As a personal trainer, my job involves helping clients reach their fitness goals, whether that’s building strength and muscle, improving cardiovascular conditioning, increasing mobility and flexibility, or losing fat. Or even a combination of those goals.
To do this, workout programs can’t be random; they must follow certain principles to achieve sustainable results. This involves sticking to a balanced diet high in protein, managing daily activity levels, being consistent with exercise and something called progressive overload, which consists of adapting a workout program to build lasting results.
I don’t often share my workout programs because they are tailored specifically to clients, but I am sharing one of my tried-and-tested beginner-friendly resistance programs you can follow to help hone full-body muscle and build strength in the gym. Even if you're a seasoned gym-goer, this will suit you.
It focuses on all the key major muscle groups and should help you see results within just a few months if you follow it consistently.
4-week full-body program
This is a four-week program suitable for beginners, although you will need to tailor your weight training to your current ability. It is designed for progressive strength and hypertrophy gains, helping you build confidence as well as your fitness. To make it more accessible, I have designed it to include free weights and cables only (no gym machines).
The program consists of two full-body sessions; alternate between them two to three days per week and progress using the options below. You’ll benefit from clean compound movements, manageable volume and clear progression. Rest for 90 seconds between the first two “big lifts” and 30-60 seconds between the remaining accessory exercises.
Exercise |
Sets and reps |
%1RM |
Notes |
Barbell back squat |
3x8 |
60-65% |
Use squat rack |
Dumbbell or barbell bench press |
3x8-10 |
60-65% |
Chest and triceps |
One-arm dumbbell row |
3x10 per side |
65% |
Horizontal pull |
Dumbbell Romanian deadlift |
3x10 |
60-65% |
Posterior chain |
Cable face pull |
3x12-15 |
55-60% |
Upper back and postural |
Incline dumbbell curl |
3x10-12 |
60-65% |
Biceps |
Exercise |
Sets and reps |
%1RM |
Notes |
Barbell deadlift |
3x6 |
65-70% |
Primary strength lift |
Standing dumbbell or barbell overhead press |
3x8 |
65% |
Shoulders |
Lat cable pulldown |
3x10 |
65% |
Vertical pull |
Dumbbell goblet squat |
3x10 |
60-65% |
Quad emphasis |
Dumbbell hammer curl |
3x10-12 |
60-65% |
Biceps and brachialis |
Cable straight-arm pulldown |
3x12-15 |
55-60% |
Isolation for lats |
How to progress your 4-week plan
- Week 1: Lower end of the rep ranges and leave a few reps in reserve. Focus on your form and movement patterns.
- Week 2: Progress your volume. Add 1-2 reps per set during your main lifts (like your squat or bench press). Keep the weight the same.
- Week 3: Increase weight by 2.5-5%. Leave 1-2 reps in reserve.
- Week 4: Keep your weight the same, but add a set to the first two main lifts of each session.
To progress your workout further, you could split the routines into upper and lower body or introduce a slower tempo during movements, which increases your time under tension (how long muscles stay under contraction). Focus on adding load or reps over time.
I recommend re-testing your one-rep max (1RM, more on that in a moment) every month or two so you adapt the weights as you get fitter and stronger. If you lift the same weight for your squat in month one as month three, you’re not progressing. Weight additions should be incremental, though, so roughly 2.5-5% each time.
The first two exercises of each routine are your main lifts. Use barbells for the first exercise and barbells or dumbbells for the second. The others are your accessory exercises, and your free weights are listed.
How to choose your starting weights
To work out your rep ranges, exercise at a percentage of your one-rep max as listed above in your programs. This means a percentage of the maximum weight you can lift for one rep per exercise. For example, if I could bench press 100kg, 60% would be 60kg, which I would lift for 3 sets of 8-10 reps.
If you don’t know your 1RM and don’t want to test it, lift a weight that makes the last few reps feel punishing; think about having 2-3 reps in reserve at most. You should be able to lift the weight for all reps without losing form. If your form breaks, reduce the load. If it’s too easy (you can achieve at least five or more reps), then add load.
Your session lasts roughly 60 minutes. You can superset exercises to save time or just the last two accessory exercises if you prefer; this involves performing the exercises back-to-back, then taking a rest, which reduces overall resting time and, therefore, gym time.
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