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4-Week Beginner's Workout
General
Beginner
Machine strength
Plan Details
The 4-Week Beginner's Workout routine by IAmSuperMike is a 27 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Full Body
Est. 84 min
25 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Machine Lat Pulldown
1 Set x 8 Reps
Machine Lat Pulldown
1 Set x 10 Reps
Machine Lat Pulldown
1 Set x 12 Reps
Overhead Dumbbell Press
1 Set x 8 Reps
Overhead Dumbbell Press
1 Set x 10 Reps
Overhead Dumbbell Press
1 Set x 12 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Rope Pressdown
1 Set x 8 Reps
Rope Pressdown
1 Set x 10 Reps
Rope Pressdown
1 Set x 12 Reps
Barbell Bicep Drag Curl
1 Set x 12 Reps
Barbell Bicep Drag Curl
1 Set x 8 Reps
Barbell Bicep Drag Curl
1 Set x 10 Reps
Bodyweight Calf Raise
1 Set x 12 Reps
Bodyweight Calf Raise
1 Set x 8 Reps
Bodyweight Calf Raise
1 Set x 10 Reps
Crunch
3 Sets x 15 Reps
Day 2
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 3
Full Body
Est. 84 min
25 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Machine Lat Pulldown
1 Set x 8 Reps
Machine Lat Pulldown
1 Set x 10 Reps
Machine Lat Pulldown
1 Set x 12 Reps
Overhead Dumbbell Press
1 Set x 8 Reps
Overhead Dumbbell Press
1 Set x 10 Reps
Overhead Dumbbell Press
1 Set x 12 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Rope Pressdown
1 Set x 8 Reps
Rope Pressdown
1 Set x 10 Reps
Rope Pressdown
1 Set x 12 Reps
Barbell Bicep Drag Curl
1 Set x 12 Reps
Barbell Bicep Drag Curl
1 Set x 8 Reps
Barbell Bicep Drag Curl
1 Set x 10 Reps
Bodyweight Calf Raise
1 Set x 12 Reps
Bodyweight Calf Raise
1 Set x 8 Reps
Bodyweight Calf Raise
1 Set x 10 Reps
Crunch
3 Sets x 15 Reps
Day 4
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 5
Full Body
Est. 84 min
25 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Overhead Dumbbell Press
1 Set x 8 Reps
Overhead Dumbbell Press
1 Set x 10 Reps
Overhead Dumbbell Press
1 Set x 12 Reps
Machine Lat Pulldown
1 Set x 8 Reps
Machine Lat Pulldown
1 Set x 10 Reps
Machine Lat Pulldown
1 Set x 12 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Rope Pressdown
1 Set x 8 Reps
Rope Pressdown
1 Set x 10 Reps
Rope Pressdown
1 Set x 12 Reps
Barbell Bicep Drag Curl
1 Set x 8 Reps
Barbell Bicep Drag Curl
1 Set x 10 Reps
Barbell Bicep Drag Curl
1 Set x 12 Reps
Bodyweight Calf Raise
1 Set x 8 Reps
Bodyweight Calf Raise
1 Set x 10 Reps
Bodyweight Calf Raise
1 Set x 12 Reps
Crunch
3 Sets x 15 Reps
Day 6
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 8
Upper Body
Est. 105 min
31 exercises
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Fly
1 Set x 10 Reps
Dumbbell Fly
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Machine Lat Pulldown
1 Set x 8 Reps
Machine Lat Pulldown
1 Set x 10 Reps
Machine Lat Pulldown
1 Set x 12 Reps
Overhead Dumbbell Press
1 Set x 8 Reps
Overhead Dumbbell Press
1 Set x 10 Reps
Overhead Dumbbell Press
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Barbell Bicep Drag Curl
1 Set x 8 Reps
Barbell Bicep Drag Curl
1 Set x 10 Reps
Barbell Bicep Drag Curl
1 Set x 12 Reps
Preacher Curl Machine
1 Set x 8 Reps
Preacher Curl Machine
1 Set x 10 Reps
Preacher Curl Machine
1 Set x 12 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 8 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 10 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 12 Reps
Rope Pressdown
1 Set x 8 Reps
Rope Pressdown
1 Set x 10 Reps
Rope Pressdown
1 Set x 12 Reps
Crunch
3 Sets x 15 Reps
Day 9
Lower Body
Est. 58 min
18 exercises
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Calf Raise
1 Set x 8 Reps
Machine Calf Raise
1 Set x 10 Reps
Machine Calf Raise
1 Set x 12 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 10 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Day 10
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 11
Upper Body
Est. 112 min
31 exercises
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Fly
1 Set x 10 Reps
Dumbbell Fly
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Machine Lat Pulldown
1 Set x 8 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Lat Pulldown
1 Set x 12 Reps
Overhead Dumbbell Press
1 Set x 8 Reps
Overhead Dumbbell Press
1 Set x 10 Reps
Overhead Dumbbell Press
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
1 Set x 10 Reps
Barbell Bicep Drag Curl
1 Set x 12 Reps
Preacher Curl Machine
1 Set x 8 Reps
Preacher Curl Machine
1 Set x 10 Reps
Preacher Curl Machine
1 Set x 12 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 8 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 10 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 12 Reps
Rope Pressdown
1 Set x 8 Reps
Rope Pressdown
1 Set x 10 Reps
Rope Pressdown
1 Set x 12 Reps
Crunch
3 Sets x 15 Reps
Day 12
Lower Body
Est. 58 min
18 exercises
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Calf Raise
1 Set x 8 Reps
Machine Calf Raise
1 Set x 10 Reps
