A Complete 4-week beginner workout routine

In the beginning, beginners are curious to know about the best weekly gym workout routine whether they are male or female. They want to know what should be the proper workout plan and essential diets to build muscle and lose fat. That’s why in this article, I’m going to share my 4-week beginner workout routine that is suitable for all fitness level.

Being strong and fit is the ultimate goal of every human being irrespective of gender. Some join the gym to reduce body fat; some want to gain their muscles and some just want to stay fit and maintain their fitness. 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 tried to make an adaptable workout plan that suits everyone. Whether your goal is to increase strength, lose weight, gain muscles, or just maintain overall fitness. This beginner’s weekly workout plan will surely help you achieve your goal. This post included Bro-split and a full-body workout plan for beginners for 4 weeks.

Along with the workout plan, I’ve also shared a list of foods for weight loss and weight gain for beginners; and the benefits of exercises.

Weekly Gym Workout Routine For Beginners
Full-Body Beginner Workout Plan

Related: Full Bodyweight Workout For Beginners At Home


Full Body 4-Week Beginner Gym Workout Routine

Note– 1) Duration of daily workout session: 60-75 minutes, 2) Rest between each set: 60 to 150 seconds, 3) Workout with lighter weights in the first couple of weeks to avoid any injury, and 4) Warm-up your body for 5 to 10 minutes before moving to weight training.

Beginner Workout Routine: Week 1 (Full Body Split)

Day 1- Monday

  • Jumping Jacks
    • 30 Seconds
  • Mountain Climbing
    • 30 Seconds
  • Bodyweight Squats
    • 2 sets, 20 reps each
  • Pull-ups
    • 2 sets, as many reps as possible
  • Push-ups
    • 2 sets, 10 push-ups each set
  • Smith Machine Bench press:
    • 2 sets wide grip (8 reps each)
    • 2 sets short grip (8 reps each)
  • Incline Machine Press:
    • 2 sets wide grip (6 reps each),
    • 2 sets short grip (6 reps each)
  • Seated Machine Fly
    • 2 sets (10 reps each)
  • Overhand Tricep Pushdown Extension
    • 3 sets (10 reps each)
  • Underhand Pushdown Extension
    • 2 sets (10 reps each)
  • Overhead Tricep Extension with Cable
    • 2 sets (10 reps each)

DAY 2 – Tuesday

  • High Knees
    • 30 seconds
  • Treadmill Run
    • 2 to 5 minutes at 8 to 10 KMPH
  • Lat pull-down
    • Rear 1 sets (10 reps)
    • Front 3 sets (10 reps each)
  • Cable Rowing
    • 3 sets (10 reps each)
  • Barbell Bent Over
    • 3 sets (10 reps each)
  • Smith Machine Overhead Press
    • Rear 2 sets (8 reps each)
    • Front 2 sets (10 reps each)
  • Dumbbell Arnold press
    • 2 sets, 8 reps each
  • Dumbbell Front Raises
    • 2 sets, 8 reps each
  • Dumbbell Side Lateral Raises
    • 2 sets, 8 reps each
  • Planks
    • Forearm Plank – 30 seconds
    • Side Plank – 30 seconds

Day-3 Wednesday (Rest)

Day 4 – Thursday

  • Dumbbell Lunges
    • 2 sets, 8 reps each
  • Dumbbell Sumo Squat
    • 2 sets, 8 reps each
  • Machine Leg Press
    • 2 sets (10 reps each)
  • Leg Extension
    • 2 sets (10 reps each)
  • Barbell Bicep Curl
    • 3 sets (10 reps each)
  • Preacher Curl
    • 3 sets (10 reps each)
  • Decline Bicep Curl
    • 3 sets (10 reps each)
  • Dumbbell Hammer Curl
    • 3 sets (10 reps each)
  • Palms-up wrist Curl
    • 2 sets (10 reps each)
  • Palms-down wrist Curl
    • 2 sets (10 reps each)

