4 Week Beginner Workout Routine with Free PDF

Finding a suitable workout program can be time consuming because there are various workout routines available on the web. And the most confusing part is that they are different from one another, which will confuse you about which one to follow. That’s why I’ve decided to create a 4 week beginner workout routine as per my experience and knowledge.

I’ve actually shared two workout plans in this article, one for muscle building and the other for increasing fat loss; depending on your fitness goal, you can save one of the routines.

You can’t always depend on a gym trainer because he/she has to train many guys and girls at the same time, so it’s better to save this workout. You can also show this routine to your trainer to make sure whether it is suitable for you or not. Once she/he is okay with it, you can start doing this program.

Who can follow this workout routine?

Being strong and fit is the ultimate goal of every human being, irrespective of gender. Some people join the gym to reduce body fat; some want to gain muscles, and some like to stay fit and maintain their physique. And keeping yourself fit means protecting yourself from many health issues.

Everyone’s physique is different, so their goal is. That is why I have created two gym workout routines for beginners, one for muscle building and the other for fat loss, and designed them in a way that they can work for everyone. So depending on your goal, you can follow one of the routines to start developing your physique.

Along with the workout plan, I’ve also shared a list of weight loss and muscle gain foods that you can incorporate into your nutrition program.

4 Week Beginner Workout Routine To Build Muscles

Gym Workout Routine For Beginners

Summary

Program Duration4 Weeks
Workout Frequency3 Days a Week
Routine TypeFull Body, Upper/Lower, PPL, and Hybrid
Daily Workout Duration45-60 minutes
Program GoalBuild Strength and Muscle

Warm-up:  It’s good to do warm-up exercises for at least five minutes before lifting weights. Because warm-up helps increase heart rate and blood flow and minimize the risk of injuries. You can do treadmill running, stationary bicycling, or bodyweight aerobic exercises, such as mountain climbing, squat jump, high knees, or burpee, to get your heart pumped.

Week 1 – Full Body Training

The first week will be your beginning phase, where you do bodyweight and resistance machine exercises to grow your strength and improve your fitness level.

If it feels less, do not worry because it is a foundation phase. Once you move ahead, you’ll see challenging workouts.

Related: Full Body Workout Routine For Beginners: 2, 3 & 4 Day Split

Day 1 – Monday

ExercisesMusclesRepsRest
Bodyweight SquatQuad15 x 390-sec
Push Bar PushupChest10 x 32 min
Machine Shoulder PressShoulder10 x 32 min
Bench DipsTriceps10 x 390-sec
Inverted RowBack10 x 390-sec

Day 2 – Wednesday

ExercisesMusclesRepsRest
Front Lat PulldownBack12 x 32 min
Seated Cable RowingBack12 x 32 min
Leg CurlHamstrings10 x 290 sec
Incline Machine Chest PressBiceps10 x 32 min
Dumbbell Lateral RaiseSide Delt10 x 22 min

Note: If you do not have access to perform the incline machine chest press, you can use the smith machine.

Day 3 – Friday

ExercisesMusclesRepsRest
PushupChest10 x 32 min
Leg PressQuad12 x 32 min
ChinupBack, BicepsAMRAP x 32 min
Reverse Pec Deck FlyRear Delt10 x 390 sec
Forearm Plank 30-sec60-sec
Side Plank15-sec/side

Note: Here, AMRAP is an initial of as many reps as possible.

Week 2 – Upper/Lower Split

The second week will be slightly more challenging than the first one. During this week, you’ll train your lower and upper body separately. For example, you’ll do chest, triceps, and shoulder on day one, legs and core on day two, and back, biceps, and shoulder on day three.

You may also like: The Best Upper Lower Split (3, 4, 5, & 6 Day Routine)

Day 1 – Monday – Upper Body

ExerciseMusclesRepsRest
Push Bar PushupChestAMRAP x 22 min
Flat Chest Press MachineChest10 x 32 min
Pec Deck FlyChest10 x 32 min
Machine Shoulder PressShoulder10 x 32 min
Dumbbell Lateral RaiseShoulder10 x 32 min
Rope PushdownTriceps10 x 390-sec

Note: You can do flat chest presses on the smith machine if your gym does not have a chest press machine.

