The 4-Week Beginner's Workout Routine

The 4-Week Beginner's Workout Routine | Muscle & Fitness

Week 1

Full-Body Split
Workouts 1, 2, 3
Monday/Wednesday/Friday

Muscle Group	Exercise	Sets	Reps
Chest	Dumbbell Bench Press	3	8,10,12
Back	Lat Pulldown	3	8,10,12
Shoulders	Dumbbell Overhead Press	3	8,10,12
Quads	Leg Press	3	8,10,12
Hamstrings	Lying Leg Curl	3	8,10,12
Triceps	Rope Pressdown	3	8,10,12
Biceps	Barbell Curl	3	8,10,12
Calves	Standing Calf raise	3	8,10,12
Abs	Crunch	3	15

Week 2

Two-Day Split (Upper Body, Lower Body)
Workouts 1 & 3
Monday/Thursday: Upper Body

Muscle Group	Exercise	Sets	Reps
Chest	Bench Press	3	10,12,15
Chest	Flat Bench Dumbbell Flye	3	10,12,15
Back	Barbell Bent-Over Row	3	10,12,15
Back	Lat Pulldown	3	10,12,15
Shoulders	Dumbbell Overhead Press	3	10,12,15
Shoulders	Dumbbell Lateral Raise	3	10,12,15
Biceps	Barbell Curl	3	10,12,15
Biceps	Preacher Curl Machine	3	10,12,15
Triceps	Lying Barbell Extension	3	10,12,15
Triceps	Rope Pressdown	3	10,12,15
Abs	Crunch	3	15-20

Workouts 2 & 4
Tuesday/Friday: Lower Body

Muscle Group	Exercise	Sets	Reps
Quads	Leg Press	3	10,12,15
Quads	Leg Extension	3	10,12,15
Hamstrings	Lying Leg Curl	3	10,12,15
Hamstrings	Seated Leg Curl	3	10,12,15
Calves	Standing Calf raise	3	15-20
Calves	Seated Calf raise	3	15-20

Week 3

Three-Day Split (Push/Pull/Legs)
Workouts 1 & 4
Monday/Thursday: Push

Muscle Group	Exercise	Sets	Reps
Chest	Incline Barbell Press	4	10,10,12,15
Chest	Flat-Bench Dumbbell Flye	4	10,10,12,15
Shoulders	Dumbbell Overhead Press	4	10,10,12,15
Shoulders	Smith Machine Upright Row	4	8,8,10,12
Triceps	Lying barbell Extension	3	10,12,15
Triceps	Dumbbell Kickback	3	10,12,15

Workouts 2 & 5
Tuesday/Friday: Pull

Muscle Group	Exercise	Sets	Reps
Back	Barbell Upright Row	4	8,8,10,12
Back	One-Arm Dumbbell Row	4	8,8,10,12
Biceps	Incline Dumbbell Curl	4	8,8,10,12
Biceps	Preacher Curl Machine	4	8,8,10,12
Abs	Reverse Crunch	3	15-20
Abs	Crunch	3	15-20

Workouts 3 & 6
Wednesday/Saturday: Legs

Muscle Group	Exercise	Sets	Reps
Quads	Barbell Squat	4	8,8,10,12
Quads	Leg Press	4	8,8,10,12
Hamstrings	Seated Leg Curl	4	8,8,10,12
Hamstrings	Romanian Deadlift	4	8,8,10,12
Calves	Standing Calf Raise	3	25
Calves	Seated Calf Raise	3	25

Week 4

Four-Day Split
Workout 1
Monday: Chest/Triceps/Calves

Muscle Group	Exercise	Sets	Reps
Chest	Incline Bench Press	5	10
Chest	Dumbbell Bench Press	5	8,8,10,10,12
Chest	Flat-Bench Dumbbell Flye	5	8,8,10,10,12
Triceps	Rope Pressdown	4	10,10,12,12
Triceps	Dumbbell Kickback	3	10
Triceps	Lying Barbell Extension	3	10
Calves	Standing Calf Raise	3	25
Calves	Seated Calf Raise	3	25

Workout 2
Tuesday: Legs/Abs

Muscle Group	Exercise	Sets	Reps
Quads	Barbell Squat	5	10
Quads	Leg Press	5	8,8,10,10,12
Quads	Leg Extension	5	8,8,10,10,12
Hamstrings	Lying Leg Curl	3	8,10,12
Hamstrings	Romanian Deadlift	3	8,10,10
Hamstrings	Seated Leg Curl	3	8,10,12
Abs	Reverse Crunch	2	20
Abs	Crunch	2	20

Workout 3
Thursday: Shoulders/Calves

Shoulders	Dumbbell Overhead Press	4	12
Shoulders	Smith Machine Upright Row	3	8,10,12
Shoulders	Dumbbell Lateral Raise	3	10
Calves	Seated Calf Raise	10	10

Workout 4
Friday: Back/Biceps/Abs

Muscle Group	Exercise	Sets	Reps
Back	Barbell Bent-Over Row	5	12
Back	Lat Pulldown	5	8,8,10,12,12
Back	One-Arm Dumbbell Row	5	8,8,8,10,10
Biceps	Barbell Curl	4	10,10,12,12
Biceps	Incline Dumbbell Curl	3	10
Biceps	Preacher Curl Machine	3	10
Abs	Crunch	3	20