WN365
  • WWE
  • AEW
  • IMPACT
  • ARM-WRESTLING
  • EGAMES
  • BIO
  • BLOG
  • MORE
    • PredictionsHot
    • ResultsLatest
    • Injuries
    • VS
    • Deaths
    • Listing
  • FOLLOW
    • Subscribe News
    • Follow FB Page
    • Subscribe on Youtube
    • Follow on TikTok
    • Join FB Group
    • Follow on Insta
    • Follow on Flipboard
    • Rss Feeds
Reading: The complete 4 weeks beginners workout program
Share
Aa
WN365
Aa
  • WWE
  • AEW
  • IMPACT
  • ARM-WRESTLING
  • EGAMES
  • BIO
  • BLOG
  • MORE
  • FOLLOW
Search
  • WWE
  • AEW
  • IMPACT
  • ARM-WRESTLING
  • EGAMES
  • BIO
  • BLOG
  • MORE
    • PredictionsHot
    • ResultsLatest
    • Injuries
    • VS
    • Deaths
    • Listing
  • FOLLOW
    • Subscribe News
    • Follow FB Page
    • Subscribe on Youtube
    • Follow on TikTok
    • Join FB Group
    • Follow on Insta
    • Follow on Flipboard
    • Rss Feeds
Follow US
© 2022 Foxiz News Network. Ruby Design Company. All Rights Reserved.
WN365 > Blog > The complete 4 weeks beginners workout program
BlogFitness

The complete 4 weeks beginners workout program

Stephen Ecort
Stephen Ecort
Updated 2023/01/06 at 12:07 PM
Share
9 Min Read
The complete 4 weeks beginners workout program
The complete 4 weeks beginners workout program
SHARE

Do you want to start a healthy and more active lifestyle, but have no idea where to start? Try these exercises for beginners.

This 4-week beginner workout routine is specially designed to help you get moving and make it a habit to exercise regularly.

Although 8-12 weeks is the standard for an effective training program, this 4-week training plan for beginners has been shown to be effective, achieving good results such as increased strength and fat burning in a short period of time.

However, this exercise plan is only a quarter of what you need to get in shape.
Consistency, a healthy diet, and determination are also key factors in making it all work.

A good pair of training shoes and a good pair of wireless headphones will also take you far in your fitness goals.

At the end of this blog, you’ll find an example of a 4-week beginner workout routine, and be sure to add any warm-ups and stretches before and after each training day.

Before that, let me briefly explain how this beginner workout routine works:
4-week beginner workout routine

Week 1: Get used to your body

When starting an exercise routine for the first time, it’s important to take care of your whole body first.

The reason behind this is to get your body used to more complex activities, thus increasing your tolerance for more intense workouts focused on body parts later on.

In most cases, beginners are recommended to spend 3-4 days a week with full day breaks in the middle of a total body workout.

It is much better to start with free weight exercises to increase physical and cardiovascular strength.

Our sample exercises consist of basic and intermediate movements, which you can do even without any equipment or help from anything.

You will perform 2-3 sets per movement per training day throughout the week.

Week 2: Upper/Lower Body Split

In your second week of training, begin to split the focus of your training and pay attention to the upper and lower half of your body separately.

The split between the upper and lower body works perfectly for increasing strength and gaining muscle.

Each group is trained separately on their own day to ensure maximum results.
Typically, an upper body workout targets muscle groups to some extent, such as the chest, back, shoulders, biceps, and triceps.

Meanwhile, a lower body workout trains muscle groups like quads, hamstrings, calves, lower back, and abs.

There are a couple of ways to schedule your upper and lower body training.
But the most common and recommended for beginners is to do the classic 4-day split between upper and lower body, where you do the upper body on one day followed by the lower body the next day and then a day of rest.

Week 3: Push/Pull/Leg Part

In your third week, you will divide your training into three separate days – push day, pull day, and leg day.

Each training day you will target specific muscle groups in your body.
Push day targets the chest, shoulders, and triceps.

Pull day works your back, traps, and biceps.

Lastly, leg day focuses on your lower body.

