{"id":129671,"date":"2022-07-11T14:06:17","date_gmt":"2022-07-11T14:06:17","guid":{"rendered":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/?p=129671"},"modified":"2022-07-11T14:06:17","modified_gmt":"2022-07-11T14:06:17","slug":"beginners-workout-plan-4-week-workout-plan","status":"publish","type":"post","link":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/beginners-workout-plan-4-week-workout-plan\/workout-plan\/","title":{"rendered":"Beginners Workout Plan! 4 Week Workout Plan."},"content":{"rendered":"<div id=\"pl-129671\"  class=\"panel-layout\" ><div id=\"pg-129671-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-129671-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-129671-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p><strong>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.\u00a0<\/strong><\/p>\n<p>\u00a0<\/p>\n<\/div>\n<\/div><\/div><div id=\"panel-129671-0-0-1\" class=\"so-panel widget widget_sow-features\" data-index=\"1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-features so-widget-sow-features-default-d2025f3b486d-129671\"\n\t\t\t\n\t\t>\n<div class=\"sow-features-list sow-features-responsive\">\n\n\t\t\t\t\t\t\t\t\t<div\n\t\t\t\tclass=\"sow-features-feature sow-icon-container-position-top \"\n\t\t\t\tstyle=\"display: flex; flex-direction: column; width: 33.333%;\"\n\t\t\t>\n\t\t\t\n\t\t\t\t\t\t\t\t<div\n\t\t\t\t\tclass=\"sow-icon-container sow-container-round\"\n\t\t\t\t\tstyle=\"color: #404040; \"\n\t\t\t\t\t>\n\t\t\t\t\t<span class=\"sow-icon-fontawesome sow-far\" data-sow-icon=\"&#xf2bb;\"\n\t\tstyle=\"font-size: 24px; color: #fff\" \n\t\taria-hidden=\"true\"><\/span>\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"textwidget\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h5>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\tGoals\t\t\t\t\t\t\t\t\t\t\t\t\t<\/h5>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<p>The goals are to improve Strength, Hypertrophy and Fat Loss!<\/p>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t<div\n\t\t\t\tclass=\"sow-features-feature sow-icon-container-position-top \"\n\t\t\t\tstyle=\"display: flex; flex-direction: column; width: 33.333%;\"\n\t\t\t>\n\t\t\t\n\t\t\t\t\t\t\t\t<div\n\t\t\t\t\tclass=\"sow-icon-container sow-container-round\"\n\t\t\t\t\tstyle=\"color: #404040; \"\n\t\t\t\t\t>\n\t\t\t\t\t<span class=\"sow-icon-fontawesome sow-far\" data-sow-icon=\"&#xf073;\"\n\t\tstyle=\"font-size: 24px; color: #fff\" \n\t\taria-hidden=\"true\"><\/span>\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"textwidget\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h5>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\tDays Per Week\t\t\t\t\t\t\t\t\t\t\t\t\t<\/h5>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<p>There will be from 3 to 6 days of workouts during this program!<\/p>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t<div\n\t\t\t\tclass=\"sow-features-feature sow-icon-container-position-top \"\n\t\t\t\tstyle=\"display: flex; flex-direction: column; width: 33.333%;\"\n\t\t\t>\n\t\t\t\n\t\t\t\t\t\t\t\t<div\n\t\t\t\t\tclass=\"sow-icon-container sow-container-round\"\n\t\t\t\t\tstyle=\"color: #404040; \"\n\t\t\t\t\t>\n\t\t\t\t\t<span class=\"sow-icon-fontawesome sow-fas\" data-sow-icon=\"&#xf161;\"\n\t\tstyle=\"font-size: 24px; color: #fff\" \n\t\taria-hidden=\"true\"><\/span>\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"textwidget\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h5>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\tSkill Level\t\t\t\t\t\t\t\t\t\t\t\t\t<\/h5>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<p>This program is meant for beginners that are starting their fitness journey's and or starting back at the gym.<\/p>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t<div\n\t\t\t\tclass=\"sow-features-feature sow-icon-container-position-top sow-features-feature-last-row\"\n\t\t\t\tstyle=\"display: flex; flex-direction: column; width: 33.333%;\"\n\t\t\t>\n\t\t\t\n\t\t\t\t\t\t\t\t<div\n\t\t\t\t\tclass=\"sow-icon-container sow-container-round\"\n\t\t\t\t\tstyle=\"color: #404040; \"\n\t\t\t\t\t>\n\t\t\t\t\t<span class=\"sow-icon-fontawesome sow-far\" data-sow-icon=\"&#xf017;\"\n\t\tstyle=\"font-size: 24px; color: #fff\" \n\t\taria-hidden=\"true\"><\/span>\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"textwidget\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h5>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\tDuration \t\t\t\t\t\t\t\t\t\t\t\t\t<\/h5>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<p>Each workout will last up to 1 hour at least, however the program is for 4 weeks.