beginner at home strength training

Unlock your potential with this 4-week Improved Strength Training program, designed for those ready to elevate their lifting game. Committing to six days a week, you'll engage in a structured regimen that focuses on compound movements and progressive overload to maximize your strength gains. Each session is crafted to challenge your muscles and enhance your overall power, ensuring you see tangible results by the end of the month. Get ready to push your limits and build the strength you’ve always wanted!

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Week 1

Week 2

Week 3

Week 4

Dumbell Bench Press

Incline Bench Press (Dumbbell)

Pullover (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Bench Press (Close Grip)

Skull Crusher (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Fly

PUSH day

Single Arm Row (Dumbbell)

Inverted Row

Shrug (Dumbbell)

Y Raise (Dumbbell)

Romanian Deadlift (Dumbbell)

Good Morning

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Concentration Curl

21s (EZ Bar)

Grips Strength

PULL day

Goblet Squat

Wall Sit

Dead Bug

Hip Thrust (Dumbbell)

Sumo Squat

Hip Abduction Dumbell

Standing Calf Raise

Russian Twist (Dumbbell)

Plank

Bird Dog

cardio, abs & legs

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