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A Beginner’s Workout Routine – 4 Week Challenge

Beginners find it difficult to stick to a workout routine. Though there are plenty of reasons, but the primary one being that they find the routine difficult and sometimes too boring. It is important to plan some easy and enjoyable exercises as part of the workout so that when a beginner starts it, it makes him a lover of the act and not a hater. So here we are, we have compiled a whole 4-week workout routine. It will help you lose weight and also become fit than ever before.

Lets begin with the 4-week workout routine for a beginner that will help him get on top of the game.

Workout Routine

Week 1
Your week will start from Monday. So here it goes…

Monday
Start your workout by warming up for 3-5 minutes. You can opt out from a variety of exercises such as doing jumping jacks, jumping rope, or riding a stationary bike.

1. Squats
1 set 12 repetitions without barbell
2. General Pushup
8 sets, 5 repetitions
3. Shoulder press
3 sets 12 repetitions

Note: Take 30-45 sec rest in between two sets.

Tuesday : FULL REST

Wednesday
Again start your workout by warming up for 3-5 minutes with jumping jacks or jumping rope or riding a stationary bike.

1. Farmer’s Walk:
4 sets 30 repetitions done with dumbbells in hand
2. Chin ups/Pull ups
3 sets 8 repetitions
3. Deadlift
3 sets 12 repetitions With barbells
Thursday : FULL REST
Friday
Start your workout by warming up for 3-5 minutes with jumping jacks or jumping rope or riding a stationary bike.

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1. Dumbbell bench press
8 sets, 5 repetitions
2. Squats
3 sets 12 repetitions
3. Barbell Hip Thrust on the Floor
3 sets 8 reps

Saturday : Cardio or Yoga
WEEK 2

Start the week after taking full rest on Sunday.

Monday
Start your workout by warming up for 3-5 minutes with jumping jacks or jumping rope or riding a stationary bike.

1. Chin ups/Pull ups
3 sets 8 repetitions
2. Farmer’s Walk
4 sets 30 repetitions done with dumbbells in hand
3. Deadlift
3 sets 12 repetitions With barbells

Tuesday : FULL REST

Wednesday
Start your workout by warming up for 3-5 minutes with jumping jacks or jumping rope or riding a stationary bike.

1. Squats
1 set 12 repetitions without barbell
2. General Pushup
8 sets, 5 repetitions
3. Shoulder Press
3 sets 12 repetitions

Thursday : FULL REST

Friday
1. Dumbbell Bench Press
8 sets, 5 repetitions
2. Squats
3 sets 12 repetitions
3. Barbell Hip Thrust on the Floor
3 sets 8 reps

Saturday: Cardio or Yoga

Week 3
Take a day off to let your muscles revive themselves and get ready to face the challenge head on.

Monday
Start your workout by warming up for 3-5 minutes with jumping jacks or jumping rope or riding a stationary bike.

1. Squats
1 set 12 repetitions without barbell
2. Barbell Hip Thrust on the Floor
3 sets 8 reps
3. Dumbbell Bench Press
8 sets, 5 repetitions

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Tuesday: FULL REST

Wednesday
1. Farmer’s Walk
4 sets 30 repetitions done with dumbbells in hand
2. Chin Ups/Pull Ups
3 sets 8 repetitions
3. Deadlift
3 sets 12 repetitions with barbells

Thursday: FULL REST

Friday
1. Squats
1 set 12 repetitions without barbell
2. General Pushup
8 sets, 5 repetitions, 30 sec break
3. Shoulder Press
3 sets 12 repetitions

Saturday: Cardio or Yoga

Week 4
Start your week with no exercise on Sunday. It is the last week, by now you must have become addicted to the workout routine, we are pretty sure of that.

Monday
Start your workout by warming up for 3-5 minutes with jumping jacks or jumping rope or riding a stationary bike.

Start your Monday with the following:
1. Deadlift
3 sets 12 repetitions With barbells
2. Shoulder Press
3 sets 12 repetitions
3. Barbell Hip Thrust on the Floor
3 sets 8 reps

Tuesday: FULL REST

Wednesday
1. Squats
1 set 12 repetitions without barbell
2. General Pushup
8 sets, 5 repetitions, 30 sec break
3. Dumbbell Bench Press
8 sets, 5 repetitions

Thursday: FULL REST

Friday
1. Farmer’s Walk
4 sets 30 repetitions done with dumbbells in hand
2. Chin Ups/Pull Ups
3 sets 8 repetitions
3. Squats
1 set 12 repetitions without barbell

Saturday: Yoga or Cardio

That brings us to the end of our 4 week workout routine. Hope you enjoy as much as we did framing it. But before we leave you with this plan, it becomes our responsibility to ask you to maintain hygiene. antibacterial bar soap should be picked to fulfill this 4 week challenge.

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This article is intended for your general knowledge only, Learn More.


Evie Dawson

Evie Dawson is a fitness coach and health writer. She advocates promoting personal hygiene among athletes, besides this she contributes for various online health publications that mainly cover health guides, fitness and yoga.

1 comment

  • I think it would be quite difficult to start working out on these exercises by yourself. Sometimes, hiring a personal trainer is more helpful to get you achieve your goal and keep motivated.