4 week training program for beginners.

Whether you’re starting out at the gym – or starting again after a long break – this accelerated workout plan can dramatically improve your physical fitness and take you to the next level. And sports can be useful not only for your body, but also for your wallet. You can make money on sports by placing bets on bookmaker sites such as https://parimatch.co.tz/sw/.

  • Goal: strength, hypertrophy, reduction of body fat
  • Level: beginner
  • Duration: 4 weeks
  • Days per week: 3-6
  • Program type: muscle endurance, strength training

The beginner fitness industry is largely dominated by 3-month training programs. You have probably met them on many sites dedicated to training with iron.

Are they effective? Absolutely. But here’s an interesting secret: it doesn’t necessarily take 8 or 12 weeks to get your feet wet in the gym.

Not that you’re going to be a seasoned veteran in four weeks, but if you can just get through that first month productively, you’ll get past that proverbial milestone where many newbies fail and give up, and set yourself the stage for long training sessions.

Let’s just call this the Crash Course for Beginner Bodybuilders. According to this plan, your first month of training will be difficult, but not hard enough to get injured (or worse, overtraining), and progressive in the sense that each week you will move to different exercises, more training volume and more. intensity.

In four weeks, you will not only be ready for the next stage, you will have built some quality muscle. In other words, in a month you will look significantly better shirtless than you do now.

This program is not just for the true beginner who has never touched weight; it is also suitable for those taking a long break from training.

How long has it been since you regularly went to the gym? Six months? Year? Five years? Don’t worry: the following routines will get you back on track – you guessed it – in just four short weeks. Let’s get to work.

Monthly Schedule

  • Week 1: whole body
  • Week 2: 2 Day Upper Body / Lower Body Split
  • Week 3: 3 Day Split: Bench / Deadlift / Legs
  • Week 4: 4 Day Split Full Body

Article content:

Week 1: All in One

You will start the program with a full body workout, which means you will work all the main muscle groups in each workout (as opposed to split training).

Train for three days this first week, doing only one exercise per body part in each session. It is important that you have a rest day between workouts for your body to recover. Classes are held on Monday, Wednesday and Friday, and Tuesday, Thursday, Saturday and Sunday are weekends.

The exercises listed in week 1 are a set of basic movements that, although used by experienced athletes, we find suitable for beginners as well. Please note that you do not start out on simulators only; free weight exercises will be included immediately.

The reason is that these are exercises that you need to master for long-term gains in muscle mass and strength, so you can start learning them from the first session. Please read their descriptions carefully before attempting to implement them yourself.

In the first week, you will do three sets of each exercise per workout, which by the end of the week will go up to nine sets for each body part, which is a good starting volume for your goals.

With the exception of crunches for abs workouts, you will do 8-12 reps per set. This repetition pattern is considered ideal for achieving increased muscle size (the scientific term is hypertrophy) and is commonly used by both amateur and professional athletes.

In the workouts below, note that your first set requires eight reps, the second 10 reps, and the third 12 reps. This is called the “reverse pyramid” in bodybuilding circles (the standard, straight pyramid goes from higher to lower reps), where you decrease the weight of each set to do more reps.

For example, if you used 65kg for eight reps in your first set of deadlifts, try using 55 or 60kg for your second set for ten reps and 45-50kg for your third set for 12 reps.

Before each workout, conduct a general warm-up of all muscle groups. Rest between sets 30-45 seconds, between exercises 2 minutes.

Full Body Workout: Week 1 (Monday, Wednesday, Friday)

  1. Flat Dumbbell Press – 3 sets of 8, 10, 12 reps.
  2. Wide Grip Rows – 3 sets of 8, 10, 12 reps.
  3. Standing Dumbbell Press – 3 sets of 8, 10, 12 reps.
  4. Leg Press – 3 sets of 8, 10, 12 reps.
  5. Prone Leg Curl – 3 sets of 8, 10, 12 reps
  6. Extension of arms from the upper block – 3 sets of 8, 10, 12 reps.
  7. Standing Barbell Curl – 3 sets of 8, 10, 12 reps.
  8. Standing Calf Raises – 3 sets of 8, 10, 12 reps.
  9. Lying on the floor crunches – 3 sets of 15 reps

Week 2: split decision

You are only a week in the program, but you will start training different body parts on different days with a two-day workout split (that is, the whole body is worked out for two days, and not one, as in the first week).

