{"id":19451,"date":"2021-03-11T19:08:32","date_gmt":"2021-03-11T19:08:32","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=19451"},"modified":"2026-02-18T09:48:15","modified_gmt":"2026-02-18T09:48:15","slug":"4-day-workout-routine-for-beginners","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/","title":{"rendered":"4-Day Workout Routine For Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#The_Best_4-Day_Workout_Routine_For_Beginners\" >The Best 4-Day Workout Routine For Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#Upper_Body_Workout_Of_A_4-Day_Workout_Routine_For_Beginners\" >Upper Body Workout Of A 4-Day Workout Routine For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#_Modified_Push-Up\" >\u00a0 \u00a0 \u00a0 Modified Push-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#_Lying_Chest_Fly\" >\u00a0 \u00a0 \u00a0 Lying Chest Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#_Overhead_Press\" >\u00a0 \u00a0 \u00a0 Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#_Back_Extension\" >\u00a0 \u00a0 \u00a0 Back Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#_Biceps_Curl\" >\u00a0 \u00a0 \u00a0 Biceps Curl<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#Lower_Body_Workout_Of_A_4-Day_Workout_Routine_For_Beginners\" >Lower Body Workout Of A 4-Day Workout Routine For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#_Glute_Bridge\" >\u00a0 \u00a0 \u00a0 Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#_Calf_Raise\" >\u00a0 \u00a0 \u00a0 \u00a0Calf Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#_Standing_Leg_Lift\" >\u00a0 \u00a0 \u00a0 Standing Leg Lift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#_Wall_Squat\" >\u00a0 \u00a0 \u00a0 Wall Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#_Assisted_Lunge\" >\u00a0 \u00a0 \u00a0 Assisted Lunge<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">So, what is a 4-day workout split? It is a training approach that splits your workouts into<\/span><a href=\"https:\/\/betterme.world\/articles\/upper-chest-exercises\/\"> <span style=\"font-weight: 400;\">upper<\/span><\/a><span style=\"font-weight: 400;\"> and<\/span><a href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/\"> <span style=\"font-weight: 400;\">lower body<\/span><\/a><span style=\"font-weight: 400;\"> sets, which are performed on different days. Such a method of training can help you successfully<\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-workouts\/\"> <span style=\"font-weight: 400;\">slim down<\/span><\/a><span style=\"font-weight: 400;\">, tone up, strengthen your body, and<\/span><a href=\"https:\/\/betterme.world\/articles\/muscle-building-diet\/\"> <span style=\"font-weight: 400;\">build muscle mass<\/span><\/a><span style=\"font-weight: 400;\">. 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 \u2018what is the best<\/span><a href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/\"> <span style=\"font-weight: 400;\">full-body workout<\/span><\/a><span style=\"font-weight: 400;\"> for beginners?\u2019, \u2018how to make a weight loss workout plan for beginners?\u2019, and \u2018what workout should I do?\u2019.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_4-Day_Workout_Routine_For_Beginners\"><\/span><b>The Best 4-Day Workout Routine For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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<\/span><a href=\"https:\/\/betterme.world\/articles\/ways-to-exercise-at-home\/\"> <span style=\"font-weight: 400;\">at home<\/span><\/a><span style=\"font-weight: 400;\"> and doesn\u2019t require lots of specialized equipment. What it does require is a warm-up. So, when getting down to exercising don\u2019t forget<\/span><a href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\"> <span style=\"font-weight: 400;\">to stretch<\/span><\/a><span style=\"font-weight: 400;\"> properly and do some<\/span><a href=\"https:\/\/betterme.world\/articles\/cardio\/\"> <span style=\"font-weight: 400;\">light cardio<\/span><\/a><span style=\"font-weight: 400;\">. 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to consult with your doctor before beginning your workout routine if you have experienced any injuries in the past.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stop immediately if an exercise causes any discomfort or pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><b>Day 1 of training \u2013 Upper body<\/b><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><b>D-2 of training \u2013 Lower body<\/b><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><b>Rest day<\/b><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><b>Day 3 of training \u2013 Upper body<\/b><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><b>D-4 of training \u2013 Lower body<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some exercises may require dumbbells or a bench. If you don\u2019t have them at home, you can use water bottles as weights.