Foundation Intermediate 12 weeks 4 days/wk

Beginner Full Body Lifestyle 4-Day

Upper/lower for sustained progress without burnout.

Take this plan offline
Beginner Full Body Lifestyle 4-Day
by Coach Aitken 45 min / session
Session length
45 min
Program length
12 weeks
Days / week
4 days
Primary goal
Foundation
Prerequisites

No training history required. Healthy joints. Willing to learn technique before adding load.

How to progress

Add 2.5kg to lower-body lifts and 1.25kg to upper-body lifts each week you complete all reps. If you stall, repeat the weight the next week and add a 4th set before adding load.

🔥 Warm-up
  1. 5 min easy bike or row
  2. 10 cat-cow + 10 world's greatest stretch
  3. 2 warm-up sets of first lift at 50% and 75%
💨 Cool-down
  1. 5 min walk
  2. Pigeon pose x 30s each side
  3. Child's pose x 30s
Weekly schedule

4-day split

Day 1
Workout A
Full Body
1.
Squat ↗
Linear progression — add 2.5kg weekly
3
5
120s
2.
3
5
120s
3.
3
8
90s
4.
3
12
60s
Day 2
Workout B
Full Body
1.
3
3
150s
2.
3
5
120s
3.
Pull-Up ↗
Band-assisted if needed
3
AMRAP
90s
4.
3
30s
45s
Day 3
Workout A (repeat)
Full Body
1.
3
5
120s
2.
3
5
120s
3.
3
8
90s
4.
3
12
60s
Day 1
Workout A
Full Body
1.
Squat ↗
Linear progression — add 2.5kg weekly
3
5
120s
2.
3
5
120s
3.
3
8
90s
4.
3
12
60s
Coach notes
  • ▸ This is a intermediate-level plan over 12 weeks.
  • ▸ Sessions average 45 min. Adjust based on recovery.
  • ▸ Take a deload week (50% volume) every 4th week.
Lifestyle Beginner Intermediate Bodyweight 3 days Foundation

Ready to start Beginner Full Body Lifestyle 4-Day?

Bookmark this page, set a start date, and train consistently. Track your lifts week-over-week.

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