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
Summary
| Program Duration | 4 Weeks |
| Workout Frequency | 3 Days a Week |
| Routine Type | Full Body, Upper/Lower, PPL, and Hybrid |
| Daily Workout Duration | 45-60 minutes |
| Program Goal | Build 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
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Bodyweight Squat | Quad | 15 x 3 | 90-sec |
| Push Bar Pushup | Chest | 10 x 3 | 2 min |
| Machine Shoulder Press | Shoulder | 10 x 3 | 2 min |
| Bench Dips | Triceps | 10 x 3 | 90-sec |
| Inverted Row | Back | 10 x 3 | 90-sec |
Day 2 – Wednesday
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Front Lat Pulldown | Back | 12 x 3 | 2 min |
| Seated Cable Rowing | Back | 12 x 3 | 2 min |
| Leg Curl | Hamstrings | 10 x 2 | 90 sec |
| Incline Machine Chest Press | Biceps | 10 x 3 | 2 min |
| Dumbbell Lateral Raise | Side Delt | 10 x 2 | 2 min |
Note: If you do not have access to perform the incline machine chest press, you can use the smith machine.
Day 3 – Friday
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Pushup | Chest | 10 x 3 | 2 min |
| Leg Press | Quad | 12 x 3 | 2 min |
| Chinup | Back, Biceps | AMRAP x 3 | 2 min |
| Reverse Pec Deck Fly | Rear Delt | 10 x 3 | 90 sec |
| Forearm Plank | 30-sec | – | 60-sec |
| Side Plank | 15-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
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Push Bar Pushup | Chest | AMRAP x 2 | 2 min |
| Flat Chest Press Machine | Chest | 10 x 3 | 2 min |
| Pec Deck Fly | Chest | 10 x 3 | 2 min |
| Machine Shoulder Press | Shoulder | 10 x 3 | 2 min |
| Dumbbell Lateral Raise | Shoulder | 10 x 3 | 2 min |
| Rope Pushdown | Triceps | 10 x 3 | 90-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
| Exercise | Muscle | Reps | Rest |
|---|---|---|---|
| Smith Machine Back Squat | Quad | 12 x 3 | 2 min |
| Machine Leg Press | Quad | 12 x 3 | 2 min |
| Seated Leg Curl | Ham | 12 x 3 | 90-sec |
| Dumbbell Step up | Glutes | 10 x 3 | 90-sec |
| Calf Raises | Caves | 10 x 3 | 2 min |
Day 3 – Friday – Upper Body
| Exercise | Muscle | Reps | Rest |
|---|---|---|---|
| Front Lat Pulldown | Back | 12 x 3 | 2 min |
| Seated Cable Rowing | Back | 12 x 3 | 2 min |
| Reverse Pec Deck Fly | Rear Delt, Upper Back | 10 x 3 | 2 min |
| Chin-up | Biceps | AMRAP x 3 | 2 min |
| Barbell Curl | Bicep | 10 x 3 | 2 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
| Exercise | Muscle | Reps | Rest |
|---|---|---|---|
| Smith Machine Flat Bench Press | Chest | 12 x 3 | 2 min |
| Incline Dumbbell Bench Press | Chest | 10 x 3 | 2 min |
| Dumbbell Lateral Raise | Shoulder | 12 x 3 | 2 min |
| Bar Dip/Triangle Pushup | Triceps | AMRAP x 3 | 2 min |
| Rope Pushdown | Triceps | 10 x 2 | 1-min |
Day 2 – Wednesday – Pull Workout
| Exercise | Muscle | Reps | Rest |
|---|---|---|---|
| Front Lat Pulldown | Back | 12 x 3 | 2 min |
| Seated Cable Rowing | Back | 12 x 3 | 2 min |
| Bent-over Barbell Row | Back | 10 x 3 | 2 min |
| Cable Facepull | Rear Delt, Upper Trap | 10 x 3 | 2 min |
| Alternate Dumbbell Curl | Biceps | 10 x 3 | 2 min |
Day 3 – Friday – Legs and Core
