Beginner's Gym 4 WEEK PLAN

I made this programme as a guide for people who are new to the gym setting and want to follow a tailored routine to work the whole body.

This programme involves strength training to build lean muscle mass and help burn fat. Workouts are scheduled for 3 days for 4 weeks and are designed to bring you the results you are after. To see results using this programme, it is vital to combine these workouts with healthy, balanced eating and drinking at least 2 litres of water each day. I have included my workout and eating tips that I believe will bring about the best results. Once you finish the programme, you can restart it from the beginning, but increase the weight you are using to allow progressive overload.

There are 4 weeks in this programme, each week has 3 workouts, which are to be done with at least 1 day of rest in between each workout. Each day consists of roughly 6 exercises with the number of sets and reps written after each exercise (e.g. dumbbell squat 3x12 is 3 sets of 12 repetitions). I recommend 45-60 seconds of rest between each set. I have not included specific weights, as you will use a different amount of weight to anyone else depending on your strength. I recommend using medium weights with proper form to build muscle. Never compromise form as this can lead to injury.

I would also recommend scheduling 1 day for cardio, this can be a long walk outside, 20 minute interval sprints or a 30 minute job. I have added in a short HIIT workout you can also complete on a rest day.