This is a basic yet extremely effective 4-day workout plan that's perfect for beginners, or if you've been out of the gym for a while and are coming back. It's important to note that you should concentrate on form; don't go too heavy and keep your training intensity moderate for the first week. Increase your workout intensity the second week. Thereafter train with maximum intensity. The workouts consist of compound exercises combined with some isolation exercises to stimulate growth. If you train with intensity and eat enough quality protein to grow and recover you'll definitely see some results from this beginner's workout plan. If you're goal is to burn more fat and build lean muscle you can add in some cardio. Despite whether you're training for muscle mass or to lose body fat (or both) you should train with intensity and push until you reach muscle failure to get the most out of your workouts.
Day 1: Chest and Triceps
|
Chest Exercise |
Sets |
Reps |
Barbell Bench Press
|
3 |
12, 10, 8 |
Incline Dumbbell Press
|
2 |
12, 10
|
Cable Crossovers
|
2 |
12, 10
|
|
Tricep Exercise |
Sets |
Reps |
Tricep Cable Extensions
|
3 |
12, 10, 8 |
Reverse Rope Extensions
|
2 |
12, 10
|
Day 2: Back and Biceps
|
Back Exercise |
Sets |
Reps |
Barbell Bent-Over Rows
|
3 |
12, 10, 8 |
Lat Pulldowns
|
2 |
12, 10
|
Seated Rows
|
2 |
12, 10
|
|
Bicep Exercise |
Sets |
Reps |
Preacher Curls
|
3 |
12, 10, 8 |
Alternate Dumbbell Curls
|
2 |
12, 10
|
Day 3: Legs
|
Leg Exercise |
Sets |
Reps |
Leg Press
|
3 |
12, 10, 8 |
Leg Extensions
|
2 |
12, 10
|
Leg Curls
|
2 |
12, 10
|
|
Calve Exercise |
Sets |
Reps |
Seated Calve Raises
|
3 |
15 |
Standing Calve Raises
|
3 |
15
|
Day 4: Shoulders and Traps
|
Shoulder Exercise |
Sets |
Reps |
Seated Dumbbell Press
|
3 |
12, 10, 8 |
Lateral Raises
|
2 |
12, 10
|
Upright Rows
|
2 |
12, 10
|
|
Traps Exercise |
Sets |
Reps |
Dumbbell Shrugs
|
3 |
15 |
Beginner's Weight Training Workout Routine
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