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4 WEEK BEGINNER'S WORK-OUT PLAN


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4 Week Beginner's Work-Out Plan







Let's just call this the accelerated beginner's guide opens a new window, to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury, and progressive in the sense that every week you'll graduate to different exercise, higher volume opens a new window, more intensity opens a new window. or all of the above. After 4 week you'll not only be ready for the next challenge but you'll have  built a significant amount of great muscle, in other word, one month from now you'll look significantly better with your shirt off than you look now.




1. 40 Jumping Jacks, 10 Push-ups, 30 Squats, 30 Crunches.

2. 40 High kees, 30 Second Plank, 30 Lunges, 10 Push-ups.

3. 40 Jumping Jacks, 15 Push-ups, 30 Squats, 30 Crunches.

4. 40 High kees, 30 Second Plank, 30 Lunges, 15 Push-ups.

5.20 Burpees, 20 Squats, 35 Crunches, 30 Plank Jacks.

6. 5 Minutes Jog, 10 Minutes Stretch.

7. Rest day.





1. 45 Jumping Jacks, 15 Push-ups, 35 Squats, 35 Crunches.

2. 45 High kees, 35 Second Plank, 35 Lunges, 15 Push-ups.

3. 45 Jumping Jacks, 15 Push-ups, 35 Squats, 35 Crunches.

4. 45 High kees, 35 Second Plank, 35 Lunges, 15 Push-ups.

5. 25 Burpees, 25 Squats, 35 Crunches, 30 Plank Jacks.

6. 6 Minutes Jog, 10 Minutes Stretch.

7. Reset.





1. 50 Jumping Jacks, 20 Push-ups, 40 Squats, 40 Crunches.

2. 50 High kees, 40 Second Plank, 40 Lunges, 25 Push-ups.

3. 50 Jumping Jacks, 35 Push-ups, 40 Squats, 40 Crunches.

4. 50 High kees, 40 Second Plank, 40 Lunges, 25 Push-ups.

5. 25 Burpees, 45 Squats, 45 Crunches, 35 Plank Jacks.

6. 7 Minutes Jog, 10 Minutes Stretch.

7. Reset.




1. 55 Jumping Jacks, 30 Push-ups, 45 Squats, 45 Crunches.

2. 55 High kees, 50 Second Plank, 45 Lunges, 30 Push-ups.

3. 60 Jumping Jacks, 50 Push-ups, 30 Squats, 50 Crunches.

4. 60 High kees, 50 Second Plank, 50 Lunges, 35 Push-ups.

5.30 Burpees, 55 Squats, 55 Crunches, 40 Plank Jacks.

6. 5 Minutes Jog, 10 Minutes Stretch.

7. Reset.



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