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4-WEEK MUSCLE-BUILDING
FUNDAMENTALS
A beginner program focused on strength training basics
BY EBENEZER SAMUEL, C.S.C.S.
4-WEEK MUSCLE-BUILDING
FUNDAMENTALS
T
HERE’S NEVER a downside to building muscle.
Adding muscle to your frame can bulletproof you
against injuries and make everyday tasks easier –
and make you pop out of your T-shirts too. But the quest
to pack on that muscle isn’t easy. Instead of doing sit-
ups and biceps curls, you’ll need to focus on multi-joint
movements like squats and bench presses. And you’ll
need to push, too, working to lift harder and harder over
the course of weeks, months, and years.

This 4-week program is a perfect starting point. It’s a no-

frills program that ditches pointless innovation to help
you master the basics of muscle-building. It’ll have you
training four days a week and learning and experiencing
three key ideas:
•C
 ritical movement patterns. Almost every mus-
cle-building program includes a horizontal pulling
movement (like a row), a horizontal push (like a bench
press) and a deadlift or squat. You’ll master variations
of these that you can do at the gym – or even at home
with dumbbells.
•P
 rogressive overload. Over the course of four weeks,
you’ll gradually increase the weights you’re moving.
Smart increases in load, time-under-tension, and other
fawctors are key to muscle growth.
•R
 est! The cardinal sin of strength training: Going too
hard. Your body needs to recover from tough workouts,
so you’ll go hard 4 days a week in this routine, then rest
3 days.

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4-WEEK MUSCLE-BUILDING FUNDAMENTALS

WHAT YOU NEED TO KNOW

How often will I train?
You’ll train four days a week on this routine. Three days out of the week,
you’ll train a large bodypart (like your chest, back, or legs), driving muscle
growth by gradually going heavier each session. On the fourth day, you’ll
do a total-body session, working with lighter weights at a faster tempo.
Aim to train Monday, Tuesday, Thursday, and Friday or Saturday.

What do I do on rest days?

Rest days shouldn’t mean not moving; they only mean you won’t lift heavy
weights. On all rest days, aim to go on at least a 20-minute walk or run.
You can also do mobility work on rest days, working through bodyweight
exercises like cat-cow, the Spiderman lunge, or plank walkouts.

When will I increase weights?

Start the program by using a challenging weight that allows you to hit your
target reps with immaculate form. As a set goes on, you’ll notice that, on
some exercises, you’re doing fewer reps. That’s a chance to add some weight.
It doesn’t need to be a lot; even 5 pounds can yield a greater challenge.
But aim to go up when you’re asked to do fewer reps. Each week, you’ll also
receive guidance on how to increase your weights on key exercises. For
the last two exercises of each workout, don’t overfocus on adding weight.
Instead, you’ll add reps, increasing time under tension during each set and
building muscular endurance.

For bodyweight moves, do the required reps each week.

Can’t get them all in one shot?
Rest for 5 seconds after you’ve done as many reps as you can, then begin
doing reps again; repeat that pattern until you’ve done your required
reps. Record the weight you used in the included chart to keep track of
your progress.

What if I can’t hit the reps?

Don’t increase or decrease weight. Instead, continue to battle for the
required reps. If you come up just 1-2 reps short, put the bar down, count
to 5, then pick it up again and finish the reps required.

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4-WEEK MUSCLE-BUILDING FUNDAMENTALS

How come there’s no ab work?

Actually, there is – but it’s stealthy. Moves like front squats, plank rows,
and overhead presses actually challenge your abs more than you may think.
Have some extra time on any day, though? Throw in 3 sets of 20-25 V-Ups
or 15 plank shoulder-taps for a bit of direct core burn.

What happens when the program is done?

After Week 4, you can actually repeat the program – and you should feel
stronger. Go back to your Week 1 routines, this time working at the heavier
weights you used in Week 4, and work through the entire progression again,
beginning Week 1 with your Week 4 weights.

How do I warm up for each workout?

You’ll warm up for exactly six minutes, doing jumping jacks, reverse
lunges, and a plank. Do each move for 40 seconds, then rest for 20 seconds.
Do 2 rounds.

How do I use this guide?

