The Best Workout

The Ultimate 4 Week Beginner’s Workout Program to Start Off 2021

Contents

Among the reasons people join the gym is that they don’t like their physical appearance and they want to look better. But an additional benefit is that we can improve our health and feel better with more energy.

Are you looking for your first ever gym workout routine? 

We were all beginners once, and we know that landing in a gym without proper planning can be not only complex, dangerous, and also very counterproductive. For this reason, we propose this routine to begin to familiarise yourself with irons, without taking risks.

When we first ever enter a gym with the intention of training, it is understandable to have endless doubts, but our help and expertise we can guide you through every step of the way helping make you feel more comfortable and confident in a gym setting.

The most frequently asked question is, What is the Most Effective way to Build Muscle when you are first Starting to Train?

The recommended thing for people who are taking their first steps in the fitness world is to do it with a Weider routine, in which the muscle groups are trained separately on different days during the week.

Familiarise yourself with this kind of routine and concentrate on perfecting your form and technique for a couple of months. 

When your perfected your form and technique giving you the confidence to advance it is now time to move on to the next stage of your workout plan.

We estimate this will be about 3 month into your fitness plan. By this time you should be ready to step your training up a gear. It will be time to progress on to a more complex routine.

The benefice of this type of training routine is that you can get in shape easily without having to dedicate too much time to your workout. 

This is a 3 day routine design, as a beginner you should go to the gym only three times a week for the first two or three months, there is no better way to fail than going every day.

Beginner Training Principles

Muscle confusion

Constantly change variables in your workout – number of sets, number of reps, exercise choice, order of exercises, length of your rest periods – to avoid getting in a rut and slowing growth.

Continuous Tension

Don’t allow a given muscle to rest at the top or bottom of a movement. Control both the positive and negative portions of a rep and avoid momentum to maintain constant tension throughout the entire range of motion.

Flushing Training​

Train one body-part with multiple exercises (3-4) before you train another. The “flushing” is your body sending a maximum amount of blood and muscle-building nutrients to that area to best stimulate growth.

Isolation Training

This is a technique designed to work individual muscles without involving adjacent muscles or muscle groups. A Cable Pressdown for triceps (rather than a close-grip bench press) is an example of an isolation movement.

Muscle Priority

Hit the biggest body-part first. Specially in chest-triceps and back-biceps this principle is mandatory. Because when you train chest, triceps behave like a the secondary muscle to hit the movement correctly.

Rest Enough

Recovery after your workout is so important so 3 day of effective workout at week is the most efficient for individual that just start the in the gym.

The best 4 Weeks Workout Program for Beginners 2020

This Workout Plan has 3 gym sessions in the gym  (Day 1, Day 3 and Day 5) a week, which is the most optimal routine design for Starters. Every workout will have a weightlifting session and then cardio. In order to complete this routine program you need to know some essential fitness terms. Click here to discover the Top 10 Most Useful Fitness Terms.

Before to start any type of training you need to make sure you do a warm up session ( for instance, 10′ on the Treadmill  jogging at 7 mph) this enable you to prepare your muscles prior to a workout. By doing this it prevents injuries and optimises your weightlifting session. 

Day 1 – Chest & Triceps.

The Day 1 of your workout plan will begin training your Chest, if you have never done a Push-Up before, this muscle group, from experience is one of the less developed muscle when you just join the gym. Don’t worry, with this training plan this muscle group will be one of the quickest to improve.

The second muscle group you will focus on will be Triceps, we all want to have a big arms, so you need to know that triceps is the biggest muscle in this region, so don’t miss the mark in these exercises if you want to have impressive arms.

Every gym session will have at the end of the weightlifting workout 2 abs exercise. In this day focused in the lower abs.

This weightlifting session is designed to be completed over a 40 – 50 minutes training session. An additional 20 minutes cardio session is also required.

