Beginner 4-Day Strength Training Workout

Key Guidelines

• Warm-up (5 min/day): 2-3 min light cardio (jog in place, jumping jacks), then dynamic stretches (arm circles, leg swings).
• Sets & Reps: 3 sets of 8-12 reps per exercise. Choose a challenging weight but maintain good form—fatigue by last 2 reps.
• Rest: 60-90 sec between sets to stay within 30-40 min.
• Form First: Focus on controlled movements. Breathe out on effort (e.g., lifting), in on release. Lighten weight if form falters.
• Progression: Increase weight slightly after 2-4 weeks if reps feel easy.
• Recovery: Rest or do light activity on off days. Eat protein-rich meals, hydrate, and sleep 7-9 hours.
• Equipment: Dumbbells, barbell, bench (or sturdy surface). Adjustable dumbbells are great for home.
• Cool-down: End with 2-3 min static stretches for worked muscles.

Train on non-consecutive days (e.g., Mon/Tue/Thu/Fri) for recovery. Track progress in a notebook or app. Consult a doctor if you feel pain beyond normal muscle fatigue.

Workout Schedule

Day	Focus	Exercises
Day 1	Lower Body	4 exercises targeting legs, glutes, core
Day 2	Upper Body	4 exercises targeting chest, back, shoulders, arms
Day 3	Lower Body (Variation)	4 exercises with tweaks for balanced development
Day 4	Upper Body (Variation)	4 exercises hitting muscles from new angles

Detailed Routine

Day 1: Lower Body (30-35 min)

1. Goblet Squats (Quads, glutes, core): Hold dumbbell at chest, feet shoulder-width. Lower like sitting in a chair, then stand. 3 sets of 8-12 reps.
2. Romanian Deadlifts (Hamstrings, glutes, back): Hold barbell/dumbbells, hinge at hips with slight knee bend, lower to shins, squeeze glutes to stand. 3 sets of 8-12 reps.
3. Lunges (Quads, glutes): Step forward, lower until knees are 90°, push back to start. Alternate legs. 3 sets of 8-12 reps/leg.
4. Calf Raises (Calves): Hold dumbbells, rise onto toes, lower heels. Use a step for range. 3 sets of 10-12 reps.

Day 2: Upper Body (30-35 min)

1. Bench Press (Chest, triceps): Lie on bench, hold barbell/dumbbells above chest, lower to chest, press up. 3 sets of 8-12 reps.
2. Bent-Over Rows (Back, biceps): Hinge at hips, hold dumbbells, pull to sides like starting a lawnmower. 3 sets of 8-12 reps.
3. Overhead Press (Shoulders, triceps): Sit/stand, press dumbbells from shoulders overhead. 3 sets of 8-12 reps.
4. Bicep Curls (Biceps): Hold dumbbells, curl to shoulders, lower slowly. 3 sets of 10-12 reps.

Day 3: Lower Body Variation (35-40 min)

1. Sumo Squats (Inner thighs, glutes): Wide stance, toes out, hold dumbbell between legs, lower and stand. 3 sets of 8-12 reps.
2. Glute Bridges (Glutes, hamstrings): Lie on back, feet flat, lift hips with dumbbell on pelvis. Squeeze at top. 3 sets of 10-12 reps.
3. Step-Ups (Quads, glutes): Step onto box/bench, drive up, step down. Alternate legs. 3 sets of 8-12 reps/leg.
4. Standing Calf Raises with Twist (Calves, obliques): Like Day 1, add torso twist at top for core. 3 sets of 10-12 reps.

Day 4: Upper Body Variation (35-40 min)

1. Incline Bench Press (Upper chest, shoulders): On inclined bench, press dumbbells up from chest. 3 sets of 8-12 reps.
2. Seated Rows (Back, rear shoulders): Sit with dumbbells, pull elbows back like hugging a tree. 3 sets of 8-12 reps.
3. Lateral Raises (Shoulders): Hold dumbbells, lift arms to shoulder height. 3 sets of 10-12 reps.
4. Tricep Extensions (Triceps): Hold dumbbell overhead with both hands, lower behind head, extend arms. 3 sets of 10-12 reps.