The Complete 4 – Week Beginner’s Workout Program

WEEK 2: START THE SPLIT

With the first week of the program behind you, you are ready to start training different muscle groups on different days. Instead of training your whole body in one day, you split the training in two days. This takes the total of training days to four in the second week. The split is divided into two days focused on the upper muscle groups (Monday and Thursday) and two days focused on the lower muscle groups (Tuesday and Friday). The other three days are reserved for recovery.

Some of the exercises of the first week are transferred to the second. Yet, excluding the abs, each muscle group routine becomes upgraded with one exercise, allowing you to train them more completely. For example, you’ll do two chest exercises. One is a compound exercise involving the use of multiple joints and participation of as many muscles as possible. The other one is isolation movement, targeting single muscles.

The reps in this week also rely on the reverse pyramid scheme, but with slight increase in the third set, where you do 15 reps. This may not follow the ideal range for building muscles, yet, increasing the number will you in increasing muscular endurance, thus providing sound basis for further gains in size and strength.

 

DAY 8: Upper Body

Barbell Bench Press 3 sets 10, 12, 15 reps
Dumbbell Flye 3 sets 10, 12, 15 reps
Barbell Bent-Over Row 3 sets 10, 12, 15 reps
Lat Pulldown 3 sets 10, 12, 15 reps
Overhead Dumbbell Press 3 sets 10, 12, 15 reps
Dumbbell Lateral Raise 3 sets 10, 12, 15 reps
Barbell Biceps Curl 3 sets 10, 12, 15 reps
Machine Preacher Curl 3 sets 10, 12, 15 reps
Lying EZ-Bar Triceps Extension 3 sets 10, 12, 15 reps
Rope Pressdown 3 sets 10, 12, 15 reps
Crunch 3 sets 15-20 reps

DAY 9: Lower Body

Leg Press 3 sets 10, 12, 15 reps
Leg Extension 3 sets 10, 12, 15 reps
Lying Leg Curl 3 sets 10, 12, 15 reps
Seated Leg Curl 3 sets 10, 12, 15 reps
Standing Calf Raise 3 sets 15-20 reps
Seated Calf Raise 3 sets 15-20 reps

DAY 10: Rest

Today is rest day.



DAY 11: Upper Body

Barbell Bench Press 3 sets 10, 12, 15 reps
Dumbbell Flye 3 sets 10, 12, 15 reps
Barbell Bent-Over Row 3 sets 10, 12, 15 reps
Lat Pulldown 3 sets 10, 12, 15 reps
Overhead Dumbbell Press 3 sets 10, 12, 15 reps
Dumbbell Lateral Raise 3 sets 10, 12, 15 reps
Barbell Biceps Curl 3 sets 10, 12, 15 reps
Machine Preacher Curl 3 sets 10, 12, 15 reps
Lying EZ-Bar Triceps Extension 3 sets 10, 12, 15 reps
Rope Pressdown 3 sets 10, 12, 15 reps
Crunch 3 sets 15-20 reps

DAY 12: Lower Body

Leg Press 3 sets 10, 12, 15 reps
Leg Extension 3 sets 10, 12, 15 reps
Lying Leg Curl 3 sets 10, 12, 15 reps
Seated Leg Curl 3 sets 10, 12, 15 reps
Standing Calf Raise 3 sets 15-20 reps
Seated Calf Raise 3 sets 15-20 reps

DAY 13: Rest

Today is rest day.

DAY 14: Rest

Today is rest day.

 

Continues on page 3 (WEEK 3: Three Day Split)…

 



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