The Men's Health Beginner's Guide to Muscle Will Kickstart Your Fitness Goals

ARTICLE The Men's Health Beginner's Guide to Muscle Will Kickstart Your Fitness Goals Products Mentioned SMRTFT NÜOBELL 80lb Classic

Get The Gear You'll Need, Men's Health-Approved

Best adjustable dumbbells: SMRTFT Nuobell Adjustable Dumbbells (80 lbs.)

 

Your 4-Week Workout Schedule

You can take on these four workouts in any order you want, but for best results, stick to this 4-week schedule. It’ll have you training 5 days a week and getting just the right amount of work to learn the motions and make gains.

WEEK 1

SUNDAY: Rest
MONDAY: Deadlift
TUESDAY: Row
WEDNESDAY: Bench Press
THURSDAY: Squat
FRIDAY: Row
SATURDAY: Rest

WEEK 2

SUNDAY: Rest
MONDAY: Deadlift
TUESDAY: Squat
WEDNESDAY: Row
THURSDAY: Bench Press
FRIDAY: Deadlift
SATURDAY: Rest

WEEK 3

SUNDAY: Rest
MONDAY: Squat
TUESDAY: Row
WEDNESDAY: Bench Press
THURSDAY: Deadlift
FRIDAY: Row
SATURDAY: Rest

WEEK 4

SUNDAY: Rest
MONDAY: Deadlift
TUESDAY: Row
WEDNESDAY: Bench Press
THURSDAY: Squat
FRIDAY: Row
SATURDAY: Rest