Learn How to Lift Weights (and Build Muscle) With This 4-Week Beginner Workout Plan

During week two, you'll be introduced to a few new exercises and the volume (the amount of sets and reps) will increase slightly.

Sunday

• Glute bridge: two sets of 10 reps
• Lateral band walk: two sets of 10 reps, each direction
• Goblet squat: three sets of 12 reps
• Hamstring curl: three sets of 10 reps
• Reverse lunge with twist: three sets of 12 reps
• Romanian deadlift: three sets of 10 reps

Monday

• Plank walkout: two sets of 10 reps
• Plank with lateral arm reach: two sets of 10 reps, each side
• Bicep curl and overhead press: three sets of 12 reps
• Triceps extension: three sets of 12 reps
• Plank with shoulder tap: three sets of 10 reps

Tuesday
You've been working hard and now it's time to give your muscles some TLC. Stretch/foam roll and get ready for tomorrow.

Wednesday
It's time to cross-train, again. This week, you'll be doing sprints. You can do them outside on a field or a track, or inside on the treadmill. If you're running outside, do eight 100-meter sprints (around 80-85 percent of your fastest sprint) and take one minute of rest in between each sprint.

If you're on the treadmill, complete eight 30-second sprints, taking one minute of rest in between sprints. The speed will vary person to person; try sprinting between 6 and 9 mph, but ultimately, find a speed that challenges you.

Thursday

• Clamshell: two sets of 10 reps
• Plank with knee tap: two sets of 10 reps
• Side plank leg lift: two sets of 10 reps
• Bent-over row: three sets of 12 reps
• Bent-over reverse fly: four sets of 10 reps

Friday and Saturday
Take these two days to rest and recover. If you're feeling sore, foam roll, stretch, and continue to move your body.