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Printable workout plan
Download a 4 week beginner strength plan PDF that gives newer lifters a printable gym routine, approachable weekly progressions, and simple log pages for learning the basics with less friction.
Find a printable 4 week beginner strength plan that is simple enough for a first structured month in the gym.
Sample week
| Day | Focus | Workout |
|---|---|---|
| Day 1 | Lower-body basics | Practice squat patterns, hip hinges, and a small amount of trunk work with simple sets and reps. |
| Day 2 | Upper-body basics | Build confidence with pressing, pulling, and shoulder-friendly accessory work in a short session. |
| Day 4 | Full-body review | Repeat the core movement patterns with modest progression and room to record what felt easiest and hardest. |
Best fit
Use caution
FAQ
The printable plan is built around four sessions per week, but the exercise selection and log pages stay simple enough for a first structured month.
No. This plan works from approachable sets and reps, so the goal is learning effort, setup, and consistency rather than percentage math.
Yes. Many newer lifters run it twice while gradually increasing loads and becoming more comfortable with the movement patterns.
Yes. It includes practical notes and enough space to mark substitutions by hand when your gym setup or confidence level changes.
Related links
Read the broader guide on weekly structure, progression, and expectations.
See how a beginner block fits the wider Sundee Fundee training approach.
Move up to other printable plans when you want more volume or a different focus.
Next step
The PDF gives you a fixed printable plan. Sundee Fundee is where recovery, cycle context, pain flags, and substitutions can shape the next workout after you log it.