Day 5 – Friday – Rest

Day 6 – Saturday

  • Dumbbell Overhead Press
    • 3 sets (10 reps each)
  • Dumbbell Floor Press
    • 3 sets (10 reps each)
  • Dumbbell Incline chest press
    • 3 sets (10 reps each)
  • Cable Pushdown Tricep Extension
    • 3 sets (10 reps each)
  • Dumbbell Overhead Tricep Extension
    • 3 sets (10 reps each)
  • Dumbbell Tricep Kickback
    • 2 sets (10 reps each)
  • Machine Leg Curl
    • 3 sets (10 reps each)
  • Calf Raise
    • 3 sets (10 reps each)
  • Crunches
    • Reverse Crunches 10 reps
    • Heel touch crunches 10 reps

Day 7 – Sunday – Rest


Beginners Workout Routine: Week 2 (Upper body/Lower body)

Day 1 – Monday (Lower Body)

  • Treadmill or Cycling:
    • 3-5 minutes
  • Bodyweight Front Squat
    • 2 sets (15 reps each)
  • Dumbell Sumo Squat: 
    • 2 sets 8 (15 reps each)
  • Machine Leg Press:
    • 3 sets (10 reps each)
  • Leg Extension:
    • 3 sets 8-10 rep
  • Leg Curl
    • 3 sets 8-10 rep
  • Calf Raises: 
    • 4 sets 8-10 reps each

Day 2 – Tuesday – Upper Body

  • Pull-ups
    • As many reps as possible
  • Lat Pulldown
    • 3 sets (10 reps each)
  • Smith Machine Overhead Press
    • 3 sets (10 reps each)
  • Smith Machine Bench Press
    • 3 sets (10 reps each)
  • Incline Dumbbell Bench Press
    • 3 sets (10 reps each)
  • Dumbbell Incline Fly
    • 2 sets (10 reps each)
  • Dumbbell Rowing
    • 2 sets (10 reps each)
  • Barbell Bent Over
    • 2 sets (10 reps each)

Day 3 – Wednesday – Rest

Day 4 – Thursday – Lower Body

  • Bodyweight Squat
    • 2 sets (15 reps each)
  • Dumbbell Deadlift
    • 2 sets (6 reps each)
  • Dumbell Sumo Squat
    • 2 sets (15 reps each)
  • Machine Leg Press:
    • 3 sets (10 reps each)
  • Leg Extension:
    • 3 sets 8-10 rep
  • Leg Curl
    • 3 sets 8-10 rep
  • Gluteus Bridges
    • 2 sets (10 reps each)
  • Calf Raises: 
    • 4 sets 8-10 reps each

Day 5 – Friday – Upper Body

  • Lat Pulldown
    • 3 sets (10 reps each)
  • Dumbbell Arnold Press
    • 3 sets (10 reps each)
  • Smith Machine Bench Press
    • 3 sets (10 reps each)
  • Dumbbell IYT Raises
    • 2 sets (10 reps each)
  • Barbell Bicep Curl
    • 3 sets (10 reps each)
  • Hammer Curl
    • 2 sets (10 reps each)
  • Preacher Curl
    • 2 sets (10 reps each)
  • Barbell Tricep Extension
    • 3 sets (10 reps each)
  • Dumbbell Overhead Tricep Extension
    • 2 sets (10 reps each)
  • Cable Pushdown Tricep Extension
    • Overhand Grip -Grip – 2 sets (10 reps each)
    • Underhand Grip – 2 sets (10 reps each)
  • Wrist Curl
    • Palms-up Grip – 2 sets (10 reps each)
    • Palms-down Grip – 2 sets (10 reps each)

Rest: Day -6 and 7 (Saturday and Sunday)


Weekly Gym Workout Routine For Beginners
Beginner Gym Workout Routine

Related: Dumbbell Exercises For Beginners (Complete Guide)


Workout Routine For Beginners: Week 3 (Push/Pull/Legs)

Day 1 – Monday -Pushing Exercise (Chest, Shoulders, Triceps)

  • Bodyweight Squat
    • 2 sets (15 reps each)
  • Machine Leg Press
    • 3 sets (10 reps each)
  • Flat Barbell Bench Press
    • 3 sets (10 reps each)
  • Flat Dumbbell Bench Press
    • 3 sets (10 reps each)
  • Standing Barbell Military Press
    • 3 sets (10 reps each)
  • Arnold Dumbbell Press
    • 3 sets (10 reps each)
  • Cable Push Downs
    • 3 sets (10 reps each)
  • Close-Grip Barbell Bench Press
    • 3 sets (10 reps each)
  • Overhead DB Tricep Extensions
    • 3 sets (10 reps each)

