emerge stronger and more confident. Face your fears and make yourself better!

Tracking Workouts
This trainer includes a fitness log for every single workout. It is important for you to monitor your progress. Write down your weight and reps for each set. Keep track and use this tool as a way to gauge your success and progress. Each log is available as a PDF download that you can print out and take to the gym.

The Recovery
Plenty of rest days are part of the trainer and these are your days to recover. Watch and learn different tips and get answers to common questions.

Nutrition does not have to be difficult, but in order to achieve the best possible results, it has to be deliberate every day.

I am not going to go into counting macros, calories or tell you what specific foods to eat. I don't want you to feel overwhelmed and obsessed with your meals especially if this is your first program. I do want you to choose and eat whole, clean foods and I will share with you what my food choices are.

Remember that in order to perform your best, you need to give it the best fuel possible. No sugary soda or snacks. Fuel the best to perform the best.

So what are you waiting for? Come join me in the program today. You'll be glad you did!

Who this course is for:

This course is for beginners who are interested in strength training.
The course is suitable for anyone who has taken an extended leave of absence from training.

Beginner Weight Training: 8-Week Daily Trainer

What you'll learn

Explore related topics

Course content

Daily Trainer Introduction7 lectures • 21min

Daily Trainer Program: Week 17 lectures • 19min

Week 27 lectures • 16min

Week 37 lectures • 24min

Week 47 lectures • 16min

Week 57 lectures • 15min

Week 67 lectures • 15min

Week 77 lectures • 22min

Week 87 lectures • 20min

Leg Exercises Database22 lectures • 35min

Requirements

Description

Who this course is for: