{"id":41,"date":"2025-09-09T19:49:52","date_gmt":"2025-09-09T19:49:52","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=41"},"modified":"2025-09-09T19:49:52","modified_gmt":"2025-09-09T19:49:52","slug":"4-week-beginner-workout-routine","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-week-beginner-workout-routine","title":{"rendered":"The Complete 4 Week Beginner Workout Routine with Free PDF"},"content":{"rendered":"\n<p>Finding a complete four-week workout program for beginners can be time-consuming because there are limited options available on the web and most fitness sites offer only weekly schedules not monthly. That&#8217;s why I&#8217;ve decided to create an ultimate 4 week beginner workout routine as per my experience and knowledge.<\/p>\n\n\n\n<p>I&#8217;ve designed two workout plans, one for building muscle and the other for increasing fat loss; depending on your fitness goal, you can save one of the routines.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/03\/Beginner-Gym-Workout-Plan.jpg\" alt=\"Beginner gym workout Plan for weight and muscle gain.\" class=\"wp-image-26699\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/03\/Beginner-Gym-Workout-Plan.jpg 1280w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/03\/Beginner-Gym-Workout-Plan-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/03\/Beginner-Gym-Workout-Plan-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<p><br>You can&#8217;t always depend on a gym trainer because he\/she has to train many guys and girls at the same time, so it&#8217;s better to save this workout.<\/p>\n\n\n\n<p>You can also show this routine to your trainer to make sure whether it is suitable for you or not. Once she\/he is okay with it, you can start doing this program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 Week Beginner Workout Routine to Build Muscles (Program A)<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/12\/Cable-Fly-1024x683.jpg\" alt=\"Gym Workout Routine For Beginners\" class=\"wp-image-3376\" style=\"width:820px;height:auto\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/12\/Cable-Fly-scaled.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/12\/Cable-Fly-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/12\/Cable-Fly-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/12\/Cable-Fly-1536x1024.jpg 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p><br>This program involves performing one different split each week. You&#8217;ll do the <a href=\"https:\/\/thefitnessphantom.com\/full-body-workout-routine-for-beginners\" target=\"_blank\" data-type=\"post\" data-id=\"5279\" rel=\"noreferrer noopener\">full body workout<\/a> in your first week; <a href=\"https:\/\/thefitnessphantom.com\/upper-lower-split-for-beginners-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"24994\" rel=\"noreferrer noopener\">upper-lower split<\/a> in the second week, PPL in the third week, and combined body part split in the last week.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Week 1: <\/strong>Full Body Training<\/li>\n\n\n\n<li><strong>Week 2:<\/strong> Upper\/Lower Split<\/li>\n\n\n\n<li><strong>Week 3:<\/strong> <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-12-week-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13409\" rel=\"noreferrer noopener\">Push, Pull, Legs Split<\/a><\/li>\n\n\n\n<li><strong>Week 4:<\/strong> Combined Body Part Split<\/li>\n<\/ul>\n\n\n\n<p>These different splits will keep your training interesting at the start while helping you build muscle and strength.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Program Duration<\/td><td>4 Weeks<\/td><\/tr><tr><td>Workout Frequency<\/td><td>3 Days a Week<\/td><\/tr><tr><td>Split Type<\/td><td>Full Body, Upper\/Lower, PPL, and Hybrid<\/td><\/tr><tr><td>Workout Type<\/td><td>Resistance Traning<\/td><\/tr><tr><td>Daily Workout Duration<\/td><td>45-60 minutes<\/td><\/tr><tr><td>Program Goal<\/td><td>Build Strength and Muscle<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Warm-up<\/strong>: Always start your workout with a quick warm-up exercises. You can do <a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" data-type=\"post\" data-id=\"22167\" target=\"_blank\" rel=\"noreferrer noopener\">dynamic stretches<\/a>, lightweight training, and <a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises\" data-type=\"post\" data-id=\"25255\" target=\"_blank\" rel=\"noreferrer noopener\">resistance band warm-up exercises<\/a> before starting the main workout.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\">Week 1 &#8211; Full Body Training<\/h3>\n\n\n\n<p>The first week will be your beginning phase, where you do bodyweight and resistance machine exercises to bolster your fundamental strength and improve your fitness level.<\/p>\n\n\n\n<p>If it feels less, do not worry because it is a foundation phase. Once you move ahead, you&#8217;ll see challenging workouts.