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Beginner Workout Program At Gym, Beginner Workouts , Full Body , Strength , Training , Burn Fat , Build Muscle

The Perfect 4 Week Beginner Workout Program At Gym for Full Body

Beginner Workout Program At Gym . After making sure that you are a beginner.And complete our Perfect 7 DAY BEGINNER TRAINER , here The Perfect Beginner Workout Program At Gym for every one .

This program isn’t just for the true beginner who has never touched a weight before; it’s also suitable for anyone who has taken an extended leave of absence from training.
Don’t Worry The following routines will get you back on track in  just 4 week.
  • Goal: Strength, Hypertrophy, Fat Loss
  • Skill level: Beginner
  • Duration: 4 weeks ( 30 day)
  • Days per week: 3-6

Related : Perfect 7 DAY BEGINNER TRAINER

The Perfect 4 Week Beginner Workout Program At Gym for Full Body

Beginner Workout Program At Gym, Beginner Workouts , Full Body , Strength , Training , Burn Fat , Build Muscle

Let’s get to work. Related : How To Do Warm up Before Exercise

Beginner Workout Program At Gym : Week 1

Week 1: Whole in One

Day 1 : Full Body & Day 3 : Full Body & Day 5 : Full Body

Exercise 1 (3 sets of 8-10-12 reps, rest 30 sec.) Dumbbell Bench Press
Exercise 2 (3 sets of 8-10-12 reps, rest 30 sec.) Lat Pull down
Exercise 3 (3 sets of 8-10-12 reps, rest 30 sec.) Overhead Dumbbell Press
Exercise 4 (3 sets of 8-10-12 reps, rest 30 sec.) Leg Press
Exercise 5 (3 sets of 8-10-12 reps, rest 30 sec.) Sliding Leg Curl
Exercise 6 (3 sets of 8-10-12 reps, rest 30 sec.) Rope Press down
Exercise 7 (3 sets of 8-10-12 reps, rest 30 sec.) Barbell Biceps Curl
Exercise 8 (3 sets of 8-10-12 reps, rest 30 sec.) 3-Way Calf Raise
Exercise 9 (3 sets of 15 reps, rest 30 sec.) Double Crunch

Day 2 : Rest & Day 4 : Rest & Day 6 : Rest & Day 7 : Rest

Beginner Workout Program At Gym Week 2

Week 2: Split Decision

Day 8 : Upper Body & Day 11 : Upper Body

Exercise 1 (3 sets of 10-12-15 reps, rest 30 sec.) Dumbbell Bench Press
Exercise 2 (3 sets of 10-12-15 reps, rest 30 sec.) Dumbbell Fly
Exercise 3 (3 sets of 10-12-15 reps, rest 30 sec.) Reverse Grip Barbell Row
Exercise 4 (3 sets of 10-12-15 reps, rest 30 sec.) Lat Pull down
Exercise 5 (3 sets of 10-12-15 reps, rest 30 sec.) Overhead Dumbbell Press
Exercise 6 (3 sets of 10-12-15 reps, rest 30 sec.) Scaption and Shrug
Exercise 7 (3 sets of 10-12-15 reps, rest 30 sec.) Barbell Biceps Curl
Exercise 8 (3 sets of 10-12-15 reps, rest 30 sec.) Machine Preacher Curl
Exercise 9 (3 sets of 10-12-15 reps, rest 30 sec.) Lying EZ Bar Triceps Extension
Exercise 10 (3 sets of 10-12-15 reps, rest 30 sec.) Rope Press down
Exercise 11 (3 sets of 15-20-20 reps, rest 30 sec.) Double Crunch

Day 9 : Lower Body & Day 12 : Lower Body

Exercise 1 (3 sets of 10-12-15 reps, rest 30 sec.) Leg Press
Exercise 2 (3 sets of 10-12-15 reps, rest 30 sec.) Leg Extension
Exercise 3 (3 sets of 10-12-15 reps, rest 30 sec.) Sliding Leg Curl
Exercise 4 (3 sets of 10-12-15 reps, rest 30 sec.) Seated Leg Curl
Exercise 5 (3 sets of 10-12-15 reps, rest 30 sec.) 3-Way Calf Raise
Exercise 6 (3 sets of 10-12-15 reps, rest 30 sec.) Seated Calf Raise

Day 10 : Rest & Day 13 : Rest & Day 14 : Rest

Beginner Workout Program At Gym Week 3

Week 3: Three on Three

Day 15 : Push & Day 18 : Push

Exercise 1 (4 sets of 10-10-12-15 reps, rest 30 sec.) Incline Barbell Bench Press
Exercise 2 (4 sets of 10-15-15-15 reps, rest 30 sec.) Dumbbell Flye
Exercise 3 (4 sets of 10-12-15-15 reps, rest 30 sec.) Overhead Dumbbell Press
Exercise 4 (4 sets of 8-8-10-12 reps, rest 30 sec.) Smith Machine Upright Row
Exercise 5 (3 sets of 10-12-15 reps, rest 30 sec.) Lying EZ Bar Triceps Extension
Exercise 6 (3 sets of 10-12-15 reps, rest 30 sec.) Dumbbell Kickback

