4-Day Beginner Gym Plan
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At a glance
- Goal: Beginner strength + confidence
- Time: 45–60 minutes
- Level: Beginner
- Equipment: Machines + dumbbells (barbell optional)
How this plan works
This 4-day beginner plan uses an Upper / Lower split to balance training and recovery. You’ll train four days per week, alternating upper and lower body sessions. Each workout should take around 60 minutes, with at least one rest day between lower-body sessions.
Weekly structure
- Day 1: Upper Body A
- Day 2: Lower Body A
- Day 3: Upper Body B
- Day 4: Lower Body B
The workouts
Day 1 – Upper Body A
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Chest Press (Machine or DB) | 3 | 8–10 | Controlled tempo |
| Lat Pulldown | 3 | 10–12 | Full stretch |
| Seated Shoulder Press | 3 | 8–10 | Don’t lock out |
| Cable Row | 2 | 10–12 | Squeeze at back |
| Triceps Pushdown | 2 | 10–12 | Elbows fixed |
Day 2 – Lower Body A
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Leg Press | 3 | 10–12 | Controlled depth |
| Romanian Deadlift (DB) | 3 | 8–10 | Hinge pattern |
| Leg Curl (Machine) | 2 | 10–12 | Pause at squeeze |
| Standing Calf Raise | 2 | 12–15 | Full range |
| Plank | 2 | 20–30s | Brace core |
Day 3 – Upper Body B
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Incline Chest Press (Machine or DB) | 3 | 8–10 | Slight incline |
| Assisted Pull-up or Pulldown | 3 | 8–10 | Controlled reps |
| Lateral Raise (DB or Machine) | 3 | 12–15 | Light, strict |
| Face Pull | 2 | 12–15 | Upper-back focus |
| Biceps Curl (DB or Machine) | 2 | 10–12 | Full range |
Day 4 – Lower Body B
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Goblet Squat or Machine Squat | 3 | 8–10 | Upright torso |
| Hip Thrust (Machine or DB) | 3 | 10–12 | Pause at top |
| Leg Extension | 2 | 10–12 | Controlled |
| Seated Calf Raise | 2 | 12–15 | Slow tempo |
| Dead Bug | 2 | 6–8/side | Core control |
Progression (how to get stronger)
When you can complete all sets at the top end of the rep range with good form, increase the weight next session. If form slips, keep the weight the same and focus on clean reps before progressing.
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