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Day 1 &#8211; Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bodyweight Squat<\/td><td>Quad<\/td><td>15 x 3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/JO1ULN9Xwzw\" target=\"_blank\" rel=\"noreferrer noopener\">Push Bar Pushup<\/a><\/td><td>Chest<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=WvLMauqrnK8\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Machine Press<\/a><\/td><td>Shoulder<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/how-to-do-dips-at-home#1_Chair_Dips\" target=\"_blank\" rel=\"noreferrer noopener\">Bench Dips<\/a><\/td><td>Triceps<\/td><td>10 x 3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=KOaCM1HMwU0\" target=\"_blank\" rel=\"noreferrer noopener\">Inverted Row<\/a><\/td><td>Back<\/td><td>10 x 3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Day 2 &#8211; <strong>Wednesday<\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>Back<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-workouts-for-mass-and-strength#9_Seated_Cable_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Cable Rowing<\/a><\/td><td>Back<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Seated\/Lying Leg Curl<\/td><td>Hamstrings<\/td><td>10 x 2<\/td><td>90 sec<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/TrTSvn5-MTk\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Machine Chest Press<\/a><\/td><td>Chest<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>Shoulder<\/td><td>10 x 2<\/td><td>2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Note<\/strong>: If you do not have access to perform the incline machine chest press, you can use the Smith machine.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Day 3 &#8211; Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pushup<\/td><td>Chest<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>Quad<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Chin-up<\/td><td>Biceps<\/td><td>AMRAP x 3<\/td><td>2-min<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>Rear Delt<\/td><td>10 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Front Lunges<\/td><td>Legs<\/td><td>10 x 3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations\" data-type=\"post\" data-id=\"1886\" target=\"_blank\" rel=\"noreferrer noopener\">Forearm Plank<\/a><\/td><td>30-sec<\/td><td>45-sec x 3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Note: Here, AMRAP is an initial of as many reps as possible.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\">Week 2 &#8211; Upper\/Lower Split<\/h3>\n\n\n\n<p>The second week will be slightly more challenging than the first one. During this week, you&#8217;ll train your lower and upper body separately. For example, you&#8217;ll do chest, triceps, and shoulder on day one, legs and core on day two, and back, biceps, and shoulder on day three.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Day 1 &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Push Bar Pushup<\/td><td>Chest<\/td><td>AMRAP x 2<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/lrZdTQT42LY\" target=\"_blank\" rel=\"noreferrer noopener\">Flat Machine Press<\/a><\/td><td>Chest<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=XjD5ee9sOhM\" target=\"_blank\" rel=\"noreferrer noopener\">Pec Deck Fly<\/a><\/td><td>Chest<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Machine Shoulder Press<\/td><td>Shoulder<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>Shoulder<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Triceps<\/td><td>10 x 3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Note<\/strong>: You can do flat chest presses on the Smith machine if your gym does not have a chest press machine.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Day 2 &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#1_Smith_Machine_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">SM Back Squat<\/a><\/td><td>Quad<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=VFk3RzndUEc\" target=\"_blank\" rel=\"noreferrer noopener\">Machine Leg Press<\/a><\/td><td>Quad<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>Ham<\/td><td>12 x 3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-compound-glute-exercises-for-bigger-glutes#1_Step-up\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Step up<\/a><\/td><td>Glutes<\/td><td>10 x 3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#10_Standing_Smith_Machine_Calf_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Calf Raises<\/a><\/td><td>Caves<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Day 3 &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>Back<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Single-arm DB Rowing<\/td><td>Back<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>Shoulder<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Chin-up<\/td><td>Biceps<\/td><td>AMRAP x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"5853\" rel=\"noreferrer noopener\">Barbell Curl<\/a><\/td><td>Bicep<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\">Week 3 &#8211; Push\/Pull\/Legs<\/h3>\n\n\n\n<p>This week, you&#8217;ll be doing <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-3-day-split\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/push-pull-legs-3-day-split\" target=\"_blank\" rel=\"noreferrer noopener\">push, pull, and leg exercises<\/a>. Push day includes chest, triceps, and shoulder exercises; pull day includes back, biceps, and rear delt exercises; and leg day comprises quads, hamstrings, glutes, and calf exercises.