My 4-Week Beginner Plan
A 3-day split focusing on main compound lifts to build a solid foundation. I train on Monday, Wednesday, and Friday.
Day 1: Push (Chest, Shoulders, Triceps)
- Bench Press: 3 sets of 8-10 reps
- Overhead Press: 3 sets of 8-10 reps
- Incline Dumbbell Press: 3 sets of 10-12 reps
Day 2: Pull (Back, Biceps)
- Deadlifts: 3 sets of 5-8 reps
- Pull-Ups (or Lat Pulldowns): 3 sets to failure
- Bent-Over Rows: 3 sets of 8-10 reps
Day 3: Legs
- Squats: 3 sets of 8-10 reps
- Romanian Deadlifts: 3 sets of 10-12 reps
- Leg Press: 3 sets of 10-12 reps