The Complete 4-Week workout routine for beginners
Week 1: Full-Body Split
Workouts 1, 2, 3
Monday/Wednesday/Friday
Monday/Wednesday/Friday
| Muscle Group | Exercise | Sets | Reps |
|---|---|---|---|
| Chest | Dumbbell Bench Press | 3 | 8,10,12 |
| Back | Lat Pulldown | 3 | 8,10,12 |
| Shoulders | Dumbbell Overhead Press | 3 | 8,10,12 |
| Quads | Leg Press | 3 | 8,10,12 |
| Hamstrings | Lying Leg Curl | 3 | 8,10,12 |
| Triceps | Rope Pressdown | 3 | 8,10,12 |
| Biceps | Barbell Curl | 3 | 8,10,12 |
| Calves | Standing Calf raise | 3 | 8,10,12 |
| Abs | Crunch | 3 | 15 |
Week 2: Two-Day Split (Upper Body, Lower Body)
Workouts 1 & 3
Monday/Thursday: Upper Body
Monday/Thursday: Upper Body
| Muscle Group | Exercise | Sets | Reps |
|---|---|---|---|
| Chest | Bench Press | 3 | 10,12,15 |
| Chest | Flat Bench Dumbbell Flye | 3 | 10,12,15 |
| Back | Barbell Bent-Over Row | 3 | 10,12,15 |
| Back | Lat Pulldown | 3 | 10,12,15 |
| Shoulders | Dumbbell Overhead Press | 3 | 10,12,15 |
| Shoulders | Dumbbell Lateral Raise | 3 | 10,12,15 |
| Biceps | Barbell Curl | 3 | 10,12,15 |
| Biceps | Preacher Curl Machine | 3 | 10,12,15 |
| Triceps | Lying Barbell Extension | 3 | 10,12,15 |
| Triceps | Rope Pressdown | 3 | 10,12,15 |
| Abs | Crunch | 3 | 15-20 |
Workouts 2 & 4
Tuesday/Friday: Lower Body
Tuesday/Friday: Lower Body
| Muscle Group | Exercise | Sets | Reps |
|---|---|---|---|
| Quads | Leg Press | 3 | 10,12,15 |
| Quads | Leg Extension | 3 | 10,12,15 |
| Hamstrings | Lying Leg Curl | 3 | 10,12,15 |
| Hamstrings | Seated Leg Curl | 3 | 10,12,15 |
| Calves | Standing Calf raise | 3 | 15-20 |
| Calves | Seated Calf raise | 3 | 15-20 |
Week 3: Three-Day Split (Push/Pull/Legs)
Workouts 1 & 4
Monday/Thursday: Push
Monday/Thursday: Push
| Muscle Group | Exercise | Sets | Reps |
|---|---|---|---|
| Chest | Incline Barbell Press | 4 | 10,10,12,15 |
| Chest | Flat-Bench Dumbbell Flye | 4 | 10,10,12,15 |
| Shoulders | Dumbbell Overhead Press | 4 | 10,10,12,15 |
| Shoulders | Smith Machine Upright Row | 4 | 8,8,10,12 |
| Triceps | Lying barbell Extension | 3 | 10,12,15 |
| Triceps | Dumbbell Kickback | 3 | 10,12,15 |
Workouts 2 & 5
Tuesday/Friday: Pull
Tuesday/Friday: Pull
| Muscle Group | Exercise | Sets | Reps |
|---|---|---|---|
| Back | Barbell Upright Row | 4 | 8,8,10,12 |
| Back | One-Arm Dumbbell Row | 4 | 8,8,10,12 |
| Biceps | Incline Dumbbell Curl | 4 | 8,8,10,12 |
| Biceps | Preacher Curl Machine | 4 | 8,8,10,12 |
| Abs | Reverse Crunch | 3 | 15-20 |
| Abs | Crunch | 3 | 15-20 |
Workouts 3 & 6
Wednesday/Saturday: Legs
Wednesday/Saturday: Legs
| Muscle Group | Exercise | Sets | Reps |
|---|---|---|---|
| Quads | Barbell Squat | 4 | 8,8,10,12 |
| Quads | Leg Press | 4 | 8,8,10,12 |
| Hamstrings | Seated Leg Curl | 4 | 8,8,10,12 |
| Hamstrings | Romanian Deadlift | 4 | 8,8,10,12 |
| Calves | Standing Calf Raise | 3 | 25 |
| Calves | Seated Calf Raise | 3 | 25 |
Week 4: Four-Day Split
Workout 1
Monday: Chest/Triceps/Calves
Monday: Chest/Triceps/Calves
| Muscle Group | Exercise | Sets | Reps |
|---|---|---|---|
| Chest | Incline Bench Press | 5 | 10 |
| Chest | Dumbbell Bench Press | 5 | 8,8,10,10,12 |
| Chest | Flat-Bench Dumbbell Flye | 5 | 8,8,10,10,12 |
| Triceps | Rope Pressdown | 4 | 10,10,12,12 |
