The Complete 4 – Week Beginner’s Workout Program

4 Week Beginner Program – WEEK 3: THREE DAY SPLIT

The third week of the program takes the workout into a three-day split. The muscle groups are dived into three groups. The first day of the split is focused on chest, shoulder, and triceps. The group consisting of back, biceps, and abs is trained on the second day, while the third day is reserved for the lower body. You also increase the number of training days to six, since you get to train each muscle group twice a week.

By adding one new movement for each muscle group routine, you provide new angles in training the targeted muscles, and achieving ampler development. Each muscle group is trained in two exercises consisting of 3 to 4 sets. You do 4 sets for the larger muscle groups, and three for the smaller muscle groups. By increasing the number of sets per week, and sticking to the 8 to 15 rep ranges, you greatly increase the volume compared to the first week.

 

DAY 15: Push

Incline Barbell Bench Press	4 sets	10, 10, 12, 15 reps
Dumbbell Flye	4 sets	10, 10, 12, 15 reps
Overhead Dumbbell Press	4 sets	10, 10, 12, 15 reps
Smith Machine Upright Row	4 sets	8, 8, 10, 12 reps
Lying EZ-Bar Triceps Extension	3 sets	10, 12, 15 reps
Dumbbell Kickback	3 sets	10, 12, 15 reps

DAY 16: Pull

Barbell Upright Row	4 sets	8, 8, 10, 12 reps
Single-Arm Neutral-Grip Dumbbell Row	4 sets	8, 8, 10, 12 reps
Incline Dumbbell Biceps Curl	4 sets	8, 8, 10, 12 reps
Machine Preacher Curl	4 sets	8, 8, 10, 12 reps
Reverse Crunch	3 sets	15-20 reps
Crunch	3 sets	15-20 reps

DAY 17: Legs

Back Squat	4 sets	8, 8, 10, 12 reps
Leg Press	4 sets	8, 8, 10, 12 reps
Seated Leg Curl	4 sets	8, 8, 10, 12 reps
Romanian Deadlift	4 sets	8, 8, 10, 12 reps
Standing Calf Raise	3 sets	25 reps
Seated Calf Raise	3 sets	25 reps

DAY 18: Push

Incline Barbell Bench Press	4 sets	10, 10, 12, 15 reps
Dumbbell Flye	4 sets	10, 10, 12, 15 reps
Overhead Dumbbell Press	4 sets	10, 10, 12, 15 reps
Smith Machine Upright Row	4 sets	8, 8, 10, 12 reps
Lying EZ-Bar Triceps Extension	3 sets	10, 12, 15 reps
Dumbbell Kickback	3 sets	10, 12, 15 reps

DAY 19: Pull

Barbell Upright Row	4 sets	8, 8, 10, 12 reps
Single-Arm Neutral-Grip Dumbbell Row	4 sets	8, 8, 10, 12 reps
Incline Dumbbell Biceps Curl	4 sets	8, 8, 10, 12 reps
Machine Preacher Curl	4 sets	8, 8, 10, 12 reps
Reverse Crunch	3 sets	15-20 reps
Crunch	3 sets	15-20 reps

DAY 20: Legs

Back Squat	4 sets	8, 8, 10, 12 reps
Leg Press	4 sets	8, 8, 10, 12 reps
Seated Leg Curl	4 sets	8, 8, 10, 12 reps
Romanian Deadlift	4 sets	8, 8, 10, 12 reps
Standing Calf Raise	3 sets	25 reps
Seated Calf Raise	3 sets	25 reps

DAY 21: Rest

Today is rest day.

Continues on page 3 (WEEK 4: Increasing The Volume)…