Workout Routines

The 4-day beginner workout growth plan

You can head to the gym with confidence—this will work for you.

The 4-day beginner workout growth plan
Duration 60
Exercises 5–9
Equipment Yes

The former skinny guy never gets enough credit. Many of us have been there before—have tried and failed—probably even too many times to remember. Sounds a lot like the heavy guy trying to lose weight, right? Truth is—the answers are straightforward, but when it comes down to the execution, things seemingly get a bit more difficult.

Tired of being 140, 150, or 160 pounds? Want to gain muscle? Then you'll need to lift and eat. And with that, progressively getting stronger and eating more than your body is accustomed to. (If you're a big man trying to lose weight, give this plan a try instead.)

First, we start with the training plan, or in this instance, THE FOUNDATION. It's your four-day plan built around basic bodybuilding exercises. There's no bells and whistles, it's strictly liftin'. And get this—you'll be surprised by how low the volume is. Why? Well, far too many beginners hit the gym too hard out of the gate, which can make it harder to grow bigger and stronger. When it comes to weight-lifting, THE FOUNDATION plan is about starting small and progressively adding onto it every couple weeks or so. See below for more details.

As for your diet: If you've been stuck at the same weight for weeks, or even months—immediately try eating 250 more calories per day in week one. In weeks two and three—500 calories. In weeks four and five—500-800 calories. Still stuck? Keep loading up the plate. If you're still looking for easier ways to get your protein macros up—check out these creative ways to sneak in more protein.



Where to get extra calories:
If you're not drinking a protein shake—start now. That's about 100-120 calories per scoop with 20-30 grams of protein. Then, you need nuts in your life. All different kinds. Peanuts, almonds, walnuts—they all are incredibly calorie-dense and easy to put down. Think about this: If you add two peanut butter sandwiches into your diet, you've just added 1,000 calories. Yes, 1,000 calories. A couple of rules—don't work out on an empty stomach, and don't forget to eat after a workout.

For questions about this beginners program or The Shred below—follow Mike on Instagram, Facebook, and Twitter

Start thinking long-term. Don't you want several programs you can follow throughout the year to keep things interesting—and get you the results you want? DOWNLOAD the expanded package of The 21-Day Shred—The Shred Series. The package now includes The original 21-Day Shred program, plus The 21-Day Bulk, The 21-Day Transition, and The 21-Day At-Home Shred.

THE FOUNDATION WORKOUT PLAN
- Monday, Tuesday, Thursday, and Friday are workout days. Wednesday, Saturday, and Sunday are off/recovery days.
- Complete this program for four weeks. After the forth week you may recycle the plan, however, add 1-2 sets per exercise and attempt to increase the weight used.

 

The Foundation Plan: Day 1 Legs and intervals

Exercise 1.

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
3 sets
10 reps
-- rest

Exercise 2.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
5 each leg and direction (forwards and backwards) reps
-- rest

Exercise 3.

Plie squat You'll need: Dumbbells How to
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 4.

Dumbbell Step-Up You'll need: Dumbbells How to
Dumbbell Step-Up thumbnail
3 sets
10 reps
-- rest

Exercise 5.

Burpee You'll need: No Equipment How to
Burpee thumbnail
1 sets
50 reps
-- rest

The Foundation Plan: Day 2 Shoulders and abs

Exercise 1.

One-Arm, Elbow-in Dumbbell Overhead Press You'll need: Dumbbells How to
One-Arm, Elbow-in Dumbbell Overhead Press thumbnail
3 sets
10 reps
-- rest

Exercise 2A.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
3 sets
12-15 reps
-- rest

Exercise 2B.

Dumbbell Squat Front Raise You'll need: Dumbbells How to
Man doing dumbbell front squat thumbnail
3 sets
12-15 reps
-- rest

Exercise 2C.

Rear-Delt Flye How to
Rear Delt Flye  thumbnail
3 sets
12-15 reps
-- rest

Exercise 3.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
3 sets
10 reps
-- rest

Exercise 4.

Face Pull You'll need: Cable Machine How to
Face Pull  thumbnail
3 sets
10 reps
-- rest

Exercise 5.

Kneeling Cable Crunch You'll need: Adjustable Cable Machine How to
Kneeling Cable Crunch thumbnail
3 sets
10 reps
-- rest

Exercise 6.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
3 sets
10 (each side) reps
-- rest

Exercise 7.

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
Failure reps
-- rest

The Foundation Plan: Day 3 Chest and triceps

Exercise 1.

Chest Press How to
Chest Press thumbnail
5 sets
10 (3-5 variations) reps
-- rest
Use dumbbells and alternate between two incline dumbbell presses and neutral grip presses.

Exercise 2.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
3 sets
10 reps
-- rest

Exercise 3.

Pushup How to
Pushup  thumbnail
1 sets
100-200 reps as quickly as possible reps
-- rest

Exercise 4.

Close-Grip Bench Press You'll need: Bench How to
Close-grip Bench Press thumbnail
3 sets
10 reps
-- rest

Exercise 5.

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
3 sets
10 reps
-- rest

Exercise 6.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
3 sets
10 reps
-- rest

The Foundation Plan: Day 4 Back and biceps

Exercise 1.

Trap-Bar Deadlift You'll need: Trap Bar How to
Trap-Bar Deadlift thumbnail
5 sets
10 reps
-- rest

Exercise 2.

One-Arm, Elbow-In Dumbbell Row You'll need: Dumbbells How to
One-Arm, Elbow-In Dumbbell Row thumbnail
3 sets
10 reps
-- rest

Exercise 3.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
3 sets
As many as possible reps
-- rest

Exercise 4.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
3 sets
10 reps
-- rest

Exercise 5.

Lying cable curl You'll need: Adjustable Cable Machine How to
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 6.

Concentration curl You'll need: Dumbbells How to
Bent Over Concentration Curl  thumbnail
3 sets
10 reps
-- rest
Comments