You’re an eternal beginner. You get on a program and fall off just as fast. You skip the gym if it’s raining.

Sound familiar? Don't blame yourself. Your problem probably isn't a weakness of character (although you need some steel in your spine too)—it's probably that you're not following the right strategy. Pry the snooze button off your alarm clock, because with a little effort, you can adopt good exercise and diet habits, thanks to this plan.

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 This is a basic yet extremely effective 4-day workout plan that’s perfect for beginners,

Workout 1 – Chest and Triceps

Bench Press: 3 sets x 8-12 reps

Incline Dumbbell Press: 3 sets x 8-12 reps

Cable Flyes: 3 sets x 8-12 reps

Cable Pushdowns: 3 sets x 8-12 reps

Dips: 3 sets x 8-12 reps

Workout 2 – Back and Biceps

Barbell Rows: 3 sets x 8-12 reps

Seated Rows: 3 sets x 8-12 reps

Lat Pulldowns: 3 sets x 8-12 reps

Barbell Curls: 3 sets x 8-12 reps

Alternate Dumbbell Curls: 3 sets x 8-12 reps

Workout 3 – Legs

Squats: 3 sets x 8-12 reps

Leg Press: 3 sets x 8-12 reps

Leg Extensions: 3 sets x 8-12 reps

Lying Leg Curls: 3 sets x 8-12 reps

Stiff-Leg Deadlifts: 3 sets x 8-12 reps

Leg Extensions:

Workout 4 – Shoulders

Seated Barbell Press: 3 sets x 8-12 reps

Lateral Raises: 3 sets x 8-12 reps

Upright Rows: 3 sets x 8-12 reps

Barbell Shrugs: 3 sets x 8-12 reps

Workout Days

There’s a few ways you can do this. You can workout 2 days on, 1 day off. Or 2 days on and 2 days off. Or 3 days on and 1 day off. The most common method would be to train Monday, Tuesday, Thursday and Friday. This would give you a day off during the week as well as the entire weekend to rest.

Remember, your muscles grow when you’re resting and feeding them. So eat plenty of high quality protein, complex carbs, and healthy fats, and get plenty of rest.