First Exercise

The Best 4 CHEST Exercises for Beginners​

1. Barbell Bench Press

  • Target: Pectoralis Major Sternal Head.
  • Synergist: Deltoid Anterior, Triceps
  • Type: Compound Movement.
  • Equipment: Barbell
  • Level: Basic
  • Instructions:

2. Cable Low Fly

  • Target: Pectoralis Major Clavicular Head (Upper Chest).
  • Synergist: Biceps Brachii, Deltoid Anterior
  • Type: Isolation Movement.
  • Equipment: Cable
  • Level: Medium
  • Instructions:

3. Dumbbell Incline Bench Press

  • Target: Pectoralis Major Clavicular Head (Upper Chest)
  • Synergist: Deltoid Anterior, Triceps Brachii
  • Type: Compound Movement.
  • Equipment: Dumbbell
  • Level: Basic
  • Instructions:

4. Push Up

  • Target: Pectoralis Major Sternal Head
  • Synergist: Deltoid Anterior, Deltoid Lateral
  • Type: Compound Movement.
  • Equipment: Body weight
  • Level: Elemental
  • Instructions:
SECOND Exercise

The Best 2 TRICEPS Exercises for Beginners

1. Cable PushDown

  • Target: Triceps Brachii
  • Synergist: –
  • Type: Isolation Movement.
  • Equipment: Cable
  • Level: Basic
  • Instructions:

2. Triceps dip

  • Target: Triceps Brachii
  • Synergist: Deltoid Anterior, Latissimus Dorsi
  • Type: Compound Movement.
  • Equipment: Body Weight
  • Level: Medium
  • Instructions:
THIRD Exercise

The Best 2 Lower ABS Exercises for Beginners

1. Bottoms-Up

  • Target: Rectus Abdominis
  • Synergist: Adductor Brevis, Adductor Longus
  • Equipment: Body Weight
  • Level: Medium
  • Instructions:

2. Captains Chair Straight Leg Raise

  • Target: Iliopsoas, Rectus Abdominis
  • Synergist: Obliques, Quadriceps, Sartorius
  • Equipment: Body Weight
  • Level: Medium
  • Instructions:

Day 2 – Rest.

In order to progress you need to recover from every training session, so don’t be afraid to have some rest day. It is scientifically demonstrated that you grow in when you rest so don’t stress and get some rest.

Day 3 – Leg & Shoulders.

The Day 3 of your workout plan will begin training your Leg, have you ever done a Squat before? If the answers is no don’t worry you are using this muscle group on the daily basis when you walk, run, jump… So with this routine you will be able to all some mass to the biggest muscle group of human body.

It is a big mistake don’t train legs hard. Training your legs forces your body to use a massive amount of energy. To keep up with this, your metabolism increases by transforming your body reserves into energy in a faster and more effective way.

The benefits of leg workouts for your body. You engage your major muscle groups and get cardiovascular load. Stronger legs contribute to the better performance of other types of exercises. Leg workouts contribute to your weight loss. This type of exercises helps you avoid lower back pain.

The second muscle group you will focus on will be Shoulders, having well-developed shoulders can indicate strength and health since you’ll have lots of upper body muscle mass. If your shoulders are weak, they’re going to take a beating even if you perform chest and back exercises perfectly. Shoulder exercises also can prevent injuries, such as a torn rotator cuff. If your shoulders are weak, you can even injure yourself while opening a dresser drawer.

Every gym session will have at the end of the weightlifting workout 2 abs exercise. In this day focused in the upper abs.

This weightlifting session is designed to be completed over a 50 – 60 minutes training session. N0 additional cardio session is required.

First Exercise

The Best 5 LEG Exercises for Beginners

1. Leg Extension

  • Target: Quadriceps
  • Synergist: –
  • Type: Isolation Movement.
  • Equipment: Machine
  • Level: Basic
  • Instructions:

2. Dumbbell Bench Squat

  • Target: Gluteus Maximus, Quadriceps.
  • Synergist: Adductor Magnus, Soleus.
  • Type: Compound Movement.
  • Equipment: Dumbbell
  • Level: Medium
  • Instructions:

3. Lying Leg Curl

  • Target: Hamstrings
  • Synergist: Gastrocnemius, Soleus
  • Type: Isolate Movement.
  • Equipment:  Leverage Machine
  • Level: Basic
  • Instructions:

4. Dumbbell Romanian Deadlift

  • Target: Gluteus Maximus, Hamstrings
  • Synergist: Quadriceps, Soleus
  • Type: Compound Movement.
  • Equipment: Dumbbell
  • Level: Basic
  • Instructions:

5. Smith Calf Raise (with block)

  • Target: Gastrocnemius (Calves)
  • Synergist: Soleus
  • Type: Isolate Movement.
  • Equipment: Dumbbell
  • Level: Basic
  • Instructions:
SECOND Exercise

