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Beginner's Workout for 4 Days a Week


If you're a novice who is just getting started with your fitness routine, it's critical that you take the time to make sure you're completing a routine that will help you achieve the goals you've set.
A four-day workout is a good place to start for a novice since it gives you enough time off during the week to relax and allows you to focus more on individual muscle groups than a full-body workout.
Let's have a look at what this four-day beginner workout entails.

The Split — For this program, we'll use an upper/lower body split, which means you'll do one upper body workout one day, one lower body workout the next, take a rest day in between, and then repeat the cycle before taking a week off to relax and recover completely.
This split is suitable for both beginners and advanced trainees, so you may use it as you develop, making little modifications for increased difficulty.

The Exercises — The main focus of this workout will be compound movements, as improving your general strength foundation will be critical to your success as a beginning.
Compound exercises help you to accomplish this while keeping the overall volume of your workout session manageable.
At the end of the session, we'll add a few isolation exercises to thoroughly tire the smaller muscle groups while keeping total volume under control.
Finally, your reps will be kept in the strength-building rep range so that you may focus on creating a strong strength foundation before moving on to the next step in your program.

To minimize overtraining, the sets will be kept at a reasonable level as well, with 2-3 sets each exercise. At this point, you should move slowly to give your body time to adjust to the new exercise demands.
If you start to feel like you aren't resting between sessions while doing this workout, cut back on the overall set number of a few exercises. Never reduce back on the weight level however as that’s where your primary gains are made.

Let's have a look at your workout strategy:



Exercise Reps Sets Rest
Squats 8 2 60 seconds
Deadlifts 8 2 60 seconds
Lunges 10 2 60 seconds
Seated Calf Raise 12 2 30 seconds
Standing Calf Raise 12 2 30 seconds
Plank Hold 30 second hold 2 30 seconds


Exercise Reps Sets Rest
Chest Press 8 2 60 seconds
Bent Over Rows 8 2 60 seconds
Shoulder Press 10 2 60 seconds
Bicep Curl 12 2 30 seconds
Tricep Extension 12 2 30 seconds

Wednesday Off

Thursday Reps Sets Rest
Leg Press 8 2 60 seconds
Deadlift 8 2 60 seconds
Lat pulldowns 10 2 60 seconds
Front Lateral Raise12 2 30 seconds
abs Bicycle 15 2 30 seconds
ABS  15 2 30 seconds


Exercise Reps Sets Rest
Incline Chest Press 8 2 60 seconds
Pull-up 8 2 60 seconds
Shoulder Press 10 2 60 seconds
Bent Over Rows 10 2 60 seconds
Lateral Raise 12 2 30 seconds
Rear Delt Fly 12 2 30 seconds


Off or light cardio