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Day 1 &#8211; Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#15_Smith_Machine_Flat_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">SM Flat Bench Press<\/a><\/td><td>Chest<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>Chest<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>Shoulder<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Bar Dip\/Triangle Pushup<\/td><td>Triceps<\/td><td>AMRAP x 3<\/td><td>2 min<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Triceps<\/td><td>10 x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Day 2 &#8211; Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>Back<\/td><td>15 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>15 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Chest Supported Row<\/td><td>Back<\/td><td>15 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=0Po47vvj9g4\" target=\"_blank\" rel=\"noreferrer noopener\">Cable Facepull<\/a><\/td><td>Upper Back<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises#2_Alternate_Dumbbell_Bicep_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Alternating DB Curl<\/a><\/td><td>Biceps<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Day 3 &#8211; Legs and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Leg Press<\/td><td>Quad<\/td><td>15 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quad<\/td><td>15 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>Hamstring<\/td><td>15 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>15 x 3<\/td><td>1-min<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>Abdominals<\/td><td>10 x 3<\/td><td>1-min<\/td><\/tr><tr><td>Plank<\/td><td>Core<\/td><td>45-sec x 3<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Note: <\/strong>Perform back squats with any equipment you like, such as a barbell and Smith machine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\">Week 4 &#8211; Hybrid Split<\/h3>\n\n\n\n<p>The hybrid split is an exercise program where you do a combination of upper and lower body exercises. So it may be challenging but can be effective for growing strength and size.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Day 1 &#8211; Chest, Triceps, Glutes, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline DB Bench Press<\/td><td>15 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>15 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Machine Rear Delt Fly<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Overhead Triceps Extension<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Standing Calf Raise<\/td><td>15 x 3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Day 2 &#8211; Back, Biceps, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Barbell Curl<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Cable Curl<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Day 3 &#8211; Quads, Shoulder, and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Hack Squat<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Leg Press<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-shoulders#2_Dumbbell_Overhead_press\" target=\"_blank\" rel=\"noreferrer noopener\">DB Overhead Press<\/a><\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>1-arm Cable Lateral Raise<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises#1a_Seated_Bent-Over_Rear_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">DB Rear Delt Raise<\/a><\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Glute Bridge<\/td><td>10 x 3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 Week Weight Loss Gym Workout Plan for Beginners (Program B)<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/03\/Beginner-Gym-Workout-for-Weight-Loss.jpg\" alt=\"Beginner Gym Workout Routine for Weight Loss\" class=\"wp-image-10517\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/03\/Beginner-Gym-Workout-for-Weight-Loss.