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4-Day Workout Routine For Beginners

4 day workout routine for beginners

So, what is a 4-day workout split? It is a training approach that splits your workouts into upper and lower body sets, which are performed on different days. Such a method of training can help you successfully slim down, tone up, strengthen your body, and build muscle mass. It also provides you with an effective recovery, since rather than exercising the same muscles every day, you work your upper body one day, while your lower body muscles rest, and then exercise your lower body, while your upper body rests. Therefore, this 4-day workout routine for beginners may be the answer to such questions as ‘what is the best full-body workout for beginners?’, ‘how to make a weight loss workout plan for beginners?’, and ‘what workout should I do?’.

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The Best 4-Day Workout Routine For Beginners

There are different types of a 4-day workout routine for beginners, including a 4-day upper/lower dumbbell workout routine for beginners and a 4-day split workout routine for beginners for mass. This 4-day workout routine for beginners can be performed at home and doesn’t require lots of specialized equipment. What it does require is a warm-up. So, when getting down to exercising don’t forget to stretch properly and do some light cardio. This will prepare your body for the following increased levels of physical activity by increasing your blood flow and reduce the chance of injury by activating all the muscles involved in the workout.

Make sure to consult with your doctor before beginning your workout routine if you have experienced any injuries in the past.

Stop immediately if an exercise causes any discomfort or pain.

If you feel like the workout is too difficult for you and you are about to give up, feel free to modify or skip certain exercises.

Now that you are all set and ready, it is time to begin your workout. The plan for this 4-day workout routine for beginners is very simple:

  •       Day 1 of training – Upper body
  •       D-2 of training – Lower body
  •       Rest day
  •       Day 3 of training – Upper body
  •       D-4 of training – Lower body
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Some exercises may require dumbbells or a bench. If you don’t have them at home, you can use water bottles as weights.

Here are the workouts:

4 day workout routine for beginners
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Upper Body Workout Of A 4-Day Workout Routine For Beginners

Perform 1 set of 15 reps of each exercise.

  •       Modified Push-Up

The push-up is a calisthenics exercise, meaning that it uses your body weight as resistance. It strengthens your shoulders, arms and core and can be a great stability exercise. To perform a modified push up do the following (8): Place your hands and knees on the floor. Your hands should be slightly wider than shoulder-width apart. Engage your core and bend your elbows, lowering your chest towards the floor, until it almost touches the ground. Make sure to keep your back straight. Now, slowly extend your arms, lifting your chest back up and returning to the initial position. That is one rep of a modified push-up.

  •       Lying Chest Fly

For this exercise, you will need weights. Lie down on a bench or the floor and take a weight in each hand. Draw the weights to the sides, with your elbows extended, and shoulder blades pressed to the bench. Lift both hands in front of your chest in an arc. Hold for a second and lower your hands back down in a controlled manner (7). That is one rep of a lying chest fly.

4 day workout routine for beginners
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  •       Overhead Press

This exercise is an excellent workout for your shoulders. To perform an overhead press, stand straight, and take a weight in each hand, arms bent. Lift the weights overhead in a controlled motion. Pause at the top of the motion and then slowly return the weights back down to shoulders by bending your elbows (6). That is one rep of an overhead press.

  •       Back Extension

Back extensions can help you build your lower back strength and muscle endurance (2). For this exercise, lie face-down on the floor and place your hands next to your ears. Engage your core and slowly lift your chest off the ground. Hold at the top of the movement and lower your chest back down in a controlled motion. That is one rep.

  •       Biceps Curl

One of the most popular exercises that work your biceps, biceps curl, is a must-do in any arm workout. Stand straight and take a weight in each hand. Now slowly bend your elbows, lifting the weights towards your shoulders. Make sure that you engage your core and lower the weights back down in a controlled motion. That is one rep of a biceps curl (4).

Read More: HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore

4 day workout routine for beginners
Shutterstock

Lower Body Workout Of A 4-Day Workout Routine For Beginners

Perform 1 set of 15 reps of each exercise.

  •       Glute Bridge

Glute bridge works your whole lower body and core. Like a push-up, it is a calisthenics exercise and requires no additional equipment. To perform a glute bridge, lie back down on the floor and place your feet flat on the ground, knees bent. Engage your core and slowly lift your hips, so that your knees, hips, and chest create a straight line. Pause for a second and return to the initial position in a controlled manner (3). That is one rep.

  •        Calf Raise

Full-body workouts often miss exercises that would work your calves. Luckily, this 4-day workout routine for beginners is better than those workouts, since it includes calf raises, which target primarily your calves. To perform a calf raise, stand straight and slowly lift your heels, redistributing your weight to your forefeet. Pause, and slowly lower your heels back to the floor. That is one rep (5).

  •       Standing Leg Lift

If you feel like you need more resistance in this exercise, you can use a resistance band. Stand straight, holding onto a wall or a chair for greater balance. Lift your one leg to the side, keeping it straight. Lower your leg back down and repeat, alternating legs.

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4 day workout routine for beginners
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  •       Wall Squat

Squat is one of the most popular lower body exercises. There is a great variety of squats, including a modified version – wall squat. It works your lower body and is a perfect fit for beginners. Stand with your back facing the wall and lean against it. Engage your core and bend your knees, lowering your hips, until your thighs become parallel to the ground. Reverse the movement, extending your legs and returning to the initial position. That is one rep.

  •       Assisted Lunge

This variation of a regular lunge works your lower body and is perfect if you have some problems with balance. Stand in a split stance and hold onto a wall or chair. Bend your knees and lower your hips, performing a lunge. Press through the heel and return to the initial position. Repeat, switching legs (1).

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Conclusion

Working out is great, it can reward you with a successful weight loss, stronger body, and greater muscle mass. It can also improve your overall health and mood. That is why it is always a good thing to start working out. This 4-day workout routine for beginners is a perfect choice if you are new to exercising and don’t know where to start. It is a split workout, which means that it consists of separate upper and lower body training. Such a training approach provides you with all the benefits of a regular workout and ensures that your muscles recover properly. Remember, that before starting any new workout routine or a diet, you must consult with a respective health specialist.

Are you struggling to achieve better and faster results? Check up this 20 Min Full Body Workout at Home challenge!

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1.   12 Great Lunges for the Hips, Glutes, and Thighs (2020, verywellfit.com)
  2.   Back extension (n.d., bodybuilding.com)
  3.   Glute Bridge Exercise (n.d., acefitness.org)
  4.   How to Do Biceps Curls (2020, verywellfit.com)
  5.   How to Do Standing Calf Raises (2020, verywellfit.com)
  6.   How to Do the Dumbbell Overhead Press (2019, verywellfit.com)
  7.   Lying Chest Fly (n.d., acefitness.org)
  8. Video: Modified pushup (2020, mayoclinic.org)
N. Midland
N. Midland

Nikki is an experienced writer who specializes in nutrition, weight management and overall health. Due to her personal struggles with weight in the past, she has also developed a keen interest in fitness and exercising. Nikki believes that since she started doing sports, not only her body, her whole life has drastically changed for the better. Nikki has a great passion for helping people achieve their weight loss goals. She stands firm in her belief that tackling challenges is the only way to become a better version of yourself that is why she urges her readers to never give up.

I. Grebeniuk
I. Grebeniuk

Hey there! I'm a European Champion in synchronized swimming who holds a Bachelor degree in Physical Education. I have experience in working with Olympic level athletes, produced National Champions, State Champions and helped athletes secure their spots on the National teams.
I don't just want to work with professional athletes. I strongly believe that my purpose is to help anybody I work with to achieve their fitness goals and become their best self.

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