4 day lifting plan for beginners – free workout program download

Free to download weight lifting plan for beginners which you can use at the gym or home to transform your body and develop your strength and endurance.

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Weight training program: 4 day lifting plan for beginners
Weight training program: 4 day lifting plan for beginners

The 4 Day Lifting Plan For Beginners is the second in the Weight Training Program for skinny guys. The plan is based on Jim Wendler’s 5/3/1 training system and developed by Chris Heskett. The exercises in the plan require access to a fully equipped gym with free weights.

If you are looking for a weight training program for beginners, then this is for you. A beginner is anyone with less than 1 year experience of weight lifting experience.

Our 4 Day Lifting Plan For Beginners is the result of Skinny Muscles’ collaboration with Chris Heskett.

You may know Chris as one of our featured fitness models. He is also a bodybuilding competitor, personal trainer and strength coach for the Bloomsburg University Women’s Basketball team.


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What is the 4 Day Weight Lifting Plan?

The 4 Day Lifting Plan For Beginners is part of Skinny Muscles’ weight training program. It is tailored to the needs of skinny guys who want to build muscles but have little or no experience at the gym. The program is inspired by Jim Wendler’s 5/3/1 training system.

This workout program for beginners is for anyone who can go to the gym often, have better recovery and want to lift more frequently. The program is suitable for those who have access to a fully equipped gym with free weights.

The plan includes 2 upper body workouts and 2 lower body workouts. The recommended training days are Monday, Tuesday, Thursday and Friday. If, for whatever reason, you are unable to stick to this schedule, you can change it to Monday, Wednesday, Thursday and Saturday. Try not to lift 3 days in a row.

How to use this free workout program?

The 4 Day Lifting Plan For Beginners is a 3-page PDF document. The first page is an introduction to the plan and information to help you prevent injuries and get the most of your workout.

The second and third pages are the actual workouts. Print these pages and use them to log your workouts. In order to get the best results from this weight training program, you need to perform every exercise correctly.

Many personal trainers and conditioning coaches have video demonstrations on YouTube. Refer to them if you are not sure how to execute your exercises.

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