4 Days Workout Routine for Beginners

Working out isn’t limited to just physical gains. It gives you mental stability and strength. Workout is essentially beneficial for an individual. Work out has its physical and mental benefits. As proven by APA, exercise can help alleviate long-term depression. With so many reasons to work out, don’t try to look out for one that’s doesn’t let you be in shape-laziness.

Chuck away the concept of gaining or losing weight. If we talk of the general windfalls of exercising, there are plenty to be offered. We have curated a 4 Days Workout Routine for Beginners down below. Exec rising is healthy, but it doesn’t mean stretching out your capabilities to an extreme if you’re not comfortable. Hence, we’ve assembled a few exercises in our 4 Days Workout Routine for Beginners at home.



Work out isn’t enough to get in shape. What’s more important is your diet? You become what you eat! Whatever goes inside that stomach, makes your outer healthy or unhealthy accordingly.

  • Consume calories to compensate for the energy lost during exercise.
  • Eat a healthy and balanced diet to support muscle repair and growth.
  • Include plenty and vegetables in your diet to support the extensive wear and tear of the body muscles.
  • Adopt a minimal 4 Days Workout Routine for Beginners in the beginning so that you don’t overburden your body.
  • Take up eggs, protein powder, and a healthy, low-calorie, low-sugar breakfast.
  • Add oatmeal, eggs, fish, milk, beans to your diet regularly.
  • Follow a stringent diet plan on time.
  • Do not overeat or binge-eat. Stop eating between meals.


Start with small and progress towards heavier ones gradually. Gaining weight or losing weight isn’t a quick process. It isn’t a piece of cake, but a slow and consistent procedure rather. Working out regularly will have tremendous outcomes on your body and mental health. Hitting out the gym is one thing, but going out there consistently in a determined manner is what matters.

Follow up the following foundation 4 days workout routine for beginners at home to transform yourself into your ideal self.

  • Warm-up:

Warm Up
Warm Up

Warm-up before every workout session is necessary. This decreases the risk of injury and escalates your performance during the main workout session. Perform a little light cardio to get this done.


  • Day-1:

Day 1 Schedule
Day 1 Schedule
  • Start with dumbbell squats -3sets of 10 reps
  • Dumbbell lunges- 3 sets of 5 with each leg and 5 in each direction.
  • Plie squat- 3 sets of 10 reps.
  • Burpees: without any equipment, start with 1 set of at least 30 reps.


  • Day-2:

Day 2 Schedule
Day 2 Schedule
  • One arm, elbow in dumbbell overhead press- 3 sets of 10 reps
  • Dumbbell lateral raise- 3 sets of 12-15 reps
  • Dumbbell squat front raise- 3 sets of 12-15 reps
  • Rear-delt fly -3 sets of 12-15 reps
  • Shrug- with dumbbells – 3 sets of 10 reps
  • Face pull- with a cable machine- 3 sets of 10 reps
  • Kneeling cable crunch- 3 sets of 10 reps
  • Horizontal cable wood chop- 3 sets of 10 reps on each side.
  • Plank- 3 sets of 2-3 minutes each.


  • Day-3:

Day 3 Schedule
Day 3 Schedule
  • Chest press – 5 sets of 10 reps(3-5 variations)
  • Dumbbell fly- 3 sets of 10 reps
  • Push up- 2 sets of at least 50-100 push ups quickly.
  • Close grip bench press- 3 sets of 10 reps
  • Lying dumbbell skull crusher- 3 sets of 10 reps
  • Triceps push down- 3 sets of 10 reps


  • Day-4:

Day 4 Schedule
Day 4 Schedule
  • Trap bar deadlift- 5 sets of 10 reps
  • One arm elbow in dumbbell row- 3 sets of 10 reps
  • Pull up- 3 sets of at least 20 reps.
  • Barbell curl- 3 sets of 10 reps
  • Lying cable curl- using an adjustable cable machine- 3 sets of 10 reps.
  • Concentration curl- using dumbbells – 3 sets of 10 reps


Or you can make a routine in the following format that focuses on different areas of the body on different days.

  • Monday- Back and Triceps
  • Tuesday- Shoulders
  • Wednesday- Rest
  • Thursday -Chest and Biceps
  • Friday- Leg day.

Take a long break on Saturday and Sunday. Get yourself up and started on Monday again.

Working out in this manner, with slow progressions towards heavy exercises, one can easily attain the targeted goals. Set achievable and practical goals. Do not rush or hurry. Do not put too much pressure on your mind and make it a stringent necessity to work out. One exercise for his/her wellness, not for someone. Make sure you do it wholeheartedly and with content. Get yourself up each time you fall.

See More:

Major Techniques, Variation and Benefits of Chest Press

Exercises to Build Forearm Muscles

Incredible Benefits of Squat Thrust

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