Which gym program is right for me?
Are you thinking about starting a fitness program?
Good for you! You're just a few steps away from a healthier lifestyle with the gym program.
Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight, and even improve your sleep habits and self-esteem.
And there's more good news. You can start a gym program very quickly. A four-week workout program to get stronger and leaner
Build muscle and shed belly fat fast to reveal a fit, strong physique in 28 days.
With the right workout routine, you can achieve a lot in just four weeks. This 16-workout plan is proof.
The 16 workouts it contains are divided by body zones and, although the emphasis is on the chest, back and arms, no muscle is forgotten during each week.
The plan is designed to push your muscles beyond their comfort zone so your body rebuilds them bigger and stronger.
Is this a tough gym routine?
If you're not a gym regular, already work out regularly, and are worried that this program might push you way beyond your comfort zone, we also offer a simpler beginner workout program that works your entire body in one session.
And if you prefer to work out at home and have some dumbbells handy, this four-week dumbbell workout plan is perfect for you.
If you feel comfortable in the weight room and are ready for four weeks of intense training then here you go!
Also read: FITNESS CLUB | 3 WAYS THAT CAN SAVE YOU MONEY
How does the gym program work?
Four weeks of the 28-day gym program.
You'll train your chest and back twice. Does that sound like a lot? It is! But in some plans, each muscle group is only used every seven days, which isn't enough of a stimulus to force your body to adapt positively to your physique.
But in this plan, doubling up on chest and back exercises each week and therefore working your biceps and triceps twice a week, once directly and once indirectly. This will provide all the stimulus your body needs to get bigger in less time.
And don't worry, your shoulders, abs and legs won't be deprived of the size and strength gains: they'll still get plenty of dedicated time each week to help them get bigger and stronger.
Simply perform the workouts in order, following the detailed exercises, sets, reps, pace (explained below), and rest periods.
The first workout of each week targets your chest and triceps, the second your back and biceps, the third your legs and chest, and the fourth your back and shoulders.
The four weekly workouts consist of five movements.
You will perform in series, that is, you will simply work movements 1 to 5 in order. And that's it!
- Tempo training
To get the most out of these workouts, you should follow the four-digit tempo code for each exercise. The first number indicates the time in seconds it takes you to lower the weight, the second number indicates the pause time at the bottom of the movement, the third number indicates the time it takes to lift the weight, and the last number indicates the pause time at the top.
Accumulated time under tension increases your heart rate to burn fat and break down muscle tissue so it can be rebuilt bigger and stronger. Make each movement fluid and controlled so your muscles, not your momentum, do the work.
- Warm-up
Before tackling any of the workouts in this gym program, we highly recommend completing this indoor warm-up routine.
It involves performing seven moves, such as downward dog and rotating lunges, that warm up muscles throughout the body, then moving on to workout-specific exercises.
The easiest way to accomplish these is to do one or two sets of each exercise in the workout you're about to do, using very light dumbbells or an unloaded barbell.
Try it once and when you've nailed your first few sets instead of struggling through them, you'll never need convincing again of the value of a good warm-up.
WORKOUT 1: CHEST AND TRICEPS
1. Bench press
- Series 5
- Repetition 10
- Tempo 2010
- Rest 60sec
Lie on a flat bench holding a barbell with your hands slightly shoulder-width apart. Tighten your core, then lower the bar toward your chest. Raise it back up to the starting position.
2. Triceps curls
- Series 5
- Repetition 6-10
- Tempo 2110
- Rest 60sec
Grasp rings or parallel bars with straight arms. Keeping your chest high, bend your elbows to lower your body as far as your shoulders will allow. Push yourself up powerfully to return to the starting point.
3. Incline Dumbbell Presses
- Series 3
- Repetition 12-15
- Tempo 2010
- Rest 60sec
Lie on an incline bench holding a dumbbell in each hand at shoulder level. Press the dumbbells up until your arms are straight, then lower them back to the starting position under control.
4. Incline Dumbbell Push-Ups
- Series 3
- Repetition 12-15
- Tempo 2010
- Rest 60sec
Lie on an incline bench holding a dumbbell in each hand above your face with your palms facing you and your elbows slightly bent. Lower them out to the sides, then bring them back up.
5. Triceps extension
- Series 3
- Repetition 12-15
- Tempo 2010
- Rest 60sec
Stand holding a dumbbell overhead with both hands, arms straight. Keeping your chest up, lower the weight behind your head, then raise it back up to the start.
Also check out: WEIGHT LIFTING OR CARDIO: WHICH SHOULD COME FIRST?
WORKOUT 2: BACK AND BICEPS
1. Pull-up
- Series 5
- Repetition 6-10
- Tempo 2011
- Rest 60sec
Hold a pull-up bar with an overhand grip, with your hands shoulder-width apart. Tighten your core, then push up until your lower chest touches the bar. Lower yourself until your arms are straight again.
2. Reverse rowing
- Series 5
- Repetition 10
- Tempo 2010
- Rest 60sec
Hold a barbell with an overhand grip, hands just outside your legs, and hinge forward from the hips. Bend your knees slightly and brace your core, then pull the bar up, leading with your elbows. Return to the starting point.