In the following pages, you’ll find your four workouts for the next four weeks.
Each week, you’ll do the workouts in order, aiming to follow the schedule at
the bottom of this page. You’ll find descriptions of each workout move after
that. Then you’ll find your workout logs, which will instruct you on reps and
sets for every single session. For best results, print out that log and record the
details of your training. Expect to see yourself improve gradually over the
next four weeks.

Muscle-Building Fundamentals Schedule

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WORKOUT WORKOUT WORKOUT WORKOUT

ACTIVE 1: 2: ACTIVE 3: 4: ACTIVE
REST PULL LEGS REST PUSH TOTAL REST
BODY

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4-WEEK MUSCLE-BUILDING FUNDAMENTALS

Workout 1: Pull
Directions: Do the exercises in order. Rest 90 seconds between sets, and 90
seconds between movements.

Dumbbell Row: Stand with a dumbbell in

your right hand, left hand on a bench, chair,
or box. Push your butt back and shift your tor-
so so it’s nearly parallel with the ground. This
is the start. Now row the dumbbell to your
right ribcage. Lower. That’s 1 rep.

Chinup: Hang from a pullup bar with an un-

derhand grip, abs tight. Tighten your shoulder
blades. This is the start. Now pull your chest
to the bar. Lower with control. That’s 1 rep.

Plank Row: Get in pushup position, hands

grasping dumbbells directly below your shoul-
ders, feet spread wide, abs and glutes tight.
Keeping your hips and shoulders square to the
ground, row the right dumbbell toward your
right hip. Lower. Repeat on the other side.
That’s 1 rep.

Spider Curl: Lie with your chest on an

incline bench, a dumbbell in your right hand,
hand directly below your shoulder. Bending
only at the elbow, curl the dumbbell to your
chest. Lower. That’s 1 rep.

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4-WEEK MUSCLE-BUILDING FUNDAMENTALS

Workout 2: Legs
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

Dumbbell Romanian Deadlift: Stand

holding dumbbells at your sides, abs and glu-
tes tight. Keeping the dumbbells close to your
shins, push your butt back and lower your
torso until it’s nearly parallel with the ground
or your hamstrings tighten, whichever comes
first. Pause. Stand back up. That’s 1 rep.

Dumbbell Front Squat: Stand holding

dumbbells at your chest, abs and glutes tight,
feet shoulder-width apart. Push your butt
back and bend at your knees, lowering your
torso until your thighs are parallel with the
ground. Stand back up. That’s 1 rep.

Goblet Alternating Reverse Lunge:

Stand holding a dumbbell at your chest, feet
hip-width apart. Step your left foot back, then
bend at the knees and hips, lowering into a
reverse lunge, left knee nearly touching the
ground. Stand back up. Repeat on the other
side. That’s 1 rep.

Bulgarian Split Squat: Stand holding

dumbbells at your sides, the instep of your
left foot on a box or chair behind you, left
knee bent. Bend your right knee, lowering
until your right thigh is nearly parallel to the
ground. Stand back up.

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4-WEEK MUSCLE-BUILDING FUNDAMENTALS

Workout 3: Push
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

Dumbbell Floor Press: Lie on your

back, feet near your butt, hands holding
dumbbells directly over your shoulders. Bend
at the elbows and shoulders, lowering the
dumbbells until your elbows hit the floor.
Press back up. That’s 1 rep.

Dumbbell Incline Press: Lie with your

back on an incline bench set
to a 30-degree incline, abs and glutes tight,
hands holding dumbbells
directly over your shoulders. Bend at the
shoulders and elbows, lowering
the dumbbells to within an inch of your chest.
Press back up. That’s 1 rep.

Close-Grip Pushup: Get in pushup posi-

tion, abs and glutes tight,
hands slightly narrower than shoulder-width.
Keeping your elbows close
to your torso, bend at the elbows and shoul-
ders, lowering your chest to
within an inch of the ground. Press back up.
That’s 1 rep.

Dumbbell Overhead Press: Stand

holding dumbbells at your shoulders, abs and
glutes tight. Press the dumbbells over your
shoulders. Lower. That’s 1 rep.

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4-WEEK MUSCLE-BUILDING FUNDAMENTALS

Workout 4: Total
Directions: Do this workout as a circuit. Rest as little as possible between
movements. Rest 90 seconds between rounds. Do 4 rounds.

