This 4-week plan is designed for beginners to build a strong foundation in the gym. It incorporates a mix of compound and isolation exercises to promote overall strength and muscle development.
1
Full Body Strength A
6 exercises
Push-Up
3×10-12
· Chest · 60s rest
💡 Focus on controlled movement.
Squat
3×12-15
· Legs · 60s rest
💡 Keep chest up and back straight.
Lat Pulldown
3×12-15
· Back · 60s rest
💡 Squeeze shoulder blades at the bottom.
Dumbbell Shoulder Press
3×10-12
· Shoulders · 60s rest
💡 Press overhead with control.
Dumbbell Curl
3×12-15
· Biceps · 60s rest
💡 Keep elbows tucked in.
Tricep Dips
3×10-12
· Triceps · 60s rest
💡 Use a stable bench or chair.
2
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
3
Full Body Strength B
6 exercises
Goblet Squat
3×12-15
· Legs · 60s rest
💡 Hold dumbbell at chest level.
Seated Cable Row
3×12-15
· Back · 60s rest
💡 Pull towards your abdomen.
Superman
3×15-20
· Back · 60s rest
💡 Engage your lower back.
Lateral Raise
3×12-15
· Shoulders · 60s rest
💡 Lift dumbbells to the side.
Hammer Curl
3×12-15
· Biceps · 60s rest
💡 Keep palms facing each other.
Overhead Tricep Extension
3×12-15
· Triceps · 60s rest
💡 Lower dumbbell behind your head.
4
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
5
Full Body Strength A
6 exercises
Push-Up
3×10-12
· Chest · 60s rest
💡 Focus on controlled movement.
Squat
3×12-15
· Legs · 60s rest
💡 Keep chest up and back straight.
Lat Pulldown
3×12-15
· Back · 60s rest
💡 Squeeze shoulder blades at the bottom.
Dumbbell Shoulder Press
3×10-12
· Shoulders · 60s rest
💡 Press overhead with control.
Dumbbell Curl
3×12-15
· Biceps · 60s rest
💡 Keep elbows tucked in.
Tricep Dips
3×10-12
· Triceps · 60s rest
💡 Use a stable bench or chair.
6
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
7
Full Body Strength B
6 exercises
Goblet Squat
3×12-15
· Legs · 60s rest
💡 Hold dumbbell at chest level.
Seated Cable Row
3×12-15
· Back · 60s rest
💡 Pull towards your abdomen.
Superman
3×15-20
· Back · 60s rest
💡 Engage your lower back.
Lateral Raise
3×12-15
· Shoulders · 60s rest
💡 Lift dumbbells to the side.
Hammer Curl
3×12-15
· Biceps · 60s rest
💡 Keep palms facing each other.
Overhead Tricep Extension
3×12-15
· Triceps · 60s rest
💡 Lower dumbbell behind your head.
8
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
9
Full Body Strength A
6 exercises
Push-Up
3×10-12
· Chest · 60s rest
💡 Focus on controlled movement.
Squat
3×12-15
· Legs · 60s rest
💡 Keep chest up and back straight.
Lat Pulldown
3×12-15
· Back · 60s rest
💡 Squeeze shoulder blades at the bottom.
Dumbbell Shoulder Press
3×10-12
· Shoulders · 60s rest
💡 Press overhead with control.
Dumbbell Curl
3×12-15
· Biceps · 60s rest
💡 Keep elbows tucked in.
Tricep Dips
3×10-12
· Triceps · 60s rest
💡 Use a stable bench or chair.
10
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
11
Full Body Strength B
6 exercises
Goblet Squat
3×12-15
· Legs · 60s rest
💡 Hold dumbbell at chest level.
Seated Cable Row
3×12-15
· Back · 60s rest
💡 Pull towards your abdomen.
Superman
3×15-20
· Back · 60s rest
💡 Engage your lower back.
Lateral Raise
3×12-15
· Shoulders · 60s rest
💡 Lift dumbbells to the side.
Hammer Curl
3×12-15
· Biceps · 60s rest
💡 Keep palms facing each other.
Overhead Tricep Extension
3×12-15
· Triceps · 60s rest
💡 Lower dumbbell behind your head.
12
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
13
Full Body Strength A
6 exercises
Push-Up
3×10-12
· Chest · 60s rest
💡 Focus on controlled movement.
Squat
3×12-15
· Legs · 60s rest
💡 Keep chest up and back straight.
Lat Pulldown
3×12-15
· Back · 60s rest
💡 Squeeze shoulder blades at the bottom.
Dumbbell Shoulder Press
3×10-12
· Shoulders · 60s rest
💡 Press overhead with control.
Dumbbell Curl
3×12-15
· Biceps · 60s rest
💡 Keep elbows tucked in.