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/03\/Beginner-Gym-Workout-for-Weight-Loss-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/03\/Beginner-Gym-Workout-for-Weight-Loss-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p><br>This program involves training four times weekly, two sessions for resistance training and one session each for <a href=\"https:\/\/thefitnessphantom.com\/4-week-zone-2-training-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"23704\" rel=\"noreferrer noopener\">Zone 2<\/a> and <a href=\"https:\/\/thefitnessphantom.com\/zone-3-cardio-workout-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"24523\" rel=\"noreferrer noopener\">Zone 3 cardio<\/a>.<\/p>\n\n\n\n<p>Resistance training will help you build strength and muscle mass and cardio will help you build endurance and support fat loss.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Strength Training<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Zone 2 Cardio<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> Strength Training<\/li>\n\n\n\n<li><strong>Friday: <\/strong>OFF<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Zone 3 Cardio<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Program Duration<\/td><td>4 Weeks<\/td><\/tr><tr><td>Workout Frequency<\/td><td>4 Days a Week<\/td><\/tr><tr><td>Workout Type<\/td><td>Resistance Training &amp; Cardio<\/td><\/tr><tr><td>Daily Workout Duration<\/td><td>45-60 minutes<\/td><\/tr><tr><td>Program Goal<\/td><td>Build Strength, Muscle and Burn Fat<\/td><\/tr><tr><td>Alternate Plan<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/4-week-workout-plan-for-weight-loss-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">4 Week Fat Loss Workout Plan<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Note<\/strong>: Perform each exercise at your own pace. Use this workout program to build strength and endurance. Once you&#8217;re used to it, you can challenge your endurance level.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\">Week 1<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Monday &#8211; Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations\" target=\"_blank\" data-type=\"post\" data-id=\"8263\" rel=\"noreferrer noopener\">Dumbbell Squat<\/a><\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Overhead Machine Press<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Walking DB Lunges<\/td><td>10\/leg x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Tuesday &#8211; Zone 2 Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>20-minute @8-9kmph<\/td><\/tr><tr><td>Stationary Bike<\/td><td>10-minute @60% MHR<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>5-minute @60% MHR<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Here MHR means Maximum Heart Rate. It is calculated by subtracting your age from 220.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Thursday &#8211; Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Seated Lat Pulldown<\/td><td>15 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>15 x 3<\/td><td>2 min<\/td><\/tr><tr><td>1-arm Side Delt Raises<\/td><td>10 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Biceps Curl + Leg Curl (SS)<\/td><td>10 x 3<\/td><td>&#8211;<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>15 x 3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Here SS means <a href=\"https:\/\/thefitnessphantom.com\/3-day-superset-workout-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13126\" rel=\"noreferrer noopener\">Superset<\/a>, which involves performing a pair of exercises one after another without taking a break between them.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Friday &#8211; Zone 3 Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>15-minute @9-10kmph<\/td><\/tr><tr><td>Stationary Bike<\/td><td>5-minute @70% MHR<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>10-minute @70% MHR<\/td><\/tr><tr><td>Battle Rope<\/td><td>5 sets of 30-sec<\/td><\/tr><tr><td>Jumping Rope<\/td><td>5 sets of 50 jumps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\">Week 2<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Monday &#8211; Strength Training<\/strong><div><span style=\"border: 0px; margin: 0px; padding: 0px; font-weight: 700; box-sizing: border-box;\"><\/span><\/div><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Parallel Fly<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Military Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Hack Squat<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Tuesday &#8211; Zone 2 Cardio<\/strong><div><span style=\"border: 0px; margin: 0px; padding: 0px; font-weight: 700; box-sizing: border-box;\"><\/span><\/div><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/8-week-cardio-workout-plan-for-gym-with-pdf#Exercise_5_-_Full_Body_Low-intensity_steady_state_LISS\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"><strong>Low Intense Cardio<\/strong><\/a><\/td><td>20 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Treadmill<\/td><td>10-15 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Bicycling<\/td><td>5-10 minutes<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Thursday &#8211; Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/shorts\/jKMB4sAUsa8\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/shorts\/jKMB4sAUsa8\" rel=\"noreferrer noopener\">Rack Pull<\/a><\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Chest Supported Row<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Plank<\/td><td>1-min x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Friday &#8211; Zone 3 Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>15-minute @9-10kmph<\/td><\/tr><tr><td>Stationary Bike<\/td><td>5-minute @70% MHR<\/td><\/tr><tr><td>Wall Ball Shots<\/td><td>10 reps x 10 sets<\/td><\/tr><tr><td>Battle Rope<\/td><td>5 sets of 30-sec<\/td><\/tr><tr><td>Jumping Rope<\/td><td>5 sets of 50 jumps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\">Week 3<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Monday &#8211; Strength Training<\/strong><div><span style=\"border: 0px; margin: 0px; padding: 0px; font-weight: 700; box-sizing: border-box;\"><\/span><\/div><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Machine Bench press<\/td><td>15 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-weight-loss#5_Barbell_Push_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Push Press<\/a><\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" rel=\"noreferrer noopener\">High to Low Cable Chop<\/a><\/td><td>10 x 3<\/td><td>1-min<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>10 x 3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Tuesday &#8211; Zone 2 Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/8-week-cardio-workout-plan-for-gym-with-pdf#Exercise_5_-_Full_Body_Low-intensity_steady_state_LISS\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"><strong>Low Intense Cardio<\/strong><\/a><\/td><td>20 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Treadmill<\/td><td>10-15 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Bicycling<\/td><td>5-10 minutes<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><div><span style=\"border: 0px; margin: 0px; padding: 0px; font-weight: 700; box-sizing: border-box;\"><\/span><\/div><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Thursday &#8211; Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Lat Pulldown<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Machine Row<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>T-Bar Row<\/td><td>10 minutes<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=qiBBF87S8UE\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=qiBBF87S8UE\" rel=\"noreferrer noopener\">FDL Raises<\/a><\/td><td>8-10 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-weight-loss#1_Barbell_Jammer\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-weight-loss#1_Barbell_Jammer\" rel=\"noreferrer noopener\">Barbell Jammer<\/a><\/td><td>8-10 x 3<\/td><td>2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Friday &#8211; Zone 3 Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>15-minute @9-10kmph<\/td><\/tr><tr><td>Stationary Bike<\/td><td>5-minute @70% MHR<\/td><\/tr><tr><td>Wall Ball Shots<\/td><td>10 reps x 10 sets<\/td><\/tr><tr><td>Battle Rope<\/td><td>5 sets of 30-sec<\/td><\/tr><tr><td>Jumping Rope<\/td><td>5 sets of 50 jumps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\">Week 4<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Monday &#8211; Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench press<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Thruster<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>15 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Leg Curl<\/td><td>15 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Cable Crunches<\/td><td>15 x 3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><div><span style=\"border: 0px; margin: 0px; padding: 0px; font-weight: 700; box-sizing: border-box;\"><\/span><\/div><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Tuesday &#8211; Zone 2 Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>20-minute @8-9kmph<\/td><\/tr><tr><td>Stationary Bike<\/td><td>10-minute @60% MHR<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>10-minute @60% MHR<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><div><span style=\"border: 0px; margin: 0px; padding: 0px; font-weight: 700; box-sizing: border-box;\"><\/span><\/div><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Thursday &#8211; Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Lat Pulldown<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Machine Row<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>T-Bar Row<\/td><td>10 minutes<\/td><td>2 min<\/td><\/tr><tr><td>FDL Raises<\/td><td>8-10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Barbell Jammer<\/td><td>8-10 x 3<\/td><td>2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-background\" style=\"background-color:#00d8ca\"><strong>Friday &#8211; Zone 3 Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>15-minute @9-10kmph<\/td><\/tr><tr><td>Stationary Bike<\/td><td>10-minute @70% MHR<\/td><\/tr><tr><td>Battle Rope<\/td><td>5 sets of 30-sec<\/td><\/tr><tr><td>Jumping Rope<\/td><td>5 sets of 50 jumps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Beginner&#8217;s Free Gym Workout Plans PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-6f306e5b-e986-4b85-a946-cc13dd0040f5\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Beginners-gym-workout-routine-for-muscle-gain.