The Complete 4 – Week Beginner’s Workout Program

4 Week Beginner Program – WEEK 4: INCREASING THE VOLUME

The final week of the program involves training in four-day split, where you focus on each muscle group just ones, with the exception of calves and abs, which are trained twice. Experienced bodybuilders often use the four day split, because in this way they can train fewer muscle groups per workout, giving each of them sufficient attention and allowing training with higher volumes.

The pairing of the muscle groups in our program is the commonly used one, where you pair chest with triceps, back with biceps, quads with hamstrings. Shoulders are trained individually, and you train calves and abs every second day. There are no new exercises in the fourth week, because here we focus on the intensity of workouts, and not on new movements.

The rep scheme remains the same, but by adding more sets you increase the volume. You”’ do as many as five sets for each larger muscle group exercise, with 10 sets of calf exercises on Thursday. By increasing the volume you overload the muscles sufficiently enough for them to continue the growth started in the first three weeks. Once you’ve completed this program you can continue with your training.

 

DAY 22: Chest, Triceps, Calves

Incline Barbell Bench Press	5 sets	10 reps
Dumbbell Bench Press	5 sets	8, 8, 10, 10, 12 reps
Dumbbell Flye	5 sets	8, 8, 10, 10, 12 reps
Rope Pressdown	4 sets	10, 10, 12, 12 reps
Dumbbell Kickback	3 sets	10 reps
Lying EZ-Bar Triceps Extension	3 sets	10 reps
Standing Calf Raise	3 sets	25 reps
Seated Calf Raise	3 sets	225 reps

DAY 23: Legs & Abs

Back Squat	5 sets	10 reps
Leg Press	5 sets	8, 8, 10, 10, 12 reps
Leg Extension	5 sets	8, 8, 10, 10, 12 reps
Lying Leg Curl	3 sets	8, 10, 12 reps
Romanian Deadlift	3 sets	8, 10, 12 reps
Seated Leg Curl	3 sets	8, 10, 12 reps
Reverse Crunch	2 sets	20 reps
Crunch	2 sets	20 reps

DAY 24: Rest

Today is rest day.

DAY 25: Shoulders & Calves

Overhead Dumbbell Press	4 sets	12 reps
Smith Machine Upright Row	3 sets	8, 10, 12 reps
Dumbbell Lateral Raise	3 sets	10 reps
Seated Calf Raise	10 sets	10 reps

DAY 26: Back, Biceps & Abs

Barbell Bent-Over Row	5 sets	12 reps
Lat Pulldown	5 sets	8, 8, 10, 10, 12 reps
Single-Arm Neutral-Grip Dumbbell Row	5 sets	8, 8, 10, 10, 12 reps
Barbell Biceps Curl	4 sets	8, 10, 10, 12 reps
Incline Dumbbell Biceps Curl	3 sets	10 reps
Machine Preacher Curl	3 sets	10 reps
Crunch	3 sets	20 reps

DAY 27: Rest

Today is rest day.

DAY 28: Rest

Today is rest day.