How to Build a Full Body Workout Plan for Beginners in 4 Weeks

Feeling overwhelmed by the idea of starting a full body workout plan? You're not alone. Many beginners face challenges like time constraints, intimidation from the gym environment, or simply not knowing where to start. Fortunately, building a structured full body workout plan can help you overcome these hurdles and achieve your fitness goals effectively.

Quick Stats

• Total Time: 25-30 minutes per workout
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

4-Week Full Body Workout Plan Overview

This plan is designed to gradually increase your strength and endurance over four weeks. Each week will consist of three workout sessions with rest days in between.

Week 1: Foundation Building

Workout A

• Warm-Up (5 minutes):
  • Jumping Jacks: 1 minute
  • Arm Circles: 1 minute
  • Bodyweight Squats: 1 minute
  • Leg Swings: 1 minute
  • High Knees: 1 minute

| Exercise | Reps | Sets | Rest | Tempo | Form Cue | Modification | |-----------------------------|-----------|------|---------------|----------------------------|----------------------------------------|------------------------------------| | Bodyweight Squats | 10 reps | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your chest upright and push through your heels | Perform with a chair for support | | Push-Ups (Knee or Standard) | 8 reps | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your body straight from head to heels | Do push-ups on your knees | | Plank | 20 seconds| 3 | 45 seconds | N/A | Keep your body in a straight line | Do a plank on your knees | | Glute Bridges | 12 reps | 3 | 45 seconds | 2 seconds up, 1 second pause, 2 seconds down | Squeeze your glutes at the top | Hold a wall for support |

Week 2: Introducing Complexity

Workout B (same warm-up)

• Add Dumbbell Exercises | Exercise | Reps | Sets | Rest | Tempo | Form Cue | Modification | |-----------------------------|-----------|------|---------------|----------------------------|----------------------------------------|------------------------------------| | Dumbbell Deadlifts | 10 reps | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your back straight and hinge at the hips | Use a lighter weight or no weight | | Shoulder Press | 8 reps | 3 | 45 seconds | 2 seconds up, 1 second pause, 2 seconds down | Push straight up without arching your back | Perform seated without weights | | Side Lunges | 10 reps (each side)| 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your knee aligned with your foot | Step to the side without a weight | | Bicycle Crunches | 30 seconds| 3 | 45 seconds | N/A | Keep your lower back pressed to the mat | Perform without the twist |

Week 3: Increasing Intensity

Workout C (same warm-up) | Exercise | Reps | Sets | Rest | Tempo | Form Cue | Modification | |-----------------------------|-----------|------|---------------|----------------------------|----------------------------------------|------------------------------------| | Dumbbell Squat to Press | 10 reps | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Combine the squat and press fluidly | Use no weights | | Incline Push-Ups | 10 reps | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep elbows close to your body | Perform on knees | | Plank Shoulder Taps | 30 seconds| 3 | 45 seconds | N/A | Keep your hips steady while tapping | Do on knees | | Reverse Lunges | 10 reps | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Step back, not forward | Perform without weights |

Week 4: Building Endurance

Workout D (same warm-up) | Exercise | Reps | Sets | Rest | Tempo | Form Cue | Modification | |-----------------------------|-----------|------|---------------|----------------------------|----------------------------------------|------------------------------------| | Dumbbell Thrusters | 10 reps | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your core tight throughout | Use no weights | | Wide Grip Push-Ups | 8 reps | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Focus on your chest lowering to the ground | Use knees for support | | Side Plank | 20 seconds (each side)| 3 | 45 seconds | N/A | Stack your feet and keep your body straight | Drop the lower knee | | Mountain Climbers | 30 seconds| 3 | 45 seconds | N/A | Drive your knees towards your chest | Slow down the movement |

Cool-Down (3-5 minutes)

• Standing Forward Bend: 1 minute
• Child’s Pose: 1 minute
• Seated Hamstring Stretch: 1 minute (30 seconds each leg)
• Cat-Cow Stretch: 1 minute

Complete in: 25-30 minutes

Conclusion and Next Steps

Congratulations on completing the 4-week full body workout plan! You should now feel stronger and more confident in your abilities. To continue your fitness journey, consider progressing to more advanced exercises or increasing weights as you gain strength.

For personalized coaching and real-time feedback, check out HipTrain's live 1-on-1 video training sessions with certified trainers.