| Triceps | Dumbbell Kickback | 3 | 10 |
| Triceps | Lying Barbell Extension | 3 | 10 |
| Calves | Standing Calf Raise | 3 | 25 |
| Calves | Seated Calf Raise | 3 | 25 |
Workout 2
Tuesday: Legs/Abs
Tuesday: Legs/Abs
| Muscle Group | Exercise | Sets | Reps |
|---|---|---|---|
| Quads | Barbell Squat | 5 | 10 |
| Quads | Leg Press | 5 | 8,8,10,10,12 |
| Quads | Leg Extension | 5 | 8,8,10,10,12 |
| Hamstrings | Lying Leg Curl | 3 | 8,10,12 |
| Hamstrings | Romanian Deadlift | 3 | 8,10,10 |
| Hamstrings | Seated Leg Curl | 3 | 8,10,12 |
| Abs | Reverse Crunch | 2 | 20 |
| Abs | Crunch | 2 | 20 |
Workout 3
Thursday: Shoulders/Calves
Thursday: Shoulders/Calves
| Shoulders | Dumbbell Overhead Press | 4 | 12 |
|---|---|---|---|
| Shoulders | Smith Machine Upright Row | 3 | 8,10,12 |
| Shoulders | Dumbbell Lateral Raise | 3 | 10 |
| Calves | Seated Calf Raise | 10 | 10 |
Workout 4
Friday: Back/Biceps/Abs
Friday: Back/Biceps/Abs
| Muscle Group | Exercise | Sets | Reps |
|---|---|---|---|
| Back | Barbell Bent-Over Row | 5 | 12 |
| Back | Lat Pulldown | 5 | 8,8,10,12,12 |
| Back | One-Arm Dumbbell Row | 5 | 8,8,8,10,10 |
| Biceps | Barbell Curl | 4 | 10,10,12,12 |
| Biceps | Incline Dumbbell Curl | 3 | 10 |
| Biceps | Preacher Curl Machine | 3 | 10 |
| Abs | Crunch | 3 | 20 |
Whether you're a workout routine for beginners - or start - this training plan on the fast track will help you dramatically improve your fitness levels and fitness in four weeks workout routine for beginners .
In the field of fitness beginner workout program beginner workout program , a three-month program dominate the landscape. You've even seen a lot of them in this magazine in recent years. Are they effective? Absolutely.workout Routine for beginners But we'll leave you with an interesting secret: It is not necessary to take eight to 12 weeks to get your feet wet in the gym.
Not that you'll be a veteran after four weeks, but if you can get the first month under your belt, you get over the proverbial hump where workout routine for beginners many fail and give up, and lay the foundation for a lifetime of benefit beginner workout program.
Call for workout routine for beginners guide to bodybuilding accelerated. In this plan, the first month of training will be challenging beginner workout program , but it is not as demanding as workout routine for beginners to cause injury (or worse, burnout), and progressive in the sense that each week a different graduating exercises, more volume, intensity or more of the foregoing.
After four weeks not only be ready for the next challenge workout routine for beginners , but you've added a lot of quality muscle. In other words, a month from now, you will be much better with the shirt she looks now.beginner workout program (How's that for results?)
workout routine for beginners This program is not only for the absolute beginner who has never touched a weight before; It is also suitable for anyone who has taken time off for training.
How much time has passed since you went to the gym regularly? Six months? A year? Five years? Do not worry: The following routines get you back on track - you guessed it - just four weeks. Let us work.
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