Are you new to the world of fitness and working out but don't know where to start? Look no further – we have the perfect beginner workout plan that will help you kick off your fitness journey. This 4 Week Complete Beginner Workout Plan is designed for those who are just starting out in the world of gym-based exercise, so it's easy to understand and follow. Get ready to improve your overall strength, increase muscular definition, blaze calories for better body composition, find tightness in all those hard-to-target areas--all while having some serious fun along the way.
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Benefits of Working Out
Working out can be an extremely beneficial and satisfying activity for anyone, regardless of age or performance level. It's no secret that regular exercise improves cardiovascular health, strengthens bones and muscles, controls weight and reduces stress levels, but did you know that it could also increase performance in the workplace? Studies have shown that physical activity can lead to improved concentration, better problem-solving skills, and more energy. So if you want to get the most out of your day-to-day performance, then make sure to hit the gym! You'll reap the rewards not just in terms of personal fitness, but also in terms of improved focus and performance.
4 Week Beginner Workout Plan
Before you start a new exercise plan, you should talk to your doctor to make sure it's safe for you to do so. Once your doctor has given you the all-clear, you can start this 4-week workout plan.
Week 1
Day 1: Strength training for the whole body
- Warm up with light cardio for 5–10 minutes (e.g. walking, jogging in place, or jumping jacks)
- 3 sets of 12-15 dumbbell squats
- 3 sets of 12-15 dumbbell lunges (per leg)
- 3 sets of 12–15 dumbbell bench presses
- 3 sets of 12 to 15 rows with dumbbells (per arm)
- Stretches and a 10-minute break to cool down
Day 2: Core and cardio
- Warm up with light cardio for 5–10 minutes (e.g. jogging in place or jumping jacks)
- 20 minutes of cardio at a steady pace (e.g. running, cycling, or swimming)
- Mountain climbers: 3 sets of 30 seconds
- Three sets of 15 to 20 sit-ups
- 3 sets of 15 to 20 Russian twists
- Stretches and a 10-minute break to cool down
Day 3: Rest Day
Day 4: Strength training for the legs
- Warm up with light cardio for 5–10 minutes (e.g. walking, jogging in place, or jumping jacks)
- 3 sets of 12 to 15 deadlifts with dumbbells
- 3 sets of 12 to 15 step-ups with dumbbells (per leg)
- 12 to 15 calf raises in 3 sets
- Stretches and a 10-minute break to cool down
Day 5: Strength training for the upper body
- Warm up with light cardio for 5–10 minutes (e.g. walking, jogging in place, or jumping jacks)
- 3 sets of shoulder presses with 12 to 15 dumbbells
- 3 sets of 12 to 15 dumbbell curls
- 3 sets of 12 to 15 tricep extensions with a dumbbell
- 3 sets of 12 to 15 flys with dumbbells
- Stretches and a 10-minute break to cool down
Day 6: Rest Day
Day 7: Active Rest Day
Light activities, like a slow walk or gentle yoga, can help you relax and get better.
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Week 2-3:
During the second and third weeks of the beginner workout plan, you'll work out harder and do some strength training.
Day 1: Building strength in the upper body
- Warm up with light cardio for 5–10 minutes.
- 10 push-ups in 3 sets
- 3 sets of 10 rows with dumbbells (per arm)
- 10 dumbbell shoulder presses, 3 sets
- 10 dumbbell curls, 4 sets
- 3 sets of 10 tricep extensions with dumbbells
- 5–10 minutes to stretch and cool down
Day 2: Strength training for the legs
- Warm up with light cardio for 5–10 minutes.
- 3 sets of 10 squats with dumbbells
- 3 sets of 10 dumbbell lunges (per leg)
- 3 sets of 10 dumbbell deadlifts
- 10 calf raises in 3 sets
- 5–10 minutes to stretch and cool down
Day 3: Rest
Day 4: Strength training for the whole body
- Warm up with light cardio for 5–10 minutes.
- 10 dumbbell bench presses, 3 sets
- 10 dumbbell flys, 3 sets
- 3 sets of 10 rows with dumbbells (per arm)
- 3 sets of 10 squats with dumbbells
- 3 sets of 10 dumbbell lunges (per leg)
- 3 sets of 10 dumbbell deadlifts
- 5–10 minutes to stretch and cool down
Day 5: Cardio
- Warm up with light cardio for 5–10 minutes.
- 30 minutes of moderately hard cardio (e.g. running, cycling or rowing machine)
- 5–10 minutes to stretch and cool down
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Week 4
In the fourth week of the beginner workout plan, your workouts will get harder and you'll start doing HIIT.
Day 1: Building strength in the upper body
- Warm up with light cardio for 5–10 minutes.
- 4 sets of eight to ten push-ups
- 4 sets of 8–10 rows with dumbbells (per arm)
- 4 sets of shoulder presses with 8 to 10 dumbbells
- 4 sets of 8 to 10 bicep curls with dumbbells
- 4 sets of 8 to 10 tricep extensions with dumbbells
- 5–10 minutes to stretch and cool down
Day 2: Strength training for the legs
Warm up with light cardio for 5–10 minutes.
- 4 sets of 8-10 dumbbell squats
- 4 sets of 8–10 lunges with dumbbells (per leg)
- 4 sets of 8-10 dumbbell deadlifts
- 8 to 10 sets of calf raises
- 5–10 minutes to stretch and cool down
Day 3: Rest
Day 4: Strength training for the whole body
- Warm up with light cardio for 5–10 minutes.
- 4 sets of bench presses with 8 to 10 dumbbells
- 4 sets of eight to ten dumbbell flys
- 4 sets of 8–10 rows with dumbbells (per arm)
- 4 sets of 8-10 dumbbell squats
- 4 sets of 8–10 lunges with dumbbells (per leg)
- 4 sets of 8-10 dumbbell deadlifts
- 5–10 minutes to stretch and cool down
Day 5: Cardio (HIIT)
- Warm up with light cardio for 5–10 minutes.
- HIIT for 20 minutes (e.g. sprints, burpees, jumping jacks)
- 5–10 minutes to stretch and cool down
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Starting Your Fitness Journey
Congratulations, you've made it through the 4 week workout plan! You should have seen a number of improvements in your strength and overall fitness. Going forward, make sure to stay consistent with your training and nutrition so you can continue making progress in the gym going forward. You can also implement additional strategies and techniques to improve your exercise performance and energy levels such as taking supplements or eating certain foods. We recommend that you take a look at our website to see how our supplement gummies can help you with energy, sleep, and stress management. Our gummies are formulated with natural ingredients so they're safe for regular use and easy on the stomach. The added boost makes them great for both intense workouts and everyday activities. Don't hesitate - visit HUMBLEROOTS today to see what we have to offer!
