A 4-Week Beginner's Program to Get Back in Shape and Build Muscle
There's nothing wrong with taking a break from working out, but if you're ready to get back into a routine, it's best to start off slow to prevent overwhelming yourself and getting injured. The workouts in this four-week program start off light and will begin to become more challenging as your body adapts to the load and you get stronger over the four-week period. Ideally, you'll follow this exact program for four weeks, but it's absolutely OK to mix it up to fit your schedule and fitness level.
The only equipment you'll need is a set (or two, if available) of dumbbells and a yoga mat or a soft surface to do some of the exercises on. Once you complete the four weeks, you can repeat this program but make sure to either increase the weights you're using and/or the difficulty of the movements. Check out the full program ahead, and get ready to work.
Week 1
Before starting every workout, be sure to warm up your muscles with a dynamic warmup, and don't forget to cool down and stretch after every workout!
Monday
- Glute bridge: two sets of 10
- Reverse lunge: three sets of 10 reps, each leg
- Dumbbell squat: three sets of 12 reps
- Step-up: three sets of 10 reps, each leg
Tuesday
Today you'll be doing a 20-minute run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.
Wednesday
Today is your first rest day. Feel free to stretch or foam roll, and get ready for tomorrow.
Thursday
- Three sets of bicep curl: 12-rep superset with a plank: 15 seconds
- Bent-over row: three sets of 12 reps
- Dumbbell bench press: three sets of 10 reps, each arm
- Reverse fly: three sets of 12 reps
Friday
15-minute recovery run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.
Saturday and Sunday
Be sure to remain active even though these two days are primarily for rest. Go on a bike ride, take your dog for a walk — just be sure to move.
Week 2
Congratulations, you've already made it to week two. You'll notice that the volume (the amount of exercises, sets, and reps) has slightly increased this week. Are you ready?
Monday
- Glute bridge: three sets of 10 reps
- Reverse lunge: three sets of 12 reps, each leg
- Dumbbell squat: four sets of 12 reps
- Step-up: three sets of 10 reps, each leg
Tuesday
Today you'll be doing a 20-minute run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.
Wednesday
Today is a rest day. Feel free to stretch or foam roll, and get ready for tomorrow.
Thursday
- Three sets of bicep curl: 12-rep superset with a plank: 15 seconds
- Bent-over row: three sets of 12 reps
- Dumbbell bench press: three sets of 12 reps (instead of alternating your arms, move both of them simultaneously)
- Reverse fly: three sets of 12 reps
- Push-up: three sets of 10 reps
Friday
- Plank: three sets of 15 seconds
- High knees: 30-rep superset with walking lunge: 10 reps each leg
- Dumbbell squat press: 15 reps
- Squat thrust: 10 reps
Saturday and Sunday
These two days are rest days, but that doesn't mean that you have to be sedentary. Take a yoga class, foam roll, walk around town, or go on a bike ride.
Week 3
Can you believe it's already week three? The volume has slightly increased, and there a few new exercises like the deadlift. You also have one less rest day this week. Time to get to work!
Monday
- Glute bridge: three sets of 10 reps
- Dumbbell walking lunge: three sets of 10 reps, each leg
- Dumbbell squat: four sets of 12 reps
- Step-up: four sets of 10 reps, each leg
- Dumbbell deadlift: three sets of 10 reps
Tuesday
Today you'll be doing a 20-minute run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.
Wednesday
Today is a rest day. Feel free to stretch or foam roll, and get ready for tomorrow.
Thursday
- Bicep curl and overhead press: three sets of 10 reps
- Bent-over row: four sets of 12 reps
- Dumbbell bench press: three sets of 12 reps (instead of alternating your arms, move both of them simultaneously)
- Reverse fly: three sets of 12 reps
- Push-ups: three sets of 10 reps
Friday
- Plank: four sets of 20 seconds
- High knees: 30-rep superset with walking lunge: 10 reps, each leg
- Dumbbell squat press: 15 reps
- Crab walk: 10 reps
- Squat thrust: 10 reps
Saturday
A 20-minute recovery run or cycling.
Sunday
Because we upped the ante this week, be sure to recover. You can take a yoga class, swim, take a long walk, but whatever you do, just move. Your muscles will thank you.
Week 4
This is the last week of the program. It's my hope that you've gotten something from following this plan, whether it was staying on track or learning how to do a new exercise or two. You can repeat this program, or you can take what you've learned and start experimenting with creating your own workouts. Finish strong and crush your final week of training. Now get at it!
Monday
- Glute bridge: three sets of 10 reps
- Dumbbell walking lunge: three sets of 10 reps, each leg
- Dumbbell squat: four sets of 12 reps
- Step-up: four sets of 10 reps, each leg
- Dumbbell deadlift: three sets of 12 reps
Tuesday
Today you'll be doing a 20-minute run. The pace is up to you, so, like always, choose a speed you'll be proud of. If necessary, you can take walking breaks.
Wednesday
Today is a rest day. Stretch or foam roll to prep for tomorrow.
Thursday
- Bicep curl and overhead press: three sets of 12 reps
- Bent-over row: four sets of 12 reps
- Dumbbell bench press (instead of alternating your arms, move both of them simultaneously): three sets of 12 reps
- Reverse fly: three sets of 12 reps
- Push-up: three sets of 10 reps
Friday
- Plank: four sets of 20 seconds
- High knees: 30-rep superset with walking lunge: 10 reps, each leg
- Dumbbell squat press: 15 reps
- Crab walk: 10 reps
- Squat thrust: 12 reps
Saturday
A 20-minute recovery run or cycling.
Sunday
Because we upped the ante this week, be sure to recover. You can take a yoga class, swim, take a long walk, but whatever you do, just move. But do start thinking about your plan for tomorrow. You finished this one, so what's next?