Best 4-Week Workout Split for New Lifters

Starting a new lifting program can be overwhelming. A simple, effective 4-week split can build strength, muscle, and the habits you need for long-term success. Here’s a beginner-friendly plan to get you moving.

Why a 4-Week Split?

A 4-week program provides enough time to learn movements, build consistency, and see progress without burnout. It’s long enough to create habits but short enough to adjust if needed.

Weekly Schedule

Train 3–4 days per week with rest days between sessions. Here’s a simple 3-day split:

• Day 1: Squat, bench press, accessory leg and chest work
• Day 2: Deadlift, overhead press, back and shoulder accessories
• Day 3: Full body or focus on weak points and mobility

Progression Strategy

Start with light to moderate loads to master technique. Gradually increase weight or reps each week. Track your progress to stay motivated and adjust as needed.

Accessory Work and Mobility

Include exercises targeting weak areas and mobility drills to support lifts and prevent injury. Examples include band pull-aparts, planks, and hip stretches.

Nutrition Basics

Support your training with balanced nutrition—adequate protein, carbs, and fats. Stay hydrated and fuel workouts with pre- and post-training meals.

Common Beginner Mistakes

• Rushing progress and lifting too heavy too soon
• Neglecting warm-ups and mobility
• Skipping accessory work
• Inconsistent training schedule

Focus on consistency and proper form over ego lifting.

For more beginner tips, check out How to Track Workout Progress Like a Pro.

Also recommended: Stronger By Science’s beginner workout guide.