A Workout Split for Total Beginners [That Actually Works]

You want muscle. Definition. A body that looks like it belongs to you. But every workout plan out there assumes you already know what you’re doing.

So here’s the plan that actually works.

The 4-Day Beginner Workout Split

• Day 1: Legs – Strong legs = strong body + higher testosterone. Squats, deadlifts, lunges. No skipping.
• Day 2: Pull [Back & Biceps] – Bigger arms, wider back. Pull-ups, rows, curls. Depress shoulder blades.
• Day 3: Push [Chest, Shoulders & Triceps] – Build a thick, powerful upper body. Press, push, grow.
• Day 4: Full Body – Hit everything twice in a week for optimal results. Get stronger. Feel unstoppable.

Use my daily warm-up routine for each day to maximize performance and reduce injury risk.

Why This Works

Most people train randomly. You train smart. Push days hit your chest, shoulders, and triceps. Pull days build your back and biceps. Full-body days make sure nothing gets left behind. More strength. More size. Less wasted effort.

Progress = Results

If you’re lifting the same weight every week, challenge yourself. Here’s how to grow:

• Increase weight – If it feels easy, go heavier.
• Add reps – Push for more every week.
• Improve form – Master technique. No sloppy reps.
• Muscle Activation: Squeeze harder.

Track. Progress. Win.

The Missing Piece: Nutrition & Recovery

Lifting is easy. Growth happens outside the gym.

• Protein is king – 0.8g per pound of body weight.
• Sleep like royalty – 7–9 hours. It’ll change your mood + hormones.
• Hydration matters – Add in some electrolytes + trace minerals for bonus points.
• Eat smart – Gluten-free, antioxidant + amino acid rich foods > processed, high inflammatory foods.