4-day bodyweight workout plan for beginners
This is a full week for beginners, written for someone with no equipment who can train 4 days. Every exercise links to a step-by-step guide. Rest days are Wednesday, Saturday, Sunday.
Do the sessions in order on the days shown. Warm up first, keep the main lifts heavier and the accessories controlled, and stop anything that feels sharp. This is week one of a four-week block: add a rep or a little weight each week where you can, and take the fourth week lighter.
The week
Monday — Full Body Foundation A
| Warm-up 5-Minute Dynamic Warmup |
5 min |
| Main lift Sumo Squat |
2 × 8-12 |
| Main lift Knee Push-Up |
2 × 8-12 |
| Main lift Prone W Raise |
2 × 10-12 |
| Accessory Glute Bridge |
2 × 10-15 |
| Accessory Prone Y Raise |
2 × 12-15 |
| Conditioning March in Place |
6 min |
| Cooldown Child's Pose |
2 min |
| Cooldown Cat Cow |
2 min |
| Cooldown Downward Dog |
2 min |
This is beginner-friendly, not tiny: learn the patterns, leave a few reps in reserve, and build slowly.
Tuesday — Cardio + Core Base
| Warm-up Cardio Ramp Warmup |
5 min |
| Conditioning Water Jogging |
24 min |
| Cooldown Hamstring Stretch |
2 min |
| Cooldown Calf Stretch |
2 min |
| Cooldown Standing Hamstring Stretch |
2 min |
This is beginner-friendly, not tiny: learn the patterns, leave a few reps in reserve, and build slowly.
Thursday — Full Body Foundation B
| Warm-up 5-Minute Dynamic Warmup |
5 min |
| Main lift Glute Bridge |
2 × 8-12 |
| Main lift Prone Y Raise |
2 × 8-12 |
| Accessory Wall Push-Up |
2 × 8-12 |
| Accessory Prone W Raise |
2 × 12-15 |
| Accessory Bench Dip |
2 × 10-15 |
| Conditioning Outdoor Walk |
6 min |
| Cooldown Child's Pose |
2 min |
| Cooldown Cat Cow |
2 min |
| Cooldown Supine Spinal Twist |
2 min |
This is beginner-friendly, not tiny: learn the patterns, leave a few reps in reserve, and build slowly.
Friday — Upper Volume
| Warm-up Push Day Warmup |
5 min |
| Main lift Wall Push-Up |
3 × 10-15 |
| Main lift Prone W Raise |
3 × 10-15 |
| Accessory Prone Y Raise |
3 × 10-12 |
| Accessory Incline Push-Up |
2 × 10-15 |
| Accessory Prone T Raise |
2 × 12-20 |
| Accessory Table Inverted Row |
2 × 12-15 |
| Accessory Close-Grip Push-Up |
2 × 12-15 |
| Cooldown Chest Doorway Stretch |
2 min |
| Cooldown Thoracic Rotation |
2 min |
| Cooldown Wrist Flexor Stretch |
2 min |
This is beginner-friendly, not tiny: learn the patterns, leave a few reps in reserve, and build slowly.
Why it is built this way
- full body is what suits 4 days for beginners: each muscle gets trained more than once a week without any day running long.
- Main lifts come first, while you are fresh. Accessories follow to add volume where the main lift left gaps.
- Sessions are sized to about 45 minutes including the warm-up and cooldown.
- Every movement is bodyweight, so it works in a hotel room or a living room.
This is the plan Daily Coach would build for this profile. In the app it adapts to the gear you actually have, the days you can train, injuries you tell it about, and what you lifted last week — and it rebuilds the week when any of that changes.
Other plans
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- 4-day bodyweight workout plan for weight loss
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