Strong Foundations: Your 4-Day Beginner Muscle Blueprint

Khởi động: 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.

Khởi động: 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.

Khởi động: 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.

Khởi động: 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.