Dumbbell Romanian Deadlift: Stand

holding dumbbells at your sides, abs and glu-
tes tight. Keeping the dumbbells close to your
shins, push your butt back and lower your
torso until it’s nearly parallel with the ground
or your hamstrings tighten, whichever comes
first. Pause. Stand back up. That’s 1 rep.

Lateral Raise: Stand with your feet shoul-

der-width apart, holding a dumbbell in each
hand by your sides. Turn your arms so your
palms face slightly forward, and bend your
elbows slightly. Without changing the bend
in your elbows, raise your arms straight out to
your sides until they’re at shoulder level. Pause
for 1 count, then slowly lower the weights back
to the starting position. That’s 1 rep.

Farmer’s Carry: Stand holding heavy

dumbbells at your sides. Keeping your abs
and glutes tight, walk forward. (Small spaces?
Just march in place.) Do this until time is up.
Struggling? Put the dumbbells down for ex-
actly 5 seconds, then pick them up again and
resume walking or marching until time is up.

Squat to Press: Stand holding dumb-

bells at your shoulders, abs and glutes tight.
Keeping your chest up, bend at the knees and
hips, lowering until your thighs are parallel
with the ground. Stand. Immediately press
both dumbbells overhead. Return to the start.
That’s 1 rep.

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4-WEEK MUSCLE-BUILDING FUNDAMENTALS

WEEK 1
Focus on laying a good foundation this week. Worry less about
increasing weights in each set and workout and more about mas-
tering your form. Own every rep. Aim for a weight that makes the
last three reps of each set challenging.

Workout 1: Pull
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL ROW 10 10 10 10
reps reps reps reps

CHINUP 8-10 8-10 Max

reps reps reps

PLANK ROW 10 10 10
reps reps reps

SPIDER CURL 10 10 10
reps reps reps

Workout 2: Legs
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL 10 10 10 10
ROMANIAN reps reps reps reps
DEADLIFT

DUMBBELL 10 10 10
FRONT SQUAT reps reps reps

GOBLET 12 12 12
ALTERNATING reps reps reps
REVERSE LUNGE

BULGARIAN 10 10 10
SPLIT SQUAT reps reps reps

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4-WEEK MUSCLE-BUILDING FUNDAMENTALS

WEEK 2 (Cont.)

Workout 3: Push
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL 10 10 10 10
FLOOR PRESS reps reps reps reps

DUMBBELL 10 10 10
INCLINE PRESS reps reps reps

CLOSE-GRIP 12-15 12-15 Max

PUSHUP reps reps reps

DUMBBELL
10 10 10
OVERHEAD
reps reps reps
PRESS

Workout 4: Total
Directions: Do this workout as a circuit. Rest as little as possible between
movements. Rest 90 seconds between rounds. Do 4 rounds.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL 10 10 10 10
ROMANIAN reps reps reps reps
DEADLIFT

LATERAL 10 10 10 10
RAISE reps reps reps reps

FARMER’S 10 10 10
CARRY reps reps reps

SQUAT
8 8 8
TO PRESS
reps reps reps

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4-WEEK MUSCLE-BUILDING FUNDAMENTALS

WEEK 2
Now, we begin to add weight – especially on your first exercise of
each workout. Aim to go heavier on the final two sets of the first
exercise of each session.

Workout 1: Pull
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL ROW: 10 10 8 8
reps reps reps reps

CHINUP 8-10 8-10 Max

reps reps reps

PLANK ROW 12 12 12
reps reps reps

SPIDER CURL 12 12 12
reps reps reps

Workout 2: Legs
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL 10 10 8 8
ROMANIAN reps reps reps reps
DEADLIFT

DUMBBELL 10 10 8 8
FRONT SQUAT reps reps reps reps

GOBLET 12 12 12
ALTERNATING reps reps reps
REVERSE LUNGE

BULGARIAN 12 12 12
SPLIT SQUAT reps reps reps

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4-WEEK MUSCLE-BUILDING FUNDAMENTALS

WEEK 2 (Cont.)