You will train for a total of four days this week; split includes upper body workouts (Monday and Thursday) and two lower body days (Tuesday and Friday), each body part being trained twice. Wednesday, Saturday and Sunday will be your recovery days.

Several exercises from week 1 are carried over to week 2, but one movement is added for each muscle group, with the exception of the abs, so that you can more fully train all muscle groups from different angles.

The chest, for example, includes two exercises: one is a multi-joint movement (dumbbell press), in which several joints (shoulder and elbow) are involved to work with as many muscles as possible, and the other is an isolation exercise (dumbbells) it involves only one joint (shoulder) and is more targeted at the pectoral muscles.

When doing chest presses, the deltoid muscle and triceps work as accessory muscles, that is, the presses do not isolate the chest as well as dumbbell extensions, although the working weight that you will use in isolation exercises will be significantly less than in the basic (multi-joint) movements.

You will be using the reverse pyramid repetition pattern again, although the second week the rep range will be slightly larger (15) on the third set of each exercise.

Fifteen reps may be outside the ideal range for muscle building, but these sets will help you build muscle endurance to provide a solid foundation for future growth and strength.

Before each workout, conduct a general warm-up of all muscle groups. Rest between sets 30-45 seconds, between exercises 2 minutes.

Upper Body / Lower Body Workout

Upper Body (Monday, Thursday)

  1. Bench press on a horizontal bench – 3 sets of 10, 12, 15 reps.
  2. Dumbbell Reduction on an Incline Bench – 3 sets of 10, 12, 15 reps.
  3. Bent-over Rows – 3 sets of 10, 12, 15 reps
  4. Wide Grip Rows – 3 sets of 10, 12, 15 reps.
  5. Standing Dumbbell Press – 3 sets of 10, 12, 15 reps.
  6. Standing Side Dumbbell Raises – 3 sets of 10, 12, 15 reps.
  7. Standing Barbell Curl – 3 sets of 10, 12, 15 reps
  8. Bicep Curl – 3 sets of 10, 12, 15 reps.
  9. French bench press – 3 sets of 10, 12, 15 reps.
  10. Extension of arms on the upper block – 3 sets of 10, 12, 15 reps.

Lower body (Tuesday, Friday)

  1. Barbell Squat – 3 sets of 10, 12, 15 reps
  2. Leg Press – 3 sets of 10, 12, 15 reps.
  3. Machine lying leg curl – 3 sets of 10, 12, 15 reps.
  4. Machine Leg Extension – 3 sets of 10, 12, 15 reps.
  5. Standing Calf Raises – 3 sets of 15-20 reps.
  6. Seated Calf Raises – 3 sets of 15-20 reps.
  7. Lying on the floor crunches – 3 sets of 15-20 reps.

Week 3: three by three

In the third week of the program, you start working on a three-day split: on the first day, train all the “pushing” muscle groups (chest, shoulders, triceps). On the second day, “pull-up” muscle groups (back, biceps, back delta) and abs. And on the third day, the lower body (quadriceps, buttocks, hamstrings, calves).

As with week 2, each body part is trained twice a week, so you will be going to the gym six days this week.

One new exercise has been added to each body part to provide even more angles for target muscle training. You will work each muscle group with two exercises of 3-4 sets each: four sets for large muscle groups (chest, back, shoulders, quads, hamstrings) and three sets for smaller groups (biceps, triceps, abs, calves) .

The result is 16 sets per week for large groups and 12 sets for smaller groups, again working in the 8-15 reps range, which is a significant increase in volume in the beginning of the first week.

Before each workout, conduct a general warm-up of all muscle groups. Rest between sets 30-45 seconds, between exercises 2 minutes.

Push / Pull / Legs Workout

Push Monday, Thursday

  1. Incline Bar Press – 4 sets of 10, 10, 12, 15 reps.
  2. Flat bench dumbbell reduction – 4 sets of 10, 10, 12, 15 reps.
  3. Standing Dumbbell Press – 4 sets of 10, 10, 12, 15 reps.
  4. Dumbbell Lateral Raises – 4 sets of 8, 8, 10, 12 reps.
  5. French bench press – 4 sets of 8, 8, 10, 12 reps.
  6. Bent Over Dumbbell Extension – 4 sets of 10, 10, 12, 15 reps (each arm)

Pull: Tuesday, Friday

  1. Vertical Barbell Row – 4 sets of 8, 8, 10, 12 reps.
  2. Bent-over Dumbbell Rows – 4 sets of 8, 8, 10, 12 reps.
  3. Sitting Incline Dumbbell Curl – 4 sets of 8, 8, 10, 12 reps.
  4. Bicep Curl – 4 sets of 8, 8, 10, 12 reps.
  5. Reverse crunches – 3 sets of 15-20 reps.
  6. Lying on the floor crunches – 3 sets of 15-20 reps.

