The ultimate guide to building a 4-week workout routine

CCarson August 17, 2023 4:17 PM

Are you looking to build a structured workout routine and don't know where to start? Don't worry; you're not alone. Many people struggle when it comes to creating a balanced, effective workout plan. That’s why I'm going to guide you through creating a 4-week workout routine, designed to help you reach your fitness goals.

Week 1: Establishing your routine

The first week is all about getting your body used to working out. If you're a beginner, start with light exercises and slowly increase your intensity.

Day 1: Full body workout - Focus on light cardio and basic weight training. Try jogging, cycling, or swimming for cardio and bodyweight exercises for strength training.

Day 2: Rest day - Take a break and allow your body to recover. Rehabilitation is just as important as the workouts themselves.

Day 3: Cardio workout - Aim for at least 30 minutes of moderate-intensity cardio, such as brisk walking or light cycling.

Day 4: Full body workout - Increase your intensity slightly from Day 1.

Day 5: Rest day - You earned it!

Day 6: Strength training - Focus on bodyweight exercises or light weights.

Day 7: Rest day - Take a break before starting week 2.

Week 2: Increasing Intensity and Frequency

The second week is about upping the ante.

Day 1: Full body workout - Start including more complex movements and weight training exercises.

Day 2: Cardio workout - Try to increase your cardio time to 40 minutes.

Day 3: Strength training - Start incorporating heavier weights and resistance training.

Day 4: Rest day - Don't forget to listen to your body and rest if necessary.

Day 5: Full body workout - Repeat the workout from Day 1.

Day 6: Cardio and strength training - Mix it up to keep your workout interesting.

Day 7: Rest day - Prepare for the next week.

The detailed routine for weeks 3 and 4 is in the table below:

Day Week 3 Week 4
1 Full body workout - increase intensity Full body workout - maximum intensity
2 Cardio workout - 50 minutes Cardio workout - HIIT
3 Strength training - include dynamic movements Strength training - heavy weights
4 Rest day Rest day
5 Full body workout - repeat day 1 Full body workout - repeat day 1
6 Mix of cardio and strength training Mix of cardio and strength training
7 Rest day Rest day

Remember, every individual is different and progress at their own pace. Listen to your body and adjust this routine as necessary. And, most importantly, stay consistent. The key to a successful workout routine is consistency and discipline.

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