4-DAY FULL BODY BEGINNER ROUTINE

Day 1 – Upper Body A

  1. Dumbbell Bench Press – 3 sets x 8–10 reps

  2. Lat Pulldown – 3 sets x 10 reps

  3. Dumbbell Shoulder Press – 3 sets x 10 reps

  4. Dumbbell Row – 3 sets x 10 reps

  5. Tricep Pushdown – 2 sets x 12 reps

Day 2 – Lower Body A

  1. Barbell Back Squat – 3 sets x 8 reps

  2. Romanian Deadlift – 3 sets x 8–10 reps

  3. Walking Lunges – 2 sets x 12 steps

  4. Standing Calf Raise – 3 sets x 15 reps

  5. Leg Raise – 2 sets x 15 reps

To learn how to perform an exercise and read more, just press on it! You will be redirected to our Exercise Encyclopedia.

Day 3 – Upper Body B

  1. Incline Dumbbell Press – 3 sets x 10 reps

  2. Seated Cable Row – 3 sets x 10–12 reps

  3. Lateral Raise – 2 sets x 15 reps

  4. Hammer Curl – 2 sets x 12 reps

  5. Plank – 3 sets x 30–60 sec

Day 4 – Lower Body B

  • Leg Press – 3 sets x 10–12 reps

  • Dumbbell Reverse Lunge – 3 sets x 10 reps per leg

  • Glute Bridge or Hip Thrust – 3 sets x 12 reps

  • Seated Calf Raise – 2 sets x 15 reps

  • Cable Crunch – 3 sets x 15 reps