The Complete 4-Week Beginner's Workout Program!
Starting a fitness journey can be overwhelming,
especially if you are new to working out. Knowing where to begin is complex
with so many exercises and workout routines. That's why we've created a
comprehensive 4-week beginner's training program fitness to help you get started on your fitness journey. Well, keep
on reading to learn about this plan in detail!
Week 1: Building a Strong Foundation:
Building a solid foundation is the focus of the
program's first week. The goal is to get your body used to the movements and
develop your muscles. The exercises for the first week are:
● Squats – 3 sets of 10
repetitions
● Lunges – 3 sets of 10
repetitions
● Push-ups – 3 sets of 10 reps
● Dumbbell Rows – 3 sets of 10
reps
● Plank – 3 sets of 30 seconds
These exercises work for all major muscle groups and are
great for beginners. Remember to start with a comfortable weight and increase
the weight as you get stronger.
Week 2: Increasing Intensity:
In the second week, there will be an increase in the
intensity of the workouts to help you continue building strength and endurance.
The exercise you can follow are:
● Deadlift – 3 sets of 10 reps
● Bench Press – 3 sets of 10 reps
● Bicep Curls – 3 sets of 10 reps
● Dumbbell Shoulder Press – 3 sets
of 10 reps
● Russian Twists – 3 sets of 10
reps (each side)
These exercises are specially to focus on different
muscle groups and will help you build overall strength. Make sure to maintain
good form and take breaks when needed.
Week 3: Increasing Resistance:
In the third week, resistance will increase to help you
push your limits and continue building muscle. Here are the exercises you'll be
doing in the third week:
● Squats – 3 sets of 8 reps
(increase weight)
● Lunges – 3 sets of 8 reps
(increase weight)
● Push-ups – 3 sets of 8 reps (add
a resistance band)
● Dumbbell Rows – 3 sets of 8 reps
(increase weight)
● Plank – 3 sets of 45 seconds
These exercises are similar to the ones you did in week
one but with increased resistance to challenge your muscles even more.
Week 4: Final Push:
In the final week of the training program fitness, you will be pushing your limits and
helping you reach your fitness goals. The exercises you'll be doing in the
final week:
● Deadlifts – 3 sets of 8 reps
(increase weight)
● Bench Press – 3 sets of 8 reps
(increase weight)
● Dumbbell Shoulder Press – 3 sets
of 8 reps (increase weight)
● Bicep Curls – 3 sets of 8 reps
(increase weight)
● Russian Twists – 3 sets of 12
reps (each side)
These exercises are similar to the ones you did in week
two but with increased resistance to help you push your limits and continue
building muscle.
Essential Tips to Keep in Mind:
Here are some essential tips to keep in mind as you
embark on your fitness journey:
Always maintain proper form during exercises to prevent
injury and maximize results.
Rest days are as important as workout days and give your
body time to recover and rest.
Proper nutrition is crucial for achieving fitness goals.
Eat a well-balanced diet, including plenty of protein to support muscle growth.
Consistency is critical to achieving results. Stick to
your workout routine, and don't skip workouts.
Listening to your body and not pushing yourself too hard
is vital. If you feel pain or discomfort, take a break and rest.
Conclusion:
Starting a training
program fitness journey can be challenging, but it can be a fun and
rewarding experience with the right workout program.
The 4-week beginner's workout program outlined is a
great starting point for anyone looking to get in shape and build muscle.
Remember to focus on proper form, rest, nutrition, consistency, and listening
to your body.
With dedication and hard work, you can quickly achieve
your fitness goals and become a stronger, healthier version of yourself. You
can join WARRIOR FITNESS CAMP and
immediately start with the same plan!
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