Starting Your Fitness Journey? Here’s the Perfect 4-Day Workout Plan for Beginners
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If you’re new to the gym, it’s easy to feel lost with so many exercises and routines out there. But don’t worry! This 4-day beginner-friendly workout plan is designed to help you build a solid foundation, gain strength, and form good gym habits without overtraining.
🔹 Why a 4-Day Split?
A 4-day plan gives your body enough stimulus to grow while allowing rest for recovery. It hits all major muscle groups and teaches you how to train with intention.
🗓️ Weekly Plan Overview
- Day 1: Upper Body – Push (Chest, Shoulders, Triceps)
- Bench Press – 3×10
- Overhead Dumbbell Press – 3×10
- Dumbbell Lateral Raise – 3×12
- Triceps Pushdown – 3×12
- Day 2: Lower Body (Legs, Glutes)
- Bodyweight or Barbell Squats – 3×10
- Romanian Deadlifts – 3×10
- Walking Lunges – 3×12 each leg
- Calf Raises – 3×15
- Day 3: Rest or Active Recovery
- Light walk, stretching, or yoga
- Day 4: Upper Body – Pull (Back, Biceps)
- Lat Pulldown – 3×10
- Dumbbell Rows – 3×10
- Barbell Curls – 3×12
- Hammer Curls – 3×12
- Day 5: Full Body Workout
- Deadlifts – 3×8
- Push-Ups – 3x max reps
- Plank – 3×30 seconds
- Jumping Jacks – 3×20
- Day 6 & 7: Rest
🔑 Pro Tips for Beginners
- Focus on form, not weight.
- Rest 30–60 seconds between sets.
- Warm up before every workout (5–10 min cardio + dynamic stretches).
- Stay consistent — progress comes with time.
🎯 Final Words
This 4-day plan is a perfect start for anyone entering the fitness world. It’s balanced, easy to follow, and allows your body to adapt gradually. Once you feel stronger and more confident, you can advance to a 5-day or PPL split.