Day 2 – Wednesday – Lower Body

ExerciseMuscleRepsRest
Smith Machine Back SquatQuad12 x 32 min
Machine Leg PressQuad12 x 32 min
Seated Leg CurlHam12 x 390-sec
Dumbbell Step upGlutes10 x 390-sec
Calf RaisesCaves10 x 32 min

Day 3 – Friday – Upper Body

ExerciseMuscleRepsRest
Front Lat PulldownBack12 x 32 min
Seated Cable RowingBack12 x 32 min
Reverse Pec Deck FlyRear Delt,
Upper Back
10 x 32 min
Chin-upBicepsAMRAP x 32 min
Barbell CurlBicep10 x 32 min

Week 3 – Push/Pull/Legs

During this week, you’ll be doing push, pull, and legs (PPL) exercises. Push workout includes chest, triceps, and shoulder exercises; pull workout includes back, biceps, and rear delt exercises; and leg workout comprises quads, hamstrings, glutes, and calves.

Day 1 – Monday – Push Workout

ExerciseMuscleRepsRest
Smith Machine Flat Bench PressChest12 x 32 min
Incline Dumbbell Bench PressChest10 x 32 min
Dumbbell Lateral RaiseShoulder12 x 32 min
Bar Dip/Triangle PushupTricepsAMRAP x 32 min
Rope PushdownTriceps10 x 21-min

Day 2 – Wednesday – Pull Workout

ExerciseMuscleRepsRest
Front Lat PulldownBack12 x 32 min
Seated Cable RowingBack12 x 32 min
Bent-over Barbell RowBack10 x 32 min
Cable FacepullRear Delt,
Upper Trap
10 x 32 min
Alternate Dumbbell CurlBiceps10 x 32 min

Day 3 – Friday – Legs and Core

ExerciseMuscleRepsRest
Back SquatQuad12 x 32 min
Leg ExtensionQuad12 x 32 min
Seated Leg CurlHamstring12 x 390-sec
Calf RaisesCalves10 x 21-min
PlankCore45-sec30-sec
Side PlankCore20-sec/side

Note: Perform back squats with any equipment you like, such as a barbell and smith machine.

Week 4 – Hybrid Split

The hybrid split is an exercise program where you do a combination of upper and lower body exercises. So it may be challenging but can be effective for growing strength and size.

Day 1- Monday – Chest, Triceps, Glutes, and Calves

ExerciseRepsRest
Flat Bench Press12 x 32 min
Incline Bench Press10 x 32 min
Dumbbell Lateral Raise12 x 32 min
Machine Rear Delt Fly10 x 32 min
Rope Pushdown10 x 32 min
Calf Raise10 x 21-min

Day 2 – Wednesday – Back, Biceps, and Hamstrings

ExerciseRepsRest
Front Lat Pulldown12 x 32 min
Seated Cable Rowing12 x 32 min
Bent-over Barbell Row10 x 32 min
Barbell Curl10 x 32 min
Cable Curl10 x 32 min
Machine Leg Curl10 x 32 min

Day 3 – Friday – Quads, Shoulder, and Glutes

ExerciseRepsRest
Back Squat12 x 32 min
Leg Press12 x 32 min
Dumbbell Overhead Press12 x 32 min
Dumbbell Lateral Raise12 x 32 min
DB Rear Delt Raise12 x 32 min
Glute Bridge10 x 31-min

4 Week Beginner Gym Workout Routine for Weight Loss

Beginner Gym Workout Routine for Weight Loss

Summary

Program Duration4 Weeks
Workout Frequency4 Days a Week
Routine TypeFull Body and Cardio
Daily Workout Duration45-60 minutes
Program GoalBuild Strength, Muscle and Burn Maximum Calories
Alternate Plan4 Week Fat Loss Workout Plan
Summary of 4 week workout routine for beginners to speed up weight loss

Note: Perform each exercise at your own pace. Use this workout program to build strength and endurance. Once you’re used to it, you can challenge your endurance level.

