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

This week, you'll notice that the volume has increased and that exercises like the glute bridge have progressed.

Sunday

• Lateral band walk: two sets of 10 reps, each direction
• Barbell squat: four sets of 10 reps
• Walking lunge: three sets of 10 reps, each leg
• Hex bar deadlift: four sets of 12 reps

Monday

• Plank with lateral arm reach: two sets of 10 reps, each side
• Bicep curl: four sets of 10 reps
• Dumbbell bench press: four sets of 10 reps
• Single-arm row: four sets of 10 reps
• Push-up: two sets of 12 reps
• Banded assisted pull-up: two sets of eight reps

Tuesday

You're probably sore, so take today to rest and recover. Foam roll, stretch, take a yoga class — just do something that will make you feel good.

Wednesday

It's cross-training time. By now you should know what to do. If not, consider doing a light 20-30 minute run, swimming, riding a bike, or using the elliptical.

Thursday

• Weighted glute bridge: three sets of 10 reps
• Plank with lateral arm reach: two sets of 10 reps, each side

The remainder of the workout will be completed as a circuit. Take minimal rest in between exercises (listen to your body) and no more than two minutes of rest in between each round. Complete four rounds.

• Dumbbell squat press: 12 reps
• Burpee: 12 reps
• Lateral lunge with high pull: 12 reps
• Mountain climber: 30 reps
• Bent-over row: 10 reps
• High knees: 30 reps

Friday and Saturday
Way to work. Week three of training is complete. If you're feeling tight or sore, take an epsom salt bath, relax in the steam room, roll out, and most importantly keep moving to loosen up your muscles. If your hips are feeling tight, follow this quick, four-move mobility routine.