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the workouts:<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper_Body_Workout_Of_A_4-Day_Workout_Routine_For_Beginners\"><\/span><b>Upper Body Workout Of A 4-Day Workout Routine For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Perform 1 set of 15 reps of each exercise.<\/span><\/p>\n<ul>\n<li>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"_Modified_Push-Up\"><\/span><strong> \u00a0 \u00a0 \u00a0 Modified Push-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The push-up is a<\/span><a href=\"https:\/\/betterme.world\/articles\/what-does-calisthenics-do-to-your-body\/\"> <span style=\"font-weight: 400;\">calisthenics exercise<\/span><\/a><span style=\"font-weight: 400;\">, 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 (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/modified-pushup\/vid-20084674\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">): 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.<\/span><\/p>\n<ul>\n<li>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"_Lying_Chest_Fly\"><\/span><span style=\"font-weight: 400;\"> \u00a0 \u00a0 <strong>\u00a0 <\/strong><\/span><strong>Lying Chest Fly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/exercise-library\/21\/lying-chest-fly\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). That is one rep of a lying chest fly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-30724 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9-1024x576.jpg\" alt=\"4 day workout routine for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"_Overhead_Press\"><\/span><strong> \u00a0 \u00a0 \u00a0 Overhead Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This exercise is an excellent workout for<\/span><a href=\"https:\/\/betterme.world\/articles\/skinny-shoulders\/\"> <span style=\"font-weight: 400;\">your shoulders<\/span><\/a><span style=\"font-weight: 400;\">. 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 (<\/span><a href=\"https:\/\/www.verywellfit.com\/how-to-do-the-dumbbell-overhead-press-3498298\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). That is one rep of an overhead press.<\/span><\/p>\n<ul>\n<li>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"_Back_Extension\"><\/span><strong> \u00a0 \u00a0 \u00a0 Back Extension<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Back extensions can help you build your lower back strength and muscle endurance (<\/span><a href=\"https:\/\/www.bodybuilding.com\/exercises\/hyperextensions-back-extensions\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<ul>\n<li>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"_Biceps_Curl\"><\/span><strong> \u00a0 \u00a0 \u00a0 Biceps Curl<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the most popular exercises that work your biceps, biceps curl, is a must-do in any<\/span><a href=\"https:\/\/betterme.world\/articles\/toned-arms-workout\/\"> <span style=\"font-weight: 400;\">arm workout<\/span><\/a><span style=\"font-weight: 400;\">. 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 (<\/span><a href=\"https:\/\/www.verywellfit.com\/how-to-do-the-biceps-arm-curl-3498604\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Workout_Routine_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31933 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1024x576.jpg\" alt=\"4 day workout routine for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Body_Workout_Of_A_4-Day_Workout_Routine_For_Beginners\"><\/span><b>Lower Body Workout Of A 4-Day Workout Routine For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Perform 1 set of 15 reps of each exercise.<\/span><\/p>\n<ul>\n<li>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"_Glute_Bridge\"><\/span><strong> \u00a0 \u00a0 \u00a0 Glute Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Glute bridge works your whole lower body and<\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-tighten-core\/\"> <span style=\"font-weight: 400;\">core<\/span><\/a><span style=\"font-weight: 400;\">. 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 (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/exercise-library\/49\/glute-bridge\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). That is one rep.<\/span><\/p>\n<ul>\n<li>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"_Calf_Raise\"><\/span><span style=\"font-weight: 400;\">\u00a0 \u00a0 \u00a0<strong> \u00a0<\/strong><\/span><strong>Calf Raise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Full-body workouts often miss exercises that would work your<\/span><a href=\"https:\/\/betterme.world\/articles\/30-day-calf-challenge\/\"> <span style=\"font-weight: 400;\">calves<\/span><\/a><span style=\"font-weight: 400;\">. 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 (<\/span><a href=\"https:\/\/www.verywellfit.com\/how-to-do-calf-raises-4801090\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"_Standing_Leg_Lift\"><\/span><strong> \u00a0 \u00a0 \u00a0 Standing Leg Lift<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"_Wall_Squat\"><\/span><span style=\"font-weight: 400;\"> \u00a0 \u00a0 <strong>\u00a0 <\/strong><\/span><strong>Wall Squat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/betterme.world\/articles\/50-squats-a-day\/\"><span style=\"font-weight: 400;\">Squat<\/span><\/a><span style=\"font-weight: 400;\"> is one of the most popular lower body exercises. There is a great variety of squats, including a modified version \u2013 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.