The Best 3 Shoulder Exercises for Beginners

1. Dumbbell Bench Seated Press

  • Target: Deltoid Anterior
  • Synergist: Deltoid Lateral, Pectoralis Major Clavicular Head
  • Type: Compound Movement.
  • Equipment: Dumbbell
  • Level: Basic
  • Instructions:

2. Dumbbell Lateral Raise

  • Target: Deltoid Lateral
  • Synergist: Deltoid Anterior, Serratus Anterior
  • Type: Isolation Movement.
  • Equipment: Dumbbel
  • Level: Basic
  • Instructions:

3. Cable Kneeling Rear Delt Row (with rope)

  • Target: Deltoid Posterior
  • Synergist: Brachialis, Brachioradialis, Deltoid Lateral
  • Type: Isolation Movement.
  • Equipment: Cable
  • Level: Basic
  • Instructions:
THIRD Exercise

The Best 2 UPPER ABS Exercises for Beginners

1. Cable Standing Crunch

  • Target: Rectus Abdominis
  • Synergist: Adductor Brevis, Adductor Longus
  • Equipment: Body Weight
  • Level: Medium
  • Instructions:

2. Decline Sit-up

  • Target: Iliopsoas, Rectus Abdominis
  • Synergist: Obliques, Quadriceps, Sartorius
  • Equipment: Body Weight
  • Level: Medium
  • Instructions:

Day 4 – Rest.

In order to progress you need to recover from every training session, so don’t be afraid to have some rest day. It is scientifically demonstrated that you grow in when you rest so don’t stress and get some rest.

Day 5 – Back & Biceps.

The Day 5 of your workout plan will begin training your Back, Can you do 10 Pull-Up? If the answer is no, Don’t worry you probably will end this workout program doing more that 10. But Why you want to have a well developed back? Let me tell you the benefices of train this muscle group have.

Your back muscles are involved in just about every activity you do each day, so it is important that they’re strong enough to handle all that work. Strength training your back muscles will add muscle mass to your upper body, which can help make your waist look smaller. Like your chest, your back is made up of big muscles that can handle heavyweight and, therefore, help you burn more calories.

The second muscle group you will focus on will be Biceps. Everyone want to have a big, round well developed biceps so you don’t need to be encourage to train this muscle group.

Every gym session will have at the end of the weightlifting workout 2 abs exercise. In this day focused in the obliques abs.

This weightlifting session is designed to be completed over a 40 – 50 minutes training session. An additional 20′ cardio session is required.

First Exercise

The Best 4 BACK Exercises for Beginners

1. Cable Pulldown

  • Target: Latissimus Dorsi
  • Synergist: Brachialis, Brachioradialis, Deltoid Posterior
  • Type: Compound Movement.
  • Equipment: Machine
  • Level: Basic
  • Instructions:

2. Dumbbell One Arm Bent-over Row

  • Target: Infraspinatus, Latissimus Dorsi, Teres Major
  • Synergist: Brachialis, Brachioradialis, Deltoid Posterior
  • Type: Compound Movement.
  • Equipment: Dumbbell
  • Level: Basic
  • Instructions:

3. Assisted Pull-up

  • Target: Latissimus Dorsi
  • Synergist: Brachialis, Brachioradialis, Deltoid Posterior
  • Type: Isolate Movement.
  • Equipment:  Leverage Machine
  • Level: Basic
  • Instructions:

4. Barbell Shrug

  • Target: Trapezius Upper Fibers 
  • Synergist: Levator Scapulae, Trapezius Middle Fibers
  • Type: Isolation Movement.
  • Equipment: Barbell
  • Level: Basic
  • Instructions:
SECOND Exercise

The Best 2 BICEPS Exercises for Beginners

1. EZ Barbell Curl

  • Target: Biceps Brachii
  • Synergist: Brachialis, Brachioradialis
  • Type: Compound Movement.
  • Equipment: EZ Barbell
  • Level: Basic
  • Instructions:

2. Dumbbell Alternate Biceps Curl

  • Target: Biceps Brachii
  • Synergist: Brachialis, Brachioradialis
  • Type: Compound Movement.
  • Equipment: Dumbbell
  • Level: Basic
  • Instructions:
Third Exercise

The Best 4 OBLIQUE Exercises for Beginners

1. Dumbbell Side Bend

  • Target: Obliques
  • Synergist: –
  • Type: Isolation Movement.
  • Equipment: Dumbbell
  • Level: Basic
  • Instructions:

2. Dumbbell One Arm Bent-over Row

  • Target: Obliques
  • Synergist: Restus Abdominis
  • Type: Compound Movement.
  • Equipment: Medicine Ball
  • Level: Basic
  • Instructions:

Day 6 – Rest.

