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

You've been working hard for the past three weeks, and now it's time to crush week four.

Sunday

• Lateral band walk: two sets of 10 reps, each direction
• Weighted glute bridge: three sets of 10 reps
• Barbell squat: four sets of 12 reps
• Hamstring curl: four sets of 10 reps
• Reverse lunge with twist: four sets of 12 reps
• Hex bar deadlift: four 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: four sets of 12 reps
• Cable pullover: four sets of 12 reps
• Triceps extension: four sets of 12 reps

Tuesday
Give your muscles a break and take a rest day; you deserve it. Stretch/foam roll and get ready for tomorrow.

Wednesday
It's time to sprint again. You can sprint outside on a field or a track, or inside on the treadmill. If you're running outside, do ten 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 10 30-seconds 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
• Single-arm overhead squat: three sets of 12 reps, each arm
• Narrow stance deadlift: four sets of 12 reps
• Banded assisted pull-up: three sets of 10 reps
• Burpee: three sets to failure (as many as you can until you can't do anymore)

Friday
Shake your body out with a 20-minute light run. The pace is up to you.

Saturday Way to work! You're officially done with the four-week plan. It's time to rest and let your body recover. If you'd like, you can start the program over again.

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