The push/pull/leg split is ideal if you’re pressed for time, since you’re only doing it for 3 days on particular muscle groups, and you’re almost always guaranteed to get good results in a short amount of time.

Week 4: High-Intensity Full Body Exercises

And finally, for the fourth week, you will return to the full-body division.
No new exercises will be introduced to you so you can focus your attention on the intensity of your training.

The only difference is the volume of your training, or simply the number of sets and reps you perform on an exercise.

This means that you will now do high-intensity exercises for four days.
Each movement should work with each muscle group at least once.
Example of a 4-week beginner exercise routine.

Week 1: Whole Body
Day 1 – Strength
Squats (10 reps)
Pushups (10 repetitions)
Jumps (5 per leg, 10 total)
Abdominal Crunches (5 repetitions)
Planks (25 seconds)
Do 2-3 sets for each exercise. Rest between the different series.
Day 2 – Rest
Day 3 – Interval
Squats (10 reps)
Pushups (10 repetitions)
Stairs (30 seconds)
Jumps (5 per leg, 10 total)
Abdominal Crunches (5 repetitions)
Jumping Jacks (15 repetitions)
Planks (25 seconds)
Lunges (10 per leg, 20 total)
Do 2-3 sets for each exercise. Rest between the different series.
Day 4 – Rest
Day 5 – Cardio
Walk/Run/Jog (30 minutes)
Jumping Jacks (30 seconds )
Lunges on the Steps (30 seconds)
Knees up (30 seconds)
Do 4 sets except for Walk/Run/Run. Rest between each series.
Day 6 – Rest
Day 7 – Rest

Week 2: Upper/Lower Body Split
Day 1 – Upper Body
Pushups (10 repetitions)
Triceps (10 repetitions)
Inchworm (10 repetitions)
Planks (25 seconds)
Make 3 series. Rest between sets.
Day 2 – Lower Body
Squats (10 reps)
Knee raise jumps (10 reps)
Calf raises (10 repetitions)
Squat Jumps (10 reps)
Make 3 series. Rest between sets.
Day 3 – Rest
Day 4 – Upper body
Pushups (10 repetitions)
Triceps (10 repetitions)
Inchworm (10 repetitions)
Planks (25 seconds)
The right side of the table (20 seconds)
Left-back (20 seconds)
Make 3 series. Rest between sets.
Day 5 – Lower Body
Squats (10 reps)
Knee raise jumps (10 reps)
Calf raises (10 repetitions)
Single Step Squats (10 per leg, 20 total)
Knee up (20 repetitions)
Lateral jumps (10 per leg, 20 total)
Make 3 series. Rest between sets.
Day 6 – Rest
Day 7 – Rest

Week 3: Push/Pull/Leg Part
Day 1 – Push
Pushups (10 repetitions)
Inchworm (10 repetitions)
Triceps (10 repetitions)
Planks (20 seconds)
Lateral plank walks (15 seconds per arm, 30 total)
Make 3 series. Rest between sets.
Day 2 – Rest
Day 3 – Throw
Arm Circles (10 reps per direction, 20 total)
Pushups (10 repetitions)
Biceps planks (20 seconds)
Superman (10 repetitions)
Pull-ups (10 reps)
Make 3 series. Rest between sets.
Day 4 – Rest
Day 5 – Legs
Courtesy jumps (10 reps)
Lower Leg Raise (10 per leg, 20 total)
Back Leg Elevated Squats (10 per leg, 20 total)
Wall Sit (20 seconds)
Do 3 sets. Rest between games.
Day 6 – Rest
Day 7 – Rest

