Beginner's Workout for 4 Days a Week

This full body workout routine for beginners involves training the entire body during each workout session, 3 days per week.

Full body training is the safest and most effective type of weight lifting routine for beginners. Here's why:

High Frequency Training. As a beginner, you should train each muscle group (using major compound exercises) as frequently as possible, while allowing for sufficient recovery. This means you only train each muscle just enough to stimulate growth, no more. You do not want demolish one muscle group per session by training to failure on every set and using super high volume (which is the case with the popular, yet less effective body part splits).

Building a Base of Strength. You should be gaining strength in just about every workout as beginner. Most of your newfound strength is from neural adaptation, or your nerves "learning" how send signals more efficiently. And so, the more often you can do squats and deadlifts, the more often you can improve your strength on those lifts.

Learning Proper Technique. I often stress the importance of learning how to use good form if you want long term progress and health. Full body routines are superior in this aspect since frequent practice of correct technique means that the movement will quickly become second nature to you.

Workout Schedule:

Monday - Chest and Triceps
Chest
Exercise	Sets	Reps
Dumbbell Bench Press	4	12,10,10,10
Incline Bench Press	2	10
Triceps
Exercise	Sets	Reps
Tricep Dip	3	Failure
Lying Tricep Extension	3	10

Tuesday: Rest Day

Wednesday - Back and Biceps
Back
Exercise	Sets	Reps
Wide Grip Pull Up	4	10
Seated Row	3	12
One Arm Dumbbell Row	3	10
Biceps
Exercise	Sets	Reps
Standing Barbell Curl	3	8-10

Thursday: Rest Day

Friday - Legs and Shoulders
Legs
Exercise	Sets	Reps
45 Degree Leg Press	4	12,10,10,10
Leg Extension	3	12
Leg Curl	3	12
Shoulders
Exercise	Sets	Reps
Military Press	4	8-10
Dumbbell Lateral Raise	3	10