<\/span><\/p>\n<ul>\n<li>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"_Assisted_Lunge\"><\/span><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 <\/span><b>Assisted Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This variation of a regular<\/span><a href=\"https:\/\/betterme.world\/articles\/squats-vs-lunges\/\"> <span style=\"font-weight: 400;\">lunge<\/span><\/a><span style=\"font-weight: 400;\"> 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 (<\/span><a href=\"https:\/\/www.verywellfit.com\/lunges-for-the-hips-glutes-and-thighs-1231321\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019t 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.<\/span><\/p>\n<p>Are you struggling to achieve better and faster results? Check up this 20 Min Full Body Workout at Home challenge!<\/p>\n<p><iframe title=\"BetterMe | Create Happiness now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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!<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span><a href=\"https:\/\/www.verywellfit.com\/lunges-for-the-hips-glutes-and-thighs-1231321\"><span style=\"font-weight: 400;\">12 Great Lunges for the Hips, Glutes, and Thighs<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span><a href=\"https:\/\/www.bodybuilding.com\/exercises\/hyperextensions-back-extensions\"><span style=\"font-weight: 400;\">Back extension<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., bodybuilding.com)<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/exercise-library\/49\/glute-bridge\/\"><span style=\"font-weight: 400;\">Glute Bridge Exercise<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., acefitness.org)<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span><a href=\"https:\/\/www.verywellfit.com\/how-to-do-the-biceps-arm-curl-3498604\"><span style=\"font-weight: 400;\">How to Do Biceps Curls<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span><a href=\"https:\/\/www.verywellfit.com\/how-to-do-calf-raises-4801090\"><span style=\"font-weight: 400;\">How to Do Standing Calf Raises<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span><a href=\"https:\/\/www.verywellfit.com\/how-to-do-the-dumbbell-overhead-press-3498298\"><span style=\"font-weight: 400;\">How to Do the Dumbbell Overhead Press<\/span><\/a><span style=\"font-weight: 400;\"> (2019, verywellfit.com)<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 <\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/exercise-library\/21\/lying-chest-fly\/\"><span style=\"font-weight: 400;\">Lying Chest Fly<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., acefitness.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/modified-pushup\/vid-20084674\">Video: Modified pushup<\/a> (2020, mayoclinic.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":25,"featured_media":19465,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,6],"tags":[],"coauthors":[102],"class_list":["post-19451","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4-Day Workout Routine For Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for an effective way to tone your body, strengthen your muscles and slim down? Try this 4-day workout routine for beginners!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4-Day Workout Routine For Beginners\" \/>\n<meta property=\"og:description\" content=\"Are you looking for an effective way to tone your body, strengthen your muscles and slim down? Try this 4-day workout routine for beginners!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/veronika.odd\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-18T09:48:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1858542187.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"N. Midland\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"N. Midland\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/\"},\"author\":{\"name\":\"N. Midland\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b8ccb47fae7bc7ff23dd029738816c57\"},\"headline\":\"4-Day Workout Routine For Beginners\",\"dateModified\":\"2026-02-18T09:48:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/\"},\"wordCount\":1410,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1858542187.jpg\",\"articleSection\":[\"Fitness\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">So, what is a 4-day workout split? It is a training approach that splits your workouts into<\/span><a href=\\\"https:\/\/betterme.world\/articles\/upper-chest-exercises\/\\\"> <span style=\\\"font-weight: 400;\\\">upper<\/span><\/a><span style=\\\"font-weight: 400;\\\"> and<\/span><a href=\\\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/\\\"> <span style=\\\"font-weight: 400;\\\">lower body<\/span><\/a><span style=\\\"font-weight: 400;\\\"> sets, which are performed on different days. Such a method of training can help you successfully<\/span><a href=\\\"https:\/\/betterme.world\/articles\/types-of-workouts\/\\\"> <span style=\\\"font-weight: 400;\\\">slim down<\/span><\/a><span style=\\\"font-weight: 400;\\\">, tone up, strengthen your body, and<\/span><a href=\\\"https:\/\/betterme.world\/articles\/muscle-building-diet\/\\\"> <span style=\\\"font-weight: 400;\\\">build muscle mass<\/span><\/a><span style=\\\"font-weight: 400;\\\">. 