Four Weeks Workout Plan: How Should You go about it?

For a beginner, it becomes tough and hectic to get according to a workout routine. It is new to the body hence the body refuses to accept it. But as the saying goes for anything in the world, perseverance in a workout is the key. Apart from having a will, the consistency factor must be there in the people to successfully achieve the target. Slimming or fat burning is a natural process. Exercise and workout can only enhance those processes, but it is you who will have to be more accurate about this. It doesn’t necessarily take 8 or 12 weeks to get your feet wet in the gym. Hence the Four Weeks workout plan is necessary.

How is Four Week Workout Plan different?

In four weeks also, you can easily get your feet in. Not that you’ll be a seasoned vet after four weeks, but if you can just get that first month under your belt, you’ll get yourself over the proverbial hump, where so many fail and give up, and set the stage for a lifetime of muscle gains. If you start to workout, the first week of your training will be highly demanding but you must refrain yourselves from any sort of injury or trauma leading to you leaving the workout for some time. After four weeks, not only will you be ready for the next challenge, but you will also be ready to be lifted upon. In other words, one month from now you’ll look significantly better with your shirt off than you look now.

Four Weeks Workout Plan for a Beginner

For the beginner, here is the Four weeks workout plan –

Week 1 – Full Body Split

Week 2 – Two Day Split: Upper Body/Lower Body

Week 3 -  Three Day Split: Push/Pull/Legs

Week 4 -  Four-Day Split: Full body

Four Weeks Workout Plan – Week 1: Whole in One

In this program, you will first do a full body training split which means that you will train all major body parts in each workout. Train three days this first week, performing just one exercise per body part in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday, and Friday—with Saturday and Sunday being rest days—a good approach.

Four Weeks Workout Plan – Week 2: Split Decision

You have now completed one week into the workout plan. You will start to train different body parts on different days with a two-day training split. You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each body part is trained twice. Wednesday, Saturday, and Sunday will be your recovery days.

Four Weeks Workout Plan – Week 3: Three on Three

You are now into the third week of the program. Now you will have to start a three-day training split which means train all 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 3. As in Week 2, you train each body part twice a week, so you’ll hit the gym six days this week.

Four Weeks Workout Plan – Week 4

This is the final week of your four weeks workout plan. In this week, you will have to train four days in a four-way split. Four-day splits are common among experienced lifters because they involve training fewer body parts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders.


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