Workout 3: Push
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL 10 10 8 8
FLOOR PRESS reps reps reps reps

DUMBBELL 10 10 8
INCLINE PRESS reps reps reps

CLOSE-GRIP 12-15 12-15 Max

PUSHUP reps reps reps

DUMBBELL
12 12 12
OVERHEAD
reps reps reps
PRESS

Workout 4: Total
Directions: Do this workout as a circuit. Rest as little as possible between
movements. Rest 90 seconds between rounds. Do 4 rounds.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL 10 10 8 8
ROMANIAN reps reps reps reps
DEADLIFT

LATERAL 10 10 8 8
RAISE reps reps reps reps

FARMER’S 10 10 10
CARRY reps reps reps

SQUAT
10 10 10
TO PRESS
reps reps reps

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4-WEEK MUSCLE-BUILDING FUNDAMENTALS

WEEK 3
Push a little harder this week. Start the first exercise of each work-
out with a weight you can handle for 10 reps. Aim to add weight on
each of your subsequent sets. The rest of each workout focuses on

Workout 1: Pull
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL ROW: 10 8 6 6
reps reps reps reps

CHINUP 8-10 8-10 Max

reps reps reps

PLANK ROW 12 12 12
reps reps reps

SPIDER CURL 15 15 15
reps reps reps

Workout 2: Legs
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL 10 8 6 6
ROMANIAN reps reps reps reps
DEADLIFT

DUMBBELL 12 12 12 12
FRONT SQUAT reps reps reps reps

GOBLET 12 12 12
ALTERNATING reps reps reps
REVERSE LUNGE

BULGARIAN 15 15 15
SPLIT SQUAT reps reps reps

(continued )
4-WEEK MUSCLE-BUILDING FUNDAMENTALS

WEEK 3 (Cont.)

Workout 3: Push
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL 10 8 6 6
FLOOR PRESS reps reps reps reps

DUMBBELL 12 12 12
INCLINE PRESS reps reps reps

CLOSE-GRIP 12-15 12-15 Max

PUSHUP reps reps reps

DUMBBELL
12 12 12
OVERHEAD
reps reps reps
PRESS

Workout 4: Total
Directions: Do this workout as a circuit. Rest as little as possible between
movements. Rest 90 seconds between rounds. Do 4 rounds.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL 10 8 6 6
ROMANIAN reps reps reps reps
DEADLIFT

LATERAL 12 12 12 12
RAISE reps reps reps reps

FARMER’S 12 12 12
CARRY reps reps reps

SQUAT
12 12 12
TO PRESS
reps reps reps

(continued )
4-WEEK MUSCLE-BUILDING FUNDAMENTALS

WEEK 4
Now, we begin to add weight – especially on your first exercise of
each workout. Aim to go heavier on the final two sets of the first
exercise of each session.

Workout 1: Pull
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL ROW: 10 8 6 4
reps reps reps reps

CHINUP 8-10 8-10 Max

reps reps reps

PLANK ROW 15 15 15
reps reps reps

SPIDER CURL 15 15 15
reps reps reps

Workout 2: Legs
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL 10 8 6 4
ROMANIAN reps reps reps reps
DEADLIFT

DUMBBELL 15 15 12 12
FRONT SQUAT reps reps reps reps

GOBLET 12 12 12
ALTERNATING reps reps reps
REVERSE LUNGE

BULGARIAN 15 15 15
SPLIT SQUAT reps reps reps

(continued )
4-WEEK MUSCLE-BUILDING FUNDAMENTALS

WEEK 4 (Cont.)

Workout 3: Push
Directions: Do the exercises in order. Rest 90 seconds between sets, and
90 seconds between movements.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL 10 8 6 4
FLOOR PRESS reps reps reps reps

DUMBBELL 12 12 12
INCLINE PRESS reps reps reps

CLOSE-GRIP 12-15 12-15 Max

PUSHUP reps reps reps

DUMBBELL
15 15 15
OVERHEAD
reps reps reps
PRESS

Workout 4: Total
Directions: Do this workout as a circuit. Rest as little as possible between
movements. Rest 90 seconds between rounds. Do 4 rounds.

EXERCISE SET 1 | WEIGHT SET 2 | WEIGHT SET 3 | WEIGHT SET 4 | WEIGHT

DUMBBELL 10 8 6 6
ROMANIAN reps reps reps reps
DEADLIFT

LATERAL 12 12 12 12
RAISE reps reps reps reps

FARMER’S 12 12 12
CARRY reps reps reps

SQUAT
12 12 12
TO PRESS
reps reps reps