Strength4 WeeksBeginner
4-Week Strength Program for Beginners
This 4-week program uses 3-6 reps rep ranges with 3-5 minutes rest periods. Each week builds on the last through progressive overload — adding weight, reps, or sets systematically. The program is structured around a full body training split optimized for beginner lifters pursuing strength.
4 Weeks
Duration
Strength
Goal
Beginner
Level
Training Split
- Full Body
- 3 days per week
- Rest between training days
Weekly Schedule
MondayFull Body A
TuesdayRest / Light Cardio
WednesdayFull Body B
ThursdayRest / Light Cardio
FridayFull Body C
SaturdayActive Recovery
SundayRest
Progression Plan
1
Week 1: Establish working weights at RPE 7 (3 reps in reserve)
2
Week 2: Increase weight 2.5-5 lbs on all main lifts
3
Week 3: Push to RPE 8-9 — heavy singles and doubles on main lifts
4
Week 4: Deload — reduce volume by 40%, test new maxes on Friday
Tips for Success
- *Track every workout — you cannot improve what you do not measure.
- *Sleep 7-9 hours per night. Recovery is when muscles actually grow.
- *Stay hydrated — aim for at least half your body weight in ounces of water daily.
- *Never sacrifice form for weight — injuries destroy progress faster than anything.
- *Eat at maintenance or a slight surplus — you cannot build strength in a deep deficit.
- *Warm up thoroughly before heavy lifts — 3-4 warm-up sets ramping to your working weight.
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