Legs: Wednesday, Saturday

  1. Barbell Squat – 4 sets of 8, 8, 10, 12 reps.
  2. Leg Press – 4 sets of 8, 8, 10, 12 reps.
  3. Seated Leg Curl – 4 sets of 8, 8, 10, 12 reps.
  4. Romanian Deadlift – 4 sets of 8, 8, 10, 12 reps.
  5. Standing Calf Raises – 3 sets of 25 reps
  6. Seated Calf Raises – 3 sets of 25 reps

Week 4: Increase in volume

In the fourth and final week of the program, you will train four days a week, working each body part only once (excluding calves and abs, which each work out twice).

Four-day splits are common among experienced athletes because they involve training fewer body parts (usually 2-3) per workout, which gives each muscle group ample focus and allows for high volume training.

As you will see, the chest and triceps are combined into one session, as are the back with biceps and the quadriceps with the hamstrings, which is a very common combination among beginners and experienced bodybuilders.

The shoulders will train more or less on their own, and you will also alternate between calf and abdominal work, which respond well to training several times a week, during any other workout.

Repetitions remain in the hypertrophy range this week, but overall volume is increasing by adding more sets to individual exercises: up to five sets for larger body parts and even 10 sets on Thursday.

This increase in volume ensures that your muscles are overstretched enough to continue the growth they already began to experience in the first three weeks. Completion of this four week program entitles you to proceed to the next stage.

Before each workout, conduct a general warm-up of all muscle groups. Rest between sets 30-45 seconds, between exercises 2 minutes.

Week 4: Four Day Split

Monday Chest, Triceps, Calves

  1. Incline Bar Press – 5 sets of 10 reps
  2. Dumbbell press on a horizontal bench – 5 sets of 8, 8, 10, 10, 12 reps.
  3. Flat Dumbbell Reduction – 5 sets of 8, 8, 10, 10, 12 reps.
  4. Extension of arms on the upper block – 4 sets of 10, 10, 12, 12 reps.
  5. French bench press – 3 sets of 10 reps
  6. Bent-over Dumbbell Extension – 3 sets of 10 reps
  7. Standing Calf Raises – 3 sets of 25 reps
  8. Seated Calf Raises – 3 sets of 25 reps

Tuesday: legs, abs

  1. Barbell Squat – 5 sets of 10 reps
  2. Leg Press – 5 sets of 8, 8, 10, 10, 12 reps.
  3. Romanian Deadlift – 5 sets of 8, 8, 10, 10, 12 reps.
  4. Prone Leg Curl – 3 sets of 8, 10, 12 reps.
  5. Machine Seated Leg Extension – 3 sets of 8, 10, 12 reps.
  6. Seated Leg Curl – 3 sets of 8, 10, 12 reps
  7. Reverse crunches – 2 sets of 20 reps.
  8. Lying on the floor crunches – 2 sets of 20 reps.

Wednesday: Rest

Thursday: shoulders, calves

  1. Standing Dumbbell Press – 4 sets of 12 reps.
  2. Vertical Barbell Rows – 3 sets of 8, 10, 12 reps.
  3. Lateral Dumbbell Curls – 3 sets of 10 reps
  4. Seated Calf Raises – 10 sets of 10 reps

Friday: back, biceps, abs

  1. Bent-over Row – 5 sets of 12 reps
  2. Wide Grip Rows – 5 sets of 8, 8, 10, 12, 12 reps.
  3. Bent-over Dumbbell Rows – 5 sets of 8, 8, 8, 10, 10 reps.
  4. Barbell Curls – 4 sets of 10, 10, 12, 12 reps.
  5. Sitting Incline Dumbbell Curl – 3 sets of 10 reps
  6. Biceps Machine Curl – 3 sets of 10 reps
  7. Lying on the floor crunches – 3 sets of 20 reps

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