Week 1

Monday

ExerciseDuration/RepsRest
Treadmill5 minutes2 min
Stationary Bicycling5 minutes2 min
Machine Bench Press12 x 32 min
Machine Shoulder Press12 x 32 min
Plankup to 60-sec30-sec
Side Plankup to 20-sec/side

Tuesday

ExerciseTime/RepsRest
Treadmill Run5 minutes2 min
Elliptical Cross Trainer5 minutes2 min
Rack Pull15 x 32 min
Front Lat Pulldown12 x 32 min
Mountain Climbing15-sec x 230-sec
SitupsAMRAP x 260-sec

Thursday

ExerciseTime/RepsRest
Low Intense Cardio20 minutes2 min
Smith Machine Back Squat15 x 32 min
One-arm Dumbbell Row10 x 32 min
High to Low Cable Woodchop10 x 21-min
Reverse Crunches10 x 21-min

Friday

ExerciseTime/RepsRest
Treadmill5 minutes2 min
Battle Rope15-sec x 32 min
Dumbbell Lateral Raises10 x 32 min
Dumbbell Step up12 x 32 min
Standing Side Bend10 x 21-min
Hanging Knee RaiseAMRAP x 21-min

Week 2

Monday

ExerciseTime/RepsRest
Treadmill5 minutes2 min
Stationary Bicycling5 minutes2 min
Elliptical Cross Trainer5 minutes2 min
Incline Machine Bench press12 x 32 min
Kneeling Diamond PushupAMRAP x 32 min
Plankup to 60-sec1-min
Side Plank20-sec/side

Tuesday

ExerciseRepsRest
Low Intense Cardio20 minutes2 min
Front Lat Pulldown10 x 32 min
Seated Cable Rowing12 x 32 min
Core Workout10 minutes

Thursday

ExerciseDuration/RepsRest
Treadmill5 minutes2 min
Stationary Bicycling5 minutes2 min
Elliptical Cross Trainer5 minutes2 min
Rack Pull12 x 32 min
Face Pull12 x 32 min
Mountain Climbing15-sec x 230-sec
Plankup to 1-min

Friday

ExerciseTime/RepsRest
Treadmill Run5 minutes2 min
Stationary Bicycling5 minutes2 min
Battle Rope15-sec x 32 min
Barbell Push Press10 x 22 min
Machine Leg Press10 x 32 min
High to Low Cable Woodchop10 x 21-min
Reverse Crunches10 x 21-min

Week 3

Monday

ExerciseTime/RepsRest
Treadmill Run8 minutes2 min
Stationary Bicycling5 minutes2 min
Elliptical Cross Trainer5 minutes2 min
Machine Bench press10 x 32 min
Rack Pull10 x 32 min
Standing Side Bend10 x 21-min
Hanging Knee Raise10 x 21-min

Tuesday

ExerciseTime/RepsRest
Low Intense Cardio20 minutes2 min
Machine Shoulder Press10 x 32 min
Dumbbell Lateral Raises10 x 32 min
Dumbbell Step-up10 x 32 min

Thursday

ExerciseTime/RepsRest
Treadmill Run8 minutes2 min
Stationary Bicycling5 minutes2 min
Front Lat Pulldown10 x 32 min
Seated Cable Rowing10 x 32 min
Core Workout10 minutes2 min

Friday

ExerciseTime/RepsRest
Treadmill Run5 minutes2 min
Stationary Bicycling5 minutes2 min
Battle Rope15-sec x 32 min
Barbell Push Press10 x 32 min
Back Squat10 x 32 min
Kneeling Cable Crunches10 x 21-min
Plankup to 60-sec1-min

Week 4

Monday

ExerciseTime/RepsRest
Low Intense Cardio20 minutes2 min
Machine Chest Press10 x 32 min
Incline Dumbbell Press10 x 32 min
Dumbbell Front Lunges10 x 32 min

Tuesday

ExerciseTime/RepsRest
Treadmill Run10 minutes2 min
Stationary Bicycling5 minutes2 min
Elliptical Cross Trainer5 minutes2 min
Front Lat Pulldown10 x 32 min
Rack Pull10 x 32 min
Standing Side Bend10 x 21-min
Plankup to 60-sec1-min