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Beginners Gym Workout Routine for Muscle Gain<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Beginners-gym-workout-routine-for-muscle-gain.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-6f306e5b-e986-4b85-a946-cc13dd0040f5\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-5f92b644-ef00-4f67-bf24-14613bdf881d\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/03\/Weight-Loss-Gym-Workout-Program-for-Beginners.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Weight Loss Gym Workout Program for Beginners PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/03\/Weight-Loss-Gym-Workout-Program-for-Beginners.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-5f92b644-ef00-4f67-bf24-14613bdf881d\" download>Download<\/a><\/div>\n\n\n\n<p><br>You can save this article using the form (above the first heading) to use the updated routine whenever needed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Follow These Plans?<\/strong><\/h2>\n\n\n\n<p>Being strong and fit is the ultimate goal of every human being, irrespective of gender. Some people join the gym to reduce body fat; some want to gain muscles, and some like to stay fit and maintain their physique. And keeping yourself fit means protecting yourself from many health issues. <\/p>\n\n\n\n<p>Everyone\u2019s physique is different, so their goal is. That is why I have designed two gym workout routines for beginners, one for muscle gain and the other for fat loss, and designed them in a way that they can work for everyone. So depending on your goal, you can follow one of the routines to start developing your physique.<\/p>\n\n\n\n<p>Along with the workout plan, I&#8217;ve also shared a list of weight loss and <a href=\"https:\/\/thefitnessphantom.com\/highest-protein-foods-for-weight-gain\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/highest-protein-foods-for-weight-gain\" rel=\"noreferrer noopener\">muscle gain foods<\/a> that you can incorporate into your nutrition program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Muscle Gain and Weight Loss Nutrition for Beginners<\/strong><\/h2>\n\n\n\n<p>Diet plays an important role in muscle building and weight loss. A proper diet helps you achieve your fitness goal faster.<\/p>\n\n\n\n<p>The first step to achieving your best physique is to know what nutrition you&#8217;re getting from the foods you eat. Knowing how many calories you consume throughout the day helps you maintain your calorie intake based on your goal.<\/p>\n\n\n\n<p>Your daily nutrition must include macro and micronutrients, such as carbs, protein, fats, fiber, minerals, and vitamins.<\/p>\n\n\n\n<p>This article is primarily about workout routines, so I can&#8217;t include all the information here, but I can share some macros info that can help you understand what you should eat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Macros for Muscle Building<\/h3>\n\n\n\n<p>High-protein foods are essential for the growth of the muscles, while fats and carbs are also important sources of energy. <\/p>\n\n\n\n<p>If you want to gain muscle and increase your body mass, you should consume more calories every day than your body needs. <\/p>\n\n\n\n<p>Here is an example of Macros.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Nutrients<\/strong>&nbsp;<\/td><td><strong>Protein<\/strong>&nbsp;<\/td><td><strong>Carbs<\/strong>&nbsp;<\/td><td><strong>Fats<\/strong>&nbsp;<\/td><\/tr><tr><td><strong>Breakfast<\/strong>&nbsp;<\/td><td>30-40 grams&nbsp;<\/td><td>50-60 grams&nbsp;<\/td><td>15-20 grams&nbsp;<\/td><\/tr><tr><td><strong>Lunch<\/strong>&nbsp;<\/td><td>30-40 grams&nbsp;<\/td><td>70-100 grams&nbsp;<\/td><td>15-20 grams&nbsp;<\/td><\/tr><tr><td><strong>Dinner<\/strong>&nbsp;<\/td><td>30-40 grams&nbsp;<\/td><td>40-50 grams&nbsp;<\/td><td>10-15 grams&nbsp;<\/td><\/tr><tr><td><strong>Pre-Workout<\/strong>&nbsp;<\/td><td>30 to 40 grams of protein 30 minutes before training.&nbsp;<\/td><td>40 to 50 grams of carbs 30 minutes before training.&nbsp;<\/td><td>No&nbsp;<\/td><\/tr><tr><td><strong>Post-Workout<\/strong>&nbsp;<\/td><td>At least 30 to 40 grams of protein in your post-workout meal.&nbsp;<\/td><td>1 gram per kilogram of body weight in your post-workout meal.