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 \u2018what is the best<\/span><a href=\\\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/\\\"> <span style=\\\"font-weight: 400;\\\">full-body workout<\/span><\/a><span style=\\\"font-weight: 400;\\\"> for beginners?\u2019, \u2018how to make a weight loss workout plan for beginners?\u2019, and \u2018what workout should I do?\u2019.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The Best 4-Day Workout Routine For Beginners<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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<\/span><a href=\\\"https:\/\/betterme.world\/articles\/ways-to-exercise-at-home\/\\\"> <span style= ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/\",\"url\":\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/\",\"name\":\"4-Day Workout Routine For Beginners - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1858542187.jpg\",\"dateModified\":\"2026-02-18T09:48:15+00:00\",\"description\":\"Are you looking for an effective way to tone your body, strengthen your muscles and slim down? 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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.\",\"sameAs\":[\"https:\/\/www.facebook.com\/veronika.odd\",\"https:\/\/www.instagram.com\/veronika.odd\/?igshid=18itfleci5d05\",\"https:\/\/www.linkedin.com\/in\/veronika-podolian-3565a520b\/\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/nikkimidland\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"4-Day Workout Routine For Beginners - BetterMe","description":"Are you looking for an effective way to tone your body, strengthen your muscles and slim down? 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Try this 4-day workout routine for beginners!","og_url":"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"https:\/\/www.facebook.com\/veronika.odd","article_modified_time":"2026-02-18T09:48:15+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1858542187.jpg","type":"image\/jpeg"}],"author":"N. Midland","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"N. Midland","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/"},"author":{"name":"N. Midland","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/b8ccb47fae7bc7ff23dd029738816c57"},"headline":"4-Day Workout Routine For Beginners","dateModified":"2026-02-18T09:48:15+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/"},"wordCount":1410,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1858542187.jpg","articleSection":["Fitness","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">So, what is a 4-day workout split? It is a training approach that splits your workouts into<\/span><a href=\"https:\/\/betterme.world\/articles\/upper-chest-exercises\/\"> <span style=\"font-weight: 400;\">upper<\/span><\/a><span style=\"font-weight: 400;\"> and<\/span><a href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/\"> <span style=\"font-weight: 400;\">lower body<\/span><\/a><span style=\"font-weight: 400;\"> sets, which are performed on different days. Such a method of training can help you successfully<\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-workouts\/\"> <span style=\"font-weight: 400;\">slim down<\/span><\/a><span style=\"font-weight: 400;\">, tone up, strengthen your body, and<\/span><a href=\"https:\/\/betterme.world\/articles\/muscle-building-diet\/\"> <span style=\"font-weight: 400;\">build muscle mass<\/span><\/a><span style=\"font-weight: 400;\">. 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 \u2018what is the best<\/span><a href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/\"> <span style=\"font-weight: 400;\">full-body workout<\/span><\/a><span style=\"font-weight: 400;\"> for beginners?\u2019, \u2018how to make a weight loss workout plan for beginners?\u2019, and \u2018what workout should I do?\u2019.<\/span>\r\n<h2 style=\"text-align: center;\"><b>The Best 4-Day Workout Routine For Beginners<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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<\/span><a href=\"https:\/\/betterme.world\/articles\/ways-to-exercise-at-home\/\"> <span style= ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/","url":"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/","name":"4-Day Workout Routine For Beginners - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1858542187.jpg","dateModified":"2026-02-18T09:48:15+00:00","description":"Are you looking for an effective way to tone your body, strengthen your muscles and slim down? 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