Exercise Routine

4-Week Exercise Routine For Beginners

4-Week Exercise Routine For Beginners | Complete Workout Plan

Everyone wants to be fit in his life and want to live a healthy life but some causes any problem with him/herself won’t do this. Many people join the gym and training centers but they never know what to do without any trainer. We have 4-week Exercise routine for beginners to do exercise easily and feel relaxed. A four-week plan that you must follow to get fit your life. We are going to discuss how to exercise properly and make yourself fit like anybody else.

Doing exercise is not important, Important is that the way you exercise. If you exercise in a wrong way then what you get? Nothin. You got nothing else you got damage in your body or in your muscles. So please take care of your self because you have only one life to live so live it simple and accurate.


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Our new program for one month program is very important for beginners who never even touch a weight before. This program is not only for beginners, its for all who want to exercise routine. This program is not for a long time process it’s just for 4-week exercises routine. Let’s go to the work and make it simple.


Exercise Routine
Exercise Routine




  • 1st Week: Full-body split
  • 2nd Week: Two-day split: Upper body/Lower body
  • 3rd Week: Three-day split: Push/Pull/Legs
  • 4th Week: Four-day split: Full body


WEEK 1: Full-body split


You’ll begin the program with a full-body coaching Opens a brand new Window. split, which means you’ll train all major body parts in every exercising (as hostile “splitting up” your training). Train 3 days this 1st week, playing only one exercise per body part in every session. It’s necessary that you just have on a daily basis of rest between every exercising to permit your body to recover; this makes coaching weekday, Wed and Friday—with Saturday and Sunday being rest days—a smart approach.

The exercises listed in Week one ar a group of basic moves that, whereas additionally employed by advanced lifters, we tend to feel are appropriate for the beginner also. Notice we’re not beginning you off with solely machine exercises; a couple of free-weight movements ar gift right off the bat. Reason being, these are the exercises you wish to master for long-run gains in muscular size and strength Opens a brand new Window. , thus you will also begin learning them currently. rigorously browse all exercise descriptions before trying them yourself.

In Week one you’ll perform 3 sets of each exercise per exercising, that over the course of the week adds up to 9 sets total for every body part, a decent beginning volume for your functions. 8-12 reps of every exercise in this week. This rep theme is widely thought of ideal for achieving gains in muscle size (the scientific term is hypertrophy Opens a brand new Window. ) and is often utilized by amateur and professional bodybuilders alike.


WEEK 1 Exercise Routine: Full-Body Split


  • 1st Day: FULL BODY
  • 2nd Day: REST
  • 3rd Day: FULL BODY
  • 4th Day: REST
  • 5th Day: FULL BODY
  • 6th Day: REST
  • 7th Day: REST


Important Note


Notice within the workouts below that your 1st set involves eight reps, your second set ten reps and your third set twelve. this is often cited in physical exertion circles as a “reverse pyramid” (a normal pyramid goes from higher to lower reps), wherever you decrease the load every set to complete the upper rep count. as an example, if on your 1st set of pulldowns you used one hundred forty pounds for eight reps, attempt exploitation one hundred twenty or one hundred thirty pounds on Set 2 and 100–120 pounds on Set 3.


WEEK 2: Two-day split: Upper body/Lower body


You’re solely every week into the program, however, you’ll begin to coach totally different|completely different} bodyparts on different days with a two-day coaching split Opens a brand new Window. (complete body is trained over the course of 2 days, instead of one as within the 1st week). You’ll train a complete of 4 days this week; the split includes 2 upper-body days (Monday and Thursday) and 2 lower-body days (Tuesday and Friday), and every part of the body is trained doubly. Wednesday, Saturday, and Sunday are your recovery days.

Many of the exercises we do in last week mean in the first week are carried over to week two. Every part of body routine added a new move to do. All the exercises do in the first week repeat all these moves with some new moves. Chest, as an example, includes 2 exercises: One could be a compound movement Opens a brand new Window. (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to figure the most important quantity of muscle potential, and also the alternative is associate degree isolation exercise (dumbbell flye) that involves only 1 joint (shoulder) and targets the pectoral to a larger extent. (When doing presses for chest, the deltoids and striated muscle are concerned to a degree, which means presses don’t isolate the pectoral the maximum amount as flyes do.)

You’ll once more use a reverse strategy of reps, tho’ in Week two you’ll go slightly higher in reps (15) on your third set of every exercise. Fifteen reps could also be simply outside the best muscle-building vary, however, these sets can assist you to increase muscular endurance to produce a solid foundation on that to create size and strength going forward.


WEEK 2 Exercise Routine: Two-day split: Upper body/Lower body


  • 1st Day: UPPER BODY
  • 2nd Day: LOWER BODY
  • 3rd Day: REST
  • 4th Day: UPPER BODY
  • 5th Day: LOWER BODY
  • 6th Day: REST
  • 7th Day: REST


WEEK 3: Three-day split: Push/Pull/Legs


In the third we tend took of the program we step it up to a three-day coaching split: Train all “pushing” body parts (chest, shoulders, triceps) on Day 1; hit the “pulling” body parts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day three. As in Week two, you train every body part doubly every week, thus you’ll hit the gymnasium six days on.

All the exercises we do before in week one and week two repeated again in week three with one new exercise. New exercise added in your workout for each part of the body to provide more new angles. These new angles to train your target muscles to promote and develop your muscles. Every muscle group will hit with exercises of 3 to 4 sets each: Our sets for large body parts (chest, back, shoulders, quads, hamstrings) and three sets for smaller bodyparts (biceps, triceps, abs, calves). Total of 16 sets for this week for large body parts and 12 sets for smaller parts of your body, one important thing is that every set must be 8-15 rep range.


WEEK 3 Exercise Routine: Three-day split: Push/Pull/Legs


  • 1st Day: PUSH
  • 2nd Day: PULL
  • 3rd Day: LEGS
  • 4th Day: PUSH
  • 5th Day: PULL
  • 6th Day: LEGS
  • 7th Day: REST


WEEK 4: Four-day split: Full body


In the last week of the program mean the 4th week of this plan, do with one new seems like before. You’ll train four days during a four-way split that hits every body part just the once (except for calves and abs, that are every trained twice). Four-day splits are common among full-fledged lifters. As a result of they involve coaching fewer bodyparts (typically 2–3) per exercising. which supplies every muscle cluster ample attention and permits you to coach with higher volume. You’ll see, chest and striated muscle are paired up, as are back with skeletal muscle and quads with hamstrings, every an awfully common pairing among novice and advanced bodybuilders.

Rep schemes stay within the hypertrophy vary on, the however overall volume will increase by adding additional sets to individual exercises: up to 5 sets per move for larger body parts and even ten sets of calf raises on Thursday. This bump in volume can make sure that your muscles are full sufficiently to continue the expansion they’ve already begun experiencing within the 1st 3 weeks. Completion of this four-week program currently entitles you to travel to the consequent stage.


WEEK 4 Exercise Routine: Four-day split: Full body


  • 2nd Day: LEGS & ABS
  • 3rd Day: REST
  • 5th Day: BACK, BICEPS & ABS
  • 6th Day: REST
  • 7th Day: REST


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