<\/p>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t<div\n\t\t\t\tclass=\"sow-features-feature sow-icon-container-position-top sow-features-feature-last-row\"\n\t\t\t\tstyle=\"display: flex; flex-direction: column; width: 33.333%;\"\n\t\t\t>\n\t\t\t\n\t\t\t\t\t\t\t\t<div\n\t\t\t\t\tclass=\"sow-icon-container sow-container-round\"\n\t\t\t\t\tstyle=\"color: #404040; \"\n\t\t\t\t\t>\n\t\t\t\t\t<span class=\"sow-icon-fontawesome sow-fas\" data-sow-icon=\"&#xf70c;\"\n\t\tstyle=\"font-size: 24px; color: #fff\" \n\t\taria-hidden=\"true\"><\/span>\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"textwidget\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h5>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\tType\t\t\t\t\t\t\t\t\t\t\t\t\t<\/h5>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<p>This is for Muscle Endurance and Strength Training.<\/p>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t<div\n\t\t\t\tclass=\"sow-features-feature sow-icon-container-position-top sow-features-feature-last-row\"\n\t\t\t\tstyle=\"display: flex; flex-direction: column; width: 33.333%;\"\n\t\t\t>\n\t\t\t\n\t\t\t\t\t\t\t\t<div\n\t\t\t\t\tclass=\"sow-icon-container sow-container-round\"\n\t\t\t\t\tstyle=\"color: #404040; \"\n\t\t\t\t\t>\n\t\t\t\t\t<span class=\"sow-icon-fontawesome sow-far\" data-sow-icon=\"&#xf073;\"\n\t\tstyle=\"font-size: 24px; color: #fff\" \n\t\taria-hidden=\"true\"><\/span>\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"textwidget\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h5>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\tStart Time\t\t\t\t\t\t\t\t\t\t\t\t\t<\/h5>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<p>Mainly at the start of the week, easy to track progress.<\/p>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\n<\/div>\n<\/div><\/div><div id=\"panel-129671-0-0-2\" class=\"so-panel widget widget_besclwp-divider\" data-index=\"2\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-besclwp-divider so-widget-besclwp-divider-base\"\n\t\t\t\n\t\t><hr style='margin-top:40px; margin-bottom:40px; background:#aaaaaa; height:4px;' \/><\/div><\/div><div id=\"panel-129671-0-0-3\" class=\"so-panel widget widget_sow-editor\" data-index=\"3\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<h1 style=\"text-align: center;\">Week 1<\/h1>\n<p style=\"text-align: center;\"><strong><em>3 days a week for week 1! Full Body<\/em><\/strong><\/p>\n<h3 style=\"text-align: center;\">Day 1<\/h3>\n<ul>\n<li style=\"text-align: center;\">Dumbbell Bench Press: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Lat Pulldowns: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Overhead Dumbbell Press: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Leg Press: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Lying Leg Curls: 3 Sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Rope Press down: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Barbell Biceps Curl: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Standing Calf Raises: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Crunches: 3 sets of 15<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 2<\/h3>\n<p style=\"text-align: center;\">Rest day, recovery is the main factor of starting out at the gym<\/p>\n<h3 style=\"text-align: center;\">Day 3<\/h3>\n<ul>\n<li style=\"text-align: center;\">Dumbbell Bench Press: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Lat Pulldowns: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Overhead Dumbbell Press: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Leg Press: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Lying Leg Curls: 3 Sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Rope Press down: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Barbell Biceps Curl: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Standing Calf Raises: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Crunches: 3 sets of 15<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 4<\/h3>\n<p style=\"text-align: center;\">Rest day, recovery is the main factor of starting out at the gym<\/p>\n<h3 style=\"text-align: center;\">Day 5<\/h3>\n<ul>\n<li style=\"text-align: center;\">Dumbbell Bench Press: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Lat Pulldowns: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Overhead