Starting out can be hard, however starting on the right foot is the main thing, with the right workout and diet plan, you could see a difference in the first 4 weeks. Involving health and the way your body may seem.
Goals
The goals are to improve Strength, Hypertrophy and Fat Loss!
Days Per Week
There will be from 3 to 6 days of workouts during this program!
Skill Level
This program is meant for beginners that are starting their fitness journey's and or starting back at the gym.
Duration
Each workout will last up to 1 hour at least, however the program is for 4 weeks.
Type
This is for Muscle Endurance and Strength Training.
Start Time
Mainly at the start of the week, easy to track progress.
Week 1
3 days a week for week 1! Full Body
Day 1
- Dumbbell Bench Press: 3 sets of 8,10,12
- Lat Pulldowns: 3 sets of 8,10,12
- Overhead Dumbbell Press: 3 sets of 8,10,12
- Leg Press: 3 sets of 8,10,12
- Lying Leg Curls: 3 Sets of 8,10,12
- Rope Press down: 3 sets of 8,10,12
- Barbell Biceps Curl: 3 sets of 8,10,12
- Standing Calf Raises: 3 sets of 8,10,12
- Crunches: 3 sets of 15
Day 2
Rest day, recovery is the main factor of starting out at the gym
Day 3
- Dumbbell Bench Press: 3 sets of 8,10,12
- Lat Pulldowns: 3 sets of 8,10,12
- Overhead Dumbbell Press: 3 sets of 8,10,12
- Leg Press: 3 sets of 8,10,12
- Lying Leg Curls: 3 Sets of 8,10,12
- Rope Press down: 3 sets of 8,10,12
- Barbell Biceps Curl: 3 sets of 8,10,12
- Standing Calf Raises: 3 sets of 8,10,12
- Crunches: 3 sets of 15
Day 4
Rest day, recovery is the main factor of starting out at the gym
Day 5
- Dumbbell Bench Press: 3 sets of 8,10,12
- Lat Pulldowns: 3 sets of 8,10,12
- Overhead Dumbbell Press: 3 sets of 8,10,12
- Leg Press: 3 sets of 8,10,12
- Lying Leg Curls: 3 Sets of 8,10,12
- Rope Press down: 3 sets of 8,10,12
- Barbell Biceps Curl: 3 sets of 8,10,12
- Standing Calf Raises: 3 sets of 8,10,12
- Crunches: 3 sets of 15
Day 6
Rest day, recovery is the main factor of starting out at the gym
Day 7
Rest day, recovery is the main factor of starting out at the gym
Successfully made it past week 1! 3 more weeks to go!
Week 2
4 days a week for week 1! Upper and Lower Body
Day 1
- Barbell Bench Press: 3 sets of 10,12,15
- Dumbbell Fly: 3 sets of 10,12,15
- Bent over Barbell row: 3 sets of 10,12,15
- Lat pulldown: 3 sets of 10,12,15
- Overhead dumbbell press: 3 sets of 10,12,15
- Dumbbell lateral raises: 3 sets of 10,12,15
- Barbell Bicep Curls: 3 sets of 10,12,15
- Preacher curl with cable: 3 sets of 10,12,15
- Lying Ez-bar triceps extension: 3 sets of 10,12,15
- Rope Press down: 3 sets of 10,12,15
- Crunch: 3 sets of 15,20
Day 2
- Leg press: 3 sets of 10,12,15
- Lying Leg Curls: 3 sets of 10,12,15
- Seated Leg Curls: 3 sets of 10,12,15
- Standing Calf Raise: 3 sets of 15,20
- Seated Calf Raise: 3 sets of 15,20
Day 3
Rest day, recovery is the main factor of starting out at the gym
Day 4
- Barbell Bench Press: 3 sets of 10,12,15
- Dumbbell Fly: 3 sets of 10,12,15
- Bent over Barbell row: 3 sets of 10,12,15
- Lat pulldown: 3 sets of 10,12,15
- Overhead dumbbell press: 3 sets of 10,12,15
- Dumbbell lateral raises: 3 sets of 10,12,15
- Barbell Bicep Curls: 3 sets of 10,12,15
- Preacher curl with cable: 3 sets of 10,12,15
- Lying Ez-bar triceps extension: 3 sets of 10,12,15
- Rope Press down: 3 sets of 10,12,15
- Crunch: 3 sets of 15,20
Day 5
- Leg press: 3 sets of 10,12,15
- Lying Leg Curls: 3 sets of 10,12,15
- Seated Leg Curls: 3 sets of 10,12,15
- Standing Calf Raise: 3 sets of 15,20
- Seated Calf Raise: 3 sets of 15,20
Day 6
Rest day, recovery is the main factor of starting out at the gym
Day 7
Rest day, recovery is the main factor of starting out at the gym
Successfully made it past week 2! 2 more weeks to go!
