4-Week Gym Workout Plan For Beginners

Here is the best gym workout plan for beginners. You can experience changes in your body in just 4 weeks.

Here is a 4-week gym workout plan for beginners. It is a program that you can start at home, not just at the gym. Even if you are a beginner just starting out, try exercising hard for only 4 weeks. I am sure you will gain muscle and you will be very motivated.

I have been exercising for a long time, but there was a time when I was a beginner. I put together the results of what I have experienced and learned since I was a beginner. Based on this, I will introduce the best exercise method for beginners.

Many people exercise on a 3-month program, but 3 months is too long for beginners. Beginners should learn to have fun doing exercise.

Check out this article of the best gym workout plan for beginners.

Before You Start Exercise

If you are on medication or if you are injured, be sure to check with your doctor to make sure you can exercise. Because your heart rate can vary, it is very important to know how exercise affects your body.

It is also a good idea to get help from a personal trainer. It will help you choose the exercise that is right for you and do the exercise with the right posture.

What To Wear

When exercising, it is important to wear breathable and stretchy clothing. Rather than wearing clothes that look pretty, wear clothes that help you exercise. Wear clothes made of breathable materials such as cotton or polyester.


For the top, wear a light T-shirt or sweatshirt. Wearing a more breathable tank top or sports bra is also a good idea if revealing clothing is okay.

For bottoms, wear shorts or track pants that have a waist band and have good elasticity. Short shorts are the most stretchy and will help you get bigger movements. But they are more revealing. If you’re shy about wearing shorts, wear yoga pants or workout leggings.

If you use a treadmill, don’t forget to bring your running shoes. Also, keep in mind that most gyms don’t allow you to wear open-toed shoes like sandals. If you are weight training, wear shoes that provide good ankle and sole support.

What Are Sets And Reps?

A rep is the number of repetitions of the exercise, and a set is how many rounds of reps you do. For example, if you do 10 reps per set of bench press, you’ve done 1 set of 10 reps.

It is better to exercise so that you can develop your muscles more efficiently. Exercising blindly is not efficient. In general, it is recommended to do weight training with a weight that can be lifted 10 to 15 reps. However, it may be slightly different for each person.

How many reps and sets you do in an exercise depends on the goal you want to achieve. Doing more reps at a lower weight improves endurance. But, performing fewer reps at a higher weight increases muscle mass.

I’ll tell you below how many sets and how many reps you should do.

The Best Gym Workout Plan For Beginners

I will show you the best full-body gym workout plan for beginners. Just follow this routine for 4 weeks. I’m sure it will definitely work.

I recommend full-body workouts for beginners. Beginners have low strength, muscular endurance, and neuromuscular development. Therefore, their movements may be unnatural, and their ability to focus on a specific part of the body is also poor. 

For this reason, I recommend a program that trains all the muscles of the body together. You will see the effect of improving the development of the muscular nervous system. Also, you will see the effect of rapidly increasing muscle strength, muscular endurance, and stamina. Especially for beginners, this increase occurs very fast. So, you need to do full-body exercise.

And another important thing is that you should be able to start exercising right away. When you decide to work out, you often sign up for a gym and don’t go for a variety of reasons. Even if you’re not in the gym, I’ll show you how to start exercising right at home.

The 4-week beginner full-body workout program consists of 6 movements.

Warming up

  • Treadmill or Indoor Bike : Start on the treadmill or indoor bike at a moderate intensity for about 15-20 minutes.
  • If you’re working out at home without equipment, walk or jog briskly for the same amount of time.


Be sure to stretch to relieve tension in your body.

1. Push-up


The push-up is one of the most effective upper body exercises. It helps develop your entire chest, triceps, and anterior deltoid. It is also a good beginner exercise for both men and women. If you want to increase the intensity of your workout, place your feet on a chair and increase the incline to perform push-ups. If it’s difficult, start with knee-push-ups with your knees on the floor.

2. Pull-up(or Inverted row)


The pull-up is one of the best upper body exercises. Because you need a tool like a pull-up bar, if you can afford it, please do it. If you’re working out at the gym, you’ll definitely have a pull-up bar.

It is a very good exercise for the balance aspect for modern people who have weakened back. If it’s too hard for you to do pull-ups, you can start with an inverted row. The inverted row also contributes a lot to the stabilization of the shoulder joint.

3. Plank(+ Sit-up or Crunch)


The plank is one of the best full-body exercises. Planks help develop your core, arms, quads, abs, back and glutes. It seems like an easy exercise that beginners can do. But, it is an exercise that requires a lot of strength than you think.


