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Complete 4-Week Beginner’s Workout ProgramComplete 4-Week Beginner’s Workout Program

in Workout Plans
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Exercise Image
Table Of Contents hide
1 Week 1: Full-Body Split
2 Week 2: Upper/Lower Split
2.1 RelatedPosts
2.2 Unleash Strength With Upper Pec Workouts
2.3 Transform Your Dumbbell Pullovers Today
2.4 Unlock Powerful Shoulders With Javelin Press
2.5 Upper Body (2 days)
2.6 Lower Body (2 days)
3 Important Training Notes

Week 1: Full-Body Split

Train 3 days this week (e.g., Monday, Wednesday, Friday), performing one exercise per bodypart in each session.

Exercise Sets Reps
Dumbbell Bench Press 3 8-12
Barbell Row 3 8-12
Seated Dumbbell Press 3 8-12
Leg Press 3 8-12
Bicep Curls 3 8-12
Tricep Pushdowns 3 8-12
Crunches 3 15-20

Week 2: Upper/Lower Split

Train 4 days this week, alternating between upper and lower body workouts.

RelatedPosts

Unleash Strength With Upper Pec Workouts

Transform Your Dumbbell Pullovers Today

Unlock Powerful Shoulders With Javelin Press

Upper Body (2 days)

Exercise Sets Reps
Dumbbell Bench Press 3 6-8
Incline Bench Press 3 8-10
Seated Dumbbell Press 3 6-8
Lat Pulldown 3 8-12
Barbell Row 3 6-8
Rope Tricep Extension 3 12-15
EZ Bar Curl 3 8-12

Lower Body (2 days)

Exercise Sets Reps
Leg Press 3 8-12
Goblet Squat 3 8-12
Hamstring Curl 3 8-12
Calf Raise 4 15-20
Glute Hyperextensions 3 12-15

Important Training Notes

  • Rest for 1-2 minutes between sets
  • Gradually increase weight as you progress
  • Maintain proper form to prevent injury
  • Warm up before and cool down after workouts
  • Stay hydrated and eat a balanced diet
  • Listen to your body and adjust as needed

Disclaimer: Always consult with a healthcare professional before starting any new exercise program.

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