Workout Routine Beginner 4 week 

I want to make things simple for you. I’ve written 4 weeks of basic programming that will help you improve your health and give you the body you’re looking for.

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Day 1

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Exercise                                                       Week 1         Week2        Week 3        Week 4

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A1. Goblet Squat                                          3x8                3x8              4x8                4x8

A2. Half Turkish Get Up                        3x3/side      3x3/side      4x3/side      4x3/side

B1. Eccentric Push Up                              3x5-6             3x5-6          3x5-6             3x5-6

B2. DB Row                                                  3x8-10          3x8-10        3x8-10            3x8-10

C1. Barbell Glute Bridge                         2x10-12      2x10-12        2x10-12         2x10-12

C2. DB Reverse Lunge                              2x8/leg          2x8/leg         2x8/leg           2x8/leg

C3. Half Kneeling Cable Chop               2x5/side       2x5/side        2x5/side       2x5/side

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You’re going to notice a trend throughout this program: lots of lower body work coupled with some basic pulling and pushing for the upper body. I like to keep things simple, especially if you’re just learning the basics and becoming accustomed to weight training.

For goblet squats, feel free to use a dumbbell or a kettlebell, as both will provide a similar training stimulus. A dumbbell might be slightly easier to hold due to the nature of its shape, but experiment with both to see which one you like more.

Confused about the push up variation? Essentially, the eccentric component is the lowering portion of any exercise. Start with a 3-4 second eccentric for each rep and try to gradually increase over time.

I should also note, make sure to use a foam airex or squat pad to cushion the bar during glute bridges as it can bruise your ASIS if you’re not careful.

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Day 2

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Exercise                                                              Week 1           Week 2             Week 3          Week 4

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A1. DB Bench                                                    3x6-8                 3x6-8                 3x6-8             3x6-8

A2. Band Pull Apart                                        3x10                  3x10                 3x10               3x10

B1. Assisted Chin Up (Bandor Machine) 3x4-6                 3x4-6                 3x4-6             3x4-6

B2. Cable Pullthrough                                    3x12                  3x12                  3x12               3x12

C1. Half Kneeling Vertical Pallof Press     2x8                     2x8                    3x8                  3x8

C2. DB Goblet Lateral Lunge                     2x8/side          2x8/side           3x8/side         3x8/side

C3. Half Kneeling Facepull                           2x12                 2x12                   3x12               3x12

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Day 2 is pretty straightforward aside from some core variations and supplementary pulling work. If you don’t have access to a pullup assistance machine, then I would recommend you secure a medium density band around the pullup bar and then loop it around your feet to provide some assistance.

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Day 3

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Exercise                                                                              Week             1Week               2Week               3Week 4

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A1. Sumo Deadlift                                                             4x4                  4x5                     5x4                      5x5

A2. Bench T-Spine Mobilization                                   4x4                  4x5                     5x4                       5x5

B1. Counterbalanced Single Leg Squat to Bench    3x6/leg        3x6/leg             3x7/leg               3x7/leg

B2. Inverted Row                                                             3x8-10          3x8-10                3x8-10                  3x8-10

C1. Incline Push Up                                                          2x6-8             2x6-8                  2x6-8                    2x6-8

C2. Seated Leg Curl                                                         2x10-12       2x10-12             2x10-12                2x10-12

C3. Side Plank w/Reach                                              2x4-6/side     2x4-6/side        2x4-6/side           2x4-6/side

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Sumo deadlifts are fairly similar to conventional deadlifts except the feet are wider and the toes are turned out slightly in order to allow for more external rotation at the hip joint.

I’ve included some incline push ups for some additional practice, but if you’re feeling strong, feel free to try out a few on flat ground.

For the assistance work in this program, keep rest periods between 60-70 seconds. For the compounds you’ll likely need a bit more down time between sets so aim for anywhere between 120-150 seconds.