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8-Week Lean Mass Novice Training Program

Novice Training Program

Are you ready to gain lean mass in only 8-weeks? Our 8-week lean mass novice training program was designed by widely known trainer Adam Bisek, CSCS, NSCP-CPT, NASM-PES. Adam has trained many competitive bodybuilders to a first-place finish as well as those who are just looking to maintain their overall health. This program was designed for all of the above.

It is important to understand the difference between novice and advanced training. Ninety percent of the people reading this will fall into the novice category. Being advanced means you've been training for years and have mastered the big three lifts: squats, deadlifts and bench. The majority of us still have work to do on these three big lifts, as well as other areas of concern.

Over the next 8-weeks, if you follow this program along with a healthy diet, you will see noticeable changes to your body. Gaining lean muscle is the main goal for so many, but doing it while limiting body fat is a challenge. This program was designed to target areas of concern where you can build more muscle mass while burning more fat.

ADAM BISEK
CSCS, NSCA-CPT, NASM-PES,CES, PTAG, PN

I perceive every day as an opportunity to make a positive impact; to better myself and others with a passion for a healthy lifestyle.

My occupation is to literally change lives. The process starts with passion and integrity. I learn how to implement a healthy lifestyle through proper nutrition and exercise and I practice it. So not only do I live the lifestyle, I coach it. Bringing energy and enthusiasm, I take people step-by-step through the path to their health and fitness goals by meeting them where they are at.

Adam Bisek
BeSick Fitness
Bisek Signature

It is important that you follow a healthy diet while training under this program. You cannot outwork a bad diet. We've all heard it before. Cardio should be incorporated into this program. You can designate one day to cardio, or include cardio as a warm-up to any of the following days below.

Novice E-Book

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Get Instant Access to Trainer Adam Bisek's 8 week Lean Mass Novice Workout Program with this free PDF today.

DAY 1: LEGS

Rest between sets, in general, should be 60-75 seconds depending on the movement. More intense exercises may take longer, and easier exercises may take less time to recover. If your gym does not have the equipment noted it is OK to find a suitable replacement.

SEATED HAMSTRING CURLS

4 sets of 8*

Each rep make sure to get a full stretch by flexing your quads at the top. Point your toes downward and drive back to a full contraction. Now only go half the way back up and fire back down again. That’s 1 rep. Thereafter start another repetition. Work your way up in weight with 8 reps on each set. The last set get your 8 reps in, and then it should be failure, and then return to top.

*After your 4th set, finish with 20 partials at the stretched end range of motion even if they turn into a millimeter range of motion.

Seated Hamstring Curls Start

START

Seated Hamstring Curls Finish

FINISH

BARBELL SQUAT

5 sets of 5

This is just a traditional back squat. Make sure your can properly get full range of motion on these. Do a warm-up set or two around 10 reps to estimate a very doable 5 repetition weight. Use that weight and execute with a strong drive out of the bottom but with a lot of control. Continue to increase weight set by set to make the last couple a real challenge.

Barbell Squat Start

START

Barbell Squat Finish

FINISH

LEG EXTENSIONS

3 sets of 20*

Pick any machine overhead press that you prefer. Use constant tension by only going to 5/6 of the lockout. Increase in weight with 8 reps each set.

*After your 4th set do 2 drop sets (75% weight, then 40-50% or original weight).

Leg Extensions Start

START

Leg Extension Finish

FINISH

WALKING DUMBBELL LUNGES

3 sets of 30 steps

Choose a set of weights you could do relatively easy for 30 steps/lunges. Ascend in weight each of the next 2 sets without compromising your form.

Walking Lunges Start

START

Walking Lunges Finish

FINISH

DUMBBELL ROMANIAN DEADLIFTS

3 sets of 15

Don’t think heavy on these. Make sure you have great posture. Flat back, push your hips back as you descend the weight downward and feel the stretch in your upper hams. On the way up only return to mid thigh and do not lock out. Keep constant tension on those bad boys.

