This 4-week full-body program is designed to build a solid foundation of strength, movement mechanics, and consistency for gym beginners.

Program Overview

Frequency: 6 sessions per week

Duration: 60–90 minutes per session.

Structure: Warm-up (5–10 min) followed by compound movements and a cool-down.

Rest: 60–90 seconds between sets to prioritize form.

Weekly Progression

Week 1: Establishing a Base. Focus on learning movement patterns (squat, hinge, push, pull) using light weights or machines to ensure safety.

Week 2: Building Confidence. Maintain the same movements but increase the weight slightly or add one extra set per exercise to introduce progressive overload.

Week 3: Increasing Intensity. Shorten rest periods or increase repetitions to improve muscular endurance.

Week 4: Leveling Up. Challenge yourself with slightly heavier weights or more advanced variations (e.g., transitioning from a goblet squat to a barbell squat).

Core Exercise Selection

Beginner Tips for Success

Track Your Progress: Use a notebook or app like Strong to log weights and reps so you can see your improvement over time.

Prioritize Form: If your technique begins to break down, lower the weight. Proper form prevents injury and ensures the target muscles are doing the work.

Active Recovery: On non-gym days, aim for 20–30 minutes of low-intensity activity like walking or yoga to aid recovery.