Transform your body
No excuses
Start your fitness journey with our 4-week training plan designed to push your limits.
Training Plan
4 Weeks
Follow this comprehensive 4-week plan to kick-start your fitness journey.
Women
Goal: Strengthen legs and glutes, improve basic technique, tone the body.
Level: Beginner.
Program length: 4 weeks.
Frequency: 5 days per week.
Session duration: 45–65 minutes.
Weekly Structure
| Day | Muscle Group |
|---|---|
| Monday | Legs (quadriceps & glutes) |
| Tuesday | Back + Shoulders + Biceps + Abs |
| Wednesday | Legs (glutes & hamstrings) |
| Thursday | Chest + Triceps + Shoulders + Abs |
| Friday | Full Legs + Abs |
| Saturday/Sunday | Active or full rest |
General Tips to Maximize Results
- Warm‑up: 5–10 min treadmill, bike, or elliptical before each session.
- Technique: prioritize proper execution over weight.
- Breathing: inhale when lowering, exhale when lifting.
- Hydration: stay well‑hydrated all day.
- Rest: sleep at least 7 h/night for recovery.
- Progression: each week try to improve—either add a little weight or increase reps.
- Nutrition: pair training with a high‑protein, balanced diet in carbs and healthy fats.
- Week 1 & 2
- Week 3 & 4
Week 1 & 2: Adaptation and Technique
Monday – Legs (quadriceps & glutes)
Goblet Squat
Muscle: Legs
Sets: 4
Reps: 15
Leg Press
Muscle: Legs
Sets: 4
Reps: 15
Leg Extension Machine
Muscle: Legs
Sets: 4
Reps: 15
Hip Abduction Machine
Muscle: Legs
Sets: 3
Reps: 15
Tuesday – Back + Shoulders + Biceps + Abs
Lat Pulldown
Muscle: Back
Sets: 4
Reps: 12-15
Seated Row Machine
Muscle: Back
Sets: 4
Reps: 12-15
Dumbbell Shoulder Press
Muscle: Shoulder
Sets: 4
Reps: 12
Face Pull
Muscle: Shoulder
Sets: 3
Reps: 15
Alternating Dumbbell Biceps Curl
Muscle: Biceps
Sets: 4
Reps: 15
Floor Crunch
Muscle: Abs
Sets: 4
Reps: 20
Wednesday – Legs (glutes & hamstrings)
Romanian Deadlift with Dumbbells
Muscle: Legs
Sets: 4
Reps: 12-15
Leg Curl Machine
Muscle: Legs
Sets: 4
Reps: 15
Walking or Static Lunges with Dumbbells
Muscle: Legs
Sets: 3
Reps: 12 each leg
Hip Abduction Machine
Muscle: Legs
Sets: 3
Reps: 15
Thursday – Chest + Triceps + Shoulders + Abs
Chest Press Machine
Muscle: Chest
Sets: 4
Reps: 12-15
Incline Chest Press Machine
Muscle: Chest
Sets: 4
Reps: 12
High‑Cable Triceps Push‑down (straight bar or rope)
Muscle: Triceps
Sets: 4
Reps: 15
Lateral Raises with Dumbbells
Muscle: Shoulders
Sets: 3
Reps: 10
Front Raises with Dumbbells
Muscle: Shoulders
Sets: 3
Reps: 10
Reverse Crunch
Muscle: Abs
Sets: 4
Reps: 20
Floor Crunch
Muscle: Abs
Sets: 3-4
Reps: 20
Friday – Full Legs + Abs
Leg Press
Muscle: Legs
Sets: 4
Reps: 15
Free Barbell Squat or Goblet Squat
Muscle: Legs
Sets: 4
Reps: 15
Leg Extension Machine
Muscle: Legs
Sets: 4
Reps: 15
Leg Curl Machine
Muscle: Legs
Sets: 4
Reps: 15
Cable Crunch
Muscle: Abs
Sets: 4
Reps: 20
Reverse Crunch
Muscle: Abs
Sets: 4
Reps: 15
Week 3 & 4: Progression
- Slightly increase weights (5–10 %).
