4 week training program

March 2020: 4 Day Workout Split Just 4 You!

Your favorite IG fitspo might post a different swipe video workout every day, but are you going to progress by following these sessions?

If you are brand new to the gym and a swipe workout video got you to start lifting weights, I first want to make the disclaimer: that ALONE is progress. Anyone brand new to lifting is going to benefit from throwing some weight around with decent form and load.

The issue comes when these fitspos perpetuate myths that you can target specific areas like the inner thigh, “upper booty,” “under booty,” lower vs upper abs, back fat, love handles, etc.

YOU CAN’T SPOT REDUCE.

You can build up muscle groups and lose body fat, but specific exercises will never be able to “target fat” in the area that you “feel the burn.”

Here’s the truth:

The best workout program for fat loss is one that you can do consistently.
The best diet protocol for fat loss is one that you can sustain without constantly cheating on it.
Spot reduction is the result of consistent effort over a long period of time and your body slowly letting go of fat stores from all over, in an order that is genetically predetermined.

& as a coach who is constantly learning and improving her methods, the best training protocol for MOST new/intermediate lifters is going to look something like the split I’ve written for you below.

It’s going to start and end with mobility and core work, incorporate some stability, and focus on total body function rather than “shaping” and “toning.”

You’re GOING to look more toned and build that lean, sexy muscle you want by sticking to ANY resistance training protocol. Period.

So instead of doing 500 lateral raises with 5lb dumbbells because @beckyfit said it was #lit, I wrote for you a plan that is going to help prevent injuries, build up your foundation, and establish strong, solid movement patterns so that with any training program you follow after this, you will be able to move and bend the way you need to without pain or bad form.

Note: All exercises will be linked. Click the exercise name to go to a YouTube Video tutorial of each exercise.

Workout 1

Day 1 of 7

Lower Body

WARM UP:

5 minutes of light incline walking or biking
Bird Dogs: 2 sets of 12 per side
Monster Walks: 2 sets of 20 steps per leg with a loop band around your ankles.

THE WORKOUT:

Barbell Back Squat*: 4 sets of 6 reps, 2-3 minutes rest between sets
Barbell Romanian Deadlift: 4 sets of 8 reps, 60-90 seconds between sets
Plate Loaded Leg Press: 4 sets of 10 reps, 60-90 seconds between sets
Single Leg KB Romanian Deadlift**: 3 sets of 8 reps per leg, 60 seconds between sets
Side Lying Clams: 3 sets of 12 reps per side, 45 seconds between sets

*if you are not comfortable working with a barbell yet, use a DB and do DB Goblet Squats. These are a great movement to teach staying upright while squatting to depth.

**if you are struggling to balance using a weight, do these bodyweight first.

Workout 2

Day 2 of 7

Upper Body Push

WARM UP:

5 minutes of light incline walking or biking
Internal and External Rotations: 2 sets of 20 each
Resistance Band Pass Throughs: 2 sets of 20 each way

THE WORKOUT:

Flat DB Bench Press: 4 sets of 8 reps, 60-90 seconds between sets
Seated DB Shoulder Press: 4 sets of 10 reps, 60-90 seconds between sets
Push Ups/Knee Push Ups*: 3 sets to 2 reps shy of failure, 60-90 seconds between sets
Bench Tricep Dips: 3 sets to 2 reps shy of failure, 60-90 seconds between sets
Deadbugs: 4 sets of 8 reps per side

*if you cannot do a knee push up, do knee push ups off a bench or platform or regular push ups with your hands elevated on a staircase or at an angle off a wall.

Rest Day or Active Rest Day

Day 3 of 7

Allow your body to recover!

This will need to be another newsletter or post for another day, but you NEED to be taking rest days. Going 7 days per week to the gym is setting yourself up not only for burnout, but for injuries and decrements in performance.

Take 1-3 full days per week to stretch, stay out of the gym, and let your muscles recover from the training you’re putting them through… ESPECIALLY if you’re new to this.

Workout 3

Day 4 of 7

Lower Body

WARM UP:

5 minutes of light incline walking or biking
Bird Dogs: 2 sets of 12 per side
Monster Walks: 2 sets of 20 steps per leg with a loop band around your ankles.

THE WORKOUT:

Conventional Deadlift*: 4 sets of 6 reps, 2-3 minutes between sets
Barbell Hip Thrust: 4 sets of 8 reps, 90-120 seconds between sets
DB Box Step Up**: 4 sets of 8 reps per leg, 60 seconds between sets
Single Leg Box Squat**: 3 sets of 12 per leg, 60 seconds between sets
Plank: 4 sets of 0:30-1 minute (depending on initial strength), 60-90 seconds between sets

*if you are not comfortable performing these with a barbell, you can use a kettlebell to perform a lighter version of these.
**perform these bodyweight unless you can do them easily without load. The lowering portion should be controlled, not dropping down onto the bench/ground.

Workout 4

Day 5 of 7

Upper Body Pull

WARM UP:

5 minutes of light incline walking or biking
Internal and External Rotations: 2 sets of 20 each
Resistance Band Pass Throughs: 2 sets of 20 each way

THE WORKOUT:

Single Arm DB Row: 4 sets of 8 reps per arm, 60-90 seconds between sets
Wide Grip Lat Pulldown: 4 sets of 10 reps, 60 seconds between sets
Seated Cable Row: 4 sets of 12 reps, 60 seconds between sets
DB Bicep Curl: 4 sets of 10 reps, 60 seconds between sets
Paloff Press: 3 sets of 12 reps per side, 60 seconds between sets
Side Planks: 3 sets of 0:15-30 seconds per side (depending on initial strength), 60 seconds between sets

Day 6 and 7 of 7

Rest Days.


Enjoy your time off! Be productive in other areas of life. You are doing enough in the gym to progress.
Want more?
I have a Beginner’s 4-Week Workout plan that is very similar to this free split in my webstore. If you enjoy this week of training and want something to follow with more detailed instructions for making progress, consider buying this training program for only $9.99!
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