Program
6-Week Fundamentals
Build confidence and learn the basics with this beginner-friendly 4-day fitness fundamentals program.
This 6-week plan is designed for people who are new to strength training and want a simple, structured way to get started. Each workout focuses on basic movement patterns, good technique, and steady progress without making training feel overwhelming.
In the first few weeks, you can expect to feel more confident in the gym, improve your exercise control, and start building strength across your whole body.
The 4-Day Training Plan:
Day 1: Basic Upper Body
Day 2: Lower Body Lifts
Day 3: Core Essentials
Day 4: Compound Movements
Day 1: Basic Upper Body
Day 2: Lower Body Lifts
Day 3: Core Essentials
Day 4: Compound Movements
Upper Body
Incline Bench Press
3 sets - 12 reps
Dumbbell One Arm Bent-over Row
6 sets - 12 reps
Seated Shoulder Press
3 sets - 10 reps
Straight Back Seated Row
3 sets - 10 reps
Dumbbell Incline Alternate Hammer Curl
3 sets - 8 reps
Lying Single Extension
3 sets - 8 reps
Lower Body
Rear Lunge
3 sets - 12 reps
Single Leg Split Squat
6 sets - 12 reps
Lever Seated Leg Press
3 sets - 10 reps
Lever Leg Extension
3 sets - 15 reps
Lever Lying Leg Curl
3 sets - 15 reps
Core Essentials
Hyperextension
3 sets - 15 reps
Reverse Crunch
3 sets - 20 reps
Cable Twist
4 sets - 15 reps
Front Plank with Twist
2 sets - 15 reps
Front Plank
3 sets
Compound
Deadlift
3 sets - 5 reps
Bench Press
3 sets - 8 reps
Full Squat
3 sets - 8 reps
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Barbell Standing Military Press
3 sets - 12 reps
Bent Over Row
3 sets - 12 reps
Workouts in program
Upper Body
6 Exercises
Lower Body
5 Exercises
Core Essentials
5 Exercises
Compound
5 Exercises