Tricep Dips
3×10-12
· Triceps · 60s rest
💡 Use a stable bench or chair.
14
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
15
Full Body Strength B
6 exercises
Goblet Squat
3×12-15
· Legs · 60s rest
💡 Hold dumbbell at chest level.
Seated Cable Row
3×12-15
· Back · 60s rest
💡 Pull towards your abdomen.
Superman
3×15-20
· Back · 60s rest
💡 Engage your lower back.
Lateral Raise
3×12-15
· Shoulders · 60s rest
💡 Lift dumbbells to the side.
Hammer Curl
3×12-15
· Biceps · 60s rest
💡 Keep palms facing each other.
Overhead Tricep Extension
3×12-15
· Triceps · 60s rest
💡 Lower dumbbell behind your head.
16
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
17
Full Body Strength A
6 exercises
Push-Up
3×10-12
· Chest · 60s rest
💡 Focus on controlled movement.
Squat
3×12-15
· Legs · 60s rest
💡 Keep chest up and back straight.
Lat Pulldown
3×12-15
· Back · 60s rest
💡 Squeeze shoulder blades at the bottom.
Dumbbell Shoulder Press
3×10-12
· Shoulders · 60s rest
💡 Press overhead with control.
Dumbbell Curl
3×12-15
· Biceps · 60s rest
💡 Keep elbows tucked in.
Tricep Dips
3×10-12
· Triceps · 60s rest
💡 Use a stable bench or chair.
18
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
19
Full Body Strength B
6 exercises
Goblet Squat
3×12-15
· Legs · 60s rest
💡 Hold dumbbell at chest level.
Seated Cable Row
3×12-15
· Back · 60s rest
💡 Pull towards your abdomen.
Superman
3×15-20
· Back · 60s rest
💡 Engage your lower back.
Lateral Raise
3×12-15
· Shoulders · 60s rest
💡 Lift dumbbells to the side.
Hammer Curl
3×12-15
· Biceps · 60s rest
💡 Keep palms facing each other.
Overhead Tricep Extension
3×12-15
· Triceps · 60s rest
💡 Lower dumbbell behind your head.
20
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
21
Full Body Strength A
6 exercises
Push-Up
3×10-12
· Chest · 60s rest
💡 Focus on controlled movement.
Squat
3×12-15
· Legs · 60s rest
💡 Keep chest up and back straight.
Lat Pulldown
3×12-15
· Back · 60s rest
💡 Squeeze shoulder blades at the bottom.
Dumbbell Shoulder Press
3×10-12
· Shoulders · 60s rest
💡 Press overhead with control.
Dumbbell Curl
3×12-15
· Biceps · 60s rest
💡 Keep elbows tucked in.
Tricep Dips
3×10-12
· Triceps · 60s rest
💡 Use a stable bench or chair.
22
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
23
Full Body Strength B
6 exercises
Goblet Squat
3×12-15
· Legs · 60s rest
💡 Hold dumbbell at chest level.
Seated Cable Row
3×12-15
· Back · 60s rest
💡 Pull towards your abdomen.
Superman
3×15-20
· Back · 60s rest
💡 Engage your lower back.
Lateral Raise
3×12-15
· Shoulders · 60s rest
💡 Lift dumbbells to the side.
Hammer Curl
3×12-15
· Biceps · 60s rest
💡 Keep palms facing each other.
Overhead Tricep Extension
3×12-15
· Triceps · 60s rest
💡 Lower dumbbell behind your head.
24
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
25
Full Body Strength A
6 exercises
Push-Up
3×10-12
· Chest · 60s rest
💡 Focus on controlled movement.
Squat
3×12-15
· Legs · 60s rest
💡 Keep chest up and back straight.
Lat Pulldown
3×12-15
· Back · 60s rest
💡 Squeeze shoulder blades at the bottom.
Dumbbell Shoulder Press
3×10-12
· Shoulders · 60s rest
💡 Press overhead with control.
Dumbbell Curl
3×12-15
· Biceps · 60s rest
💡 Keep elbows tucked in.
Tricep Dips
3×10-12
· Triceps · 60s rest
💡 Use a stable bench or chair.
26
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
27
Full Body Strength B
6 exercises
Goblet Squat
3×12-15
· Legs · 60s rest
💡 Hold dumbbell at chest level.
Seated Cable Row
3×12-15
· Back · 60s rest
💡 Pull towards your abdomen.
Superman
3×15-20
· Back · 60s rest
💡 Engage your lower back.
Lateral Raise
3×12-15
· Shoulders · 60s rest
💡 Lift dumbbells to the side.
Hammer Curl
3×12-15
· Biceps · 60s rest
💡 Keep palms facing each other.
Overhead Tricep Extension
3×12-15
· Triceps · 60s rest
💡 Lower dumbbell behind your head.
28
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.