Dumbbell Press: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Leg Press: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Lying Leg Curls: 3 Sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Rope Press down: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Barbell Biceps Curl: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Standing Calf Raises: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Crunches: 3 sets of 15<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 6<\/h3>\n<p style=\"text-align: center;\">Rest day, recovery is the main factor of starting out at the gym<\/p>\n<h3 style=\"text-align: center;\">Day 7<\/h3>\n<p style=\"text-align: center;\">Rest day, recovery is the main factor of starting out at the gym<\/p>\n<p style=\"text-align: center;\">Successfully made it past week 1! 3 more weeks to go!<\/p>\n<\/div>\n<\/div><\/div><div id=\"panel-129671-0-0-4\" class=\"so-panel widget widget_besclwp-divider\" data-index=\"4\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-besclwp-divider so-widget-besclwp-divider-base\"\n\t\t\t\n\t\t><hr style='margin-top:40px; margin-bottom:40px; background:#aaaaaa; height:4px;' \/><\/div><\/div><div id=\"panel-129671-0-0-5\" class=\"so-panel widget widget_sow-editor\" data-index=\"5\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<h1 style=\"text-align: center;\">Week 2<\/h1>\n<p style=\"text-align: center;\"><strong><em>4 days a week for week 1! Upper and Lower Body<\/em><\/strong><\/p>\n<h3 style=\"text-align: center;\">Day 1<\/h3>\n<ul>\n<li style=\"text-align: center;\">Barbell Bench Press: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Dumbbell Fly: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Bent over Barbell row: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Lat pulldown: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Overhead dumbbell press: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Dumbbell lateral raises: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Barbell Bicep Curls: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Preacher curl with cable: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Lying Ez-bar triceps extension: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Rope Press down: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Crunch: 3 sets of 15,20<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 2<\/h3>\n<ul>\n<li style=\"text-align: center;\">Leg press: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Lying Leg Curls: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Seated Leg Curls: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Standing Calf Raise: 3 sets of 15,20<\/li>\n<li style=\"text-align: center;\">Seated Calf Raise: 3 sets of 15,20<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 3<\/h3>\n<p style=\"text-align: center;\">Rest day, recovery is the main factor of starting out at the gym<\/p>\n<h3 style=\"text-align: center;\">Day 4<\/h3>\n<ul>\n<li style=\"text-align: center;\">Barbell Bench Press: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Dumbbell Fly: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Bent over Barbell row: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Lat pulldown: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Overhead dumbbell press: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Dumbbell lateral raises: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Barbell Bicep Curls: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Preacher curl with cable: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Lying Ez-bar triceps extension: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Rope Press down: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Crunch: 3 sets of 15,20<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 5<\/h3>\n<ul>\n<li style=\"text-align: center;\">Leg press: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Lying Leg Curls: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Seated Leg Curls: 3 sets of 10,12,15<\/li>\n<li style=\"text-align: center;\">Standing Calf Raise: 3 sets of 15,20<\/li>\n<li style=\"text-align: center;\">Seated Calf Raise: 3 sets of 15,20<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 6<\/h3>\n<p style=\"text-align: center;\">Rest day, recovery is the main factor of starting out at the gym<\/p>\n<h3 style=\"text-align: center;\">Day 7<\/h3>\n<p style=\"text-align: center;\">Rest day, recovery is the main factor of starting out at the gym<\/p>\n<p style=\"text-align: center;\">Successfully made it past week 2! 