Week 3
6 days a week for week 1! Push, Pull and legs!
Day 1
- Incline barbell bench press: 4 sets of 10,10,12,15
- Dumbbell fly: 4 sets of 10,10,12,15
- Overhead dumbbell press: 4 sets of 10,10,12,15
- Smith Machine upright row: 4 sets of 10,10,12,15
- Lying Ez-Bar Triceps Extension: 4 sets of 10,10,12,15
- Dumbbell kickback: 4 sets of 10,10,12,15
Day 2
- Barbell Upright row: 4 sets of 10,10,12,15
- Single-arm neutral grip dumbbell row: 4 sets of 10,10,12,15
- incline dumbbell biceps curl: 4 sets of 10,10,12,15
- Preacher curl with cables: 4 sets of 10,10,12,15
- Reverse Crunch: 3 sets of 15,20
- Crunch: 3 sets of 15,20
Day 3
- Back Squat: 4 sets of 8,8,10,12
- Leg press: 4 sets of 8,8,10,12
- Seated Leg Curl: 4 sets of 8,8,10,12
- Romanian deadlift: 4 sets of 8,8,10,12
- Standing calf raise: 4 sets of 8,8,10,12
- Seated Calf raises: 4 sets of 8,8,10,12
Day 4
- Incline barbell bench press: 4 sets of 10,10,12,15
- Dumbbell fly: 4 sets of 10,10,12,15
- Overhead dumbbell press: 4 sets of 10,10,12,15
- Smith Machine upright row: 4 sets of 10,10,12,15
- Lying Ez-Bar Tricep Extension: 4 sets of 10,10,12,15
- Dumbbell kickback: 4 sets of 10,10,12,15
Day 5
- Barbell Upright row: 4 sets of 10,10,12,15
- Single-arm neutral grip dumbbell row: 4 sets of 10,10,12,15
- incline dumbbell biceps curl: 4 sets of 10,10,12,15
- Preacher curl with cables: 4 sets of 10,10,12,15
- Reverse Crunch: 3 sets of 15,20
- Crunch: 3 sets of 15,20
Day 6
- Back Squat: 4 sets of 8,8,10,12
- Leg press: 4 sets of 8,8,10,12
- Seated Leg Curl: 4 sets of 8,8,10,12
- Romanian deadlift: 4 sets of 8,8,10,12
- Standing calf raise: 4 sets of 8,8,10,12
- Seated Calf raises: 4 sets of 8,8,10,12
Day 7
Rest day, recovery is the main factor of starting out at the gym
Successfully made it past week 3! 1 more weeks to go!
Week 4
4 days a week for week 1! Full Body!
Day 1
- Incline Barbell Bench Press: 5 sets of 10
- Dumbbell Bench Press: 5 sets of 10
- Dumbbell Fly: 5 sets of 10
- Rope Press down: 4 sets of 10
- Dumbbell kickbacks: 3 sets of 10
- Lying Ez-bar Triceps extension: 3 sets of 10
- Standing Calf Raise: 3 sets of 25
- Seated Calf Raise: 3 sets of 25
Day 2
- Back Squat: 5 sets of 10
- Leg Press: 5 sets of 8,10
- Lying Leg Curl: 3 sets of 8,10,12
- Romanian Deadlift: 3 sets of 8,10,10
- Seated Leg Curl: 3 sets of 8,10,12
- Reverse Crunches: 2 sets of 20
- Crunches: 2 sets of 20
Day 3
Rest day, recovery is the main factor of starting out at the gym
Day 4
- Overhead Dumbbell Press: 4 sets of 12
- Smith Machine Upright Row: 3 sets of 8,10,12
- Dumbbell Lateral raises: 3 sets of 10
- Seated calf raises: 10 sets of 10
Day 5
- Barbell bent over row: 5 sets of 12
- Lat Pulldown: 5 sets of 12
- Single arm neutral grip Dumbbell Row: 5 sets of 12
- Barbell Biceps Curl: 4 sets of 12
- Incline Dumbbell Biceps Curl: 3 sets of 12
- Preacher Curl with Cable: 3 sets of 12
- Crunches: 3 sets of 20
Day 6
Rest day, recovery is the main factor of starting out at the gym
Day 7
Rest day, recovery is the main factor of starting out at the gym
Successfully managed to make it through the 4 weeks!
Banner and Image Credit: Mizkit