Machine Calf Raise
1 Set x 12 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 10 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Day 13
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 14
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 15
Push
Est. 68 min
18 exercises
Incline Barbell Bench Press
1 Set x 10 Reps
Incline Barbell Bench Press
1 Set x 12 Reps
Incline Barbell Bench Press
1 Set x 15 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Fly
1 Set x 15 Reps
Overhead Dumbbell Press
2 Sets x 10 Reps
Overhead Dumbbell Press
1 Set x 12 Reps
Overhead Dumbbell Press
1 Set x 15 Reps
Smith Machine Upright Row
2 Sets x 8 Reps
Smith Machine Upright Row
1 Set x 10 Reps
Smith Machine Upright Row
1 Set x 12 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 10 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 12 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 15 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 12 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 15 Reps
Day 16
Pull
Est. 61 min
14 exercises
Barbell Upright Row
2 Sets x 8 Reps
Barbell Upright Row
1 Set x 10 Reps
Barbell Upright Row
1 Set x 12 Reps
Single Arm Neutral Grip Dumbbell Row
2 Sets x 8 Reps
Single Arm Neutral Grip Dumbbell Row
1 Set x 10 Reps
Single Arm Neutral Grip Dumbbell Row
1 Set x 12 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Incline Curl
1 Set x 10 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Cable Preacher Curl
2 Sets x 8 Reps
Cable Preacher Curl
1 Set x 10 Reps
Cable Preacher Curl
1 Set x 12 Reps
Reverse Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Day 17
Legs
Est. 66 min
14 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Squat
1 Set x 12 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Barbell Romanian Deadlift
1 Set x 10 Reps
Barbell Romanian Deadlift
1 Set x 12 Reps
Machine Calf Raise
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Day 18
Push
Est. 65 min
17 exercises
Incline Barbell Bench Press
2 Sets x 10 Reps
Incline Barbell Bench Press
1 Set x 12 Reps
Incline Barbell Bench Press
1 Set x 15 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Fly
1 Set x 12 Reps
Overhead Dumbbell Press
2 Sets x 10 Reps
Overhead Dumbbell Press
1 Set x 12 Reps
Overhead Dumbbell Press
1 Set x 15 Reps
Smith Machine Upright Row
2 Sets x 8 Reps
Smith Machine Upright Row
1 Set x 10 Reps
Smith Machine Upright Row
1 Set x 12 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 10 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 12 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 15 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 12 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 15 Reps
Day 19
Pull
Est. 61 min
14 exercises
Barbell Upright Row
2 Sets x 8 Reps
Barbell Upright Row
1 Set x 10 Reps
Barbell Upright Row
1 Set x 12 Reps
Single Arm Neutral Grip Dumbbell Row
2 Sets x 8 Reps
Single Arm Neutral Grip Dumbbell Row
1 Set x 10 Reps
Single Arm Neutral Grip Dumbbell Row
1 Set x 12 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Incline Curl
1 Set x 10 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Cable Preacher Curl
2 Sets x 8 Reps
Cable Preacher Curl
1 Set x 10 Reps
Cable Preacher Curl
1 Set x 12 Reps
Reverse Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Day 20
Legs
Est. 66 min
14 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Squat
1 Set x 12 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Barbell Romanian Deadlift
1 Set x 10 Reps
Barbell Romanian Deadlift
1 Set x 12 Reps
Machine Calf Raise
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Day 22
Chest, Triceps, Calves
Est. 122 min
13 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Fly
1 Set x 12 Reps
Rope Pressdown
2 Sets x 10 Reps
Rope Pressdown
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 225 Reps
Day 23
Legs & Abs
Est. 78 min
17 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Barbell Romanian Deadlift
1 Set x 8 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Reverse Crunch
2 Sets x 20 Reps
Crunch
2 Sets x 20 Reps
Day 24
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 25
Shoulders & Calves
Est. 43 min
6 exercises
Overhead Dumbbell Press
4 Sets x 12 Reps
Smith Machine Upright Row
1 Set x 8 Reps
Smith Machine Upright Row
1 Set x 10 Reps
Smith Machine Upright Row
1 Set x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Day 26
Back, Biceps & Abs
Est. 67 min
11 exercises
Barbell Bent-Over Row
5 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Machine Lat Pulldown
1 Set x 10 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Single Arm Neutral Grip Dumbbell Row
3 Sets x 8 Reps
Single Arm Neutral Grip Dumbbell Row
2 Sets x 10 Reps
Barbell Bicep Drag Curl
2 Sets x 10 Reps
Barbell Bicep Drag Curl
2 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Day 27
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 28
Rest Day
Est. 0 min
0 exercises
This day is empty