- Perform more controlled movements, especially the lowering phase (2–3 s).
- Optional: add supersets such as Squat + Leg Press.
- Sets & reps: keep 4–5 sets, 10–15 reps.
men
Goal: Gain initial strength, muscle mass, and improve fitness.
Level: Beginner.
Program length: 4 weeks.
Frequency: 5 days per week.
Session duration: 50–70 minutes.
Weekly Structure
| Day | Muscle Group |
|---|---|
| Monday | Legs (quadriceps‑dominant) |
| Tuesday | Chest + Shoulders + Biceps + Triceps |
| Wednesday | Back + Biceps |
| Thursday | Legs (glutes & hamstrings) |
| Friday | Shoulders + Biceps + Abs |
| Saturday/Sunday | Active or full rest |
General Tips to Maximize Results
- Warm‑up: 5–10 min treadmill, bike, or elliptical before each session.
- Technique: prioritize proper execution over weight.
- Breathing: inhale when lowering, exhale when lifting.
- Hydration: stay well‑hydrated all day.
- Rest: sleep at least 7 h/night for recovery.
- Progression: each week try to improve—either add a little weight or increase reps.
- Nutrition: pair training with a high‑protein, balanced diet in carbs and healthy fats.
- Week 1 & 2
- Week 3 & 4
Week 1 & 2: Adaptation and Technique
Monday – Legs (quadriceps‑dominant)
Goblet Squat
Muscle: Legs
Sets: 4
Reps: 15
Static Lunges with Dumbbells
Muscle: Legs
Sets: 3
Reps: 8 each leg
Leg Press
Muscle: Legs
Sets: 4
Reps: 15
Leg Extension Machine
Muscle: Legs
Sets: 4
Reps: 15
Standing Calf Raise Machine
Muscle: Legs
Sets: 4
Reps: 20
Leg Curl Machine
Muscle: Legs
Sets: 3
Reps: 10
Tuesday – Chest + Shoulders + Biceps + Triceps
Chest Press Machine
Muscle: Chest
Sets: 4
Reps: 12-15
Chest Press Machine Incline
Muscle: Chest
Sets: 4
Reps: 12-15
Lateral Raises with Dumbbells
Muscle: Shoulders
Sets: 3
Reps: 10
Barbel Curl
Muscle: Biceps
Sets: 3
Reps: 13
Rope Triceps Extension
Muscle: Triceps
Sets: 3
Reps: 15
Wednesday – Back + Biceps
Lat Pulldown
Muscle: Back
Sets: 4
Reps: 12
Seated Row Machine
Muscle: Back
Sets: 4
Reps: 12
Alternating Dumbbell Biceps Curl
Muscle: Biceps
Sets: 4
Reps: 12-15
Thursday – Legs (glutes & hamstrings)
Leg Extension Machine
Muscle: Legs
Sets: 4
Reps: 15
Leg Curl Machine
Muscle: Legs
Sets: 4
Reps: 15
Romanian Deadlift with Dumbbells
Muscle: Legs
Sets: 4
Reps: 12-15
Hip Abduction Machine
Muscle: Legs
Sets: 4
Reps: 20
Static Lunges with Dumbbells
Muscle: Legs
Sets: 3
Reps: 12 each leg
Friday – Shoulders + Biceps + Abs
Dumbbell Shoulder Press
Muscle: Shoulder
Sets: 4
Reps: 12
Lateral Raises with Dumbbells
Muscle: Shoulders
Sets: 4
Reps: 15
Front Raises with Dumbbells
Muscle: Shoulders
Sets: 3
Reps: 15
Alternating Dumbbell Biceps Curl
Muscle: Biceps
Sets: 4
Reps: 15
Machine Crunch
Muscle: Abs
Sets: 4
Reps: 20
Week 3 & 4: Progression
- Slightly increase weights (5–10 %).
- Perform more controlled movements, especially the lowering phase (2–3 s).
- Optional: add supersets such as Squat + Leg Press.
- Sets & reps: keep 4–5 sets, 10–15 reps.
