How to Design a 4-Week Full Body Strength Training Plan

Finding a workout plan that fits your busy schedule and meets your fitness goals can be challenging. Whether you're a beginner just starting out or an advanced lifter looking to mix things up, it’s crucial to have a structured plan that maximizes your time and efforts. This 4-week full-body strength training plan is designed to be effective, even for those with limited time and space.

Quick Stats Box

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

Warm-Up (5 minutes)

Start with a warm-up to prepare your body for strength training. Perform each exercise for 30 seconds:

1. Jumping Jacks - Get your heart rate up.
2. Arm Circles - 15 seconds forward, 15 seconds backward.
3. Bodyweight Squats - Focus on form.
4. High Knees - Drive your knees up to warm up your legs.
5. Torso Twists - Loosen up your core.

4-Week Full Body Strength Training Plan

Week 1: Foundation Building

• Workout Frequency: 3x per week (e.g., Monday, Wednesday, Friday)

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------------------|------------|------|---------------|---------------------------------------|----------------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Keep your chest up and knees behind toes | Use a chair for support | | Push-Ups (Knee or Standard) | 10 reps | 3 | 45 seconds | Lower your body until elbows are at 90 degrees | Perform on your knees | | Bent-Over Dumbbell Rows | 10 reps | 3 | 45 seconds | Keep your back straight, hinge at hips | Use lighter weights or no weights | | Plank | 30 seconds | 3 | 45 seconds | Keep your body in a straight line | Lower your knees to the ground |

Week 2: Increasing Intensity

• Workout Frequency: 3x per week

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------------------|------------|------|---------------|---------------------------------------|----------------------------------| | Goblet Squats | 12 reps | 3 | 45 seconds | Hold the dumbbell close to your chest | Perform without weights | | Incline Push-Ups | 10 reps | 3 | 45 seconds | Keep elbows at a 45-degree angle | Perform on a wall or elevated surface | | Dumbbell Deadlifts | 10 reps | 3 | 45 seconds | Keep weights close to your body, hinge at hips | Use lighter weights or no weights | | Side Plank | 20 seconds each side | 3 | 45 seconds | Stack your feet and lift your hips | Drop your lower knee for support |

Week 3: Building Endurance

• Workout Frequency: 4x per week (e.g., Monday, Tuesday, Thursday, Friday)

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------------------|------------|------|---------------|---------------------------------------|----------------------------------| | Split Squats | 10 reps each leg | 3 | 45 seconds | Keep your front knee behind your toes | Use a chair for balance | | Decline Push-Ups | 8 reps | 3 | 45 seconds | Keep your body straight throughout | Perform on your knees | | Dumbbell Shoulder Press | 10 reps | 3 | 45 seconds | Press straight up, avoiding arching your back | Use lighter weights or no weights | | Russian Twists | 15 reps each side | 3 | 45 seconds | Keep your core tight and twist from your torso | Perform without weights |

Week 4: Maximizing Strength

• Workout Frequency: 4-5x per week

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------------------|------------|------|---------------|---------------------------------------|----------------------------------| | Bulgarian Split Squats | 10 reps each leg | 3 | 45 seconds | Keep your torso upright | Use a chair for support | | Diamond Push-Ups | 8 reps | 3 | 45 seconds | Hands close together, elbows in | Perform on your knees | | Dumbbell Lunges | 10 reps each leg | 3 | 45 seconds | Keep your front knee over your ankle | Perform without weights | | Plank with Shoulder Taps | 30 seconds | 3 | 45 seconds | Keep your hips stable while tapping | Drop your knees for support |

Cool-Down (3-5 minutes)

Finish each session with a cool-down to help your muscles recover. Hold each stretch for 30 seconds:

• Hamstring Stretch
• Chest Stretch
• Child’s Pose
• Cat-Cow Stretch

Complete in: 25-30 minutes

Conclusion

This 4-week full-body strength training plan is designed to help you build a solid foundation, increase your strength, and enhance your endurance. As you progress, consider incorporating more weight or additional sets to keep challenging your body.

For personalized coaching and real-time feedback, consider engaging with a certified trainer through HipTrain. They can help ensure you’re performing exercises correctly, which is key to avoiding injury and maximizing results.