4 Weeks Beginners Program

This 4-week program is ideal for both beginners and those returning to the gym after a long break. It gradually increases in intensity: • Week 1: Full-body workouts (3 days a week) • Week 2: Upper body/Lower body split (2-day split) • Week 3: Push/Pull/Legs (3-day split) • Week 4: Full-body split over 4 days The plan balances intensity with recovery days, ensuring gradual progression. By Week 4, you'll be training four days a week for improved strength and endurance. Exercises will be covering; • Flexibility: Vital for muscle recovery, maintain range of motion and injury prevention, incorporating dynamic and static muscle-strect movements.. • Strength: Increase muscle power and strength, focusing on weightlifting. Week 1: You’ll follow a full-body training routine, exercising all major muscle groups in each session for three days (e.g., Monday, Wednesday, Friday). Each workout involves basic, beginner-friendly exercises using free weights and machines. Perform 3 sets per exercise with reps progressing from 8 to 12 in a reverse pyramid style (decreasing weight as reps increase). Rest days between workouts are crucial for recovery. This approach helps build foundational strength and muscle size (hypertrophy). Week 2: Well Done! You’re now a week into the program. This program shifts to a two-day split: upper body (Monday, Thursday) and lower body (Tuesday, Friday), with recovery on Wednesday, Saturday, and Sunday. Each body part is trained twice. Compound and isolation exercises are used to target muscles from different angles. The reverse pyramid rep scheme continues, but the final set increases to 15 reps to boost endurance. This structure builds a solid foundation for size and strength. Week 3: The program shifts to a three-day split: push muscles (chest, shoulders, triceps), pull muscles (back, biceps), and legs (quads, glutes, hamstrings, calves). You'll train six days this week, targeting each muscle group twice. Additional exercises are introduced to work muscles from more angles. Large muscle groups get four sets per exercise, and smaller ones get three sets, for a total of 16 sets for larger muscles and 12 for smaller ones, using the 8–15 rep range. This increases training volume significantly from Week 1. Week 4: Final week is here! Fantastic! The program moves to a four-day split, training each muscle group once. This split are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout with increased volume, focusing on intensity rather than new exercises. Larger muscles get up to four sets per exercise. The rep range stays within hypertrophy levels, ensuring continued muscle growth. This phase helps solidify the gains made during the previous three weeks.