Beginner’s Workout for Men

Beginner’s Workout for Men: Top Tips


There are a variety of workout programs that you can find online ranging from 8 to 12 weeks’ duration. But in reality, it doesn’t necessarily take all of that, to become an intermediate or a pro in the gym. 
This four weeks effective workout program will take you through different levels of training as each week passes by.  Here is how you can start the workout process.

Week 1

Keep it simple in the beginning so that you do not tire yourself out. In the first week, you begin with training all major body parts in every workout. 

Train for three days in the first week, where each session of your training will have one exercise per body part. A day of rest between each workout will give your body time to recover.



Aim at performing 3 sets of each exercise every workout in this week. At the end of the week, the routine becomes 9 sets for each body part. That’s a good start for a beginner. 

When it comes to gain muscle, do 8 to 12 reps per set as this scheme of reps is highly efficient and is also used by pro bodybuilders.

Week 2 – Two-day Training Split

Now that you’re in the second week, you will have a different day for training different body parts. With a two-day training split, your entire body will be trained in two days, in contrast to the first week where you exercised all the body parts in one day. 

In this week, you should train for four days which include two days for upper body and two days for the lower body to ensures that each body part is trained twice. On the other days, you should rest properly.

In week 2, you will be aiming at higher reps – 15 reps on the third set of every exercise. Your muscular endurance will be increased, which in turn helps to build strength as you go forward in training.

Week 3

In this week, the two-day training split will be changed to a three-day training split. Day 1 will include training chest, shoulders, and triceps, followed by back and biceps training on day 2. 

On the third day, you will be working your quads, glutes, calves and hamstrings. Now that we are training each body part twice, you will need to hit the gym six days in the third week.

While training the muscle group, perform 3 - 4 sets each of two exercises, three sets for biceps, triceps, abs and four sets for back, shoulders, quads, hamstrings.

Week 4

In the fourth week, you will train each body part just once but in a four-way split. Training fewer body parts per workout means each muscle group gets enough exercise and is worked adequately which allows you to push your limits a lot more.

More sets will be added to the exercises in this week including 10 sets for calves and 5 sets for larger body parts. 

Follow these tips and go from beginner to pro in just 4 weeks!