Romanian Dumbbell Dead Lift Start

START

Romanian Dumbbell Deadlift Finish

FINISH

SEATED CALF RAISES

5 sets of 20*

Use a weight that you can get full range of motion with this. Start by doing full range of motion raises holding the bottom stretch position for 1-second each rep, driving back up, and focusing on slower stretching back downward. If the weight is correct you should just about not be able to do any more full range of motion repetitions. Rest 60-seconds between sets.

*After your 5th set, do 20 more partial range of motion repetitions by going to the fully stretched position and then only 1/3-1/2 of the way back up. This should burn!

Seated Calf Raises Start

START

Seated Calf Raises Finish

FINISH

DAY 2: CHEST/SHOULDERS

Rest between sets, in general, should be 60-75 seconds depending on the movement. More intense exercises may take longer, and easier exercises may take less time to recover. If your gym does not have the equipment noted it is OK to find a suitable replacement.

MACHINE PRESS

4 sets of 10*

You can use any machine press machine you have access to. Only go as far back as to have your elbows come in line with your shoulder. Do one warm-up to get used to the movement. Increase the weight per set.

*After your 4th set, strip the weight down 75% and hit as many to failure as you can.

Machine Bench Press Start

START

Machine Bench Press Finish

FINISH

BARBELL BENCH PRESS

5 sets of 5

This will just be your standard bench press. The machine press should have warmed you up for this. As you pull the bar down make sure your shoulder blades come together and you’re not “shrugging” them up as you get fatigued. Drive your upper arms inward to push the bar up. Do one or two warm-up sets of 10 to assess what a doable, solid 5 reps would be. Use that weight for the first set and then ascend in weight each set thereafter such that the last couple sets are a challenging 5 reps.

Barbell Bench Press Start

START

Barbell Bench Press Finish

FINISH

DUMBBELL INCLINE ¾ PRESS

4 sets of 8

Drop an incline bench down to only about a 20 degree angle of incline. Descend the weight down by squeezing you shoulder blades together, then drive back up to only ¾ lockout. Warm-up with one set then do 4 sets increasing weight until 8 reps are difficult.

Dumbbell Incline 3/4 Press Start

START

Dumbbell Incline 3/4 Press Finish

FINISH

A) SUPERSET: DUMBBELL SIDE LAT SWINGS

3 sets of 30

Pinch you butt cheeks together, stand up tall, keep your traps from shrugging, lock your elbows, and proceed to swing the weight outward as if it was a controlled pendulum. Do 30 reps each set and you may not need to increase in weight. These swings will probably turn into 2-3 inch partials by the end!

Lateral Side Raises Start

START

Lateral Side Raises Finish

FINISH

B) SUPERSET: STRICT DUMBBELL LAT RAISE

3 sets of 12-20

Now pick a weight you would typically get your real light first warm-up set for side laterals with and you are going to use it. Keep constant tension and think strict form for 12-20 reps. Essentially I am looking for these bad boys to burn out. After the last set try to raise your arms over your head. If you can your doing it wrong.

Lateral Side Raises Start

START

Lateral Side Raises Finish

FINISH

MACHINE OVERHEAD PRESS

4 sets of 8*

Pick any machine overhead press that you prefer. Use constant tension by only going to 5/6 of the lockout. Increase in weight with 8 reps each set.

*After your 4th set do 2 drop sets (75% weight, then 40-50% or original weight).

Machine Overhead Press Start

START

Machine Overhead Press Finish

FINISH

Novice E-Book

Get The Free 8 Week Lean Mass Workout Program Today!

Get Instant Access to Trainer Adam Bisek's 8 week Lean Mass Novice Workout Program with this free PDF today.

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Bisek Deadlift

DAY 3: BACK

Rest between sets, in general, should be 60-75 seconds depending on the movement. More intense exercises may take longer, and easier exercises may take less time to recover. If your gym does not have the equipment noted it is OK to find a suitable replacement.

DUMBBELL LAT PULLOVER

3 sets of 15

Drive your belly button down into the bench so your low back doesn’t arch a ton. On these keep constant tension, never letting you elbows come back up past your shoulders. Do one warm-up set and then 3 sets of 15. The weight used should not be tremendously heavy or have you go to failure. I simply want blood to the muscle and to get warmed-up overall.