&nbsp;<\/td><td>No&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">The number can vary from person to person<\/figcaption><\/figure>\n\n\n\n<p><strong>Examples of Protein Sources: <\/strong>Chicken Breast, Eggs, Whey Isolate, Soya Chunks, Oatmeal, Nuts  butter, Legumes, Lentils, Salmon&nbsp;<\/p>\n\n\n\n<p><strong>Examples of Carbs: <\/strong>Brown Bread, Oats, Rice, Banana, and sweet potatoes.&nbsp;<\/p>\n\n\n\n<p><strong>Examples of Micronutrients Foods: <\/strong>Avocados, Spinach, Borcalli, Cucumber, Mushrooms, Fruits, and Other green veggies.&nbsp;<\/p>\n\n\n\n<p>Try to consume at least 3 meals each day as well as 2 snacks (one of which should be protein) throughout the day so that your body can get all of the nutrients and vitamins from foods.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Nutrition for Weight Loss<\/h3>\n\n\n\n<p>Diet is crucial when it comes to weight loss. Only working out won&#8217;t going to help you much if your aim is weight loss. <\/p>\n\n\n\n<p>A weight loss diet should contain lean meats, whey protein isolates, low-fat dairy products, and plenty of fruit and vegetables so that your body can get everything it needs to function properly while helping you lose weight.<\/p>\n\n\n\n<p>The macros of weight loss depend on several things, such as your body mass index (BMI), basal metabolic rate (BMR), activity throughout the day, and age. <\/p>\n\n\n\n<p>A general rule of fat loss is to consume fewer calories than your body burns throughout the day. <\/p>\n\n\n\n<p>You can check out an article on Healthline.com about<a href=\"https:\/\/www.healthline.com\/nutrition\/best-macronutrient-ratio\" target=\"_blank\" rel=\"noreferrer noopener\"> weight loss macros<\/a> to learn more about what you should consume depending on your fitness level and goal.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/thefitnessphantom.com\/low-calorie-foods-list-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/low-calorie-foods-list-with-pdf\" rel=\"noreferrer noopener\">The Best Lowest Calorie Foods For Weight Loss<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Last Words and Tips for Beginners<\/strong><\/h2>\n\n\n\n<p>1. This plan may be challenging, but you have to complete it to take your fitness to the next level.<\/p>\n\n\n\n<p>2. You\u2019ll feel pain in the first week of your training, But don\u2019t worry, it\u2019s normal. Once your body gets used to it, you\u2019ll start enjoying it.<\/p>\n\n\n\n<p>3. Drink enough water to keep yourself hydrated throughout the day. Try to include some juice or watery fruits like watermelon to keep yourself hydrated and full during the day.<\/p>\n\n\n\n<p>3. To prevent injuries, avoid lifting too much weight initially. Always start with lightweight than your ability. Moreover, lift the weight gently, neither too hasty nor too slowly.<\/p>\n\n\n\n<p>4. For better performance during the workout, do warm-up exercises before lifting weights because they help adjust your muscles, increase your heart rate and blood flow, and reduce the risk of injuries.<\/p>\n\n\n\n<p>5. Imagine that you have achieved your best physique twice a day.<\/p>\n\n\n\n<p>6. Last but not least, everyone\u2019s body responds differently; some people see quick results, while for others, it takes more time. So, do not panic, keep patience, work consistently, and feed your muscles optimum nutrition and you\u2019ll surely see the results.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Finding a complete four-week workout program for beginners can be time-consuming because there are limited options available on the web and most fitness sites offer only weekly schedules not monthly. That&#8217;s why I&#8217;ve decided to create an ultimate 4 week beginner workout routine as per my experience and knowledge. I&#8217;ve designed two workout plans, one &#8230; <a title=\"The Complete 4 Week Beginner Workout Routine with Free PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-week-beginner-workout-routine\" aria-label=\"Read more about The Complete 4 Week Beginner Workout Routine with Free PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":10528,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,260],"tags":[441,463,374,111,381],"class_list":["post-41","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-beginner-workout","tag-beginner-workout","tag-free-workout-plan","tag-muscle-building","tag-weight-loss","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/41","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=41"}],"version-history":[{"count":29,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/41\/revisions"}],"predecessor-version":[{"id":26703,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/41\/revisions\/26703"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/10528"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=41"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=41"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=41"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}