Strong Foundations: Your 4-Day Beginner Muscle Blueprint
This plan is designed to help you build lean muscle across your entire body while mastering the fundamentals of strength training. With a balanced 4-day split, simple equipment, and beginner-friendly progression, you’ll gain strength, confidence, and consistency week by week.
बनाया: WorkoutInGym
डिस्क्रिप्शन
ज़रूरी जानकारी
Always prioritize proper form over heavier weight, especially as a beginner. If you feel pain (not normal muscle fatigue), stop and adjust the exercise or load. Stay consistent, trust the process, and remember — every workout completed is a step forward.
वर्कआउट प्लान
वार्म-अप: Start with 5–8 minutes of light cardio or brisk walking to raise your heart rate. Move into dynamic shoulder circles, arm swings, and chest-opening movements to loosen the upper body. Perform light band pull-aparts or very light dumbbell lateral raises to activate the shoulders. Before your first bench press set, complete 1–2 warm-up sets with lighter weight, focusing on controlled movement and full range of motion. Take your time — a good warm-up improves strength and protects your shoulders and elbows.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 6 | - |
| 2 | 6 | - |
| 3 | 8 | - |
Drive your feet into the floor, keep your upper back tight, and press with control—strong setup equals strong lifts.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 6 | - |
| 2 | 8 | - |
| 3 | 8 | - |
Brace your core and press straight overhead—smooth reps here build powerful, stable shoulders.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 10 | - |
| 2 | 12 | - |
| 3 | 12 | - |
Lower the dumbbells slowly and press evenly—focus on range of motion to light up your chest.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 10 | - |
| 2 | 12 | - |
| 3 | 12 | - |
Stay tall on the bench and avoid arching—controlled presses will reward you with stronger delts.
Dumbbell Lateral Raise
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 12 | - |
| 2 | 15 | - |
| 3 | 15 | - |
Lift with intent, not momentum—stop at shoulder height and feel the burn in your side delts.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 10 | - |
| 2 | 12 | - |
| 3 | 12 | - |
Keep your elbows close and press with control—this one is all about triceps focus.
Dumbbell Kickback
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 12 | - |
| 2 | 15 | - |
| 3 | 15 | - |
Lock your upper arm in place and squeeze at the top—small movement, big triceps payoff.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 12 | - |
| 2 | 15 | - |
| 3 | 15 | - |
Maintain a straight body line and control the descent—quality reps build strength fast.
वार्म-अप: Begin with 5 minutes of easy rowing, walking, or light cardio. Follow with dynamic spine movements, torso rotations, and shoulder blade squeezes to prepare your upper back. Perform light dumbbell rows or inverted rows to activate the lats and mid-back. Warm up your elbows and wrists with gentle curls and wrist circles. Before barbell rows, do at least one lighter set to groove proper hip hinge and back positioning.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 6 | - |
| 2 | 6 | - |
| 3 | 8 | - |
Hinge at the hips, keep your back flat, and pull with your elbows—strong rows build a strong back.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 8 | - |
| 2 | 10 | - |
| 3 | 10 | - |
Squeeze your shoulder blades together at the top—bodyweight control is the goal here.
Dumbbell Bent-Over Row
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 10 | - |
| 2 | 12 | - |
| 3 | 12 | - |
Pull the dumbbells toward your hips and pause briefly—feel your lats do the work.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 10 | - |
| 2 | 12 | - |
| 3 | 12 | - |
Alternate smoothly and avoid swinging—clean curls build balanced biceps.
Dumbbell Hammer Curl
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 10 | - |
| 2 | 12 | - |
| 3 | 12 | - |
Keep your wrists neutral and control the tempo—this curl hits strength and thickness.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 10 | - |
| 2 | 12 | - |
| 3 | 12 | - |
Isolate the movement and squeeze hard at the top—perfect for finishing the biceps strong.
