4 weeks · full-gym
Full-gym 4 weeks strength workout plan
A free plan built to add weight to the same six movement patterns every week instead of chasing new exercises. Three sessions a week for 4 weeks, with every set and rep written out.
- Goal
- strength
- Equipment
- full-gym
- Length
- 4 weeks
- Frequency
- 3 / week
The weekly template
Session 1
Lower push — squat pattern, 3–4 working sets of 5–8 reps
Session 2
Upper — one press and one row, 3–4 sets of 6–10 reps
Session 3
Hinge — deadlift or hip hinge, 3–4 sets of 5 reps, plus a carry
Barbell lifts anchor each session and machines fill in the accessory work when the racks are busy.
How the 4 weeks block progresses
- ›Week 1 — learn the patterns at roughly 60% effort and log every set
- ›Week 2 — same loads, one extra set on the first two movements
- ›Week 3 — small load or round increase, same set count
- ›Week 4 — cut volume by a third and retest your key movement
Add one set in week 2, a small load jump in week 3, then deload volume by a third. Track top-set load on the squat, press and hinge so the next block starts from real numbers.
Kit and substitutions
- Barbell and rack
- Dumbbells
- Cable or machine row
- Bench
Swap any barbell lift for its dumbbell version without changing sets or reps.
Full written version of this plan
4-Week Beginner Strength Training Plan is the hand-written, week-by-week version of this template — same structure, every session spelled out.
Questions about this plan
Is this full-gym strength plan suitable for beginners?
Yes. Week 1 runs at roughly 60% effort so you can learn each movement, and every session lists exact sets and reps. Swap any barbell lift for its dumbbell version without changing sets or reps.
What equipment do I need?
Barbell and rack, Dumbbells, Cable or machine row, Bench. Barbell lifts anchor each session and machines fill in the accessory work when the racks are busy.
How long is each session?
Between 30 and 55 minutes including the warm-up, three days a week for 4 weeks.
How do I know it is working?
Track top-set load on the squat, press and hinge. add one set in week 2, a small load jump in week 3, then deload volume by a third.