Dumbbell Lat Pullover Start

START

Dumbbell Lat Pullover Finish

FINISH

STRETCH LAT PULLDOWNS

sets of 8*

On these I want you to always sit straight up. You are only going to pull the bar down to about forehead level. On the way up let your shoulder blades raise, and on the pull down depress them down. This, when done correctly, can be a great way to increase control and stability of the scapula . Do one warm-up and then ascend in weight each set hitting 8 reps on each set.

*After your 4th set, do 2 drop sets (75% weight and then 50% of original weight).

Stretch Lat Pulldown Start

START

Stretch Lat Pulldowns Finish

FINISH

T-BAR ROW

4 sets of 10*

Do a couple warm-up sets until you reach a weight you can hit a solid 10 reps without cheating at all. Think control on the way down, but I do want a great degree of explosion on the way up. After finding that comfortable 10 rep range, do 3 more sets increasing in weight slightly each time.

*After your 4th set, drop 75% of the weight and hit one drop set to failure.

T-Bar Row Start

START

T-Bar Row Finish

FINISH

A) SUPERSET: DUMBBELL REAR DELT FLY

3 sets of 12-15

Lay face down on an incline bench. Keep your shoulders internally rotated by keeping your knuckles facing forward. Now swing outwards, not necessarily up, under control. Use a lighter weight and focus on a full range of motion as possible. Increase the weight with each new set.

Dumbbell Rear Delt Fly Start

START

Dumbbell Rear Delt Fly Finish

FINISH

B) SUPERSET: BANDED PULL APARTS

3 sets of 20

Hold at the ends of the band and protract your shoulders by keeping your arms straight and reaching them out forward. Keep constant tension and pull the band apart outwards, but not necessarily backwards. I want to focus on the rear delts, and not so much the midback musculature that governs retraction. Aim for 20+ reps or until you cannot move.

Banded Rear Delt Pull Aparts Start

START

Banded Rear Delt Pull Aparts Finish

FINISH

DEADLIFTS

4 sets of 5*

Just your traditional deadlift now that everything is fatigued. Make sure you have good posture and form on these; that is paramount. Do a couple warm-up sets of 8 reps and then 4 sets of a challenging 5 reps.

*After your 4th set, do one more set where you dial the weight back 25-30% and go until failure.

Deadlift Start

START

Deadlifts Finish

FINISH

DAY 4: ARMS

Rest between sets, in general, should be 60-75 seconds depending on the movement. More intense exercises may take longer, and easier exercises may take less time to recover. If your gym does not have the equipment noted it is OK to find a suitable replacement.

CABLE CROSS TRICEP EXTENSION

5 sets of 8-15*

Do these standing. You should be grabbing the opposite side cable without an attachment. This will make it so the cables cross making an X when you hands are at your size. Keep good posture and make sure your elbows stay as far back as possible, getting your tricep to the shortest position when you are fully extended. I want you to hold each rep fully extended for 1-second each rep. Warm-up to get used to the movement then do 5 working sets ascending in weight starting with 15 reps and moving up in weight such that your last set has you failing at around 8-10 reps.

*After your 5th set, do 2 drop sets (75% weight and then 50% of original weight).

Cable Tricep Extension Start

START

Cable Tricep Extension Finish

FINISH

V-BAR TRICEP PUSHDOWN

sets of 10*

Use good form and fully extend down and out on each rep. Warm-up with 1 set then do 4 sets of 10 going heavy enough to be really challenging while keeping your triceps ONLY doing the work, and not leaning into it to use your chest and shoulders.

*After your 4th set, stop, take a 15 second break, then go to failure. Then stop, take a 15-second break again, and then go to failure.

V-Bar Pushdown Start

START

V-Bar Pushdown Finish

FINISH

OVERHEAD DUMBBELL TRICEP EXTENSION

5 sets of 8*

Make sure your abs are tight and you DO NOT round your back. This is just giving you leverage to use your delts which we don’t need. Use a range of motion where you go down to 90 degrees of bend at your elbow then go back up to only 4/5 range of motion keeping constant tension. Do 1 warm-up and then 5 working sets of 8 moving up until 8 reps is heavy but you can keep your form and stay there.

