Option 1

4-DAY FULL BODY BEGINNER ROUTINE

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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

Option 2

4-DAY FULL BODY BEGINNER ROUTINE

Day 1 – Lower Body A

  1. Leg Press– 4 sets x 8-10 reps

  2. Deadlift – 4 sets x 4-6 reps

  3. Calf Raise – 3 sets x 15 reps

  4. Leg Raise – 1 sets x 30 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

Day 2 – Upper Body A

  1. Bench Press – 3 sets x 8–10 reps

  2. Pull Ups – 3 sets x 10 reps

  3. Dumbbell Shoulder Press – 3 sets x 10 reps

  4. Skull Crushers – 4 sets x 8 reps

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 3 – Lower Body B

  1. Barbell Squats – 3 sets x 10–12 reps

  2. Dumbbell Lunge – 3 sets x 10 reps per leg

  3. Hip Thrust – 3 sets x 10 reps

  4. Seated Calf Raise – 2 sets x 15 reps

  5. Plank – 3 sets x As long as possible

Day 4 – Lower Body B

  1. Leg Press – 3 sets x 10–12 reps

  2. Dumbbell Reverse Lunge – 3 sets x 10 reps per leg

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

  4. Seated Calf Raise – 2 sets x 15 reps

  5. Cable Crunch – 3 sets x 15 reps



Day 4 – Upper Body B

  1. Incline Dumbbell Press – 3 sets x 10 reps

  2. Pull Ups – 3 sets x 10–12 reps

  3. Cable Lateral Raise – 2 sets x 15 reps

  4. Spider Curl – 3 sets x 15 reps

  5. Crunch – 3 sets x 25 reps