| Exercise | Muscle | Reps | Rest |
|---|---|---|---|
| Back Squat | Quad | 12 x 3 | 2 min |
| Leg Extension | Quad | 12 x 3 | 2 min |
| Seated Leg Curl | Hamstring | 12 x 3 | 90-sec |
| Calf Raises | Calves | 10 x 2 | 1-min |
| Plank | Core | 45-sec | 30-sec |
| Side Plank | Core | 20-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
| Exercise | Reps | Rest |
|---|---|---|
| Flat Bench Press | 12 x 3 | 2 min |
| Incline Bench Press | 10 x 3 | 2 min |
| Dumbbell Lateral Raise | 12 x 3 | 2 min |
| Machine Rear Delt Fly | 10 x 3 | 2 min |
| Rope Pushdown | 10 x 3 | 2 min |
| Calf Raise | 10 x 2 | 1-min |
Day 2 – Wednesday – Back, Biceps, and Hamstrings
| Exercise | Reps | Rest |
|---|---|---|
| Front Lat Pulldown | 12 x 3 | 2 min |
| Seated Cable Rowing | 12 x 3 | 2 min |
| Bent-over Barbell Row | 10 x 3 | 2 min |
| Barbell Curl | 10 x 3 | 2 min |
| Cable Curl | 10 x 3 | 2 min |
| Machine Leg Curl | 10 x 3 | 2 min |
Day 3 – Friday – Quads, Shoulder, and Glutes
| Exercise | Reps | Rest |
|---|---|---|
| Back Squat | 12 x 3 | 2 min |
| Leg Press | 12 x 3 | 2 min |
| Dumbbell Overhead Press | 12 x 3 | 2 min |
| Dumbbell Lateral Raise | 12 x 3 | 2 min |
| DB Rear Delt Raise | 12 x 3 | 2 min |
| Glute Bridge | 10 x 3 | 1-min |
4 Week Beginner Gym Workout Routine for Weight Loss
Summary
| Program Duration | 4 Weeks |
| Workout Frequency | 4 Days a Week |
| Routine Type | Full Body and Cardio |
| Daily Workout Duration | 45-60 minutes |
| Program Goal | Build Strength, Muscle and Burn Maximum Calories |
| Alternate Plan | 4 Week Fat Loss Workout Plan |
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
| Exercise | Duration/Reps | Rest |
|---|---|---|
| Treadmill | 5 minutes | 2 min |
| Stationary Bicycling | 5 minutes | 2 min |
| Machine Bench Press | 12 x 3 | 2 min |
| Machine Shoulder Press | 12 x 3 | 2 min |
| Plank | up to 60-sec | 30-sec |
| Side Plank | up to 20-sec/side | – |
Tuesday
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill Run | 5 minutes | 2 min |
| Elliptical Cross Trainer | 5 minutes | 2 min |
| Rack Pull | 15 x 3 | 2 min |
| Front Lat Pulldown | 12 x 3 | 2 min |
| Mountain Climbing | 15-sec x 2 | 30-sec |
| Situps | AMRAP x 2 | 60-sec |
Thursday
| Exercise | Time/Reps | Rest |
|---|---|---|
| Low Intense Cardio | 20 minutes | 2 min |
| Smith Machine Back Squat | 15 x 3 | 2 min |
| One-arm Dumbbell Row | 10 x 3 | 2 min |
| High to Low Cable Woodchop | 10 x 2 | 1-min |
| Reverse Crunches | 10 x 2 | 1-min |
Friday
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill | 5 minutes | 2 min |
| Battle Rope | 15-sec x 3 | 2 min |
| Dumbbell Lateral Raises | 10 x 3 | 2 min |
| Dumbbell Step up | 12 x 3 | 2 min |
| Standing Side Bend | 10 x 2 | 1-min |
| Hanging Knee Raise | AMRAP x 2 | 1-min |
Week 2
Monday
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill | 5 minutes | 2 min |
| Stationary Bicycling | 5 minutes | 2 min |
| Elliptical Cross Trainer | 5 minutes | 2 min |
| Incline Machine Bench press | 12 x 3 | 2 min |
| Kneeling Diamond Pushup | AMRAP x 3 | 2 min |
| Plank | up to 60-sec | 1-min |
| Side Plank | 20-sec/side | – |