Week 4: High-Intensity Full Body Exercises
Day 1 – Strength
Squats (15 reps)
Pushups (15 repetitions)
Jumps (10 per leg, 20 total)
Abdominal Crunches (10 reps)
Planks (30 seconds)
Make 4 series. Rest between sets.
Day 2 – Rest
Day 3 – Interval
Squats (15 reps)
Pushups (15 repetitions)
Stairs (40 seconds)
Jumps (10 per leg, 20 total)
Abdominal Crunches (10 reps)
Jumping Jacks (20 repetitions)
Planks (25 seconds)
Lunges (15 per leg, 30 total)
Make 4 series. Rest between sets.
Day 4 – Rest
Day 5 – Cardio
Walk/Run/Jog (45 minutes)
Jumping Jacks (45 segundos)
Steps (60 seconds)
High Knees (45 seconds)
Do 4 sets except for Walk/Run/Run. Rest between sets.
Day 6 – Rest
Day 7 – Strength
Squats (15 reps)
Pushups (15 repetitions)
Jumps (10 per leg, 20 total)
Abdominal Crunches (10 reps)
Planks (30 seconds)
Make 4 series. Rest between sets.
With this exercise routine for beginners, you will begin to achieve your goals.

You Might Also Like

4 Foods That are Killing Your Testosterone

10 SCARIEST MOVIE OF 2022: TOP 10 NEW HORROR FILMS BEST TO WORST

When Is The Halloween 2022:The History Of Halloween

Best Halloween Costume Choices: for {Adults, Women, Kids & Infants} this Halloween 2022

Halloween Jokes 2022: {for Kids & Adults} Wickedly-Funny Halloween Jokes for this Halloween

Sign Up For Daily Newsletter

Be keep up! Get the latest breaking news delivered straight to your inbox.
By signing up, you agree to our Terms of Use and acknowledge the data practices in our Privacy Policy. You may unsubscribe at any time.
Stephen Ecort June 27, 2022
Share this Article
Facebook Twitter Copy Link Print
Share
What do you think?
Love0
Sad0
Happy0
Sleepy0
Angry0
Dead0
Wink0
Posted by Stephen Ecort
Follow:
Stephen Ecort is a sports lover. He is one of the most experienced editors at wrestlingnews365.com with over than 20 years of experience. He covers all the ins and outs of the professional wrestling industry. Besides that he loves cooking, cycling and swimming. He is a proud dad of 2 beautiful kids and lives peacefully with his wife in the small town of Capitola, California.
Previous Article Edge VS Cody Rhodes Edge VS Cody Rhodes
Next Article The best fitness trackers of 2022 The best fitness trackers of 2022
Leave a comment Leave a comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Stay Connected

235.3k Followers Like
69.1k Followers Follow
56.4k Followers Follow
136k Subscribers Subscribe
- Advertisement -
Ad imageAd image

Latest News

Rosa Mendes Bio, Husband, Net Worth, Age, Height, Weight
Rosa Mendes Bio, Husband, Net Worth, Age, Height, Weight
Biography January 27, 2023
Backstage Speculation: Is Sami Zayn Going To Win The Royal Rumble?
Backstage Speculation: Is Sami Zayn Going To Win The Royal Rumble?
WWE News & Rumors January 26, 2023
Caprice Coleman Net Worth, Age, Height, Weight, Wife, Family 2023
Caprice Coleman Net Worth, Age, Height, Weight, Wife, Family 2023
Biography January 26, 2023
Mark Coleman Net Worth, Age, Height, Weight, Wife, Family
Mark Coleman Net Worth, Age, Height, Weight, Wife, Family
Biography January 26, 2023

About Wrestling News 365

WrestlingNews365.com the best website where you can get the latest trending news about Wrestling, MMA, Boxing, Body Building and all your favorite athletes.

Promotions

  • WWE News
  • AEW News
  • Arm Wrestling

Topics

  • Biography
  • Fitness
  • Blog
  • eGames
  • Hall of Fame
  • Injuries
  • Listings

Useful Resources

  • ZestDigitalMag
  • NationsTribune
  • BaaKhabar
  • BZnix
WN365
Follow US

© 2022 to 2025 All Rights Reserved by WrestlingNews365.com

  • About Us
  • Contact Us
  • Write for us
  • Advertise
  • Privacy Policy
  • T&C’s
  • DCMA
  • Disclaimer

Removed from reading list

Undo
Go to mobile version
AdBlock Detected
Our site is an advertising supported site. Please whitelist to support our site.
Okay, I'll Whitelist
Welcome Back!

Sign in to your account

Lost your password?