Thursday

ExerciseTime/RepsRest
Treadmill Run10 minutes2 min
Machine Shoulder Press10 x 32 min
Seated Cable Rowing10 x 32 min
Cable Facepull10 x 32 min
Core Workout10 minutes2 min

Friday

ExerciseTime/RepsRest
Low Intense Cardio20 minutes2 min
Machine Chest Press10 x 32 min
Leg Press10 x 32 min
Leg Curl10 x 32 min

Gym Workout Routines for Beginners PDF

Muscle Gain and Weight Loss Nutrition for Beginners

Diet plays an important role in muscle building and weight loss. A proper diet helps you achieve your fitness goal faster.

The first step to achieving your best physique is to know what nutrition you’re getting from the foods you eat. Knowing how many calories you consume throughout the day helps you maintain your calorie intake based on your goal.

Your daily nutrition must include macro and micro nutrients, such as carbs, protein, fats, fiber, minerals, and vitamins.

This article is primarily about workout routines, so I can’t include all information here, but I can share some macros info that can help you understand what you should eat.

Macros for Muscle Building

High-protein foods are essential for the growth of the muscles, while fats and carbs are also important sources of energy.

If you want to gain muscle and increase your body mass, you should consume more calories every day than your body needs.

Here is an example of Macros.

Nutrients Protein Carbs Fats 
Breakfast 30-40 grams 50-60 grams 15-20 grams 
Lunch 30-40 grams 70-100 grams 15-20 grams 
Dinner 30-40 grams 40-50 grams 10-15 grams 
Pre-Workout 30 to 40 grams of protein 30 minutes before training. 40 to 50 grams of carbs 30 minutes before training. No 
Post-Workout At least 30 to 40 grams of protein in your post-workout meal. 1 gram per kilogram of body weight in your post-workout meal. No 
The number can vary from person to person

Examples of Protein Sources: Chicken Breast, Eggs, Whey Isolate, Soya Chunks, Oatmeal, Nuts butter, Legumes, Lentils, Salmon 

Examples of Carbs: Brown Bread, Oats, Rice, Banana, and sweet potatoes. 

Examples of Micronutrients Foods: Avocados, Spinach, Borcalli, Cucumber, Mushrooms, Fruits, and Other green veggies. 

Try to consume at least 3 meals each day as well as 2 snacks (one of which should be protein) throughout the day so that your body can get all of the nutrients and vitamins from foods. 

Related: Highest Protein Foods For Weight Gain 

Nutrition for Weight Loss

Diet is crucial when it comes to weight loss. Only working out won’t going to help you much if your aim is weight loss.

A weight loss diet should contain lean meats, whey protein isolates, low-fat dairy products, and plenty of fruit and vegetables so that your body can get everything it needs to function properly while helping you lose weight.

The macros of weight loss depend on several things, such as your body mass index (BMI), basal metabolic rate (BMR), activity throughout the day, and age.

A general rule of fat loss is to consume fewer calories than your body burns throughout the day.

You can check out an article on Healthline.com about weight loss macros to know more about what you should consume depending on your fitness level and goal.

Related: The Best Lowest Calorie Foods For Weight Loss

The last Words and Tips for Beginners

1. This plan may be challenging, but you have to complete it to take your fitness to the next level.

2. You’ll feel pain in the first week of your training, But don’t worry, it’s normal. Once your body gets used to it, you’ll start enjoying it.

3. Drink enough water to keep yourself hydrated throughout the day. Try to include some juice or watery fruits like watermelon to keep yourself hydrated and full during the day.

3. To prevent injuries, avoid lifting too much weight initially. Always start with lightweight than your ability. Moreover, lift weight gently, neither too hasty nor too slowly.

4. For better performance during the workout, do warm-up exercises before lifting weights because it helps adjust your muscles, increase your heart rate and blood flow, and reduce the risk of injuries.

5. Imagine that you have achieved your best physique twice a day.

6. Last but not least, everyone’s body responds differently; some people see quick results, while for others, it takes more time. So, do not panic, keep patience, work consistently, and feed your muscles optimum nutrition and you’ll surely see the results.

Related: How Long Does It Take To Build Noticeable Muscle?

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