2 more weeks to go!<\/p>\n<\/div>\n<\/div><\/div><div id=\"panel-129671-0-0-6\" class=\"so-panel widget widget_besclwp-divider\" data-index=\"6\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-besclwp-divider so-widget-besclwp-divider-base\"\n\t\t\t\n\t\t><hr style='margin-top:40px; margin-bottom:40px; background:#aaaaaa; height:4px;' \/><\/div><\/div><div id=\"panel-129671-0-0-7\" class=\"so-panel widget widget_sow-editor\" data-index=\"7\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<h1 style=\"text-align: center;\">Week 3<\/h1>\n<p style=\"text-align: center;\"><strong><em>6 days a week for week 1! Push, Pull and legs!<\/em><\/strong><\/p>\n<h3 style=\"text-align: center;\">Day 1<\/h3>\n<ul>\n<li style=\"text-align: center;\">Incline barbell bench press: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Dumbbell fly: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Overhead dumbbell press: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Smith Machine upright row: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Lying Ez-Bar Triceps Extension: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Dumbbell kickback: 4 sets of 10,10,12,15<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 2<\/h3>\n<ul>\n<li style=\"text-align: center;\">Barbell Upright row: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Single-arm neutral grip dumbbell row: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">incline dumbbell biceps curl: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Preacher curl with cables: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Reverse Crunch: 3 sets of 15,20<\/li>\n<li style=\"text-align: center;\">Crunch: 3 sets of 15,20<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 3<\/h3>\n<ul>\n<li style=\"text-align: center;\">Back Squat: 4 sets of 8,8,10,12<\/li>\n<li style=\"text-align: center;\">Leg press: 4 sets of 8,8,10,12<\/li>\n<li style=\"text-align: center;\">Seated Leg Curl: 4 sets of 8,8,10,12<\/li>\n<li style=\"text-align: center;\">Romanian deadlift: 4 sets of 8,8,10,12<\/li>\n<li style=\"text-align: center;\">Standing calf raise: 4 sets of 8,8,10,12<\/li>\n<li style=\"text-align: center;\">Seated Calf raises: 4 sets of 8,8,10,12<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 4<\/h3>\n<ul>\n<li style=\"text-align: center;\">Incline barbell bench press: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Dumbbell fly: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Overhead dumbbell press: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Smith Machine upright row: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Lying Ez-Bar Tricep Extension: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Dumbbell kickback: 4 sets of 10,10,12,15<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 5<\/h3>\n<ul>\n<li style=\"text-align: center;\">Barbell Upright row: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Single-arm neutral grip dumbbell row: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">incline dumbbell biceps curl: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Preacher curl with cables: 4 sets of 10,10,12,15<\/li>\n<li style=\"text-align: center;\">Reverse Crunch: 3 sets of 15,20<\/li>\n<li style=\"text-align: center;\">Crunch: 3 sets of 15,20<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 6<\/h3>\n<ul>\n<li style=\"text-align: center;\">Back Squat: 4 sets of 8,8,10,12<\/li>\n<li style=\"text-align: center;\">Leg press: 4 sets of 8,8,10,12<\/li>\n<li style=\"text-align: center;\">Seated Leg Curl: 4 sets of 8,8,10,12<\/li>\n<li style=\"text-align: center;\">Romanian deadlift: 4 sets of 8,8,10,12<\/li>\n<li style=\"text-align: center;\">Standing calf raise: 4 sets of 8,8,10,12<\/li>\n<li style=\"text-align: center;\">Seated Calf raises: 4 sets of 8,8,10,12<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 7<\/h3>\n<p style=\"text-align: center;\">Rest day, recovery is the main factor of starting out at the gym<\/p>\n<p style=\"text-align: center;\">Successfully made it past week 3! 1 more weeks to go!<\/p>\n<\/div>\n<\/div><\/div><div id=\"panel-129671-0-0-8\" class=\"so-panel widget widget_besclwp-divider\" data-index=\"8\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-besclwp-divider so-widget-besclwp-divider-base\"\n\t\t\t\n\t\t><hr style='margin-top:40px; margin-bottom:40px; background:#aaaaaa; height:4px;' \/><\/div><\/div><div id=\"panel-129671-0-0-9\" class=\"so-panel widget widget_sow-editor panel-last-child\" data-index=\"9\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<h1 style=\"text-align: center;\">Week 4<\/h1>\n<p style=\"text-align: center;\"><strong><em>4 days a week for week 1! Full Body!