Gym Workouts: Beginner's Plan for Upper and Lower Body Strength Training.

Starting a gym routine can be both exciting and overwhelming. It can be difficult to know which exercises to prioritize and where to start, but don't worry, we've developed a 4-day per week workout plan that focuses on building strength in both the upper and lower body. This plan includes both compound and isolation movements that build strength in both the upper and lower body.

Day 1: Upper Body Strength (Push)

1. Warm-up: 5-10 minutes of light cardio (e.g., jogging, jump rope)
2. Compound Movements:
   Barbell Bench Press: 4 sets of 6-8 reps
   Overhead Press: 4 sets of 6-8 reps
3. Isolation Movements:
   Incline Dumbbell Flyes: 3 sets of 10-12 reps
   Tricep Dips: 3 sets of 10-12 reps
   Lateral Raises: 3 sets of 12-15 reps
4. Cool-down: 5-10 minutes of stretching (focus on chest, shoulders, triceps)

Day 2: Lower Body Strength (Squat)

1. Warm-up: 5-10 minutes of light cardio (e.g., brisk walking, cycling)

2. Compound Movements:

   Back Squats: 4 sets of 6-8 reps

   Romanian Deadlifts: 4 sets of 6-8 reps

3. Isolation Movements:

   Leg Press: 3 sets of 10-12 reps

   Leg Extensions: 3 sets of 12-15 reps

   Standing Calf Raises: 3 sets of 12-15 reps

4. Cool-down: 5-10 minutes of stretching (focus on quads, hamstrings, calves)

Day 3: Rest or Active Recovery

Option 1: Full rest day
Option 2: Light activity such as walking, yoga, or gentle stretching

Day 4: Upper Body Strength (Pull)

1. Warm-up: 5-10 minutes of light cardio (e.g., rowing, jumping jacks)
2. Compound Movements:
   Pull-Ups or Lat Pulldowns: 4 sets of 6-8 reps
   Bent Over Rows: 4 sets of 6-8 reps
3. Isolation Movements:
   Single-Arm Dumbbell Rows: 3 sets of 10-12 reps per arm
   Face Pulls: 3 sets of 12-15 reps
   Bicep Curls: 3 sets of 10-12 reps
4. Cool-down: 5-10 minutes of stretching (focus on back, biceps)

Day 5: Lower Body Strength (Deadlift)

1. Warm-up: 5-10 minutes of light cardio (e.g., elliptical, stair climber)
2. Compound Movements:
   Deadlifts: 4 sets of 6-8 reps
   Front Squats: 4 sets of 6-8 reps
3. Isolation Movements:
   Leg Curls: 3 sets of 10-12 reps
   Bulgarian Split Squats: 3 sets of 10-12 reps per leg
   Seated Calf Raises: 3 sets of 12-15 reps
4. Cool-down: 5-10 minutes of stretching (focus on glutes, hamstrings, lower back)

Day 6: Core & Conditioning

1. Warm-up: 5-10 minutes of light cardio
2. Compound Movements:
   Plank: 3 sets of 60 seconds
3. Isolation Movements:
   Russian Twists: 3 sets of 20 reps
   Hanging Leg Raises: 3 sets of 12-15 reps
   Mountain Climbers: 3 sets of 20 reps
4. Cool-down: 5-10 minutes of stretching (focus on abs, lower back)

Day 7: Rest or Active Recovery

Option 1: Full rest day
Option 2: Light activity such as walking, yoga, or gentle stretching

Additional Tips:

Progressive Overload: Gradually increase the weight you lift to keep challenging your muscles.

Nutrition: Consume a balanced diet with adequate protein to support muscle growth and recovery.

Hydration: Drink plenty of water throughout the day, especially before and after workouts.

Rest: Ensure you get enough sleep and recovery time between workouts to allow your muscles to repair and grow.

Form: Focus on proper form to prevent injuries and maximize the effectiveness of your workouts. If unsure, consider working with a trainer.

 

Conclusion:

This plan provides a balanced approach to building strength by incorporating both compound and isolation movements. You can adjust the number of reps and the weight as you gain confidence and strength.