4-Week Beginners Workout
Cutting
Beginner
Machine strength
Plan Details
The 4-Week Beginners Workout routine is a 12 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
4-Week Beginner's Workout Getting back into shape at the gym.
Routine detail
Mon
Wk 4 Chest, Triceps, Calves
Est. 74 min
11 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 8,8,10,10,12 Reps
Dumbbell Fly
5 Sets x 8,8,10,10,12 Reps
Medicine Ball Rotation
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,10,12,12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Tue
Wk 4 Legs and Abs
Est. 44 min
8 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 8,8,10,10,12 Reps
Machine Leg Extension
5 Sets x 8,8,10,10,12 Reps
Machine Leg Curl (Prone)
3 Sets x 8,10,12 Reps
Barbell Romanian Deadlift
3 Sets x 8,10,10 Reps
Machine Seated Leg Curl
3 Sets x 8,10,12 Reps
Reverse Crunch
2 Sets x 20 Reps
Crunch
2 Sets x 20 Reps
Thu
Wk 4 Shoulders and Calves
Est. 40 min
5 exercises
Dumbbell Hammer Shoulder Press
4 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 8,10,12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Fri
Wk 4 Back, Biceps, and Abs
Est. 47 min
7 exercises
Barbell Bent-Over Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8,8,10,12,12 Reps
Dumbbell One-Arm Row
5 Sets x 8,8,8,10,10 Reps
Barbell Curl
4 Sets x 10,10,12,12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
Any
Wk 3 Push (Mon, Thurs)
Est. 33 min
7 exercises
Barbell Incline Bench Press
4 Sets x 10,10,12,15 Reps
Dumbbell Fly
4 Sets x 10,10,12,15 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 10,10,12,15 Reps
Smith Machine Upright Row
4 Sets x 8,8,10,12 Reps
EZ Bar Tricep Extension
3 Sets x 10,12,15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8,10,12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Any
Wk 3 Pull (Tue. Fri.)
Est. 32 min
6 exercises
Barbell Upright Row
4 Sets x 8,8,10,12 Reps
Dumbbell One-Arm Row
4 Sets x 8,8,10,12 Reps
Dumbbell Incline Curl
4 Sets x 8,8,10,12 Reps
Preacher Curl Machine
4 Sets x 8,8,10,12 Reps
Crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Any
Wk 1 Full Body (M, W, F)
Est. 55 min
13 exercises
Dumbbell Bench Press
3 Sets x 8,10,12 Reps
Cable Rope Lat Pulldown
3 Sets x 8,10,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,10,12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8,10,12 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8,10,12 Reps
Jump Rope
1 Set
Reverse Crunch
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8,10,12 Reps
Machine Calf Press
3 Sets x 8,10,12 Reps
Machine Seated Leg Curl
3 Sets x 8,10,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8,10,12 Reps
Barbell Curl
3 Sets x 8,10,12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Any
Wk 2 Upper Body (Mon. Thurs.)
Est. 51 min
12 exercises
Barbell Bench Press
3 Sets x 10,12,15 Reps
Dumbbell Fly
3 Sets x 10,12,15 Reps
Barbell Bent-Over Row
3 Sets x 10,12,15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,12,15 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 10,12,15 Reps
Barbell Curl
3 Sets x 10,12,15 Reps
Dumbbell Lateral Raise
3 Sets x 10,12,15 Reps
Preacher Curl Machine
3 Sets x 10,12,15 Reps
EZ Bar Tricep Extension
3 Sets x 10,12,15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,12,15 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Any
Wk 2 Lower Body (Tue. Fri.)
Est. 36 min
7 exercises
Machine Leg Press
3 Sets x 10,12,15 Reps
Machine Leg Extension
3 Sets x 10,12,15 Reps
Machine Seated Leg Curl
3 Sets x 10,12,15 Reps
Machine Leg Curl (Prone)
3 Sets x 10,12,15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Any
Wk 3 Legs (Wed, Sat)
Est. 47 min
8 exercises
Barbell Squat
4 Sets x 8,8,10,12 Reps
Machine Leg Press
4 Sets x 8,8,10,12 Reps
Machine Seated Leg Curl
4 Sets x 8,8,10,12 Reps
Barbell Romanian Deadlift
4 Sets x 8,8,10,12 Reps
Machine Calf Raise
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Any
Treadmill
Est. 32 min
1 exercise
Treadmill Running
1 Set
Any
swimming
Est. 47 min
1 exercise
Swimming
1 Set
