A Free 4 Week Beginner Fitness Program, Training 3 Days A Week With Intermittent Fasting.

Note: Before starting any fitness program, consult a healthcare professional, especially if you have any pre-existing health conditions.

This is an easy to follow, 4 week programme to kickstart your workout routine in the gym. If you are looking to cut fat, this is an easy and efficient way! Ensure to drink plenty of water, and restrict your calorie intake to see the best results.

Week 1-2: Getting Started

Day 1: Monday (Upper Body Workout)

  • Exercise 1: Bench Press (Chest): Strengthens chest, shoulders, and triceps.
  • Exercise 2: Lat Pulldowns (Back): Targets upper back and biceps.
  • Exercise 3: Overhead Shoulder Press (Shoulders): Builds shoulder strength and stability.
  • Exercise 4: Triceps Dips (Triceps): Focuses on triceps muscles.

Day 2: Wednesday (Lower Body Workout)

  • Exercise 1: Squats (Quadriceps, Glutes): Strengthens lower body and core muscles.
  • Exercise 2: Lunges (Quadriceps, Hamstrings, Glutes): Enhances lower body strength and stability.
  • Exercise 3: Leg Press (Quadriceps, Hamstrings, Glutes): Targets lower body muscles.
  • Exercise 4: Calf Raises (Calves): Works on calf muscles.

Day 3: Friday (Full Body Workout)

  • Exercise 1: Deadlift (Back, Legs): Engages various muscle groups for overall strength.
  • Exercise 2: Bent-Over Rows (Back, Biceps): Focuses on back and biceps.
  • Exercise 3: Push-Ups (Chest, Shoulders, Triceps): Strengthens upper body muscles.
  • Exercise 4: Plank (Core): Works on core strength and stability.

Week 3-4: Progressing Forward

Day 1: Monday (Upper Body Workout)

  • Increase weight or repetitions for each exercise to challenge yourself.

Day 2: Wednesday (Lower Body Workout)

  • Increase weight or repetitions for each exercise to challenge yourself.

Day 3: Friday (Full Body Workout)

  • Increase weight or repetitions for each exercise to challenge yourself.

Intermittent Fasting Guidelines:

  • 16-hour fasting window: Consume all meals within an 8-hour window (e.g., 12 pm – 8 pm).
  • 18-hour fasting window: Consume all meals within a 6-hour window (e.g., 1 pm – 7 pm).

Benefits of Intermittent Fasting:

  • Weight Loss: Promotes fat burning and helps control calorie intake.
  • Insulin Sensitivity: Improves how your body uses insulin, aiding in blood sugar control.
  • Cellular Repair: Allows cells to repair and remove old, dysfunctional proteins.
  • Brain Health: Enhances brain function and reduces the risk of neurodegenerative diseases.

Benefits of Each Exercise:

  • Bench Press: Builds upper body strength and muscle mass in the chest, shoulders, and triceps.
  • Squats: Targets lower body muscles, enhances strength, and promotes better posture.
  • Deadlifts: Engages various muscle groups, improving overall strength and posture.
  • Plank: Strengthens the core muscles, improving stability and posture.

By integrating intermittent fasting with a structured gym workout plan, beginners can benefit from both effective workouts and fasting principles for improved fitness and overall health. Always prioritise safety, proper form, and gradual progression throughout the program.

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