Day 2 – Tuesday – Rest

Day 3 – Wednesday -Pulling Exercises – (Back, Biceps, Wrist)

  • Pull-ups
    • 2 sets, as many reps as possible
  • Lat Pulldown
    • Rear – 2 sets (10 reps each)
    • Front – 3 sets (10 reps each)
  • Barbell Deadlift
    • 3 sets (1-4 reps each)
  • Barbell Bent-over Row
    • Overhand Grip – 2 sets (10 reps each)
    • Underhand Grip – 2 sets (10 reps each)
  • Single-Arm Dumbbell Row
    • 3 sets (10 reps each)
  • EZ Bar Curls
    • 3 sets (10 reps each)
  • Cable Bicep Curls
    • 3 sets (10 reps each)
  • Hammer Curls
    • 3 sets (10 reps each)
  • Wrist Curl
    • Palms-up Grip – 2 sets (10 reps each)
    • Palms-down Grip – 2 sets (10 reps each)

Day 4 – Thursday – Rest


Day 5 – Friday – Legs and Core

  • Bodyweight Squats
    • 2 sets, 20 reps each
  • Dumbbell Sumo Squat
    • 2 sets, 10 reps each
  • Machine Leg Press
    • 2 sets (10 reps each)
  • Leg Machine Extension
    • 2 sets (10 reps each)
  • Machine Leg Curl
    • 3 sets (10 reps each)
  • Calf Raise
    • 3 sets (10 reps each)
  • Planks
    • Forearm Plank – 30 seconds
    • Side Plank – 30 seconds
  • Crunches
    • Reverse Crunches 10 reps
    • Heel touch crunches 10 reps
  • Leg Raises
    • 2 sets (6 reps each)

Rest: Day -6 and 7 (Saturday and Sunday)


Beginner Workout Plan: Week 4 (Full Body Split)

Day 1- Monday

  • Mountain Climbing
    • 30 Seconds
  • Bodyweight Squat
    • 2 sets, 20 reps each
  • Pull-ups
    • 2 sets, as many reps as possible
  • Push-ups
    • 2 sets, 10 push-ups each set
  • Smith Machine Bench press:
    • 2 sets wide grip (8 reps each)
    • 2 sets short grip (8 reps each)
  • Incline Machine Press:
    • 2 sets wide grip (6 reps each),
    • 2 sets short grip (6 reps each)
  • Seated Machine Fly
    • 2 sets (10 reps each)
  • Overhand Tricep Pulldown Extension
    • 3 sets (10 reps each)
  • Underhand Pushdown Extension
    • 2 sets (10 reps each)
  • Kneeling Diamond Pushup
    • 2 sets (10 reps each)

DAY 2 – Tuesday

  • Treadmill Run
    • 2 to 5 minutes at Normal Speed
  • Lat pull-down
    • Rear 1 sets (10 reps)
    • Front 3 sets (10 reps each)
  • Cable Rowing
    • 3 sets (10 reps each)
  • Barbell Bent Over
    • 3 sets (10 reps each)
  • Smith Machine Overhead Press
    • Rear 2 sets (8 reps each)
    • Front 2 sets (10 reps each)
  • Dumbbell Arnold press
    • 2 sets, 8 reps each
  • Dumbbell Front Raises
    • 2 sets, 8 reps each
  • Dumbbell Side Lateral Raises
    • 2 sets, 8 reps each
  • Planks
    • Forearm Plank – 30 seconds
    • Side Plank – 30 seconds

Day-3 Wednesday (Rest)


Day 4 – Thursday

  • Dumbbell Lunges
    • 2 sets, 8 reps each
  • Dumbbell Sumo Squat
    • 2 sets, 8 reps each
  • Machine Leg Press
    • 2 sets (10 reps each)
  • Leg Extension
    • 2 sets (10 reps each)
  • Barbell Bicep Curl
    • 3 sets (10 reps each)
  • Preacher Curl
    • 3 sets (10 reps each)
  • Decline Bicep Curl
    • 3 sets (10 reps each)
  • Dumbbell Hammer Curl
    • 3 sets (10 reps each)
  • Palms-up wrist Curl
    • 2 sets (10 reps each)
  • Palms-down wrist Curl
    • 2 sets (10 reps each)

