4-2-1 Workout Plan (Beginner)

Start this program free

4-2-1 Workout Plan (Beginner) is a free 1-week training program template with 7 workout days. Use the popular 4-2-1 workout plan with your clients. 100% free template. Used by thousands of coaches. Loved by clients. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log sets, and message their.

Week 1

Day 1: Monday

  • Barbell Back Squat
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Lying Hamstring Curl
  • Weighted Calf Raises

Day 2: Tuesday

  • Chin Ups
  • Barbell Bench Press
  • Push-Up
  • Single-Arm Dumbbell Row
  • Hanging Leg Raise

Arm Finisher

  • Machine Biceps Curl
  • Tricep Pushdowns

Day 3: Wednesday

  • Run/Walk/Hike

Day 4: Thursday

  • Sumo Deadlift
  • Leg Press
  • Glute Focused Hyper Extension
  • 21-15-9

Day 5: Friday

  • Bent Over Barbell Row
  • Dips
  • Upper Chest Cable Fly
  • Renegade Row
  • Hanging Leg Raise

Arm Finisher

  • Dumbbell Lateral Raise
  • Hammer Curl

Day 6: Saturday

  • Run/Walk/Hike

Day 7: Sunday

  • Rest!