Fitness

4 Weeks Workout Routines for Beginners

When it comes to fitness, following this intense 4 weeks workout routines for beginners will give

you the result of what the proven three months’ work out routines can do. These workouts involve

a lot of intense exercises. However, this can be a daunting task for beginners, that’s why we are

going to share into a 4 weeks workout routines that will help transforms your body significantly.

 

4 Weeks Workout Routines for Beginner

Are you looking for the best workout routine as a beginner? These 4 Weeks Workout Routines is what you need to start your workout journey.

 

Even though the work out routines will be demanding, they will not cause injury but accelerate the

rate at which you will acquire muscles. Each week will see beginners graduate to more intense and

high volume workouts. In 4 weeks you will look significantly different.

 

First week: full-body training

You will begin with a full-body training split. This means that you will train all the major body parts.

You will exercise each body part once per session. Have a break between sessions to allow for

muscle recovery. The workout routines involve basic exercises that are suitable for beginners.

 

Workout routines 4 Weeks Workout Routines for Beginner

  • Incline dumbbell bench press: exercises arms, triceps, stomach, abs, and chest
  • Lat pulldown: works on several muscles
  • Overhead dumbbell press: works on several body parts such as arms, abs, and chest
  • Leg press: works on quadriceps, hamstrings and hip adductors
  • Crunch: tones your abs
  • Standing calf raise: works on your legs
  • Lying leg curl: works on your legs

 

Second Week 2: Split Decision

The second week of the 4 weeks workout routines will see you exercise different body parts on

different days with a two-day training split.  Ideally, you will train for two days this week. Two

lower-body days and two upper-body days. You are to train the upper body on Monday and

Thursday while the lower-body will be trained on Tuesday and Friday. Recovery days will be

Wednesday, Saturday, and Sunday. Ample rest between workouts is essential for beginners.

 

Workout routine

Upper body

  • Crunch: works on your abs
  • Rope press down: works on your arms, biceps, forearms, triceps, and shoulders
  • Machine preacher curl: works on your lower biceps
  • Lat pulldown: works on several body parts
  • Dumbbell: works on several body parts such as biceps
  • Barbell bench press: works on your shoulders, back, chest and other upper-body parts.

Lower body

  • Leg press: works on your legs and lower-body muscles
  • Leg extension: works on your legs
  • Lying leg curl: works on your legs
  • Seated leg curl: works on your legs
  • Standing calf raise: works on your legs

 

4 Weeks Workout Routines for Beginners

Are you looking for the best workout routine as a beginner? These 4 Weeks Workout Routines is what you need to start your workout journey.

 

Third Week: three-day split

On the third week of the 4 weeks, you will graduate to more intense exercises. On day 1, you will

work on your “pushing” body parts. They include the chest, triceps, and shoulders. On day 2, you

will train your “pull” body parts. They include abs, the back, and the biceps. On day 3, the lower

body is to be trained. You will body parts such as quads, hamstrings, calves, and glutes. You will

repeat the workout routines twice a week. These workout routines are suitable for beginners.

 

Workout routine

Push body parts

  • Dumbbell Flye
  • Incline barbell bench press
  • Smith machine upright row
  • Lying EZ-Bar triceps extension

Pull body parts

  • Crunch
  • Reverse crunch
  • Machine preacher curl
  • Barbell upright row
  • Incline dumbbell biceps curl

Legs

  • Back squats
  • Leg press
  • Seated leg curl
  • Standing calf raise
  • Seated calf raise

 

Fourth Week: increasing the volume

In the final week of the 4 weeks workout routines, you will train each body part once in a four-

way split. This will take four days to complete. The four-day split works on fewer muscles per

workout allowing you to train with higher intensity. This is ideally suitable for beginners who have

built muscles in the course of the 4 weeks of workout routines.

 

Workout routine

Chest, triceps, calves

  • Seated calf raise
  • Standing calf raise
  • Lying EZ-bar triceps extension
  • Dumbbell
  • Dumbbell bench press
  • Incline barbell bench press

Legs and Abs

  • Back squats
  • Leg press
  • Crunch
  • Reverse crunch
  • Lying leg curl
  • Leg extension
  • Seated leg curl

 

Join The Discussion