4 Week Workout Plan For Beginners
General Guidelines:
- Warm-Up (5-10 minutes): Always begin with a light warm-up like brisk walking, jogging, or dynamic stretching to prepare your body.
- Cool-Down (5-10 minutes): Finish each workout with static stretches to improve flexibility and aid recovery.
- Rest Days: Take rest days as needed. This is usually 1-2 rest days per week to allow your muscles to recover.
- Progression: As the weeks go by, try to increase your reps, weights, or intensity to challenge your body.
Week 1: Getting Started
Focus: Building a basic routine for strength, balance, and endurance.
Day 1: Full Body Strength
- Squats – 3 sets of 10-12 reps
- Push-ups (modify on knees if needed) – 3 sets of 8-10 reps
- Glute bridges – 3 sets of 12 reps
- Plank – 3 sets, hold for 20-30 seconds
- Dumbbell rows (if you don’t have dumbbells, use water bottles) – 3 sets of 10 reps per side
Day 2: Cardio & Core
- Brisk walk or jog – 20-30 minutes
- Bicycle crunches – 3 sets of 15 reps
- Leg raises – 3 sets of 12-15 reps
- Mountain Climbers – 3 sets of 30 seconds
Day 3: Rest/Active Recovery
- Take a light walk, do yoga, or stretch.
Day 4: Lower Body Strength
- Bodyweight lunges – 3 sets of 12 reps per leg
- Wall sit – 3 sets, hold for 30 seconds
- Step-ups (use a sturdy chair or bench) – 3 sets of 10 reps per leg
- Calf raises – 3 sets of 15 reps
Day 5: Upper Body Strength
- Modified push-ups – 3 sets of 10 reps
- Dumbbell shoulder press – 3 sets of 10-12 reps
- Bent-over rows (dumbbells or water bottles) – 3 sets of 10 reps
- Dumbbell bicep curls – 3 sets of 12 reps
- Triceps dips (using a chair or bench) – 3 sets of 10 reps
Day 6: Cardio & Flexibility
- Brisk walk or bike ride – 20-30 minutes
- Stretching or yoga – 15-20 minutes
Day 7: Rest
Week 2: Building Strength
Focus: Increasing intensity and improving endurance.
Day 1: Full Body Strength
- Squats (try adding weight if you feel ready) – 3 sets of 12 reps
- Push-ups (regular) – 3 sets of 10 reps
- Glute bridges with single-leg variation – 3 sets of 10 reps per leg
- Plank – 3 sets, hold for 30-40 seconds
- Dumbbell rows – 3 sets of 12 reps per side
Day 2: Cardio Intervals
- Warm-up: 5 minutes brisk walk or light jog
- Intervals: Alternate between 30 seconds sprint (or fast jog) and 1-minute walk (repeat for 20 minutes)
- Core work: Bicycle crunches – 3 sets of 20 reps
Day 3: Rest/Active Recovery
- Light stretching or yoga for 20-30 minutes.
Day 4: Lower Body Strength
- Lunges (add dumbbells for extra challenge) – 3 sets of 12 reps per leg
- Wall sit – 3 sets, hold for 40 seconds
- Step-ups – 3 sets of 12 reps per leg
- Calf raises – 3 sets of 20 reps
Day 5: Upper Body Strength
- Push-ups – 3 sets of 12 reps
- Dumbbell shoulder press – 3 sets of 12 reps
- Bent-over rows – 3 sets of 12 reps
- Dumbbell bicep curls – 3 sets of 12 reps
- Triceps dips – 3 sets of 12 reps
Day 6: Cardio & Flexibility
- Brisk walk or bike ride – 30 minutes
- Stretching or yoga – 20-30 minutes
Day 7: Rest
Week 3: Building Endurance
Focus: Increasing the challenge with more reps and intensity.
Day 1: Full Body Strength
- Squats (with added weight or resistance) – 3 sets of 15 reps
- Push-ups (regular or incline if needed) – 3 sets of 12 reps
- Glute bridges with march (lifting one leg at a time) – 3 sets of 12 reps per leg
- Plank – 3 sets, hold for 40-50 seconds
- Dumbbell rows – 3 sets of 12 reps per side
Day 2: Cardio Endurance
- Jog or brisk walk – 30-40 minutes
- Core work: Leg raises – 3 sets of 15 reps
- Mountain climbers – 3 sets of 40 seconds
Day 3: Rest/Active Recovery
- Light stretching or yoga for flexibility and recovery.
Day 4: Lower Body Strength
- Lunges (with added weight or resistance) – 3 sets of 15 reps per leg
- Wall sit – 3 sets, hold for 45 seconds
- Step-ups – 3 sets of 15 reps per leg
- Calf raises – 3 sets of 25 reps
Day 5: Upper Body Strength
- Push-ups – 3 sets of 15 reps
- Dumbbell shoulder press – 3 sets of 15 reps
- Bent-over rows – 3 sets of 15 reps
- Dumbbell bicep curls – 3 sets of 15 reps
- Triceps dips – 3 sets of 15 reps
Day 6: Cardio & Flexibility
- Brisk walk or bike ride – 30-40 minutes
- Stretching or yoga – 20-30 minutes
Day 7: Rest
Week 4: Building Confidence and Strength
Focus: Challenging yourself to build strength and stamina.
Day 1: Full Body Strength
- Squats (with added weight or resistance) – 3 sets of 15 reps
- Push-ups – 3 sets of 15 reps
- Glute bridges with single-leg variation – 3 sets of 15 reps per leg
- Plank – 3 sets, hold for 50-60 seconds
- Dumbbell rows – 3 sets of 15 reps per side
Day 2: HIIT (High-Intensity Interval Training)
- Warm-up: 5 minutes of light cardio
- Intervals: 30 seconds of high-intensity exercise (jump squats, burpees, mountain climbers) followed by 30 seconds of rest. Repeat for 20-25 minutes.
- Core work: Bicycle crunches – 3 sets of 20 reps
Day 3: Rest/Active Recovery
- Light stretching, walking, or yoga for flexibility.
Day 4: Lower Body Strength
- Lunges (with added weight) – 3 sets of 15 reps per leg
- Wall sit – 3 sets, hold for 1 minute
- Step-ups – 3 sets of 20 reps per leg
- Calf raises – 3 sets of 30 reps
Day 5: Upper Body Strength
- Push-ups – 3 sets of 20 reps
- Dumbbell shoulder press – 3 sets of 15 reps
- Bent-over rows – 3 sets of 15 reps
- Dumbbell bicep curls – 3 sets of 15 reps
- Triceps dips – 3 sets of 15 reps
Day 6: Cardio & Flexibility
- Brisk walk or bike ride – 40 minutes
- Stretching or yoga – 20-30 minutes
Day 7: Rest
Additional Tips for Success:
- Listen to Your Body: If a particular movement feels too difficult or causes pain, modify it to suit your fitness level.
- Consistency is Key: Stick with the plan and progressively challenge yourself to build strength and endurance.
- Stay Hydrated and Rested: Drink plenty of water and make sure you’re getting enough sleep for recovery.
This 4-week workout plan is designed to help you ease into a fitness routine and gradually build strength and endurance. After completing this program, you can adjust the intensity, increase weights, or explore more advanced exercises to continue your fitness journey.
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