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4-Week Beginner Home Workout Program

Build strength and confidence with this progressive 4-week program designed for complete beginners

4
Weeks
20
Min/Workout
3-4
Days/Week
12
Workouts

Program Overview

Who Is This For?

  • Complete beginners who haven't exercised regularly
  • People getting back into fitness after a break
  • Busy professionals who need time-efficient workouts
  • Anyone preferring to work out at home

Equipment Needed

  • Required: None! All exercises have bodyweight options
  • Recommended: Set of dumbbells (5-20 lbs) or resistance bands
  • Optional: Yoga mat for comfort

Schedule

3-Day Split (Recommended for Beginners):

  • • Monday: Full Body A
  • • Wednesday: Full Body B
  • • Friday: Full Body C

4-Day Split (If time allows):

  • • Monday: Upper Body
  • • Tuesday: Lower Body
  • • Thursday: Upper Body
  • • Friday: Lower Body

Progression Plan

  • Week 1: Learn proper form, light intensity, 2 sets per exercise
  • Week 2: Increase to 3 sets, moderate intensity
  • Week 3: Add reps or weight, include some challenging variations
  • Week 4: Test your progress with max effort, prepare for next level

Week 1: Foundation

Focus: Form

This week is all about learning proper form and getting comfortable with the movements. Go slow and focus on quality over quantity.

Workout A - Full Body

Exercise Sets Reps Video
Push-ups (knee or wall) 2 8-10 Watch →
Bodyweight Squats 2 12-15 Watch →
Plank 2 20-30s Watch →
Glute Bridges 2 12-15 Watch →
Standing or Seated Rows (band/light weight) 2 10-12 Watch →
Dead Bug 2 10/side Watch →

Workout B - Full Body

Exercise Sets Reps Video
Lunges (alternating) 2 8/leg Watch →
Incline Push-ups 2 8-10 Watch →
Superman Hold 2 15-20s Watch →
Wall Sits 2 20-30s Watch →
Shoulder Taps 2 10/side Watch →
Bicycle Crunches 2 10/side Watch →

Workout C - Full Body

Exercise Sets Reps Video
Goblet Squats (or bodyweight) 2 12-15 Watch →
Diamond Push-ups (or regular) 2 6-8 Watch →
Single-Leg Glute Bridges 2 8/leg Watch →
Bird Dogs 2 10/side Watch →
Step-ups (on stairs/box) 2 10/leg Watch →
Russian Twists 2 15/side Watch →

Week 2: Progression

3 Sets Each

Same exercises as Week 1, but increase to 3 sets per exercise. Add 2-3 reps if it feels comfortable.

Progression Tips:

  • If 15 reps feels easy, add a light weight or try a harder variation
  • Rest 60-90 seconds between sets
  • Focus on controlling the movement, especially the lowering phase

Week 3: Intensity

Add Challenge

Continue with 3 sets, but add weight or try harder variations. Push yourself!

Harder Variations to Try:

  • Push-ups: Try regular floor push-ups or decline push-ups
  • Squats: Hold dumbbells or go deeper
  • Planks: Add leg lifts or shoulder taps
  • Lunges: Add dumbbells or do walking lunges

Week 4: Test Week

Max Effort

This week, test your progress. Try to beat your Week 1 performance!

Challenge Yourself:

  • Track your max reps for each exercise
  • Compare to Week 1 - you should see big improvements!
  • Take progress photos
  • Ready to move to an intermediate program? Check out our other programs!

Important Tips

Warm-Up (5 minutes before each workout)

  • Arm circles: 10 forward, 10 backward
  • Leg swings: 10 per leg
  • Bodyweight squats: 10 reps
  • High knees: 20 reps
  • Jumping jacks: 20 reps

Cool-Down (5 minutes after each workout)

  • Child's pose: 30 seconds
  • Quad stretch: 30 seconds per leg
  • Hamstring stretch: 30 seconds per leg
  • Chest doorway stretch: 30 seconds
  • Shoulder rolls: 10 reps

Form Tips

  • Push-ups: Keep core tight, don't let hips sag
  • Squats: Chest up, knees tracking over toes
  • Planks: Straight line from head to heels
  • Lunges: Front knee shouldn't go past toes

Recovery & Nutrition

  • Get 7-9 hours of sleep per night
  • Eat protein within 2 hours after workout (20-30g)
  • Stay hydrated - drink water throughout the day
  • On rest days, stay active with walking or light stretching

What's Next?

Congratulations on completing this 4-week program! Here are your next steps:

Repeat with More Intensity

Run through the program again with heavier weights or harder variations to continue building strength.

Try Our Other Programs

Check out our Core Collection or explore intermediate workout programs for the next challenge.

Explore More Programs →