PT Volkan Dincer

Fitness Program for Beginners (4 Weeks)

Have you just started bodybuilding and don't know exactly what to do? There it is fitness program for beginners in bodybuilding! We can actually call this program a starter plan for rapid muscle growth! The first month is extremely important if you want to have a tight body and highlight your muscles. Thanks to the 4-week program we have prepared for fitness beginners, you will adapt to different exercises, high volume and intensity. Thus, you will be able to switch to your 2nd month program very easily. After four weeks, you will gain a significant amount of muscle mass and you will look much better in front of the mirror. So let's get started!

Fitness Training Program for Beginners

When was the last time you went to the gym regularly? Has it been gone for six months or more than a year? Or have you never even taken a weight in your hand? Do not worry! You will make a faster and more effective start than you think, thanks to the fitness training program that we will share shortly, and the advice for newcomers to fitness. If you are ready to take the first step to have a muscular and lean body in a short time, let's get started!

too much weight or too many reps

4-Week Fitness Program (Beginner)

MustFitness MovesAgainSet
1Chest Press10 
2Lat Pull Down10 
3Shoulder Press10 
4Cable Push Down (Rear Arm)10 
5Cable Curl (Forearm)10 
6Leg Extension (Front Leg)10 
7Leg Curl10 
8Crunch (Belly)10 
Fitness Beginner Program
Lat Pull Down Movement
MustFitness MovesAgainSet
1Upper Chest Press10 
2Dumbell Row (Back)10 
3Front Raise (Shoulder)10 
4Kick Back10 
5Hammer Curl (Forearm)10 
6Leg Press (Front Leg)10 
7Calf (Rear Leg)10 
8Leg Raise (Belly)10 
Fitness Beginner Program
Dumbell Shoulder Press Movement
  • CUMA
MustFitness MovesAgainSet
1Dumbell Fly (Chest)10 
2Pull Up (Back)10 
3Lateral Raise (Shoulder)10 
4Triceps Push Down10 
5Barbell Curl (Forearm)10 
6Leg Extension (Front Leg)10 
7Leg Curl10 
8Bench Crunch10 
Fitness Beginner Program
photo of author
Volkan Dinçer, a graduate of Marmara University BESYO, was born in 1992. Volkan, who started sports at a young age, worked as a PT in various fitness centers after graduation and currently continues to work as a personal fitness trainer in a gym.

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