Day 16 : Pull & Day 19 : Pull

Exercise 1 (4 sets of 8-8-10-12 reps, rest 30 sec.) Barbell Upright Row
Exercise 2 (4 sets of 8-8-10-12 reps, rest 30 sec.) Single Arm Neutral Grip Dumbbell Row
Exercise 3 (4 sets of 8-8-10-12 reps, rest 30 sec.) Incline Dumbbell Biceps Curl
Exercise 4 (4 sets of 8-8-10-12, rest 30 sec.) Machine Preacher Curl
Exercise 5 (3 sets of 15-20-20 reps, rest 30 sec.) Reverse Crunch on a Bench
Exercise 6 (3 sets of 15-20-20 reps, rest 30 sec.) Double Crunch

Day 17 : Legs & Day 20 : Legs

Exercise 1 (4 sets of 8-8-10-12 reps, rest 30 sec.) Back Squat
Exercise 2 (4 sets of 8-8-10-12 reps, rest 30 sec.) Leg Press
Exercise 3 (4 sets of 8-8-10-12 reps, rest 30 sec.) Seated Leg Curl
Exercise 4 (4 sets of 8-8-10-12, rest 30 sec.) Sumo Dead lift
Exercise 5 (3 sets of 25 reps, rest 30 sec.) 3-Way Calf Raise
Exercise 6 (3 sets of 25 reps, rest 30 sec.) Seated Calf Raise

Day 21 : Rest

Beginner Workout Program At Gym Week 4

Week 4: Turning Up the Volume

Day 22 : Chest, Triceps, Calves

Exercise 1 (5 sets of 10 reps, rest 30 sec.) Incline Barbell Bench Press
Exercise 2 (5 sets of 8-8-10-12 reps, rest 30 sec.) Dumbbell Bench Press
Exercise 3 (5 sets of 8-8-10-12 reps, rest 30 sec.) Dumbbell Fly
Exercise 4 (4 sets of 10-10-12-12 reps, rest 30 sec.) Rope Press down
Exercise 5 (3 sets of 10-10-10 reps, rest 30 sec.) Dumbbell Kickback
Exercise 6 (3 sets of 10-10-10 reps, rest 30 sec.) Lying EZ Bar Triceps Extension
Exercise 7 (3 sets of 25 reps, rest 30 sec.) 3-Way Calf Raise
Exercise 8 (3 sets of 25 reps, rest 30 sec.) Seated Calf Raise

Day 23 : Legs

Exercise 1 (5 sets of 10-10-10-10-10 reps, rest 30 sec.) Back Squat
Exercise 2 (5 sets of 8-8-10-10-12 reps, rest 30 sec.) Leg Press
Exercise 3 (5 sets of 8-8-10-10-12 reps, rest 30 sec.) Leg Extension
Exercise 4 (3 sets of 8-10-12 reps, rest 30 sec.) Sliding Leg Curl
Exercise 5 (3 sets of 8-10-10, rest 30 sec.) Sumo Deadlift
Exercise 6 (3 sets of 8-10-12 reps, rest 30 sec.) Seated Leg Curl
Exercise 7 (2 sets of 20-20 reps, rest 30 sec.) Reverse Crunch on a Bench
Exercise 8 (2 sets of 20-20 reps, rest 30 sec.) Double Crunch

Day 24 : Rest

Day 25 : Shoulders & Calves

Exercise 1 (4 sets of 12-12-12-12 reps, rest 30 sec.) Overhead Dumbbell Press
Exercise 2 (3 sets of 8-10-12 reps, rest 30 sec.) Smith Machine Upright Row
Exercise 3 (3 sets of 10-10-10 reps, rest 30 sec.) Scaption and Shrug
Exercise 4 (10 sets of 10reps, rest 30 sec.) Seated Calf Raise

Day 26 : Back, Biceps & Abs

Exercise 1 (5 sets of 12-12-12-12-12 reps, rest 30 sec.) Reverse Grip Barbell Row
Exercise 2 (5 sets of 8-8-10-10-12 reps, rest 30 sec.) Lat Pulldown
Exercise 3 (5 sets of 8-8-10-10-12 reps, rest .) Single Arm Neutral Grip Dumbbell Row
Exercise 4 (4 sets of 10-10-12-12 reps, rest 30 sec.) Barbell Biceps Curl
Exercise 5 (3 sets of 10-10-10 reps, rest 30 sec.) Incline Dumbbell Biceps Curl
Exercise 6 (3 sets of 10-10-10 reps, rest 30 sec.) Machine Preacher Curl
Exercise 7 (3 sets of 20-20-20 reps, rest 30 sec.) Double Crunch

Day 27 : Rest Day 28 : Rest

End of Beginner Workout Program At Gym.

Related : Top 10 Foods to Gain Muscle Mass .

This Beginner Workout Program At Gym deliver some good results. Follow it for the next 4-6 months.

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