Being new to weightlifting is one of the biggest muscle-building advantages you can have. Here's how to maximize your rewards.

Everyone has to start somewhere. Even the fittest of the fit had to walk into a gym a little wet behind the biceps. Fortunately, you've already put your best foot forward by educating yourself before you start training. When it comes to building muscle, losing weight, and getting fit, it's far easier to go wrong than it is to blindly stumble onto the right formula.

When you're a total novice, the best thing you can do is ease into training. If you strain so hard that the veins in your forehead read like a roadmap, the next day you'll feel stiffer than the Tin Man after a dip in the Pacific. Yes, it's only natural and expected to experience a little post-workout pain, but you shouldn't be bumping up the share price of your favourite ibuprofen. This is not the route you have to take.

The following is the most basic muscle-building plan for the everyman. If you have any injuries, see a professional to figure out whether you can do these moves. You should expect to feel comfortable with all of these exercises. Some trainers may argue that these are advanced exercises and that novices should use machines first. However, these exercises involve essential, everyday actions (performed with a weight) that even a 5-year-old can do with a smile.

If you can't perform these exercises, see a medical professional about fixing your imbalances before you start any kind of exercise program. If you have a persistent, irresolvable injury, simply leave out the exercises you can't do and replace them with the nearest machine equivalent that your gym has to offer.

In less than four weeks you'll probably have to fork out some money for a few new shirts. It's a small price to pay for sleeve-splitting arms and a more muscular frame.

GETTING STARTED

Perform the following workouts 2-4 times per week and perform a different workout each day. You don't need to do the workouts on the days of the week listed here—these are included just as an illustration—but make sure to either do them two days in a row with a rest day afterward, or alternate between rest and training days. Rest for 60-90 seconds between each set.

Figure out during the first two weeks what weights you're capable of pushing. After this, try to increase the weights by 3-7 percent each week. In a few short weeks you'll be the proud owner of a newly refurbished body made of box-fresh muscle.

Workout 1: Monday

•  Bodyweight Squat
  3 sets of 15 reps, rest 60-90 seconds
•  Dumbbell Bench Press
  3 sets of 15 reps, rest 60-90 seconds
•  Pull-Up
  3 sets of 15 reps, rest 60-90 seconds
•  Dumbbell Deadlift
  3 sets of 15 reps, rest 60-90 seconds
•  Dumbbell Lateral Raise
  3 sets of 15 reps, rest 60-90 seconds
•  Hammer Curl
  3 sets of 15 reps, rest 60-90 seconds
•  Triceps Push-Down
  3 sets of 15 reps, rest 60-90 seconds
•  Bicycle Crunch
  3 sets of 15 reps, rest 60-90 seconds
•  Jog, Walk, Elliptical Trainer, Row, or Cycle
  5-15 minutes
• Workout 2: Tuesday
• •  Dumbbell Incline Bench Press
    3 sets of 12 reps, rest 60-90 seconds
  •  Bodyweight or Dumbbell Step-Up
    3 sets of 12 reps, rest 60-90 seconds
  •  Dumbbell Bent-Over Row
    3 sets of 12 reps, rest 60-90 seconds
  •  Bodyweight or Dumbbell Lunge
    3 sets of 12 reps, rest 60-90 seconds
  •  Dumbbell Seated Shoulder Press
    3 sets of 12 reps, rest 60-90 seconds
  •  Plank
    3 reps of 60 seconds, rest 60-90 seconds
  •  Jog, Walk, Elliptical Trainer, Row, or Cycle
    5-15 minutes
  • Workout 3: Thursday
  • •  Dumbbell Split Squat
      3 sets of 15 reps, rest 60-90 seconds
    •  Power Clean
      3 sets of 15 reps, rest 60-90 seconds
    •  Parallel Bar Dip
      3 sets of 15 reps, rest 60-90 seconds
    •  Incline Reverse Flye
      3 sets of 15 reps, rest 60-90 seconds
    •  Lying Leg Raise
      3 sets of 15 reps, rest 60-90 seconds
    •  Seated Calf Raise
      3 sets of 15 reps, rest 60-90 seconds
    •  EZ-Bar Curl
      3 sets of 15 reps, rest 60-90 seconds
    •  Close-Grip Bench Press
      3 sets of 15 reps, rest 60-90 seconds
    •  Jog, Walk, Elliptical Trainer, Row, or Cycle
      5-15 minutes
    • Workout 4: Friday
    • •  Dumbbell Squat
        3 sets of 12 reps, rest 60-90 seconds
      •  Chin-Up
        3 sets of 12 reps, rest 60-90 seconds
      •  Dumbbell Chest Flye
        3 sets of 12 reps, rest 60-90 seconds
      •  Dumbbell Upright Row
        3 sets of 12 reps, rest 60-90 seconds
      •  Single-Arm Dumbbell Row
        3 sets of 12 reps, rest 60-90 seconds
      •  Good Morning
        3 sets of 12 reps, rest 60-90 seconds
      •  Jog, Walk, Elliptical Trainer, Row, or Cycle
        5-15 minutes

      • PROGRESSING THE PROGRAM

        Phase 1 (Weeks 1-8): Stick with the program for approximately two months. However, if you have a little experience and your growth and fitness progression become stagnant, move to Phase 2. Try to increase the weights by 2-7 percent each week. If you initially do bodyweight exercises, progress to doing weighted versions of those exercises in order to continually challenge yourself.

        Phase 2 (Weeks 8-12): Do 12 reps instead of 15. Increase the weights from Phase 1 by 10-15 percent and keep resting for a maximum of 60 seconds between sets.

        Phase 3 (Weeks 12-18): Do 10 reps instead of 12. Do 4 sets instead of 3 and rest for 45 seconds between sets. Increase the weights from Phase 2 by 10-15 percent.

        Finished? Well done. You're officially a weightlifter.