The 4-Week Beginner Workout Plan
If you've never lifted weights or followed a structured program, this workout plan for beginners is designed to build your foundation safely and effectively.
Week 1 — Foundation
Day 1 — Full Body A
Day 2 — Rest or light walk
Day 3 — Full Body B
Day 4 — Rest
Day 5 — Full Body A (repeat)
Week 2 — Progression
Add 2 reps to each exercise. Walking increases to 20 minutes.
Week 3 — New Movements
Introduce Romanian deadlifts (bodyweight), pike push-ups, side planks.
Week 4 — Consolidation
Add a 4th session per week if ready. Focus on quality of movement.
Why this workout plan works for beginners
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