Dumbbell Reverse-Grip Biceps Curl
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 12 | - |
| 2 | 12 | - |
| 3 | 15 | - |
Lift with control and lower slowly—this one builds forearm strength and elbow stability.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 15 | - |
| 2 | 15 | - |
| 3 | 15 | - |
Use a full range and steady tempo—strong wrists support every upper-body lift.
Rest Day
आज आराम करें और रिकवर करें। आपकी मसल्स रेस्ट में ग्रो करती हैं!
Lower Body Builder: Legs & Glutes
वार्म-अप: Start with 5–8 minutes of light cycling, walking, or bodyweight squats. Move into dynamic leg swings, hip circles, and ankle mobility drills. Perform glute bridges or bodyweight lunges to activate the glutes and hips. Before squats, complete 1–2 warm-up sets with an empty bar or light weight, focusing on depth, balance, and breathing. A thorough warm-up here improves performance and protects your knees and lower back.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 6 | - |
| 2 | 6 | - |
| 3 | 8 | - |
Sit between your hips, stay upright, and drive up powerfully—this is your leg foundation.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 8 | - |
| 2 | 10 | - |
| 3 | 10 | - |
Push your hips back and keep the bar close—feel the stretch in your hamstrings every rep.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 10 | - |
| 2 | 12 | - |
| 3 | 12 | - |
Hold the weight close and sink deep—great squat mechanics start here.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 8 | - |
| 2 | 10 | - |
| 3 | 12 | - |
Drive through your heels and squeeze your glutes at the top—own the lockout.
Dumbbell Lunge
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 10 | - |
| 2 | 12 | - |
| 3 | 12 | - |
Step with control and keep your torso tall—each rep builds balance and leg strength.
Dumbbell Step-Up
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 10 | - |
| 2 | 12 | - |
| 3 | 12 | - |
Press through the working heel and stand tall—great for single-leg power.
Barbell Standing Leg Calf Raise
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 12 | - |
| 2 | 15 | - |
| 3 | 15 | - |
Pause briefly at the top and lower slowly—strong calves love time under tension.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 15 | - |
| 2 | 18 | - |
| 3 | 20 | - |
Stay balanced and focus on a full stretch—consistency here builds calf definition.
Rest Day
आज आराम करें और रिकवर करें। आपकी मसल्स रेस्ट में ग्रो करती हैं!
वार्म-अप: Begin with 3–5 minutes of light cardio or marching in place to warm the body. Perform gentle spinal flexion and extension movements, followed by torso twists and side bends. Activate your core with dead bugs or plank holds, focusing on bracing your abs and breathing steadily. Before barbell rollouts or leg raises, rehearse the movement with a shorter range of motion to ensure control and proper alignment.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 6 | - |
| 2 | 6 | - |
| 3 | 8 | - |
Brace your core and move only as far as you can control—this is elite core work.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 8 | - |
| 2 | 8 | - |
| 3 | 10 | - |
Control the descent and avoid pulling your neck—let your abs do the lifting.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 12 | - |
| 2 | 15 | - |
| 3 | 15 | - |
Exhale as you crunch and squeeze at the top—small movement, big burn.
Lying Leg Raise on Flat Bench
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 10 | - |
| 2 | 12 | - |
| 3 | 12 | - |
Lift with control and keep your lower back pressed down—quality over speed.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 12 | - |
| 2 | 12 | - |
| 3 | 15 | - |
Move slowly and avoid leaning—feel the stretch and contraction in your obliques.
Oblique Crunch
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 12 | - |
| 2 | 15 | - |
| 3 | 15 | - |
Focus on shortening the side of your waist—controlled reps sculpt strong obliques.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 15 | - |
| 2 | 15 | - |
| 3 | 20 | - |
Rotate with intention, not momentum—core control beats speed every time.
| सेट | रेप्स | वेट |
|---|---|---|
| 1 | 30 | - |
| 2 | 40 | - |
| 3 | 40 | - |
Stand tall, grip tight, and walk with purpose—this builds total-body strength and grit.
Rest Day
आज आराम करें और रिकवर करें। आपकी मसल्स रेस्ट में ग्रो करती हैं!