<\/em><\/strong><\/p>\n<h3 style=\"text-align: center;\">Day 1<\/h3>\n<ul>\n<li style=\"text-align: center;\">Incline Barbell Bench Press: 5 sets of 10<\/li>\n<li style=\"text-align: center;\">Dumbbell Bench Press: 5 sets of 10<\/li>\n<li style=\"text-align: center;\">Dumbbell Fly: 5 sets of 10<\/li>\n<li style=\"text-align: center;\">Rope Press down: 4\u00a0sets of 10<\/li>\n<li style=\"text-align: center;\">Dumbbell kickbacks: 3 sets of 10<\/li>\n<li style=\"text-align: center;\">Lying Ez-bar Triceps extension: 3\u00a0sets of 10<\/li>\n<li style=\"text-align: center;\">Standing Calf Raise: 3 sets of 25<\/li>\n<li style=\"text-align: center;\">Seated Calf Raise: 3 sets of 25<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 2<\/h3>\n<ul>\n<li style=\"text-align: center;\">Back Squat: 5 sets of 10<\/li>\n<li style=\"text-align: center;\">Leg Press: 5 sets of 8,10<\/li>\n<li style=\"text-align: center;\">Lying Leg Curl: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Romanian Deadlift: 3 sets of 8,10,10<\/li>\n<li style=\"text-align: center;\">Seated Leg Curl: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Reverse Crunches: 2 sets of 20<\/li>\n<li style=\"text-align: center;\">Crunches: 2 sets of 20<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 3<\/h3>\n<p style=\"text-align: center;\">Rest day, recovery is the main factor of starting out at the gym<\/p>\n<h3 style=\"text-align: center;\">Day 4<\/h3>\n<ul>\n<li style=\"text-align: center;\">Overhead Dumbbell Press: 4 sets of 12<\/li>\n<li style=\"text-align: center;\">Smith Machine Upright Row: 3 sets of 8,10,12<\/li>\n<li style=\"text-align: center;\">Dumbbell Lateral raises: 3 sets of 10<\/li>\n<li style=\"text-align: center;\">Seated calf raises: 10 sets of 10<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 5<\/h3>\n<ul>\n<li style=\"text-align: center;\">Barbell bent over row: 5 sets of 12<\/li>\n<li style=\"text-align: center;\">Lat Pulldown: 5 sets of 12<\/li>\n<li style=\"text-align: center;\">Single arm neutral grip Dumbbell Row: 5 sets of 12<\/li>\n<li style=\"text-align: center;\">Barbell Biceps Curl: 4\u00a0sets of 12<\/li>\n<li style=\"text-align: center;\">Incline Dumbbell Biceps Curl:\u00a0 3 sets of 12<\/li>\n<li style=\"text-align: center;\">Preacher Curl with Cable:\u00a03 sets of 12<\/li>\n<li style=\"text-align: center;\">Crunches: 3 sets of 20<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Day 6<\/h3>\n<p style=\"text-align: center;\">Rest day, recovery is the main factor of starting out at the gym<\/p>\n<h3 style=\"text-align: center;\">Day 7<\/h3>\n<p style=\"text-align: center;\">Rest day, recovery is the main factor of starting out at the gym<\/p>\n<p style=\"text-align: center;\">Successfully managed to make it through the 4 weeks!<\/p>\n<p><em><strong>Banner and Image Credit: <\/strong><\/em><a class=\"jss1226 jss73 jss75 jss74\" href=\"https:\/\/www.shutterstock.com\/g\/Mizkit\">Mizkit<\/a><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>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.\u00a0\u00a0 Week 1 3 days a week for week 1! Full Body Day 1 Dumbbell&#8230;<\/p>\n","protected":false},"author":58,"featured_media":129692,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":""},"categories":[90],"tags":[],"class_list":["post-129671","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plan"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/posts\/129671","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/users\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/comments?post=129671"}],"version-history":[{"count":22,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/posts\/129671\/revisions"}],"predecessor-version":[{"id":129694,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/posts\/129671\/revisions\/129694"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/media\/129692"}],"wp:attachment":[{"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/media?parent=129671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/categories?post=129671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fiveminutesspare.com\/healthandfitness\/wp-json\/wp\/v2\/tags?post=129671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}