Tuesday
| Exercise | Reps | Rest |
|---|---|---|
| Low Intense Cardio | 20 minutes | 2 min |
| Front Lat Pulldown | 10 x 3 | 2 min |
| Seated Cable Rowing | 12 x 3 | 2 min |
| Core Workout | 10 minutes | – |
Thursday
| Exercise | Duration/Reps | Rest |
|---|---|---|
| Treadmill | 5 minutes | 2 min |
| Stationary Bicycling | 5 minutes | 2 min |
| Elliptical Cross Trainer | 5 minutes | 2 min |
| Rack Pull | 12 x 3 | 2 min |
| Face Pull | 12 x 3 | 2 min |
| Mountain Climbing | 15-sec x 2 | 30-sec |
| Plank | up to 1-min | – |
Friday
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill Run | 5 minutes | 2 min |
| Stationary Bicycling | 5 minutes | 2 min |
| Battle Rope | 15-sec x 3 | 2 min |
| Barbell Push Press | 10 x 2 | 2 min |
| Machine Leg Press | 10 x 3 | 2 min |
| High to Low Cable Woodchop | 10 x 2 | 1-min |
| Reverse Crunches | 10 x 2 | 1-min |
Week 3
Monday
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill Run | 8 minutes | 2 min |
| Stationary Bicycling | 5 minutes | 2 min |
| Elliptical Cross Trainer | 5 minutes | 2 min |
| Machine Bench press | 10 x 3 | 2 min |
| Rack Pull | 10 x 3 | 2 min |
| Standing Side Bend | 10 x 2 | 1-min |
| Hanging Knee Raise | 10 x 2 | 1-min |
Tuesday
| Exercise | Time/Reps | Rest |
|---|---|---|
| Low Intense Cardio | 20 minutes | 2 min |
| Machine Shoulder Press | 10 x 3 | 2 min |
| Dumbbell Lateral Raises | 10 x 3 | 2 min |
| Dumbbell Step-up | 10 x 3 | 2 min |
Thursday
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill Run | 8 minutes | 2 min |
| Stationary Bicycling | 5 minutes | 2 min |
| Front Lat Pulldown | 10 x 3 | 2 min |
| Seated Cable Rowing | 10 x 3 | 2 min |
| Core Workout | 10 minutes | 2 min |
Friday
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill Run | 5 minutes | 2 min |
| Stationary Bicycling | 5 minutes | 2 min |
| Battle Rope | 15-sec x 3 | 2 min |
| Barbell Push Press | 10 x 3 | 2 min |
| Back Squat | 10 x 3 | 2 min |
| Kneeling Cable Crunches | 10 x 2 | 1-min |
| Plank | up to 60-sec | 1-min |
Week 4
Monday
| Exercise | Time/Reps | Rest |
|---|---|---|
| Low Intense Cardio | 20 minutes | 2 min |
| Machine Chest Press | 10 x 3 | 2 min |
| Incline Dumbbell Press | 10 x 3 | 2 min |
| Dumbbell Front Lunges | 10 x 3 | 2 min |
Tuesday
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill Run | 10 minutes | 2 min |
| Stationary Bicycling | 5 minutes | 2 min |
| Elliptical Cross Trainer | 5 minutes | 2 min |
| Front Lat Pulldown | 10 x 3 | 2 min |
| Rack Pull | 10 x 3 | 2 min |
| Standing Side Bend | 10 x 2 | 1-min |
| Plank | up to 60-sec | 1-min |
Thursday
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill Run | 10 minutes | 2 min |
| Machine Shoulder Press | 10 x 3 | 2 min |
| Seated Cable Rowing | 10 x 3 | 2 min |
| Cable Facepull | 10 x 3 | 2 min |
| Core Workout | 10 minutes | 2 min |
Friday
| Exercise | Time/Reps | Rest |
|---|---|---|
| Low Intense Cardio | 20 minutes | 2 min |
| Machine Chest Press | 10 x 3 | 2 min |
| Leg Press | 10 x 3 | 2 min |
| Leg Curl | 10 x 3 | 2 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 |
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.
