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.

Professional

Build Muscle

4 days/week

Gym

For Men

12 Weeks

Created by: WorkoutInGym

Description

Introduction

Welcome! This workout plan is built specifically for you — a beginner who wants to gain muscle, train alone, and build a strong, athletic body the right way. The philosophy here is simple: master the basics, train consistently, recover well, and let progress compound over time. You won’t find flashy tricks or unnecessary complexity. Instead, you’ll focus on proven movements with barbells, dumbbells, and a bench — exactly the tools you have — to develop full-body strength and muscle.

Important Notice

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.

Workout Plan

Monday

Push Power: Chest, Shoulders & Triceps

Chest

Triceps

Shoulders

Warm-up: 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.

Barbell Bench Press

Set	Reps	Weight
1	6	-
2	6	-
3	8	-

Notes:

Drive your feet into the floor, keep your upper back tight, and press with control—strong setup equals strong lifts.

Seated Barbell Overhead Press

Set	Reps	Weight
1	6	-
2	8	-
3	8	-

Notes:

Brace your core and press straight overhead—smooth reps here build powerful, stable shoulders.

Dumbbell Bench Press

Set	Reps	Weight
1	10	-
2	12	-
3	12	-

Notes:

Lower the dumbbells slowly and press evenly—focus on range of motion to light up your chest.

Superset

Perform these exercises back-to-back without rest

Dumbbell Seated Shoulder Press

Set	Reps	Weight
1	10	-
2	12	-
3	12	-

Notes:

Stay tall on the bench and avoid arching—controlled presses will reward you with stronger delts.

Dumbbell Lateral Raise

To Failure

Set	Reps	Weight
1	12	-
2	15	-
3	15	-

Notes:

Lift with intent, not momentum—stop at shoulder height and feel the burn in your side delts.

Superset

Perform these exercises back-to-back without rest

Dumbbell Close-Grip Press

Set	Reps	Weight
1	10	-
2	12	-
3	12	-

Notes:

Keep your elbows close and press with control—this one is all about triceps focus.

Dumbbell Kickback

To Failure

Set	Reps	Weight
1	12	-
2	15	-
3	15	-

Notes:

Lock your upper arm in place and squeeze at the top—small movement, big triceps payoff.

Incline Push-Up

Drop Set

To Failure

Set	Reps	Weight
1	12	-
2	15	-
3	15	-

Notes:

Maintain a straight body line and control the descent—quality reps build strength fast.

Tuesday

Pull Strength: Back, Biceps & Grip

Back

Biceps

Forearm

Warm-up: 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.

Barbell Bent-Over Row

Set	Reps	Weight
1	6	-
2	6	-
3	8	-

Notes:

Hinge at the hips, keep your back flat, and pull with your elbows—strong rows build a strong back.

Inverted Row on Bench

Set	Reps	Weight
1	8	-
2	10	-
3	10	-

Notes:

Squeeze your shoulder blades together at the top—bodyweight control is the goal here.

Dumbbell Bent-Over Row

To Failure

Set	Reps	Weight
1	10	-
2	12	-
3	12	-

Notes:

Pull the dumbbells toward your hips and pause briefly—feel your lats do the work.

Superset

Perform these exercises back-to-back without rest

Dumbbell Alternate Biceps Curl

Set	Reps	Weight
1	10	-
2	12	-
3	12	-

Notes:

Alternate smoothly and avoid swinging—clean curls build balanced biceps.

Dumbbell Hammer Curl

To Failure

Set	Reps	Weight
1	10	-
2	12	-
3	12	-

Notes:

Keep your wrists neutral and control the tempo—this curl hits strength and thickness.

Superset

Perform these exercises back-to-back without rest

Dumbbell Concentration Curl

Set	Reps	Weight
1	10	-
2	12	-
3	12	-

Notes:

Isolate the movement and squeeze hard at the top—perfect for finishing the biceps strong.

Dumbbell Reverse-Grip Biceps Curl

To Failure

Dumbbell Reverse-Grip Biceps Curl - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	15	-

Notes:

Lift with control and lower slowly—this one builds forearm strength and elbow stability.

Dumbbell Seated Palms-Up Wrist Curl

Drop Set

To Failure

Dumbbell Seated Palms-Up Wrist Curl - frame 1

Dumbbell Seated Palms-Up Wrist Curl - frame 2

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Notes:

Use a full range and steady tempo—strong wrists support every upper-body lift.

Wednesday

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Thursday

Lower Body Builder: Legs & Glutes

Upper Legs

Lower legs

Glutes

Warm-up: 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.

Barbell High-Bar Squat

Set	Reps	Weight
1	6	-
2	6	-
3	8	-

Notes:

Sit between your hips, stay upright, and drive up powerfully—this is your leg foundation.

