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Home / Weight Lifting Routines / Beginner Weight Training Workout
4 Day Beginner Weight
Training Workout
The 4 day beginner weight lifting routine is basically a 4 day spilt which can either see your entire body being training over the course of a week or similar. Below i have several variations of this split for you.
Your training routine should be designed to hit each of the muscle groups, by doing this you will be well on your way to creating more muscle size and strength in no time.
4 Day Weight Lifting Routine (example 1)
Monday: Chest / Back
Tuesday: Legs
Wednesday: OFF
Thursday: Shoulders / Traps
Friday: Arms
The above 4 day beginner weight training routine split sees you training the body over the period of one week. This is great for beginners and intimidate trainers and it really legs you focus on training each body part and making the most out of it.
With weight training exercises it would look like the following:
Chest/ Back
Flat Bench Press
Incline Dumbbell Flyes
Bent over barbell row
One arm dumbbell rows
Legs
Squats
Deadlifts
Single leg calf raises
Shoulders/Traps
Shoulder press
Laterals
Upright Rows
Shrugs
Arms
Barbell Curl
Reverse Curl
Skull Crushers
Bench Dips
Beginners: 3 sets of 8-12 reps per exercise
Intermediate: 5 sets of 8-12 reps per exercise.
You can change the exercises to suit your own needs as well as the days the workouts are performed on.
Sets and reps
Do 3 sets of 8-12 reps per exercise. Your last rep should be difficult so make sure you are using enough weight to fail on the last rep, if you think you can push one more rep out then do it, don't just give up for the sake of it. Use proper form with strict movement for each exercise.
Tempo
The tempo for each lift of this beginners weight lifting routine is going to be 303. By 303 i mean take 3seconds to lift the weight 0seconds pause and the top of the movement and take 3seconds to lower it again. This is for all the exercises in this routine.
4 Day weight Lifting Routine (example 2)
Monday:
Squats
Behind neck shoulder press
Upright row
Wrist curls
Crunches
Tuesday:
Bench press
Lat pull downs
Close grip pulley row
Standing calf raises
Thursday:
Deadlifts
Shrug
Reverse wrist curl
Crunches
Friday:
Dips
Close grip bench press
EZ bar curl
EZ bar reverse curl
Calf raises
Beginners: 3 sets of 8-12 reps per exercise
Intermediate: 5 sets of 8-12 reps per exercise
As you can see the above 4 day beginner weight training split totally splits up the body parts and trains them at different angles throughout the week.
Make sure you warm up fully before you start your weight training for beginners workout. You can get your blood pumping by doing interval spot running or similar if working out at home or treadmill in the gym. make sure you fully stretch out your muscles before and after training to prevent injury.
It is important to increase the amount of weight you lift per exercise per week. This will insure a steady strength increase and your workout will always challenge you to lift more.
You can download a FREE training diary for this workout
 Download ( Download Now right click 'save as' to download )
You can print out as many of these as you like and use them for your workouts, simply fill in the exercises job done.
Whole Body Weight Lifting Workouts
Muscle Building Workouts
Strength Training
Home Workouts
Beginner Workouts
Upper Body Muscle Group Workouts
Chest Workouts
Back Workouts
Arm Workouts
Shoulder Workouts
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