*After your 5th set, do 2 drop sets cutting the weight 25% each time.

Overhead Dumbbell Tricep Extension Start

START

Overhead Dumbbell Tricep Extension Finish

FINISH

SEATED INCLINE DUMBBELL CURLS

4 sets of 8-15*

Curl both dumbbells at the same time. Keep your elbows down to keep your shoulders out of the movement. At the bottom, your palms should be facing each other and then curl back up squeezing the pinky side connection of your hand and driving that into your shoulder. Do 1 warm-up and then 4 sets starting at 15 and ascending in weight each set to a weight you can still keep form with at 8 reps for the last set.

*After your 4th set, do a double drop set after the last working set.

Incline Dumbbell Curls Start

START

Incline Dumbbell Curls Finish

FINISH

MACHINE PREACHER CURLS

3 sets of 20

Make sure your upper arm is fully lying down on the pad and your elbow aligns with the access of rotation of the machine. Again hold that pinky connection as hard as you can. What we are doing different here is controlling the weight down for a 3-second descent, but then driving it back up with good form as hard as you can. Do 1 warm-up and 5 working sets of 8 reps. Lower reps, but longer time under tension.

Machine Preacher Curls Start

START

Machine Preacher Curls Finish

FINISH

REVERSE CURL CHALLENGE

10 sets of ~15

Use a cambered bar and an overhand grip for these. Pick a weight that you can do roughly 15 reps solid reps with. Think really strict form and hit failure on the first set with that weight. Now, you only have 30-seconds rest between each set and I want you to go to failure each set. Start dropping the weight if you get under 8 reps with the weight you are using.

Reverse Curl Start

START

Reverse Curl Finish

FINISH

ROPE TRICEP EXTENSION

5 sets to Failure

Pick a weight you estimate you can do 15 reps with and go to failure with that weight with proper form. Rest 30-seconds and use that same weight to go to failure again. Repeat this rest-work-cycle until you get 5 total sets. If you drop below 8 reps at any point decrease the weight.

Rope Tricep Extension Start

START

Rope Tricep Extension Finish

FINISH

ABS

Do abs twice a week, once with arms, and another at the end of cardio or training session. Do 3 sets of ~15+ reps of two abdominal exercises. If weighted do between 15-25 reps, or adhere to the rep range if otherwise stated. Pick two of these ab exercises:

KNEELING ROPE CRUNCH

3 sets of 15

Kneeling Rope Crunch Start

START

Kneeling Rope Crunch Finish

FINISH

DECLINE BENCH LEG RAISE

sets of 15

Decline Leg Raise Start

START

Decline Leg Raise Finish

FINISH

AB WHEEL ROLLOUT

3 sets of 15

Ab Wheel Rollout Start

START

Ab Wheel Rollout Finish

FINISH

HANGING KNEE RAISES

3 sets of 15

Hanging Knee Raise Start

START

Hanging Knee Raise Finish

FINISH

PALLOF PRESS

3 sets of 15

Pallof Press Start

START

Pallof Press Finish

FINISH

EXTRA CALVES

Do this second calf exercises with another day during the week so long as it isn’t the day right after you trained them.

STANDING CALF RAISES

10 sets of 8

Slowly lower down into full dorsiflexion (toe pointed up). Hold that stretch hard for 1-second, then fire up, plantarflexing (toe pointed down) hard to get all the way to the top end contraction. Hold that squeeze for 1-second. You may have to lower the weight as you get through all 10 sets, but be sure to get to both end ranges for every single repetition. Rest 60-75 seconds between sets.

Standing Calf Raises Start

START

Standing Calf Raises Finish

FINISH

Novice E-Book

Get The Free 8 Week Lean Mass Workout Program Today!

Get Instant Access to Trainer Adam Bisek's 8 week Lean Mass Novice Workout Program with this free PDF today.

We hope you enjoy our 8-Week Lean Mass Training Program (Novice Edition). Please leave a review in the comments section below with your before and after photos. We would love to hear success stories!

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