A 4-Week Beginner's Program to Get Back in Shape and Build Muscle

Before you start your workout, do at thorough warmup, mixing cardio (here are some bodyweight moves that will get your heart rate up) and dynamic stretches.

Monday

• Glute bridges: two sets of 10
• Reverse lunges: three sets of 10 reps, each leg
• Dumbbell squats: three sets of 12 reps
• Step ups: three sets of 10 reps, each leg

Tuesday
Today you'll be doing a 20-minute run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.

Wednesday
Today is your first rest day. Feel free to stretch or foam roll, and get ready for tomorrow.

Thursday

• Three sets of biceps curls: 12-rep superset with a plank: 15 seconds
• Bent-over row: three sets of 12 reps
• Dumbbell bench press: three sets of 10 reps, each arm
• Reverse fly: three sets of 12 reps

Friday

• 15-minute recovery run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.

Saturday and Sunday

• Be sure to remain active even though these two days are primarily for rest. Go on a bike ride, take your dog for a walk — just be sure to move.

Congratulations, you've already made it to week two. You'll notice that the volume (the amount of exercises, sets, and reps) has slightly increased this week. Are you ready?

Monday

• Glute bridges: three sets of 10 reps
• Reverse lunges: three sets of 12 reps, each leg
• Dumbbell squats: four sets of 12 reps
• Step ups: three sets of 10 reps, each leg

Tuesday
Today you'll be doing a 20-minute run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.

Wednesday
Today is a rest day. Feel free to stretch or foam roll, and get ready for tomorrow.

Thursday

• Three sets of biceps curls: 12-rep superset with a plank: 15 seconds
• Bent-over row: three sets of 12 reps
• Dumbbell bench press: three sets of 12 reps (instead of alternating your arms, move both of them simultaneously)
• Reverse fly: three sets of 12 reps
• Push-ups: three sets of 10 reps

Friday

• Plank: three sets of 15 seconds
• High knees: 30-rep superset with walking lunges: 10 reps each leg
• Dumbbell squat press: 15 reps
• Squat thrust: 10 reps

Saturday and Sunday
These two days are rest days, but that doesn't mean that you have to be sedentary. Take a yoga class, foam roll, walk around town, or go on a bike ride.

Can you believe it's already week three? The volume has slightly increased, and there a few new exercises like the deadlift. You also have one less rest day this week. Time to get to work!

Monday

• Glute bridges: three sets of 10 reps
• Dumbbell walking lunges: three sets of 10 reps, each leg
• Dumbbell squats: four sets of 12 reps
• Step ups: four sets of 10 reps, each leg
• Dumbbell deadlifts: three sets of 10 reps

Tuesday
Today you'll be doing a 20-minute run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.

Wednesday
Today is a rest day. Feel free to stretch or foam roll, and get ready for tomorrow.

Thursday

• Biceps curl and overhead press: three sets of 10 reps
• Bent-over row: four sets of 12 reps
• Dumbbell bench press: three sets of 12 reps (instead of alternating your arms, move both of them simultaneously)
• Reverse fly: three sets of 12 reps
• Push-ups: three sets of 10 reps

Friday

• Plank: four sets of 20 seconds
• High knees: 30-rep superset with walking lunges: 10 reps, each leg
• Dumbbell squat press: 15 reps
• Crab walks: 10 reps
• Squat thrust: 10 reps

Saturday
A 20-minute recovery run or Spinning.

Sunday
Because we upped the ante this week, be sure to recover. You can take a yoga class, swim, take a long walk, but whatever you do, just move. Your muscles will thank you.

This is the last week of the program. It's my hope that you've gotten something from following this plan, whether it was staying on track or learning how to do a new exercise or two. You can repeat this program, or you can take what you've learned and start experimenting with creating your own workouts. Finish strong and crush your final week of training. Now get at it!

Monday

• Glute bridges: three sets of 10 reps
• Dumbbell walking lunges: three sets of 10 reps, each leg
• Dumbbell squats: four sets of 12 reps
• Step ups: four sets of 10 reps, each leg
• Dumbbell deadlifts: three sets of 12 reps

Tuesday
Today you'll be doing a 20-minute run. The pace is up to you, so, like always, choose a speed you'll be proud of. If necessary, you can take walking breaks.

Wednesday
Today is a rest day. Stretch or foam roll to prep for tomorrow.

Thursday

• Biceps curl and overhead press: three sets of 12 reps
• Bent-over row: four sets of 12 reps
• Dumbbell bench press (instead of alternating your arms, move both of them simultaneously): three sets of 12 reps
• Reverse fly: three sets of 12 reps
• Push-ups: three sets of 10 reps

Friday

• Plank: four sets of 20 seconds
• High knees: 30-rep superset with walking lunges: 10 reps, each leg
• Dumbbell squat press: 15 reps
• Crab walks: 10 reps
• Squat thrust: 12 reps

Saturday
A 20-minute recovery run or spinning.

Sunday
Because we upped the ante this week, be sure to recover. You can take a yoga class, swim, take a long walk, but whatever you do, just move. But do start thinking about your plan for tomorrow. You finished this one, so what's next?