3. Dumbbells
- Series 3
- Repetition 6-10
- Tempo 2011
- Rest 60sec
Hold a pull-up bar with your hands shoulder-width apart, palms facing you. Tighten your core, then raise yourself up until your chin is above the bar. Lower yourself down until your arms are straight again.
4. Standing bicep curls
- Series 3
- Repetition 12-15
- Tempo 2011
- Rest 60sec
Stand with dumbbells at your sides, palms facing forward. Keeping your elbows tucked in, curl the dumbbells upward, squeezing your biceps at the top. Return to the starting point.
5. Seated Incline Curl
- Series 3
- Repetition 12-15
- Tempo 2011
- Rest 60sec
Sit on an incline bench with dumbbells at your sides, palms facing forward. Keeping your elbows tucked in, raise the dumbbells up, squeezing your biceps at the top. Return to the starting point.
WORKOUT 3: LEGS AND ABS
1. Back squat
- Series 5
- Repetition 10
- Tempo 2010
- Rest 60sec
Stand tall, holding a barbell across the back of your shoulders. Keeping your chest up and core engaged, squat as deep as you can. Drive your heels back up to the starting point.
2. Hello
- Series 5
- Repetition 10
- Tempo 2010
- Rest 60sec
Stand tall, holding a light barbell behind your shoulders, with your feet shoulder-width apart. Keeping your core grounded, slowly bend forward from your hips as far as your hamstrings will allow, but not past horizontal. Return to the starting point.
3. Hip thrust
- Series 3
- Repetition 12-15
- Tempo 2011
- Rest 60sec
Sit with your upper back on a bench, holding a barbell across your upper thighs. Push your hips up, squeeze your glutes at the top, then return to the starting point.
4. Incline Dumbbell Presses
- Series 3
- Repetition 12-15
- Tempo 2110
- Rest 60sec
Lie on an incline bench, holding a dumbbell in each hand at shoulder level. Press the dumbbells up until your arms are straight, then lower them back to the starting position under control.
5. Incline Dumbbell Curls
- Series 3
- Repetition 12-15
- Tempo 2111
- Rest 60sec
Lie on an incline bench, holding a dumbbell in each hand above your face, palms facing you and elbows slightly bent. Lower them to the sides, then bring them back up.
You may also like this article: 5 BENEFITS OF HIIT TO REMEMBER HIGH INTENSITY CARDIO
WORKOUT 4: BACK AND SHOULDERS
1. Head press
- Series 5
- Repetition 10
- Tempo 2010
- Rest 60sec
Hold a barbell in front of your neck with your hands shoulder-width apart. Keeping your chest up and core engaged, push the barbell overhead until your arms are straight. Return to the starting point.
2. Pull-ups
- Series 5
- Repetition 10
- Tempo 2111
- Rest 60sec
Stand straight in front of a barbell resting on safety bars at knee height. Bend over and grab the bar, holding it at the top, then stand up until your back is straight again, squeezing your shoulder blades together at the top.
3. Seated dumbbell presses
- Series 3
- Repetition 12-15
- Tempo 2010
- Rest 60sec
Sit on an upright bench with a dumbbell in each hand at shoulder height. Keeping your chest high, press the dumbbells straight overhead until your arms are straight, then lower them back to the start.
4. Lateral raise
- Series 3
- Repetition 12-15
- Tempo 2011
- Rest 60sec
Stand up straight, holding a light dumbbell in each hand, palms facing up. Keeping your chest up and elbows bent, raise the dumbbells to shoulder height, then lower them back to the starting point.
5. Inverted acrobatics
- Series 3
- Repetition 12-15
- Tempo 2011
- Rest 60sec
Bend forward from the hips, holding a light dumbbell in each hand with your palms facing forward. Keeping your elbows slightly bent, raise the dumbbells to shoulder height, then lower them back to the starting point.
Learn more: TONE YOUR WHOLE BODY IN HALF AN HOUR OF FITNESS
Dietary Tips to Follow with a Gym Program
It is essential to accompany your gym work with a healthy diet.
The obvious first steps are to cut down on fast food, takeaways and alcohol. This is to get the nutrients you need to build muscle.
Increasing your protein intake is a big part of this. It's difficult to pinpoint exactly how much protein you need to build muscle.
General recommendations for people who do bodybuilding are 1.2 to 2 g of protein per kilogram of body weight per day, compared to 0.8 to 1.2 g per kilogram of body weight per day.
This provides your body with the fuel it needs to repair and rebuild the muscles you damage.
Protein powder is a convenient but easy way to get it from foods. In fact, some also contain other important nutrients.
Also, make sure you consume enough carbohydrates to provide the energy needed for your workouts.
Opt for whole grain varieties to help you reach 30g of fiber per day, which will help you feel full.
Also, make sure you’re getting at least five servings of fruit and vegetables a day, ideally more. If you’re smart, you can kill two birds with one stone by opting for vegetarian and vegan protein sources that also count toward your five servings a day, such as beans and lentils.
If all this seems like too much work, another option is to use a healthy meal delivery service. It's more expensive than cooking yourself, but healthier. It saves you the hassle of planning and shopping.
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