Barbell Romanian Deadlift

Set	Reps	Weight
1	8	-
2	10	-
3	10	-

Notes:

Push your hips back and keep the bar close—feel the stretch in your hamstrings every rep.

Dumbbell Goblet Squat

Set	Reps	Weight
1	10	-
2	12	-
3	12	-

Notes:

Hold the weight close and sink deep—great squat mechanics start here.

Barbell Hip Thrust

Set	Reps	Weight
1	8	-
2	10	-
3	12	-

Notes:

Drive through your heels and squeeze your glutes at the top—own the lockout.

Dumbbell Lunge

To Failure

Set	Reps	Weight
1	10	-
2	12	-
3	12	-

Notes:

Step with control and keep your torso tall—each rep builds balance and leg strength.

Dumbbell Step-Up

To Failure

Set	Reps	Weight
1	10	-
2	12	-
3	12	-

Notes:

Press through the working heel and stand tall—great for single-leg power.

Superset

Perform these exercises back-to-back without rest

Barbell Standing Leg Calf Raise

To Failure

Barbell Standing Leg Calf Raise - frame 2

Set	Reps	Weight
1	12	-
2	15	-
3	15	-

Notes:

Pause briefly at the top and lower slowly—strong calves love time under tension.

Dumbbell Standing Calf Raise

Drop Set

To Failure

Set	Reps	Weight
1	15	-
2	18	-
3	20	-

Notes:

Stay balanced and focus on a full stretch—consistency here builds calf definition.

Friday

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Saturday

Core Control: Abs & Obliques

Warm-up: 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.

Barbell Rollout from Bench

Set	Reps	Weight
1	6	-
2	6	-
3	8	-

Notes:

Brace your core and move only as far as you can control—this is elite core work.

Decline Sit-Up

Set	Reps	Weight
1	8	-
2	8	-
3	10	-

Notes:

Control the descent and avoid pulling your neck—let your abs do the lifting.

Superset

Perform these exercises back-to-back without rest

Crunch (on bench)

Set	Reps	Weight
1	12	-
2	15	-
3	15	-

Notes:

Exhale as you crunch and squeeze at the top—small movement, big burn.

Lying Leg Raise on Flat Bench

To Failure

Set	Reps	Weight
1	10	-
2	12	-
3	12	-

Notes:

Lift with control and keep your lower back pressed down—quality over speed.

Superset

Perform these exercises back-to-back without rest

Dumbbell Side Bend

Set	Reps	Weight
1	12	-
2	12	-
3	15	-

Notes:

Move slowly and avoid leaning—feel the stretch and contraction in your obliques.

Oblique Crunch

To Failure

Set	Reps	Weight
1	12	-
2	15	-
3	15	-

Notes:

Focus on shortening the side of your waist—controlled reps sculpt strong obliques.

Twist Sit-Up

Drop Set

To Failure

Set	Reps	Weight
1	15	-
2	15	-
3	20	-

Notes:

Rotate with intention, not momentum—core control beats speed every time.

Farmer's Walk

Set	Reps	Weight
1	30	-
2	40	-
3	40	-

Notes:

Stand tall, grip tight, and walk with purpose—this builds total-body strength and grit.

Sunday

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Coach Guide

Overview

Goal

Build lean muscle across your full body while learning solid lifting fundamentals.

Who Its For

You — a 34-year-old male beginner who trains alone, wants to gain muscle, and can commit to 4 focused training days per week.

Recovery

Recovery Habits

Stay hydrated, eat enough calories, and keep daily stress low. Consistency beats intensity.

Sleep And Rest Days

Aim for 7–9 hours of sleep. Your rest days are growth days — don’t skip them.

Cooldown And Mobility

After training: 5 minutes of easy walking plus light stretching for the muscles you trained.

Execution

Warmup

Before each session: 5–8 minutes of light cardio or brisk walking, then 1–2 lighter warm-up sets for your first big lift. Move joints through full range, don’t rush.

How Sets Work

Each exercise has set reps and RPE. Stop each set with 1–3 reps left in the tank unless it says failure. Focus on clean, controlled reps.

Weights And Rest

Start lighter than you think. Rest exactly as prescribed (usually 60–150s). Longer rest = better strength and muscle gains.

Tempo And Breathing

Lift with control: 2 seconds down, 1 second up. Breathe in before lowering the weight, breathe out as you lift.

Nutrition

Protein Target

Aim for ~1.6–2.0 g of protein per kg bodyweight (about 130–160 g/day). Spread it across meals.

Nutrition Basics

Eat in a small calorie surplus. Prioritize whole foods: lean proteins, carbs around workouts, healthy fats, fruits, and vegetables.