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8-week muscle building program for the gym
Here is a general 8-week muscle building program for the gym:
Week 1-2:
- Warm up with 5-10 minutes of cardio
- 3 sets of 12 reps for each exercise
- Exercise 1: Squats
- Exercise 2: Bench press
- Exercise 3: Barbell rows
- Exercise 4: Dumbbell shoulder press
- Exercise 5: Standing barbell curl
- Exercise 6: Tricep pushdowns
Week 3-4:
- Warm up with 5-10 minutes of cardio
- 4 sets of 8-10 reps for each exercise
- Exercise 1: Deadlifts
- Exercise 2: Incline bench press
- Exercise 3: Pull-ups
- Exercise 4: Dumbbell lateral raises
- Exercise 5: Standing barbell curl
- Exercise 6: Tricep pushdowns
Week 5-6:
- Warm up with 5-10 minutes of cardio
- 3 sets of 12 reps for each exercise
- Exercise 1: Squats
- Exercise 2: Bench press
- Exercise 3: Barbell rows
- Exercise 4: Dumbbell shoulder press
- Exercise 5: Standing barbell curl
- Exercise 6: Tricep pushdowns
Week 7-8:
- Warm up with 5-10 minutes of cardio
- 4 sets of 8-10 reps for each exercise
- Exercise 1: Deadlifts
- Exercise 2: Incline bench press
- Exercise 3: Pull-ups
- Exercise 4: Dumbbell lateral raises
- Exercise 5: Standing barbell curl
- Exercise 6: Tricep pushdowns
Note: It’s important to remember that proper form and technique are crucial to avoid injury, also it’s important to increase the weight as you progress and to listen to your body and take rest days as needed. It’s also important to have a balanced diet that is high in protein and to stay hydrated throughout the program.
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‘Service’ defined as ‘the action of helping or doing work for someone’ - the service that Elements 4 Life provides goes beyond this. The coaches are genuine, their approach to training is exciting and progressive, you will be supported and challenged to be the best version of yourself – mind and body. Then there’s the amazing people, our E4L community, this is what makes the gym so unique to all the other gyms I’ve been a member of. 
Sab and Erin offer a personalised and uniquely supportive approach to fitness. Be it classes or personal training everyone, regardless of ability, is catered for. I have trained with them for over two years now and can not speak more highly of them. They have supported me through both injury and illness without a second thought. It is not just a gym, we're a community. 
Sab, Erin, and Joe are a great team who work hard to not only a gym but a thriving community. They also don't just get you to throw weights around the place but to think constructively about your training, own it and do the work whilst shaping lifestyle changes that last for the long term.
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