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

The Complete 4 Week Beginner Workout Program

Beginner Workout Program . After you make sure that you are a beginner. here Complete 4 Week Beginner Workout Program for Full Body for every one , It doesn’t necessarily take 8 or 12 weeks to get your feet wet in the gym. Not that you’ll be a seasoned vet after four weeks, but if you can just get that first month under your belt, you’ll get yourself over the proverbial hump were so many fail and give up, and set the stage for a lifetime of gains.

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 thirty short Days.
  • 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 Complete 4 Week Beginner Workout Program

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

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

Beginners Workout Program Week 1

Beginner Workout Program , Beginner Workouts , Full Body , Beginner Workout Routine, Strength , Training , Burn Fat , Build MuscleWeek 1: Whole in One
You’ll begin the program with a full-body training split, meaning you’ll train all body parts in each workout . Train three days this first week, performing just one exercise per body part in each session. It’s important that you have a day of rest between each workout to allow your body to recover.this makes training Monday, Wednesday and Friday with Saturday and Sunday being rest days.
In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each body part, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set.
Notice in the workouts below that your first set calls for eight reps, your second set 10 reps and your third set 12.

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

Beginners Workout Program Week 2

Beginner Workout Program , Beginner Workouts , Full Body , Beginner Workout Routine, Strength , Training , Burn Fat , Build MuscleWeek 2: Split Decision
you’ll begin to train different body parts on different days with a two-day training split .You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each body part is trained twice. Wednesday, Saturday and Sunday will be your recovery days.
You’ll again employ a reverse pyramid scheme of reps, though in Week 2 you’ll go slightly higher in reps (15) on your third set of each exercise. Fifteen reps may be just outside the ideal muscle-building range, but these sets will help you increase muscular endurance to provide a solid foundation on which to build size and strength going forward.

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

Beginners Workout Program Week 3

Beginner Workout Program , Beginner Workouts , Full Body , Beginner Workout Routine, Strength , Training , Burn Fat , Build MuscleWeek 3: Three on Three
In the third week of the program we step it up to a three-day training split: Train all “pushing” body parts (chest, shoulders, triceps) on Day 1; hit the “pulling” body parts (back, biceps) and abs on Day 2; and work your lower body (quads, gluts, hamstrings, calves) on Day 3. As in Week 2, you train each body part twice a week, so you’ll hit the gym six days this week.You’ll hit each muscle group with two exercises of 3­–4 sets each: four sets for large body parts (chest, back, shoulders, quads, hamstrings) and three sets for smaller body parts (biceps, triceps, abs, calves). The result is 16 total sets for the week for large body parts and 12 sets total for smaller ones again, working in the 8–15-rep range which is a substantial increase in volume from Week 1.

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

Beginners Workout Program Week 4

Beginner Workout Program , Beginner Workouts , Full Body , Beginner Workout Routine, Strength , Training , Burn Fat , Build MuscleWeek 4: Turning Up the Volume
In the fourth and final week of the program, you’ll train four days in a four-way split that hits each body part just once (except for calves and abs, which are each trained twice).
As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs which respond well to being trained multiple times per week every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.
Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger body parts, and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks.

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 for Full Body.

Related : Top 10 Foods to Gain Muscle Mass .

About James Queen

Hi. My name is James Queen. I'm a Fitness trainer At Perfect Body Magazine . My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

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