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Beginner 4-Day Full-Body Weight-Loss Gym Schedule

Follow a free four-day beginner gym workout with six frozen exercises, exact sets and rest times, a seven-day schedule, and one personalized WorkoutGen next step.

Jeremy Tellier
  • beginner fat loss
  • four-day program
  • gym workout
  • full body
  • WorkoutGen
Abstract sand WorkoutGen rune for a four-day beginner weight-loss gym program weight loss

Your beginner weight-loss workout

Follow this session on Monday, Wednesday and Friday, with controlled repetitions and enough recovery between training days. Complete 1 round.

  1. Incline Barbell Press, WorkoutGen exercise demonstration

    Incline Barbell Press

    Sets

    1. 1 15 Reps Rest 60s
    2. 2 15 Reps Rest 60s
    3. 3 15 Reps Rest 60s
    4. 4 15 Reps Rest 60s
  2. Seated Cable Row, WorkoutGen exercise demonstration

    Seated Cable Row

    Sets

    1. 1 15 Reps Rest 60s
    2. 2 15 Reps Rest 60s
    3. 3 15 Reps Rest 60s
    4. 4 15 Reps Rest 60s
  3. Bent-Over Cable Lateral Raise, WorkoutGen exercise demonstration

    Bent-Over Cable Lateral Raise

    Sets

    1. 1 18 Reps Rest 60s
    2. 2 18 Reps Rest 60s
    3. 3 18 Reps Rest 60s
  4. Barbell Sumo Squat, WorkoutGen exercise demonstration

    Barbell Sumo Squat

    Sets

    1. 1 15 Reps Rest 60s
    2. 2 15 Reps Rest 60s
    3. 3 15 Reps Rest 60s
  5. Box Lunges, WorkoutGen exercise demonstration

    Box Lunges

    Sets

    1. 1 18 Reps Rest 60s
    2. 2 18 Reps Rest 60s
    3. 3 18 Reps Rest 60s
  6. TRX Lunges, WorkoutGen exercise demonstration

    TRX Lunges

    Sets

    1. 1 18 Reps Rest 60s
    2. 2 18 Reps Rest 60s
    3. 3 18 Reps Rest 60s

Who this four-day beginner program is for

This free beginner gym program is for someone who can train four days each week and wants a fixed routine instead of choosing exercises at random. The same full-body session appears on Monday, Tuesday, Thursday and Friday, with three recovery days. Use the session as a repeatable training structure, not as a guaranteed weight-loss result.

Your seven-day schedule

Day Workout / Recovery
Monday Workout
Tuesday Workout
Wednesday Recovery
Thursday Workout
Friday Workout
Saturday Recovery
Sunday Recovery

Before each workout

Warm up for five to ten minutes, then rehearse the first exercise with a very light load. Keep each movement controlled and leave three clean repetitions available after every series. The session contains six exercises and takes about 49 minutes when you follow the listed rest times.

If four gym days would suit your week poorly, compare this schedule with the three-day beginner weight-loss program before you start.

Build your free program with WorkoutGen

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  • Tracking in the app
  • A free training program
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How to progress without changing the session

Begin with loads that keep every repetition steady. When you complete every series with the same technique and still have three clean repetitions available, add the smallest practical amount of weight at the next workout. If technique changes, keep the current load or reduce it.

How to recover between training days

Use Wednesday, Saturday and Sunday for recovery, walking or gentle mobility. If fatigue makes the listed repetitions unstable, take an extra recovery day instead of forcing the schedule. The cardio and weights fat-loss guide can help you decide where easier cardio fits without replacing the strength session.

How to replace an exercise

If a machine is unavailable or a movement is uncomfortable, select another exercise for the same body area and keep the same series and rest structure. Stop any movement that causes pain and choose a comfortable alternative.

Continue with the right guidance

Frequently asked questions

Who is this four-day program for?
It is for beginners who can train in a gym on four days each week and perform the six listed movements comfortably with controlled technique.

Which days should I train?
Train on Monday, Tuesday, Thursday and Friday. Keep Wednesday and the weekend for recovery, walking or gentle mobility.

How should I choose the load?
Start light enough to finish every series with stable technique and three clean repetitions still available. Increase only after every planned repetition feels controlled.

Can I replace one of the six exercises?
Yes. Choose a comfortable movement for the same body area, then preserve the listed series and rest structure. Stop any movement that causes pain.