4-Week Workout Plan: Quick Summary
This 4-week gym workout plan can help you build lean muscle and burn body fat.
It focuses on structured resistance training and essential nutrition strategies.
Weekly schedule includes:
• 5 training days
• 2 rest days
This program puts an emphasis on progressive overload for long-term, sustainable results.
Also covers key habits for success:
• Staying hydrated
• Getting enough protein
• Using the right supplements to support performance and recovery
Suitable for:
• Beginners starting their fitness journey
• Those looking to get back on track or re-focus in the gym
For personalized support, the 1st Phorm App offers:
• Tailored workout programs
• One-on-one coaching
• Tools to help you stay consistent and reach your goals
There is a key factor in getting bigger and leaner that many have heard, but do not realize the importance of...
It's your nutrition!
The reason why I bring this up before talking about a 4-week workout program is that I want you to know the truth.
The truth is ... without supporting your body with the nutrition it needs, you will not get the results you want from ANY workout program.
You can save yourself a big headache by getting a plan together and putting just as much effort into it as you do for your daily workout!
One caveat is that gaining muscle and losing body fat at the same time, also referred to as “body recomposition”, is a difficult process that takes time and patience.
It's not impossible, but focusing on one or the other is sometimes your best bet.
The good news is ... resistance training has a positive effect on losing body fat, just as it does on gaining lean muscle.
Now, on top of a solid nutrition plan, you will want a great training program designed to help you build muscle, burn fat, and increase strength.
I understand that workouts and fitness look different for everyone, and there truly is not a "one size fits all" approach...
However, if you follow this 4-week workout plan and truly put in the work (both in and out of the gym), you can start to earn the real results you're looking for!
In This Article:
• How This 4-Week Transformation Plan Works
• Diet Tips
• Warm-Up
• The Workout Plan
• One Final Tip
How This 4-Week Transformation Plan Works
Now, are you going to look like Mr. Olympia after this 4-week transformation program? Probably not…
But you can set yourself up to earn real results and even gain some lean muscle in that time ... especially if you follow the plan and simply focus on progressing each week.
See, you do not need some crazy workout or complex exercise to get bigger or leaner. The basic movements, when done correctly and with proper form, can allow you to earn results.
A term that you will hear me talk about is Progressive Overload. Basically, it means to do the same movement each week, while increasing the workload in small increments whenever possible...
Whether that simply means adding more reps, going from 8 reps to 10 reps in your sets...
Or increasing weight, curling 17.5 lbs. instead of the 15 lbs. from last week.
By following a plan that has similar movements, and working on progressing in those movements ... you can gain strength as well as lean muscle.
Diet Tips
As I mentioned above, what you eat will play a massive role in the results you earn. So, before I get into the workout, I want to briefly cover 3 very helpful parts of a solid nutrition plan.
That actually brings up a good point.
I would encourage you to follow a nutrition plan designed for your goals & lifestyle ... just as you are going to have one for your workout.
1. Drink 100-120 oz of Water Daily
Your body is made up of mostly water, and so are your muscles. Because of that ... being hydrated not only helps you feel better, have more energy, and improve metabolism ... but it can help muscular function as well.
2. Consume Enough Protein
Getting adequate amounts of protein to survive will only get you so far. Instead, it's a good rule-of-thumb to consume around 0.8-1.2 grams of protein per pound of bodyweight every day.
Now, if you are not familiar with how to do that, you can download the 1st Phorm App and work with a personal advisor who is a NASM Certified Nutrition Coach.
3. Use Proper Supplements To Support Your Goals
Supplements are not 100% necessary to earn real results, but they can play a big role, especially in the post-workout setting.
A high-quality post-workout supplement can allow you to maximize your recovery AFTER your workout ... helping you capitalize on all of the hard work you're putting in during your workouts.
Here is a blog that has more information on how a post-workout drink can help you earn better results after your workouts.
Warm-Up
I know I said I would get into the 4-week workout plan...
But the warm-up is part of the workout.
