4-Week Beginner Strength Training Plan

Plan Details

The 4-Week Beginner Strength Training Plan routine by JefitTeam is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

This is a 4-week, beginner strength training plan. Designed to be performed 3 times a week for 4 wee... Read More

This is a 4-week, beginner strength training plan. Designed to be performed 3 times a week for 4 weeks. The majority of exercises use dumbbells or a barbell. Once you can perform more than 12 repetitions on any given exercise, increase the resistance by 5 percent for upper and 10 percent for lower body exercises. Only Monday and Friday have leg days. Week 1: Follow the recommended training plan. Use 65-70 percent of 1-RM. The 1-RM is the most weight you can manage to lift for about one repetition. Then figure out what 65 percent is of that number. For example, if you can lift 135 pounds on bench press, 65 percent is about 90 pounds. Week 2: Use the same exercises but increase the resistance on exercise that you can manage more than 12 repetitions on. Increase the weight by 2.5 to 5 lbs on upper body exercises. Increase the weight by 10 pounds on any lower body exercises. If the ab exercises become easier, try holding a weight plate. Week 3: Follow the same plan but increase all weights to 70-75 percent of 1-RM. Week 4: This is the final week of the routine. By the time you finished you should have completed 12 training sessions - if you have missed some - add another week before transitioning to a new routine. Increase the resistance if you're able to 75-80 percent of 1-RM. Stay Strong Together, MICHAEL WOOD, CSCS Jefit