Day 5 – Friday – Rest


Day 6 – Saturday

  • Dumbbell Overhead Press
    • 3 sets (10 reps each)
  • Dumbbell Floor Press
    • 3 sets (10 reps each)
  • Dumbbell Incline chest press
    • 3 sets (10 reps each)
  • Cable Pushdown Tricep Extension
    • 3 sets (10 reps each)
  • DB Overhead Tricep Extension
    • 3 sets (10 reps each)
  • Dumbbell Tricep Kickback
    • 2 sets (10 reps each)
  • Machine Leg Curl
    • 3 sets (10 reps each)
  • Calf Raise
    • 3 sets (10 reps each)
  • Reverse Crunches
    • 2 sets (10 reps each)
  • Leg Raises
    • 2 sets (8 reps each)

Day 7 – Sunday – Rest


Complete 4-Week Beginner Workout Routine
Complete 4-Week Beginner Workout Routine

Related: The Beginners Guide To The Upper Body Workouts


BRO-SPLIT 4-WEEK BEGINNER WORKOUT ROUTINE

Bro-split workout routine also known as training for one muscles group for one day. For example, Monday – Chest, Tuesday – Leg, Wednesday – Shoulders, Thursday – Rest, Friday -Back, Saturday – Arms and Sunday – Rest.

Below is the weekly workout routine for beginners for each muscle group.

Duration of one day session: 60-75 Minutes

Before starting out major exercises warm-up your body for 5 to 10 minutes.

Beginner Workout Routine: Day 1 (Monday)- Chest

ExerciseSetsReps (each)Rest between sets
Standard Push-up21560 seconds
Smith Machine Bench Press31075 seconds
Incline Machine Bench Press2152 minutes
Decline Machine Press (if required)21090 seconds
Flat Dumbbell Bench Press21090 seconds
Standing Cable Fly21290 seconds
Use light weight and perform each rep in a control mannner

Beginner Gym Workout Routine: Day 2 (Tuesday)Leg

ExerciseSetsReps (each)Rest between sets
Bodyweight Lateral Lunges21060 seconds
Bodyweight Squat22060 seconds
Dumbbell Sumo Squat21060 seconds
Machine Leg Press31090 seconds
Leg Machine Extenstion31090 seconds
Leg Curl31090 seconds
Calf Raises31090 seconds
Legs have four different parts such as Quads, Hamstrings, Gluteus, and Calves, and this routine included exercises for each part.

Weekly Gym Exercise Routine For Beginners: Day 3 (Wednesday) – Shoulders

ExerciseSetsReps (each)Rest between sets
Smith Machine Overhead Press21090 seconds
Seated Dumbbell Arnold Press21090 seconds
Dumbbell Front Raise (Overhand Grip)21090 seconds
Dumbbell Front Raise (Neutral Grip)21090 seconds
Dumbbell Side Lateral Raises21090 seconds
Dumbbell “Y” Raises21090 seconds
Barbell Upright Row21090 seconds
Dumbbell Shoulder Shrugs21090 seconds
Deltoids have three muscles front, medial and rear delts and with above exercises you can develop each muscles

Day 4 (Thursday) – Rest

Weekly Gym Exercise Routine For Beginners: Day 5 (Friday) – Back

ExerciseSetsReps (each)Rest between sets
Pullups2-3as many as
reps possible
90 seconds
Lat Pulldown (Rear side)21090 seconds
Front Lat Pull Down31090 seconds
Barbell Bend Over31090 seconds
Single-arm Dumbell Rowing210 (each side)90 seconds
Dumbbell Reverse Fly21090 seconds
Cable Rowing using D handles31090 seconds
Minibar cable rowing21090 seconds
The back has four important parts; Latissimus dorsi, Trapezius, Subclavius, Teres major, and lumbar spine. And with the help of the above exercises, you can strengthen and build each muscle group.

