Your Ultimate 4-Week Beginner’s Workout Plan

Welcome to Fit Mind Move’s 4-Week Beginner’s Workout Plan! This guide is designed to help you build a strong foundation, improve overall fitness, and introduce you to progressive overload—where you gradually increase the intensity of your workouts to maximize results. The plan covers full-body exercises, making it perfect for those just starting their fitness journey.

How It Works:

  • Frequency: Work out 4 days a week with 3 rest or active recovery days (like walking or stretching).
  • Focus: Start with simple bodyweight exercises and increase the intensity and volume each week.
  • Progressive Overload: You’ll gradually add more reps, sets, or intensity as the weeks go on.

Week 1: Foundation Week

Goal: Learn proper form, focus on full-body movements, and build endurance.

Day 1: Full-Body Strength

  • Warm-Up: 5-10 minutes of brisk walking or jogging in place
  • Squats: 3 sets of 10 reps
  • Push-ups (Knee Push-ups if needed): 3 sets of 8-10 reps
  • Lunges: 3 sets of 8 reps per leg
  • Plank: Hold for 20 seconds, 3 sets
  • Cool-Down: 5 minutes of stretching

Day 2: Rest or Active Recovery

Day 3: Core & Cardio

  • Warm-Up: 5 minutes of jumping jacks or brisk walking
  • Mountain Climbers: 3 sets of 20 reps
  • Russian Twists: 3 sets of 12 reps (each side)
  • High Knees: 3 sets of 30 seconds
  • Bicycle Crunches: 3 sets of 15 reps
  • Cool-Down: 5 minutes of stretching

Day 4: Rest or Active Recovery

Day 5: Upper Body Strength

  • Warm-Up: 5-10 minutes of jogging in place
  • Push-ups: 3 sets of 8-10 reps
  • Tricep Dips: 3 sets of 8-10 reps (using a chair)
  • Shoulder Taps: 3 sets of 15 reps
  • Plank: Hold for 20 seconds, 3 sets
  • Cool-Down: 5 minutes of stretching

Day 6: Lower Body Strength

  • Warm-Up: 5 minutes of jumping jacks or brisk walking
  • Squats: 3 sets of 12 reps
  • Glute Bridges: 3 sets of 12 reps
  • Lunges: 3 sets of 8 reps per leg
  • Calf Raises: 3 sets of 15 reps
  • Cool-Down: 5 minutes of stretching

Day 7: Rest or Active Recovery

Week 2: Building Strength and Endurance

Goal: Increase the number of reps and add time to core exercises.

Day 1: Full-Body Strength

  • Squats: 3 sets of 12 reps
  • Push-ups: 3 sets of 12 reps
  • Lunges: 3 sets of 10 reps per leg
  • Plank: Hold for 30 seconds, 3 sets
  • Cool-Down: 5 minutes of stretching

Day 2: Rest or Active Recovery

Day 3: Core & Cardio

  • Mountain Climbers: 3 sets of 25 reps
  • Russian Twists: 3 sets of 15 reps per side
  • High Knees: 3 sets of 40 seconds
  • Bicycle Crunches: 3 sets of 20 reps
  • Cool-Down: 5 minutes of stretching

Day 4: Rest or Active Recovery

Day 5: Upper Body Strength

  • Push-ups: 3 sets of 12-15 reps
  • Tricep Dips: 3 sets of 10-12 reps
  • Shoulder Taps: 3 sets of 20 reps
  • Plank: Hold for 30 seconds, 3 sets
  • Cool-Down: 5 minutes of stretching

Day 6: Lower Body Strength

  • Squats: 3 sets of 15 reps
  • Glute Bridges: 3 sets of 15 reps
  • Lunges: 3 sets of 10 reps per leg
  • Calf Raises: 3 sets of 18 reps
  • Cool-Down: 5 minutes of stretching

Day 7: Rest or Active Recovery

Week 3: Increasing Intensity

Goal: Add intensity with more reps and challenge core strength.

Day 1: Full-Body Strength

  • Squats: 4 sets of 12 reps
  • Push-ups: 4 sets of 12 reps
  • Lunges: 4 sets of 12 reps per leg
  • Plank: Hold for 40 seconds, 3 sets
  • Cool-Down: 5 minutes of stretching

Day 2: Rest or Active Recovery

Day 3: Core & Cardio

  • Mountain Climbers: 4 sets of 25 reps
  • Russian Twists: 4 sets of 15 reps per side
  • High Knees: 4 sets of 40 seconds
  • Bicycle Crunches: 4 sets of 20 reps
  • Cool-Down: 5 minutes of stretching

Day 4: Rest or Active Recovery

Day 5: Upper Body Strength

  • Push-ups: 4 sets of 15 reps
  • Tricep Dips: 4 sets of 12 reps
  • Shoulder Taps: 4 sets of 20 reps
  • Plank: Hold for 40 seconds, 3 sets
  • Cool-Down: 5 minutes of stretching

Day 6: Lower Body Strength

  • Squats: 4 sets of 15 reps
  • Glute Bridges: 4 sets of 15 reps
  • Lunges: 4 sets of 12 reps per leg
  • Calf Raises: 4 sets of 20 reps
  • Cool-Down: 5 minutes of stretching

Day 7: Rest or Active Recovery

Week 4: Push Your Limits

Goal: Add more volume and increase core stability. Push your limits for maximum results.

Day 1: Full-Body Strength

  • Squats: 4 sets of 15 reps
  • Push-ups: 4 sets of 15 reps
  • Lunges: 4 sets of 15 reps per leg
  • Plank: Hold for 1 minute, 3 sets
  • Cool-Down: 5 minutes of stretching

Day 2: Rest or Active Recovery

Day 3: Core & Cardio

  • Mountain Climbers: 4 sets of 30 reps
  • Russian Twists: 4 sets of 20 reps per side
  • High Knees: 4 sets of 45 seconds
  • Bicycle Crunches: 4 sets of 25 reps
  • Cool-Down: 5 minutes of stretching

Day 4: Rest or Active Recovery

Day 5: Upper Body Strength

  • Push-ups: 4 sets of 15-18 reps
  • Tricep Dips: 4 sets of 15 reps
  • Shoulder Taps: 4 sets of 25 reps
  • Plank: Hold for 1 minute, 3 sets
  • Cool-Down: 5 minutes of stretching

Day 6: Lower Body Strength

  • Squats: 4 sets of 18 reps
  • Glute Bridges: 4 sets of 18 reps
  • Lunges: 4 sets of 15 reps per leg
  • Calf Raises: 4 sets of 25 reps
  • Cool-Down: 5 minutes of stretching

Day 7: Rest or Active Recovery

By the end of this 4-week workout plan, you’ll notice improvements in your strength, endurance, and overall fitness. Stay consistent, listen to your body, and always focus on proper form to avoid injury. After completing this program, you can start to advance your fitness journey with more challenging routines.

Good luck, and keep moving toward a healthier, fitter you!

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