In the fitness world, Three-month exercise programs are trending in the fitness industry. You’ve seen multiple examples in our magazines over time. Are they efficient? Absolutely. You can become a veteran in just four weeks, however, if you start the first month of training under your belt, you’ll push past the point where some give up, and from there, you’re not just workout; you’re building a lifestyle of long-term muscle growth.
We call it, the speedy beginning instruction manual for bodybuilding. This plan is designed to make your first month of training challenging, but not so intense that it could cause injury or burnout. That’s right, you’ll be substantially better with your shirts off a month from now than you are today. (How’s this for results?)
This program is for beginners and those returning to the gym after a break. Whether it’s been six months, a year, or even five years, this four-week plan will get you back on track. For more personalized guidance, working with a fitness trainer in Saskatoon can help keep you on track with proper form and accountability.
A Brief Overview of a Beginner’s Exercise
- Week 1: Full-body split
- Week 2: Two-day split: Upper body/Lower body
- Week 3: Three-day split: Push/Pull/Legs
- Week 4: Four-day split: Full-body
Week 1: Whole in One
The most appropriate approach is to begin by doing exercises that are a full-body workout split. In other words, you’ll train each major body part during every workout (instead of being a slave to “splitting up” your training). This means that you can work out 3 days a week (Monday, Wednesday, and Friday). A fantastic way to get fit.
The first week includes a set of simple movements that, although experienced lifters also use them, we believe are appropriate for beginners. It is important to note that we aren’t starting your journey with just machine exercises. A handful of free-weight moves are available immediately. Mastering these types of exercises is essential for long-term gains in strength and muscle size, so we encourage you to start today.
In Week 1, you’ll perform 3 sets of each exercise in your workout. Over the week, this will add up to nine sets per body part. However, for abdominal crunches and other ab exercises, stick to 8–12 reps per set. This rep plan is the best way to gain muscle size (the science-based term for this refers to hypertrophy) and is used extensively by bodybuilders of all levels.
In the following exercises, you’ll start with 8 reps in the first set, increase to 10 in the second, and finish with 12 reps in the third. This is referred to as the ‘Reverse Pyramid (RPT)’ in the bodybuilding community. Reverse Pyramid Training (RPT) starts with heavy weights and low reps. With each following set, the weight decreases while the number of reps increases. For example, if the first set of pull-downs is done with 140 pounds for eight repetitions, you can try using 130/120 pounds with the second set and 100/120 pounds with the last set.
Week 2: Split Decision
During Week 1, you’ll focus on a different muscle group each day, following a 2-day workout split. You’ll train four days this week: upper body on Monday and Thursday, and lower body on Tuesday and Friday. Each muscle group will be targeted twice. Wednesday, Saturday, and Sunday are reserved for recovery.
Some of the exercises from Week 1 may carry over to Week 2. For example, two Chest exercises: the first is a compound movement (dumbbell bench press) which targets multiple joints (both the shoulder and elbow) to engage the maximum number of muscles. If you have a busy schedule, one-on-one gym training online offers the flexibility to train from anywhere.
The same reverse pyramid of reps, but in Week 2, you’ll increase the reps (15) for the 3rd set for each workout. The 15 reps you’re doing may be out of the optimal range for muscle building; however, these sets can help you improve your endurance and provide an excellent foundation for building strength and size in the future.
Week 3: Three on Three
In week 3 of our program, we’ll increase it up to a three-day workout so that we can focus on “pushing” every body part (chest, shoulder, triceps, biceps). On Day 1: work your “pulling” body parts (back and the biceps) as well as abs during Day 2 and then work on your lower body (quads glutes, glutes, calves, hamstrings) on Day 3. Similar to Week 2, you’ll train every body part twice per week, meaning you’ll hit the gym 6 days during this week.
Your total training volume has increased significantly this week. For those who prefer working out at home without sacrificing results, a personal fitness trainer at home can deliver tailored workouts to your doorstep.
Week 4: Turning Up the Volume
Welcome to the fourth and final phase of your program. You’ll train four days a week using a four-day split. Each major muscle group gets its time to shine. However, we’ll focus more on abs and calves by training them twice this week. You’ll be pairing chest with triceps and quads with hamstrings, classic combinations that work well for both beginners and seasoned bodybuilders. Shoulders get their dedicated day, and you’ll alternate abs and calves throughout the week. These smaller muscles respond best to frequent, consistent training, and you’ll feel the difference. By now, you’ve built a solid foundation. This final phase is about leveling up, pushing harder, and getting even closer to your fitness goals. Let’s finish strong.
We won’t be introducing any new exercises in Week 4, which means you can focus on intensity during your workout instead of acquiring new movements.
This can be as high as five sets per move for the larger body parts and up to 10 sets of calves raised on Thursday. Successful completion of this program over four weeks is now the time to advance to the next step.
Final Thoughts
Completing this four-week beginner exercise program is more than just hitting a milestone, it’s the beginning of a new mindset. You’ve built a solid foundation, learned the essential movements, and developed the kind of consistency that many beginners struggle to achieve. That’s something to be proud of.
Stay focused, stay consistent, and keep moving forward. This is just the start of your journey, and the best is yet to come.