Day 7 – Rest.

2 Rest days in a row to get ready to the next week. Use them to get your meal done for the next week and keep your nutrition on track! You can have long walks and bike rides if you wish it would be beneficial to Boost Your Metabolism

Is This Workout Plan For Me?

This Is The Best Routine if you are Just Starting in the gym

Are you looking for your first routine? This workout plan will give you a strong foundation that will help you to achieve your maximum potential. You have the main compound movement and some essential isolate exercises so you will get the benefices of both. This is a 3 day a week routine to it is easy to fit in to you daily schedule. If you want to became to your own coach, this specific plan has been proven to give fast results, tried and tested by hundreds of gym novices.  

Exercises
Total 4 week Reps​
Cardio Minutes​

Don't forget to stay hydrated!

Remember to stay hydrated, drinking water between meals and during your workouts. 70% of our body is water, so if you want to gain muscle you must stay properly hydrated.

Should I Start a Diet when I start to lift?

Nutrition is essential in this sport, anyone can train hard for an hour and a half 3 or 4 times a week.

Nutrition means up to 80% of the results you see in terms of muscle tone, strength, hypertrophy, or fat loss.

How Many Times Do I Need to Eat at Day?

Eventually you will have to be willing to eat 5 times a day, and forget about the eating habits that “normal” people follow. With this we do not mean to eat more, but to eat more frequently, it is about dividing the daily caloric consumption in several meals, in such a way that we eat something every 3 hours approximately throughout the day.

This distribution of the daily caloric intake in many meals has its advantages:

1) The process of digestion and metabolism of food consumes energy. According to this data, every time we eat food we give work to the body and force it to expend energy.

2) Big meals with a large amount of calories are impossible to metabolise by the body and will inevitably become part of the reserve fat deposits.

3) Eating food keeps blood glucose levels stable, this will avoid suffering the continuous feeling of hunger and giving us the typical binge when we have not eaten for many hours.

Do Macronutrients Matter?

Macronutrients refer to carbs, fats and protein — the three basic components of every diet. We won’t select The Acceptable Macronutrient Distribution Ranges (AMDR) of your daily calories from carbs, from fats and from protein, in this post because it will depend of our target and body composition. 

However, it is import to familiarise with the macro and categorise the food correctly.

Proteins:

Proteins are the basis for repairing damaged muscle fibers and stimulating the production of hormones involved in hypertrophy. Protein is found in a wide range of food and it’s important that you get enough protein in your diet every day. How much protein you need from your diet varies depending on your weight, gender, age and health. Some food sources of dietary protein include:

  • Chicken
  • Turkey
  • Beef
  • Protein powder
  • Fish
  • Egg whites

Carbohydrates:

Carbohydrates are very important when it comes to gaining muscle mass since they will be the ones that really drive our results along with protein. These will allow us to train more and better, since they provide the necessary energy and transport amino acids to the muscle cells to recover. Some food sources of dietary carbs include:
  • Rice
  • Quinoa
  • Oats
  • Potatoes
  • Fruits (bananas, apples)
  • Vegetables

Fats:

Fat is a great source of energy and helps your body metabolise many vitamins and mineralsSome food sources of dietary fat include:

  • Olive oil
  • Nuts
  • Cheese
  • Avocados  

If you are not willing to follow a diet, forget about getting results quickly.

No single supplement will help you gain muscle mass or lose fat if it is not tied to a well-designed nutrition and training program. If you eat properly, then you can think of including a good supplement in another case is wasting money.

Are you interesting in helping your body recover faster after your workout?

To facilitate speedy and complete recovery from your exercise efforts, we will recommend to take a good Protein Powder. There are many Protein Powder available to buy on the market, however from experience and feedback we have found this 2 are the best value for money. Click here to see an in depth Review about The Best Whey Protein Powder for 2020.

The Best Isolate Protein in Amazon

The Best Whey Protein in Amazon

Routine Difficulty Level

Low