Priming your muscles, joints, and nervous system can help tremendously when it comes to performing at your best ... and reducing the chance of injury.
But what does a good warm-up look like?
A good general recommendation for a warm-up is to include some mobility, dynamic stretching, and a few minutes of something that elevates your heart rate slightly.
For Example:
• 3-5 minutes of mobility stretches that will target the areas being worked.
• 3-5 minutes of dynamic stretching
• 3-5 minutes of steady cardio (walking, elliptical, rower, bike)
The Workout Plan
Each workout targets a specific muscle group, like chest, back, legs, and arms. That way, you’ll build a well-balanced physique while improving strength and endurance.
Day 1: Chest and Triceps
| Exercise | Sets | Reps |
| Barbell Bench Press | 3 | 10-12 |
| Incline Dumbbell Press | 3 | 10-12 |
| Cable Fly | 3 | 10-12 |
| Close-Grip Bench Press | 3 | 8-10 |
| Tricep Cable Pushdown | 3 | 10-12 |
| EZ-Bar Skull Crushers | 3 | 10-12 |
| Single-Arm Dumbbell Tricep Kickback | 3 | 10-12 |
Day 2: Back and Biceps
| Exercise | Sets | Reps |
| Wide-Grip Pull-Ups | 3 | 6-12 |
| Barbell Rows | 3 | 10-12 |
| Lat Pulldown | 3 | 10-12 |
| Close-Grip Seated Cable Row | 3 | 10-12 |
| Single-Arm Dumbbell Curls | 3 | 10-12 |
| EZ-Bar Preacher Curl | 3 | 10-12 |
| Cable Hammer Curls | 3 | 10-12 |
Day 3: Legs and Core
| Exercise | Sets | Reps |
| Leg Extensions (Warm-Up) | 3 | 12-15 |
| Barbell Squats | 3 | 10-12 |
| Leg Press | 3 | 10-12 |
| Bulgarian Split Squats | 3 | 10-12 |
| Hamstring Curl | 3 | 10-12 |
| Calf Raises | 4 | 12-15 |
Day 4: Shoulders
| Exercise | Sets | Reps |
| Dumbbell Shoulder Press | 3 | 10-12 |
| Lateral Dumbbell Raise | 3 | 10-12 |
| Front Cable Raise | 3 | 10-12 |
| EZ-Bar Upright Row | 3 | 10-12 |
| Barbell Shrugs | 4 | 10-12 |
Day 5: Arms
| Exercise | Sets | Reps |
| V-Bar Tricep Pushdown | 3 | 10-12 |
| Barbell Curl | 3 | 10-12 |
| Superset A: Overhead Tricep Extension | 3 | 10-12 |
| Superset A: Hammer Curl | 3 | 10-12 |
| Superset B: Bench Dips | 3 | 10-12 |
| Superset B: Standing EZ Bar Curl | 3 | 10-12 |
| Underhand Tricep Pushdown | 3 | 10-12 |
| Single-Arm Preacher Curl | 3 | 10-12 |
Day 6: Rest
Active Rest Day - This is a great day to go for an extended walk and get some additional movement, along with stretching and mobility.
Day 7: Rest
Use one of your days to relax, rest up, and recover ... along with getting ready for the next week with things like meal prepping! Then, all you have to do is follow this program for 4 weeks before switching it up!
One Final Tip
These "Days" can be completed in whichever order works best for you ... but just make sure you complete each workout once per week.
...and for the rest days, you can plug them in between workout days, or have them on the weekend. Again, you'll need to find the schedule that works the best for you.
As stated above, you will follow this program for at least 4 weeks...
Note: As you progress each week and get stronger ... you can add reps or weight to the lift (without compromising proper form) to continue pushing your limits.
Then, after the first 4 weeks, you can decide whether to do this 4-week program again or download the 1st Phorm App.
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
• A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, cross-training, and so much more!
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
• Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most!
Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
If you have any additional questions or need any help in the meantime, don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