Day 6 (Saturday) – Arms

ExerciseSetsReps (each)Rest between sets
Biceps Curl with a Barbell31090 seconds
Preacher Curl31090 seconds
Dumbbell Concentration Curl31090 seconds
Biceps Cable Curls31090 seconds
Hammer Curl31090 seconds
Lying Triceps Extension with a bar31090 seconds
Dumbbell Overhead Extension31090 seconds
Cable Pushdown31090 seconds
Reverse Cable Pushdown31090 seconds
Tricep Kickback31090 seconds
Palms-up wrist Curl21090 seconds
Palms down wrist Curl21090 seconds
Arms day session can be extended because you need to train biceps, triceps, and wrist all three on the same day. However, the best way to do arms exercises on different after large muscles group training like legs, chest, and back.

Day 7 (Sunday) Rest

Some Core Exercises that You Can do as post-workout moves

Forearm PlankReverse crunchesLeg Raises
Mountain ClimbersStandard CrunchesRussian Twist
Side PlankHalf crunchesToe touch crunches
Knee to elbow plankHigh PlankDumbbell Side Bend
Above exercises will strengthen your core that help you lift heavier weights and reduce the risk of injuries.

Note: 1) Repeat this beginner weekly workout routine for 4-week and if you see some improvement, continue with it. 2) This is just a sample of a weekly gym workout plan for beginners. If it is not suitable, you can change, modify or create your own routine according to your fitness goal.

Important Tips For Beginners

1. Working out, in the beginning, is not easy for anyone and these sets should be hard for you; But you have to complete these workout routines for the first 4 weeks.

2. You’ll feel pain in the first week of your training; But don’t worry it’s normal and you’ll have to motivate yourself for your fitness journey. Drink more water than you normally drink without a workout to save yourself from dehydration. 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 in the beginning, always use lower than your expected ability. Use & lift weight gently neither too hasty nor too slowly. You can increase weight further when you’ll be familiar with techniques.

4. For better performance during the workout, Warm-up your body before lifting weight because it helps adjust your muscles during the exercise and it’s a great way to increase your heartbeat (rate). Because sometimes injuries or sores occurred due to muscles inactivity.

5. The advanced workout routine is almost 80% the same. If you can manage to complete this 4-week workout plan straight. Then you would develop & increase power, strength, and stamina that would help you achieve your fitness goal faster.

6. Last but not least, As I said earlier different people have different physiques, Some people’s muscles grow faster and some have slow growth speeds. If it takes a little bit much time so do not panic, always keep patience because good things take time to develop.


List of Important Foods for Beginners


Diet plays an important role in building muscle and reducing weight. Proper diet helps you achieve your fitness goal faster. There are many diet plans that are available on the web or in books. But it’s important to do some self-evaluation by asking yourself some questions such as What your body can observe and what cannot, What suits you the most, etc.

Your diet largely depends on your needs. Diet of people who want to gain muscles is a bit different from the people who want to reduce weight. If you want to gain weight then you don’t have to worry too much about diet. But if you’re a weight-watcher then your main focus should be on the diet. Diet plays a major role in a weight-loss program.

Muscle gainer’s diet normally includes high carbs, protein and fats while the weight-watchers diet includes low calories food, minerals, and proteins.

Foods for Weight and Muscle Gain Diet

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

If you want to gain your muscle and increase your body mass; you should have to work out consistently and you should consume more calories every day that may help you gain weight. A normal human being consumes around 2500 calories/day (male), 2250/day calories (female). So, to gain muscles you have to eat more calories than you burn.

