A 4-Month Weights Workout Plan

By
Lillian Khanna
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By Lillian Khanna

If I found this article when I first started my journey, it would have saved me months worth of fitness plateaus. My goal is to make fitness accessible and understandable. You shouldn’t be crafting your workout plans based on reels you see on the internet, they should be a long term plan based on how many days you plan on going and what your goals are.

Below, I’ve built out a 4 month weight lifting program for a 3 day a week commitment for beginners. This plan is designed to help you build strength, grow muscle, and lose body fat. Over the next 16 weeks, you’ll train three times a week using squat racks, barbells, dumbbells, and cable machines – all the materials you’d find in a basic gym!

Month 1: Foundation Building

Focus on learning proper form and building a solid foundation with lighter weights.

Days per Week

  • Day 1: Upper Body
  • Day 2: Lower Body
  • Day 3: Full Body

Workouts

Day 1 – Upper Body

  • Warm-up: 5-10 minutes on a cardio machine
  • Bench Press (Barbell): 3 sets of 8 reps
  • Bent-Over Row (Dumbbell): 3 sets of 10 reps
  • Shoulder Press (Dumbbell): 3 sets of 10 reps
  • Bicep Curls (Cable Machine): 3 sets of 12 reps
  • Tricep Pushdowns (Cable Machine): 3 sets of 12 reps

Day 2 – Lower Body

  • Warm-up: 5-10 minutes of dynamic stretches
  • Squats (Barbell): 3 sets of 10 reps
  • Deadlifts (Barbell): 3 sets of 8 reps
  • Lunges (Dumbbell): 3 sets of 12 reps per leg
  • Leg Curls (Cable Machine): 3 sets of 10 reps
  • Calf Raises (Bodyweight or Dumbbell): 3 sets of 15 reps

Day 3 – Full Body

  • Warm-up: 5-10 minutes on a rowing machine
  • Deadlifts (Barbell): 3 sets of 8 reps
  • Incline Bench Press (Dumbbell): 3 sets of 10 reps
  • Pull-Ups/Assisted Pull-Ups (Bodyweight or Machine): 3 sets of 8 reps
  • Plank (Bodyweight): 3 sets of 30 seconds
  • Russian Twists (Bodyweight or Dumbbell): 3 sets of 15 reps per side

Month 2: Strength and Endurance

Increase the weight slightly and focus on building endurance.

Same Structure as Month 1

  • Increase weights by 5-10% if form feels solid.
  • Add one more set to each exercise.
  • Rest 60-90 seconds between sets.

Month 3: Hypertrophy Focus

Increase volume to stimulate muscle growth.

Days per Week

  • Day 1: Push Exercises
  • Day 2: Pull Exercises
  • Day 3: Leg Focus

Workouts

Day 1 – Push Exercises

  • Bench Press (Barbell): 4 sets of 8 reps
  • Overhead Press (Barbell): 4 sets of 10 reps
  • Incline Dumbbell Flyes: 3 sets of 12 reps
  • Tricep Dips (Bodyweight or Assisted): 3 sets of 10 reps
  • Lateral Raises (Dumbbell): 3 sets of 12 reps

Day 2 – Pull Exercises

  • Bent-Over Row (Barbell): 4 sets of 8 reps
  • Lat Pulldowns (Cable Machine): 3 sets of 10 reps
  • Seated Rows (Cable Machine): 3 sets of 12 reps
  • Hammer Curls (Dumbbell): 3 sets of 12 reps
  • Face Pulls (Cable Machine): 3 sets of 15 reps

Day 3 – Leg Focus

  • Squats (Barbell): 4 sets of 10 reps
  • Romanian Deadlifts (Barbell): 3 sets of 10 reps
  • Leg Press (Machine): 3 sets of 12 reps
  • Walking Lunges (Dumbbell): 3 sets of 12 reps per leg
  • Glute Bridges (Bodyweight or Barbell): 4 sets of 10 reps

Month 4: Consolidation and Conditioning

Focus on conditioning and refining form with higher-intensity workouts.

Days per Week

  • Day 1: Circuit Training
  • Day 2: Full Body Strength
  • Day 3: Cardio and Core

Workouts

Day 1 – Circuit Training

  • Perform each exercise for 45 seconds, rest 15 seconds, then move to the next.
  • Push-Ups (Bodyweight)
  • Goblet Squats (Dumbbell)
  • Bent-Over Row (Barbell)
  • Shoulder Press (Dumbbell)
  • Plank (Bodyweight)

Day 2 – Full Body Strength

  • Deadlifts (Barbell): 4 sets of 6 reps
  • Pull-Ups/Assisted Pull-Ups (Bodyweight or Machine): 3 sets of 8 reps
  • Bench Press (Barbell): 3 sets of 8 reps
  • Step-Ups (Dumbbell): 3 sets of 12 reps per leg
  • Russian Twists (Bodyweight or Dumbbell): 3 sets of 20 reps

Day 3 – Cardio and Core

  • 20-30 minutes of moderate-intensity cardio (such as cycling or jogging)
  • Hanging Leg Raises (Bodyweight): 3 sets of 10 reps
  • Plank Bridges (Bodyweight): 3 sets of 45 seconds
  • Bicycle Crunches (Bodyweight): 3 sets of 20 reps

Stick to the plan, focus on form, and enjoy the process. Remember, consistency is key! Listen to your body and adjust weights as needed.