This workout plan is pretty straightforward; you'll do the following workouts consistently for four weeks, repeating each workout four times over a four-week span. This will help you learn the movement patterns and really be able to see your progress.
All the strength workouts in this plan should be performed as supersets. A superset is when you do two exercises back to back, taking little to no rest in between moves. An example of this would be doing 10 reps of barbell squats immediately followed by 10 reps of push-ups.
I've also included compound exercises, which are exercises that work multiple groups of muscles (such as deadlifts), into each workout. They give you the most bang for your buck because they recruit more muscles, forcing your body to work harder to execute every rep.
Equipment Needed
You can do this workout plan at home with the following equipment: dumbbells, a bench, and a chair or step, like the PS Aerobic Step Deck ($30). You'll also need a place to do pull-ups or an assisted pull-up machine; if you don't have either, we'll offer a move substitution that requires a cable machine or resistance band — we like the PS 3-in-1 Resistance Tube Kit ($20). If you'd prefer to make this a gym workout, you definitely can. Your local gym should offer most, if not all, of the equipment listed above.
As you progress weekly, if you feel like the weights you're lifting are too easy, you can always increase the weight. (Here's how to choose the right weight for your level.) I recommend tracking how heavy you're lifting in order to see your progression over the four-week period, either on a notes app on your phone or by writing it down in a notebook.
If you're a beginner or coming back from a workout hiatus, don't be afraid to start with small weights or just your bodyweight (it's better to start slowly than to get injured!). And know that it's normal to use different weights for different exercises.
