4-Day Beginner Gym Workout Plan to Get Back in Shape
Four short sessions a week alternating upper and lower body, with only a few exercises each so you stay fresh. Made for beginners who want to train often at the gym without spending hours there.
Change my answersWeek 1, day by day
Session 1: Upper body 1
≈ 24 minWarm-up (5 min)
- 2 minutes of easy cycling or rowing.
- 10 shoulder rolls and 10 bodyweight squats.
- One light set of your first exercise, nice and easy.
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Machine chest press
3 × 12 · rest 75 s
Set the seat so the handles sit at chest height and press without locking your elbows.
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Wide-grip lat pulldown
3 × 12 · rest 75 s
Pull the bar to your upper chest by driving your elbows down, without swinging your torso.
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Seated dumbbell shoulder press
2 × 12 · rest 75 s
Back against the pad, press the dumbbells overhead without arching and lower to ear level.
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Triceps pushdown
2 × 12 · rest 75 s
Elbows tucked at your sides, push the bar down until your arms are straight then return slowly.
Session 2: Lower body 1
≈ 23 minSame warm-up as the first session.
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Leg press
3 × 12 · rest 75 s
Feet shoulder-width apart, lower until your knees reach 90 degrees and keep your lower back flat on the pad.
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Seated leg curl
3 × 12 · rest 75 s
Set the pad just above your ankles and curl your legs without lifting your thighs off the seat.
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Standing calf raise
2 × 15 · rest 75 s
Rise as high as you can on your toes, pause, then lower for a full stretch.
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Plank
2 × 30 s · rest 60 s
Forearms on the floor, body in a straight line from head to heels, abs and glutes tight.
Session 3: Upper body 2
≈ 29 minSame warm-up as the first session.
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Incline dumbbell press
3 × 12 · rest 75 s
Set the bench to 30 degrees and press the dumbbells over your chest with straight wrists.
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Seated cable row
4 × 12 · rest 75 s
Keep your back straight, pull the handle to your belly button, squeeze your shoulder blades and return slowly.
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Dumbbell lateral raise
2 × 15 · rest 75 s
Raise the dumbbells out to the sides to shoulder height with soft elbows and lower with control.
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Dumbbell biceps curl
2 × 12 · rest 75 s
Keep your elbows fixed at your sides, curl without swinging and lower over 2 seconds.
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Rope triceps pushdown
2 × 12 · rest 75 s
Spread the rope slightly at the bottom, elbows tucked at your sides.
Session 4: Lower body 2
≈ 24 minSame warm-up as the first session.
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Dumbbell squat
3 × 12 · rest 75 s
Hold a dumbbell in each hand at your sides, sit your hips back as you lower, back straight and heels flat.
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Dumbbell stiff-legged deadlift
3 × 12 · rest 75 s
Knees slightly bent, push your hips back and slide the dumbbells down your thighs with a flat back.
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Glute bridge
2 × 15 · rest 75 s
Feet flat close to your glutes, lift your hips squeezing your glutes and pause at the top.
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Dead bug
2 × 10 · rest 75 s
Lie on your back with your lower back on the floor and slowly extend opposite arm and leg, alternating.
Weeks 2 to 4, adapted to you, are in Muskl.
14-day free trial.
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