Here we take a look at the SOME NATURAL FOODS FOR muscle gain
  1. Eggs: Eggs are a good source of protein and easily available anywhere and anytime. Eggs contain some vitamin such as B2, D, B12; it also contains minerals like iron, zinc, copper and selenium.
  2. Banana: Banana is a good source of carbohydrates and potassium. That is why it is good to have as a pre and post-workout snacks. Three to four medium-size bananas every day will be good for you if you want to gain muscles.
  3. Chicken: chicken is an important source of high-quality protein, which is important for the growth; maintenance and repair for muscle & cells. Chicken also contains Vitamins B6. Try to consume boneless chicken every day if possible.
  4. Rice: Rice is a rich source of carb and it’s very effective in the growth of muscle. It also allows you to spend more time in the gym and help you lift more weight. It helps replenish muscle and liver glycogen stores, leading to faster recovery.
  5. Milk: Milk is essential for a healthy life. It contains carbohydrates, proteins and fats. Milk helps promote muscles growth and repair the broken muscles caused by the workout.
  6. Soybeans: Soybeans are a great source of protein and contain essential amino acids. It has potential benefits to grow muscle but taking much of it can give you the opposite result.
  7. Fish: Fishes are high in protein and help in the maintenance and repair of muscle.
  8. Paneer or cottage cheese: Paneer is an abundant source of vitamin A and calcium. It helps in muscular functions and helps build bone density & muscle growth. It’s good for post-workout food.
  9. Fruits & green vegetables: Fruits & Vegetables are good sources of Vitamins, minerals, fibre and micro-nutrients. It won’t help much in gaining muscle but it is essential for maintaining the digestive system.

Foods For Weight Loss Diet

Diet is very important when it comes to weight-loss. Only working out won’t going to help you much if your aim is weight loss. Most people want to lose weight but only a few achieve their goals. It takes time so, keeps patience.

A normal human being consumes around 2500 calories/day (male), 2250/day calories (female). So, to lose weight you have to eat fewer and burn more calories.

Here we take a look at the list of some natural foods that may help you weight-loss faster:
  1. Oatmeal: It’s a great breakfast for those who are trying to lose weight. Oatmeal is a low cholesterol breakfast that contains a good source of important nutrients such as potassium, calcium, magnesium, iron, etc. Regular consumption of oatmeal controls your cholesterol. It will also make fill your stomach for a longer time and prevents excess calorie intake.
  2. Fish: Fish has an abundance of proteins. Some fishes like salmon and shellfish are low-calorie fatty fish and have healthy fats, high protein, and nutrients. They also have omega-3 fatty acids, which may help people with an obesity problem; weight-loss and ensure the proper function of the body such as your metabolism.
  3. Low Carbs Foods: You should have to consume a less high carbs diet like rice, banana, potatoes, dairy products, etc.
  4. Avoid Sugar: Sugar is rich in calories. Consuming much sugar will make you feel tired quickly, so, try to avoid sugar as much as you can.
  5. Fruits and vegetables: Fruits & Vegetables are major sources of micro-nutrients & fibers. Fruits like Orange, Watermelon, papaya is good for health.
  6. Avoid Junk foods: Junk foods are one of the major foods which increase body fat. So try to consume less or completely avoid.
  7. Intermittent fasting: Intermittent fasting is one of the effective ways to lose body fats. There are different patterns of IF, even you can make your own intermittent fasting pattern according to your lifestyle. If you properly follow intermittent fasting along with your workout routine, then surely you can reduce your body fats faster.

Related: 10 ECONOMICAL LOW-CALORIE FOODS FOR WEIGHT LOSS DIET

Benefits of Regular Exercise For Beginners

  1. Regular exercise will improve your cardiovascular health and protect you from heart stroke.
  2. It will strengthen your immune system and maintain your blood pressure level.
  3. It reduces stress, enhances sleeping, boosts your confidence, and helps you live longer.
  4. Exercise improves mental health and enhances memory power and problem-solving capacity.
  5. Workout helps in reducing weight.
  6. Physical activity helps you to build muscles and strong bones. It may also help to prevent osteoporosis.
  7. Daily exercise is essential to maintain a healthy weight and reduce the risk of chronic disease.
  8. Regular physical activity makes people feel better and can even relieve symptoms of depression and might keep you happier.
  9. And many more benefits.

The Takeaway

Whether your aim is to reduce weight or muscle gain add salad in your diet, chew foods properly, consume healthy foods, follow gym routine and never make any unnecessary excuses to skip the workout.

Meditate and imagine muscular physique twice a day, motivate yourself and enjoy working out. Make someone your gym partner who is self-motivated. Don’t wait for any minute just make yourself ready to hit the gym.

So, I’ve shared my 4-week beginner workout routine & Diet and If you have any query or you know the better way to start a workout or if you know the most effective way to gain muscle or lose weight, Let me know in the comment box.

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