I also recommend doing the sit-up, one of the typical abdominal exercises. If you do not have a range of motion with an accurate posture or have a weak back, perform crunches.

4. Glute Bridge


I recommend including a glute bridge in your beginner workout routine. The glute bridge is a great exercise for people who sit all day. Although not as hard as the plank, it is still one of the most strenuous exercises for beginners.

Modern people use the front muscles a lot in their daily life. So the back is very weak. Glute bridges balance the front and rear and make your daily life easier.

5. Lunge


The lunge is a great exercise to develop your lower back core and lower body. It helps strengthen your buttocks, quads, and hamstrings. Lunge is an exercise that intensively develops the stability of the body.

6. Squat


The squat is one of the most basic core and lower body exercises. There is a saying “SHUT UP AND SQUAT”. It is one of the most effective, well-known and popular exercises around the world. Squats use all the muscles in your lower body. It also burns a lot of calories. But squats don’t just use the lower body, they use the erectors, abs, core, and upper body. It is a movement that all important parts of our body take part in. In order to go to a higher level of body and movement than beginners, the lower body needs strong support. That’s why squats are an essential exercise.

This is the last exercise you should do, and you should put all your energy into the squat. Also, be sure to stretch for a few minutes after you finish the squat. This is because stretching relieves muscle pain and helps the muscles recover.

Guide to Sets and Reps

Check the maximum reps of exercises mentioned above. Measure the maximum reps you can do at once, then do 3 sets of half the reps.

For example, if you did 20 push-ups, you would do 3 sets of 10 reps.

In this way, you can check the above-mentioned exercises. Set the number of repetitions that are suitable for you, and perform 3 sets each.

Rest Time

Rest between sets is 30-40 seconds, rest between moves is 1 minute. Abs recovers fast. So, for abdominal exercises (crunch, plank), rest between sets is 20-30 seconds.

Exercise Frequency

If your recovery is quick, you can do it every day. If you have severe muscle pain, take a day off. However, if possible, do not rest for more than 48 hours (more than two days). This is because after 48 hours, the muscle is gradually lost.


  • Warming up
  • Stretching
  • 1. Push-up
  • 2. Pull-up(or Inverted row)
  • 3. Plank(+ Sit-up or Crunch)
  • 4. Glute Bridge
  • 5. Lunge
  • 6. Squat
  • Stretching

Check the maximum number of reps for each exercise and perform half the reps. The rest time between sets is 30-40 seconds (20-30 seconds of abdominal exercise) and the rest time between movements is 1 minute. Perform all movements in this way. This workout routine doesn’t take too much time, maybe 20-30 minutes.

If the muscle pain is too severe, take a day off and do it every day if that’s okay.

In just 4 weeks, you will experience an increase in strength and stamina. And after 8 weeks, you will be able to see the changes in your body with your own eyes.

Extra Tips for Beginner Workouts


Please make it a habit to always record what you exercise. It will motivate you to keep going. If you don’t keep a record, you may be confused about your level later. When you check, your level is also objectively grasped and becomes a standard for moving up to a better level.

Do free weights

It is true that machine exercises are convenient for beginners. But, it is better to do exercises focusing on dumbbells or barbells rather than machine exercises from the beginning. Unlike machine exercises in which the body is fixed and performed, free weights must be exercised while keeping the center of the body on their own. If you do free weights, you can develop a sense of balance as well as strengthening the musculoskeletal system.

Avoid complex programs

Beginners should pay more attention to muscle growth rather than meticulously cultivating them. Do basic exercises with barbells or dumbbells. That’s much more effective.

Get it done in less than an hour

Exercising for long periods of time is not recommended. This is because the stress hormone cortisol is released. The effectiveness of exercise lies in concentration, not exercise time.

There is no way to lose weight in a specific area

Even if your goal is to lose weight and you want to lose weight in a specific part of your body, don’t just exercise on that part. The key to losing weight is the change in the body’s metabolic rate, and the body’s energy metabolism is controlled by hormones. So, it is impossible to lose weight in a specific area according to your own goals or intentions. [1]

What to do Next?

Now it’s time to exercise. But keep in mind that getting a good rest is just as important as exercising. If exercise puts too much strain on your body, reduce the intensity or take a break.

If you want to know more about free weight exercises, check out our article about the best free weight exercises you can do with dumbbells.

Steven Kim

Steven Kim

Steven is a huge fan of home gym. He started making his first home gym in 2016 and now does most of his workouts at home. He founded NEO Home Gym with the best team members and provides various exercise advice.
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